Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or medical care.
Protein and everyday health – how to meet your needs naturally
Protein is one of the most important nutrients for energy, strength, and long-term health. It is the foundation for muscle, skin, hair, enzymes, and hormones — and it plays a key role in how we age. Experts like Dr Casey Means and Dr Andrew Huberman both highlight the importance of getting enough high-quality protein each day to support metabolic balance, focus, and vitality. Yet, most adults still don’t come close to what their bodies truly need.
How much protein do you really need?
For most people, aiming for 1.2 to 1.6 grams of protein per kilogram of body weight each day is a good target. That helps maintain lean muscle, support metabolism, and promote healthy ageing. For a 70 kg adult, that’s roughly 85 to 110 grams of protein per day.
Why most people fall short
To put this into perspective, one medium egg provides about 5 grams of protein, and a 150 g beef steak has around 35 grams. Even with three balanced meals, it can be surprisingly hard to reach 100 grams a day. That’s where a healthy protein powder or collagen-based supplement can make all the difference.
Dr Casey Means often notes that protein helps keep blood glucose steady by slowing digestion and reducing cravings. A protein-rich breakfast — such as eggs or a smoothie with added protein — can help stabilise energy and focus for the rest of the day. Dr Andrew Huberman also recommends including protein at each meal to support dopamine balance, recovery, and mental clarity, especially in the morning when the body’s focus systems are most active.
Adding a clean, real-food protein source like Mitchells Bone Broth Protein is a simple way to bridge the gap. Each serve provides over 25 grams of protein from 100 percent grass-fed New Zealand beef bones — with naturally occurring collagen, gentle digestion, and great flavour options. For those who prefer a plant-based option, Nuzest Clean Lean Protein offers a smooth, vegan-friendly alternative made from European golden peas, free from gluten, dairy, and common allergens.
Protein and longevity
Protein supports much more than muscle growth. It provides amino acids that help with tissue repair, immune function, and healthy ageing. As Dr Means explains, good metabolic health relies on steady, nutrient-driven energy production — and protein plays a central role in this process. Getting enough helps preserve lean body mass, support mitochondrial function, and promote long-term vitality.
How to reach your daily goal
Dr Huberman recommends spreading protein evenly through the day — ideally 20 to 40 grams per meal. Here’s an easy example for a 70 kg person aiming for around 110 grams daily:
- Breakfast: Two eggs, Greek yoghurt, and nuts (25 g)
- Lunch: Chicken or salmon salad (30 g)
- Snack: Smoothie with 30 g Mitchells Bone Broth Protein – Natural Vanilla or Nuzest Clean Lean Protein – Rich Chocolate (25 g)
- Dinner: Fish, tofu, or lentils with vegetables (30 g)
Distributing protein throughout the day helps keep energy stable, muscles strong, and focus steady — without relying on sugar or caffeine spikes.
Different protein types
Each protein source offers unique benefits. Bone broth protein delivers collagen and amino acids for joint and gut support. Whey protein is ideal post-workout for quick recovery, while plant proteins suit those following a vegan or dairy-free diet. The best approach is variety — using different types through the week for a balanced nutrient profile.
| Protein type | Source | Main benefits |
|---|---|---|
| Bone broth protein | 100 percent grass-fed beef bones | Naturally rich in collagen and amino acids for joint, gut, and skin health. Dairy-free and gentle on digestion. Shop Mitchells |
| Plant protein | Pea, rice, or hemp | Vegan-friendly, sustainable, and suitable for those avoiding dairy. Best when blended for amino acid balance. Shop Nuzest |
| Whey protein | Milk-derived | High in BCAAs and quickly absorbed, making it ideal for post-workout recovery. |
Simple steps for better results
As Dr Means often says, “Small, consistent actions create big results.” Tracking your protein for a week can be eye-opening. Try prioritising protein early in the day, building balanced meals, and topping up with a whole-food protein powder when needed. Over time, these small habits help improve energy, body composition, and overall wellbeing.
In the words of Dr Huberman, “Your brain and body thrive on consistency.” Getting enough protein is one of the simplest, most powerful ways to support both.
Featured products
- Mitchells Bone Broth Protein Powder – Chocolate 500g – 100% New Zealand-made bone broth protein with naturally occurring collagen. Dairy-free and ideal for daily use or smoothies.
- Mitchells Bone Broth Protein Powder – Banana 500g – Smooth, nostalgic flavour with 25 g protein per serve. Made from grass-fed NZ beef bones for everyday nourishment.
- Nuzest Clean Lean Protein – Rich Chocolate 1kg – Vegan-friendly pea protein that’s smooth, low-carb, and easy to digest. A clean plant-based option for daily protein support.
- Nuzest Clean Lean Protein – Vanilla 1kg – Light, versatile flavour that blends beautifully in smoothies, oats, or shakes. Ideal for everyday wellness and energy balance.
Explore more
Learn more about gut health, metabolic flexibility, and healthy ageing in the Windback Science series.
Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. Consult your healthcare practitioner if symptoms persist.