When it comes to nutrition buzzwords, protein is having a long-standing moment. It's promoted by fitness influencers, stamped across packaging, and touted as the secret to everything from muscle tone to satiety. But here’s the real question that deserves attention—do you actually need more protein, or do you just need smarter protein?

As the conversation around protein deepens, experts are calling for a shift in focus—from more to better. Ahead, we dive into what science and dietitians say about protein requirements, the risk of deficiency, and how to choose protein sources that are not just effective, but smarter for your long-term health.

Protein isn’t just for bodybuilders. It's a fundamental building block of life, essential for the structure and function of your muscles, skin, enzymes, hormones, and nearly every cell in your body. Alongside carbohydrates and fats, protein is a macronutrient—meaning your body needs it in large amounts to function properly.

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"Protein is critical not only for muscle repair but also for immunity, metabolic function, and hormone regulation," explains Dt. Vaidehi Nawathe, Chief Dietitian at Bhaktivedanta Hospital & Research Institute. “Its role in health spans far beyond just bulking up at the gym.”

Are You Getting Enough Protein? Signs of Deficiency

Despite its importance, many people may be consuming far less protein than they actually need, especially in developing countries and even among affluent urban populations.

Common signs you may not be getting enough protein include:

• Feeling hungry shortly after meals
• Fatigue or lack of energy, especially post-workout
• Poor recovery after illness or exercise
• Hair thinning, brittle nails, or weakened skin integrity

“If you're constantly snacking, feel sluggish or take longer than usual to bounce back from workouts or the flu, protein might be lacking in your diet,” says Nawathe.

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Experts note that satiety and muscle recovery are strong indicators of adequate protein intake. If you feel full between meals and recover well, you're likely meeting your protein needs.

What Are Standard Protein Requirements?

How much protein you need daily depends on a variety of factors: age, gender, body weight, activity level, and overall health goals. On average:

• 10–15 grams per snack
• 20–35 grams per meal

Yet numbers only tell part of the story. Instead of obsessing over numbers alone, focus on making smarter protein choices that deliver more than just amino acids.

Hidden Protein Deficiency Crisis

Protein deficiency is a global health concern—but not in the ways we often imagine. According to Nawathe, “Protein deficiency is not just a problem of poverty or undernourishment. It’s surprisingly rampant even among the urban rich.”

In India alone, an alarming 73% of the urban population is protein deficient, often consuming only 10 to 30 grams per day, when the recommended intake ranges between 60 to 90 grams. That’s a serious gap, especially for pregnant women, older adults, and those recovering from illness.

Unlike iron or calcium deficiencies, protein deficiency often goes unnoticed, leading to chronic fatigue, poor immunity, and long-term health complications.

It’s not just about how much protein you consume, but what kind.

“There are endless protein powders on the market, but not all are created equal,” warns Nawathe. Her recommendation? Look beyond standard whey or meat-based options and explore plant-based protein powders—particularly those fortified with fiber, probiotics, and omega-3s (like DHA).

Smart protein choices include:

• Pea protein + Brown rice protein blends
• Formulas that include prebiotics and probiotics for gut health
• Low-GI protein options for blood sugar control
• Protein enriched with DHA for brain and heart support

These blends are not just good for muscle synthesis but also improve gut health, aid nutrient absorption, and support maternal health, particularly by reducing risks of gestational diabetes and preeclampsia in expectant mothers.

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Animal Protein vs. Plant Protein

While red meat and dairy-based proteins offer complete amino acid profiles, they may not be the best long-term choices for everyone.

“Animal protein, especially red meat, is high in saturated fats and cholesterol, which raises the risk of cardiovascular disease and some cancers,” says Nawathe. In contrast, plant proteins are anti-inflammatory, gut-friendly, and often more digestible.

Moreover, protein powders that taste good and mix well enhance compliance—because people are more likely to stick with nutrition habits that feel enjoyable.

The protein conversation is no longer about extremes. It’s about mindful nutrition—choosing sources that are holistic, balanced, and tailored to your needs.

