Protein: It is more than just a trend
- Dr. Khush Mark PhD
- Sep 17
- 9 min read
Protein seems to be the 'trendy' food group right now. Whether you are menopausal, in your twenties, a teenager, or trying to get 'lean and mean', suddenly everyone’s talking about protein. Protein bowls, protein powders, protein bars (that taste suspiciously like cardboard) are having their big moment in nutrition and on social media.
However, beyond the hype, let's look at what protein actually is, why amino acids are vital, and why your body needs protein, no matter what stage of life you may be going through. This is a topic we dive straight into in our first weekend with our new students, aka the three food groups and why they are so vital in their own way.
Protein is not just for the 'gym bros'
Protein is one of the three macronutrients (alongside fats and carbs). Carbs and fats are like the petrol for your engine and protein is the actual car chassis.
Over 60% of your body is water of what remains of the 'solid' bit, more than half is made up of protein. That is your muscles, but also your skin, eyes, organs, enzymes, hormones, and neurotransmitters. If water makes you fluid, protein makes you 'solid'.
Protein is non-negotiable
Muscle: your muscle isn’t just for strength, it is your savings account of amino acids. When you go too long without eating enough protein, your body 'raids' muscle to keep your systems running
Hair and skin: thinning hair? Brittle nails? Low protein is often behind it, because amino acids are the raw material for keratin and collagen.
Neurotransmitters: that dopamine hit you get from your morning coffee? You would not even have dopamine without amino acids (the building blocks of protein) like tyrosine. Same for serotonin (made from the amino acid, tryptophan). Protein powers your mood and motivation.
Enzymes and hormones: digestive enzymes, thyroid hormones, even insulin, your 'natural Ozempic) all protein-based. And without protein, there is no proper cell signalling.
Cell renewal: every cell in your body is constantly refreshing itself. Proteins are turned over daily, hourly, every second. Without a steady supply, the renewal process falters.
In short, protein is not optional. You can technically live without carbs (your body can make glucose from protein and fat), but without protein you would shrivel, weaken, and eventually die within weeks.
Amino acids: The building blocks
Every time you eat protein, your body breaks it down into its smallest usable pieces called amino acids. Think of these amino acids like Lego bricks. You take apart yesterday’s Lego castle (protein turnover), keep the bricks that still work, and recycle them into a brand-new spaceship! (Mother of boys writing this!) Your body is in this constant rebuild cycle from recycling and rebuilding skin, enzymes, muscle, even neurotransmitters like dopamine and serotonin, all of which need fresh amino acid 'bricks'.
There are 20 amino acids, nine are essential, meaning you can not make them, you have to eat them. The other eleven are non-essential (your body can make them from the essentials if needed). But it is the essential ones that do the 'bulk of the work' of stimulating new protein synthesis. If you do not have the essentials, then you can not rebuild.
Check out our syllabus for more topics covered in
our Diploma course ...
How protein is digested: The gut connection
Eating protein is one thing, but breaking it down and absorbing it is a whole labour-intensive process. Ready for a little recap of school biology lessons but New School style?
Stomach acid (Hydrochloric acid, HCl)
Protein digestion 'officially' starts in the stomach (but we believe it actually starts in the nervous system, but we will leave that for another blog). Acid unfolds (denatures) proteins and activates the enzyme pepsin, which chops them into smaller chains. Enzymes are like our biochemical scissors!
If stomach acid is too low (from chronic stress, age, or frequent use of acid reflux tablets/PPIs, Proton Pump Inhibitors), proteins don’t break down properly. This means fewer amino acids get through, and undigested protein can irritate the gut or feed unwanted bacteria. Hello dysbiosis, hello malnutrition, hello mood swings, hello thinning hair, hello weak immunity....too many 'hellos' to type out.
Digestive enzymes
After the stomach, the pancreas releases enzymes into the small intestine to finish the job:
Trypsin and chymotrypsin break proteins into peptides (small chains of amino acids).
Peptidases reduce peptides into single amino acids (remember taking apart the Lego castle into it's smallest pieces?)
Without healthy enzyme release, absorption is hindered.
The villi: Absorption gateways
In the small intestine, tiny finger-like projections called villi absorb amino acids into the bloodstream.
