Why I Stopped Chasing Protein Goals (And What I Do Instead)

For years, I believed I was doing everything right when it came to “healthy eating.”
Egg whites, grilled chicken, low-fat dairy, protein bars, protein shakes… I was constantly trying to hit my daily protein target, thinking it would help me stay lean, energized, and in control of my body.

And honestly, I get why.
We’ve been told over and over again—by diet culture, fitness trends, and even some health pros—that more protein equals more success. But what if that high-protein path is quietly working against us?

Because it was for me.

My Wake-Up Call

When I was dealing with hormone imbalances and PCOS, I started digging deeper into the why behind my symptoms.
I was bloated. Tired. My skin felt off. My cycles were irregular. And despite “doing everything right,” I didn’t feel good in my body.

That’s when I learned about IGF-1, or Insulin-like Growth Factor 1—a hormone that gets elevated with high intake of animal protein. IGF-1 promotes growth and cell division, which sounds great in theory. But when levels are too high, it’s been linked to accelerated aging, hormonal imbalance, and increased risk of cancers—especially breast, colon, and prostate cancers.

Whoa.

And the more I researched, the more it made sense:
My plate was filled with things I thought were “clean,” but they were also raising inflammation, spiking hormones, and depriving me of the very nutrients my body actually needed to thrive.

What the Research Shows

Here’s what I found (and what I wish I’d known sooner):

• The Harvard School of Public Health reports that high intake of red and processed meats is linked to heart disease, diabetes, and early death.

• In 2015, the World Health Organization classified processed meats as a Group 1 carcinogen—in the same category as tobacco. Red meat was labeled “probably carcinogenic.”

• Studies show that animal protein raises IGF-1, which can fuel hormone-driven issues and chronic diseases.

• And meanwhile, plant-based populations (like those studied in the Adventist Health Studies) live longer, healthier lives with significantly lower rates of obesity, cancer, and heart disease.

So yeah… the “protein = health” narrative suddenly felt incomplete.

What I Do Now

These days, I don’t count grams of protein.
I don’t stress over macros.
I focus on nutrient density and how my food makes me feel.

That means loading my plate with:

• Leafy greens and cruciferous veggies

• Beans, lentils, and legumes

• Tofu and tempeh

• Nuts, seeds, and whole grains

• Colorful fruits, herbs, and spices

And guess what? I still get plenty of protein.
But now, it’s paired with fiber, antioxidants, and anti-inflammatory benefits—not cholesterol, saturated fat, or hormonal disruption.

I have more energy, better skin, improved cycles, and I feel nourished—not restricted.

You Don’t Have to Obsess Over Protein to Be Healthy

If you’re filling up on high-protein “health” foods and wondering why you’re still bloated, tired, or stuck—it might be time to flip the script.

Your body doesn’t need more protein.
It needs the right kind of nourishment.

Let’s shift from protein-obsessed to plant-powered.
Let’s stop feeding ourselves to “beef up” and start eating to heal, balance, and flourish.