If you're unsure about your protein intake or whether you're consuming the right kind, consult a registered dietitian who can assess your lifestyle, body composition, and health history.

Dt. Vaidehi Nawathe is Chief Dietitian at Bhaktivedanta Hospital & Research Institute in India

It’s easy to overlook the basics when it comes to health, especially when there’s so much buzz around new diets, superfoods, and supplements. However, lifestyle expert Luke Coutinho reminds us that one essential nutrient continues to be ignored at our own risk: Vitamin D3.

He calls it a silent epidemic, and with good reason. Whether you’re a child, teenager, adult, or older adult, low Vitamin D3 levels can affect your body in ways you might not expect.

More Than Just Bone Health

Many people still associate Vitamin D3 only with bone strength or preventing rickets. However, as Coutinho points out, it does far more. It acts more like a hormone than a vitamin—interacting with nearly every cell in the body.

Low levels can disrupt hormone balance, including insulin sensitivity and the regulation of estrogen, progesterone, and testosterone. It can even impact the production of neurotransmitters, which play a role in your mood, stress response, and sleep cycles.

From hair fall and chronic fatigue to mood swings and fertility challenges, many of these concerns could be linked to poor D3 status. The signs may be subtle, but their impact is far-reaching.

Children, Teens, Adults; No One’s Exempt

The deficiency doesn’t discriminate. In children and teens, insufficient Vitamin D3 can slow down bone growth, trigger mood swings, and even interfere with height and hormone development. In adults, it’s tied to autoimmune conditions, metabolic disorders, and fatigue syndromes.

It’s particularly common in individuals with insulin resistance. Many of them show very low D3 levels, which can worsen their metabolic health if left unchecked.

Sunlight Isn’t Always Enough

We’ve all heard that sunlight is the best natural source of Vitamin D3. But is your morning stroll in the sun really doing the job? Not always.

Due to climate changes, air pollution, and ozone layer damage, the UVB rays necessary for Vitamin D synthesis don’t reach our skin as effectively anymore. This means relying solely on sunshine may not cut it.

Coutinho emphasizes that supplementation, food sources, and intentional exposure to sunlight are all necessary strategies to boost D3 levels safely.

Start With the Basics

Before diving into elaborate diets or expensive supplements, Coutinho suggests focusing on fundamentals. Apart from Vitamin D3, this includes Vitamin B12, iron, magnesium, thyroid function, and gut health markers.

He urges people to stop overcomplicating their health. Instead, he recommends consistency with the basics—because without a strong foundation, nothing else works well.

Getting Your Levels Right

So how much is enough? Coutinho shares that the ideal range for Vitamin D3 is between 70–80 ng/mL, while the safe range is between 30–100 ng/mL.

It’s essential, however, to get tested and follow a doctor’s guidance—because taking too much can cause toxicity, especially affecting the kidneys and other organs.

Patients who report extremely low levels (as low as 5 or 6 ng/mL) often see noticeable improvement in symptoms within just 10 to 15 days of starting the right supplementation plan.

Don’t Ignore What’s Simple

It’s easy to take Vitamin D3 for granted, especially when the symptoms of deficiency can be subtle at first. But ignoring it can have long-term consequences on your hormones, energy, mental health, and metabolism.

As Coutinho puts it, “D3 is basic—but ignoring it is a big mistake.”

For a long time, eggs have been vilified as a part of an unhealthy diet that aids in our declining heart health. One of the biggest reasons why was said to be the amount of LDL in the egg yolk, which in turn increases the risk of cardiovascular disease. However, new research has debunked this myth and showed that eggs were never to blame for the decline.

A new study published in the American Journal of Clinical Nutrition brings great news for eggs, a breakfast food often blamed for health problems. While eggs are commonly thought to increase the risk of heart disease by raising cholesterol, this research suggests otherwise.