Healthy villi result in efficient absorption. Damaged villi (from chronic inflammation, celiac disease, gut infections, or even exposure to pesticides and chemical irritants) flatten out resulting in the reduction of surface area for absorption. That means fewer nutrients, including amino acids, get into the blood stream.
Gut immunity and inflammation
A healthy gut lining carefully filters what enters circulation. Low stomach acid, chronic inflammation, and chemical exposures can allow large food particles or toxins through, triggering immune reactions. Over time, this ongoing irritation fuels gut inflammation, reduces nutrient absorption, and leaves you depleted, even if your diet looks perfect on paper. For example, if you are intolerant to gluten, continuing to eat it can keep the immune system switched on, and that low-grade inflammation may eventually show up elsewhere in the body, such as in autoimmune thyroid conditions like Hashimoto’s. BUT, this all generally starts in the gut.
All of the above gut imbalances, whether it is dysbiosis, low stomach acid, gut inflammation, leaky gut etc , can be picked up through a comprehensive gut test.
Find out more about the functional tests that we cover at the New School:
In essence, you are not just what you eat, you are what you digest and absorb.
Low stomach acid? Amino acid supply drops.
Weak enzyme output? Proteins stay too big to absorb.
Damaged villi? Surface area shrinks, and amino acids 'drop'
Chronic chemical exposures or processed foods? The gut barrier becomes leaky, and inflammation interferes with absorption.
The result: fatigue, hair loss, brittle nails, poor wound healing, low mood, sluggish thyroid, sex hormone imbalances and weaker immunity, all can be tied back to impaired protein handling OR NOT ENOUGH PROTEIN.
Whole foods vs. amino acid supplements/protein powders
Whole food proteins (meat, fish, eggs, dairy, legumes): deliver complete amino acids plus minerals and vitamins. Require full digestion and come with nutrients such as fat soluble vitamins, minerals etc.
Essential amino acid supplements/protein powders: bypass digestion or are easier to digest. The amino acids can be absorbed directly, and can be especially useful when digestion is compromised, appetite is low, or demand is higher (recovery, menopause, aging).
No blog on protein is complete without mentioning sarcopenia
Sarcopenia is the progressive loss of muscle mass, strength, and function with age. It is not caused by just low protein, though inadequate protein intake is a major contributor.
Sarcopenia is multifactorial:
Low protein intake resulting in fewer amino acids to rebuild muscle.
Anabolic resistance where the body becomes less efficient at using protein with age.
Reduced physical activity especially resistance/strength training. It deserves a full rebrand as the modern Jane Fonda, colourful leotards, leg warmers, and all, right in your living room.
Hormonal shifts such as declines in growth hormone, testosterone, oestrogen, and thyroid activity. Hello, teen years, pregnancy, peri-menopause and post!
Chronic inflammation and oxidative stress.
Poor gut health or digestion which can lead to reduced absorption of amino acids.
The most effective prevention is adequate protein and resistance training and healthy hormones and good gut health.
Protein and your brain: Amino acids become neurotransmitters
The connection between protein and mood is direct, some amino acids become neurotransmitters.
Tryptophan (natural anti-depressant perhaps?) becomes serotonin which can become melatonin: mood, calm, sleep cycles
Tyrosine and phenylalanine become dopamine, noradrenaline and adrenaline: motivation, focus, energy, stress resilience
Histidine becomes histamine: alertness, immunity, stomach acid balance
Glutamine becomes glutamate and GABA: balance between excitation and calm in the nervous system
Glycine: a calming neurotransmitter in its own right, supports sleep.
So low protein can mean fewer building blocks which can look like brain fog, mood swings, ADD, ADHD, depression and restless nights.
Never under-estimate the power of protein
And let's not forget the thyroid!
Thyroid hormones are built from amino acids too. Tyrosine (a non essential amino acid) is the backbone of thyroxine (T4) and triiodothyronine (T3), combined with iodine. Without sufficient protein or if digestion is poor, thyroid hormone production can falter, affecting energy, metabolism, and mood.
If you want to learn more about thyroid hormones...check out our video below...
