The Power of Protein: Pain Relief, Hormonal Balance, Weight Loss, and Overall Health

As a licensed acupuncturist, one of the most common recommendations I make to my patients is to increase their protein intake. Whether you’re dealing with pain, fatigue, headaches, hormonal imbalances, weight gain, or simply looking to improve your overall health, prioritizing protein is a great first step.

Protein is an essential nutrient that often doesn’t get the attention it deserves—especially for women’s health. In my own health journey, when I began prioritizing protein any time I had a snack or meal, it made an immediate difference in my energy, muscle aches, headaches, and more. Today’s research recommends consuming about 1 gram of protein per pound of your ideal body weight as a great starting point for optimal health. When I discuss this protein requirement with patients, they realize the amount of times they have had 100g of protein in a given day is almost never… This just highlights how much of our health issues, especially fatigue, stem from being essentially protein deficient. Let’s explore why protein is so vital, the critical role of amino acids, how to achieve this protein goal, and how it supports various aspects of our well-being.

Signs of Protein Deficiency and Its Effects

Common signs of low protein are chronic muscle tension, fatigue, poor recovery, and increased sensitivity to stress and pain. A low-protein diet can also contribute to blood sugar instability, leading to hypoglycemia-related headaches and exacerbating stress-induced headaches.

Why Protein and Amino Acids Matter

Protein is made up of amino acids, the building blocks of nearly every structure and function in the body. Essential amino acids are crucial for processes like tissue repair, enzyme production, and hormone regulation. Without adequate protein intake, your body can’t access the amino acids it needs to heal, maintain muscle, or keep your systems functioning optimally. This can lead to metabolic dysfunction, hormonal imbalances, chronic fatigue, and pain over time.

Protein for Pain Management and Muscle Health

Many of my patients seek acupuncture for chronic pain or musculoskeletal issues, and one of the first things we discuss is their diet. Protein, through its amino acids, plays a crucial role in the repair and maintenance of tissues, including muscles, ligaments, and tendons. When your body lacks adequate protein, healing slows down and inflammation persists longer than necessary. This can lead to feelings of aches and pains in your muscles that may be contributing to weak posture, tension headaches, fibromyalgia, or chronic fatigue.

Additionally, protein supports muscle strength and recovery. Amino acids like leucine are particularly important for muscle repair and growth. With adequate daily protein, our body can reduce pain, improve posture, prevent injuries, and support overall mobility as we age.

Protein for Hormonal Health

Hormonal imbalances are a common complaint among women, whether it’s irregular periods, fertility challenges, or symptoms of menopause. Protein provides the amino acids necessary for building hormones and enzymes that regulate stress, energy, and reproductive health. Blood sugar spikes and crashes can wreak havoc on your mood, energy levels, and even your menstrual cycle (highly recommend the book Glucose Revolution or the Instagram @glucosegoddess for more information). Protein-rich foods help stabilize blood sugar levels, which is critical for balancing hormones like insulin and cortisol. Incorporating adequate protein at each meal helps keep these levels steady, reducing hormonal fluctuations and their associated symptoms.

For fertility, protein supports the development of healthy eggs and prepares the body for the demands of pregnancy, ensuring both mother and baby get the nutrients they need. For menopause, helps maintain bone density, which is particularly important as women age and face increased risk of osteoporosis. I typically recommend increasing protein during menopausal years alongside resistance training to improve bone density and longevity.

Protein for Weight Loss

For patients looking to lose weight, protein is a vital tool. High-protein diets can help increase satiety, reduce cravings, and preserve lean muscle mass during weight loss. Protein also has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein. Resistance training alongside increasing protein are my main recommendations for anyone looking to lose weight.

For those struggling to meet their protein goals through diet alone, I often recommend supplements like Perfect Aminos tablets, which provide a concentrated source of essential amino acids to support weight loss, muscle maintenance, and overall health. Supplementing with protein powder is also helpful.

How Much Protein Do You Really Need?

The recommendation to consume 1 gram of protein per pound of ideal body weight might sound like a lot, but it’s a realistic goal when you prioritize high-quality protein sources or even supplement with protein powders. For example, if your ideal weight is 130 pounds, aim for about 130 grams of protein daily. Distributing this across meals and snacks can make it manageable and effective.

Easy Ways to Increase Protein Intake

• Breakfast: Aim for 30-40g. You can start the day with eggs (boiled or cooked), yogurt with 5g+ of protein (dairy free or not), or a protein smoothie/drink with 20g plant-based or bone broth protein powder.

• Lunch and Dinner: Aim for 30-40g. Include lean meats, fish, tofu, or legumes in your main meals. Aim for at least 4–6 ounces of protein per meal.

• Snacks: Prioritize protein! Always ask yourself “how much protein is in this snack?” If the answer is none, or under 5g, choose something else. Protein-rich options like hard-boiled eggs, cottage cheese, nuts, seeds, or edamame verses chips or an apple may be a better option.

If meeting your daily protein requirement is difficult, I recommend supplementing with a plant-based or bone broth based protein powder. Protein bars can also be helpful.

The Bigger Picture: Protein as Part of a Balanced Lifestyle

While increasing protein intake is a foundational step, it works best as part of a holistic approach to health. Pairing it with acupuncture, stress management techniques, and regular exercise amplifies the benefits for pain relief, hormonal balance, and overall vitality.

If you’ve been struggling with persistent health issues, consider taking a closer look at your protein intake. Small adjustments to your diet can lead to big changes in how you feel—stronger, more balanced, and truly nourished. It is typically an easy first step for most that yields great results for life.