Protein is essential at every age, but certain life stages increase the demand:
Teenage years: growth spurts, bone building, brain maturation.
Pregnancy and breastfeeding: building new life, making milk, repairing maternal tissues.
Midlife and menopause: hormonal shifts and anabolic resistance results in higher needs for muscle, bone, metabolism, and hair health.
Older age: protects against sarcopenia (muscle loss), maintains immunity, preserves neurotransmitter balance.
How much protein should I be eating?
Great question, glad you asked! At the New School, we always come back to biochemical individuality, in other words your needs will vary depending on activity level, type of exercise, and stage of life. But when it comes down to the fundamentals …
The RDA (recommended deadly allowance, no seriously it is the recommended daily allowance) for protein is set very low because it is designed to prevent deficiency, not to optimise health.
RDA for protein
0.8 g per kilogram of body weight (≈ 0.36–0.4 g per pound).
This equals about 55 g/day for an average man and 45 g/day for an average woman (now that is really not much in our experience)
The RDA is based on preventing muscle wasting and deficiency symptoms, in other words, the minimum to 'not fall apart'.
Optimal protein intake
For thriving (muscle health, metabolism, hormone production, longevity), research and clinical practice point higher:
1.2–1.6 g per kilogram (≈ 0.55–0.7 g per pound) which is often cited as the minimum optimal for healthy adults.
1.6–2.2 g per kilogram (≈ 0.7–1.0 g per pound) which is shown to be most effective for maintaining lean mass, metabolic health and recovery.
Up to 2.5 g per kilogram (≈ 1.1 g per pound) sometimes used in athletes or during rapid weight loss to preserve muscle.
Kindly keep in mind, BIOCHEMICAL INDIVIDUALITY
Here is a 5 day meal plan, to help you get started.
Special situations: When needs rise:
Teenage growth: when there is higher demand for bone and muscle building.
Pregnancy and breastfeeding: add another 20–30 g/day to support foetal and maternal tissue growth.
Menopause and aging: when anabolic resistance means you need more protein to get the same effect as in your 20s.
Illness, injury, surgery: when protein requirements rise sharply to support healing and immune function.
In plain terms:
RDA is about survival.
Optimal is 1 g protein per pound of body weight (or target weight) for most adults, especially if active, aging, or healing.
At the New School, we place a strong emphasis on the difference between RDA levels and optimal levels. RDAs are designed for survival, they represent the minimum needed to prevent overt deficiency. But survival is not the same as thriving. Optimal levels are where health, vitality, and true wellbeing happen, in amounts that actively nourish the body rather than simply keeping it above the threshold of deficiency.
If you like gadgets and streamlining your food groups, 21st century style, then you may want to look into some Apps that come recommended for tracking protein and calories.
Cronometer
Offers detailed tracking of macronutrients and micronutrients, making it the go-to for nutrition accuracy.
Best for: anyone who wants depth—tracking protein, vitamins, minerals, etc., all in one place.
MyFitnessPal (MFP)
A long-standing favourite with a massive food database (14+ million items), barcode scanner, and macro breakdown by grams or percentage.
Best for: quick, easy tracking and seamless integration with workouts and wearables.
MacroFactor
Focuses on metabolism-adjusted macro goals and provides dynamic coaching based on your body's response.
Best for: those who want an adaptive tracker that adjusts as your weight changes.
Lose It!
Simple, user-friendly app with a calorie-focused interface, barcode scanning, and even food photo logging via its 'Snap It' feature.
Works well for beginners on weight-loss journeys.
FatSecret
A well-established app with strong retention and a solid calorie tracking platform.
Best for: those looking for a dependable, straightforward app with community tools.
Fooducate Pro
Offers in-depth nutritional analysis, meal grading, hidden sugar insights, and healthy alternatives through barcode scanning.
Best for: users who value nutrition education and clean interfaces over traditional tracking.
Perhaps you have realised protein is the missing piece. At the New School, we would love to see you strengthen that link by raising your amino acids and watching the difference it makes in your energy, hormones, mood and resilience.
To health!
From the team at the New School Of Nutritional Medicine
Learn about the Founder & Principal of the New School of Nutritional Medicine, Dr Khush Mark PhD, HERE.
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