Eggs and Your Cholesterol

Researchers discovered that people who ate two eggs daily actually experienced a decrease in their "bad" LDL cholesterol levels. This positive effect held true as long as the rest of their diet was low in saturated fat. The study, published in a medical journal, showed that it was the amount of saturated fat in someone's diet, not the cholesterol from the eggs, that led to higher LDL cholesterol levels.

Researchers explained that we now have strong evidence supporting eggs. theye suggested that when enjoying a cooked breakfast, the real concern for heart health isn't the eggs, but rather extra servings of foods like bacon or sausage. Eggs are quite unique: they contain a lot of cholesterol but are low in saturated fat. Yet, it's their cholesterol content that has often caused people to question if they're a healthy food choice.

How the Study Was Done

The study involved a group of adults between 18 and 60 years old. On average, their "bad" LDL cholesterol levels were around 105. It's important to know that LDL cholesterol levels above 100 are considered a risk factor for heart disease. High LDL can lead to plaque buildup in arteries, which can cause heart attacks or strokes. Participants followed three different eating plans, each for five weeks:

Diet 1: Included two eggs daily, making it high in cholesterol, but it was low in saturated fat.

Diet 2: Had no eggs, making it low in cholesterol, but it was high in saturated fat.

Diet 3: Included only one egg per week, and was high in both cholesterol and saturated fat.

The researchers pointed out that this was the first study to directly compare these specific ways of eating. They wanted to see how a typical Western diet (often high in both cholesterol and saturated fat) compared to diets where these two components were separated.

Saturated Fat is the Culprit

At the end of the study, blood samples were taken after each diet period. The results were clear. People's "bad" LDL cholesterol levels dropped when they were on the diet that included two eggs daily and was low in saturated fat. Their average LDL cholesterol on this diet was just under 104, which was lower than the 108 and 109 seen with the other two diets.

Researchers emphasized that the study helped separate the effects of cholesterol from saturated fat. They found that eating eggs, which are high in cholesterol, as part of a low-saturated fat diet, does not raise "bad" cholesterol levels. Instead, it was the saturated fat that was the main reason for cholesterol increases.

Specifically, the study showed that for every gram increase in saturated fat consumed, there was a slight rise in LDL cholesterol. However, there was no significant connection found between how much cholesterol a person ate and their LDL cholesterol levels.

The researchers concluded that eggs have been unfairly judged for a long time based on outdated dietary advice. This research helps to clarify the situation, suggesting that eggs can indeed be a healthy part of a balanced diet, especially when saturated fat intake is kept in check.

University of Colorado Boulder's new study found that erythritol, which is a widely used sweetener found in countless diet and specialty food items could carry unexpected health risks. These sweeteners are found in low-carb ice creams and keto-friendly protein snacks, to 'sugar-free' speciality.

The study was published in the Journal of Applied Physiology.

What Did The Study Find?

The study found that erythritol could affect brain cells in ways which could increase the likelihood of stroke.

“Our study adds to the evidence suggesting that non-nutritive sweeteners that have generally been purported to be safe, may not come without negative health consequences,” said senior author Christopher DeSouza, professor of integrative physiology and director of the Integrative Vascular Biology Lab.

What Is Erythritol?

Erythritol, a type of sugar alcohol approved by the Food and Drug Administration in 2001, is usually produced by fermenting corn. It's widely used in hundreds of products thanks to its appeal: it has almost no calories, offers about 80% of the sweetness of regular sugar, and causes minimal spikes in blood sugar or insulin. These qualities make it especially attractive to those watching their weight, following low-carb diets, or managing diabetes.

However, new research is beginning to highlight potential health risks linked to its use.

What Kind of Health Threats Does Erythritol Pose?

A recent study of 4,000 people across the U.S. and Europe found something concerning: those with higher levels of erythritol in their blood were significantly more likely to suffer a heart attack or stroke within three years.

To dig deeper into why this might happen, researchers led by DeSouza and graduate student Auburn Berry ran lab tests on cells that line the blood vessels in the brain. They exposed these cells to an amount of erythritol similar to what you'd get in a standard sugar-free drink.

What they saw was troubling.

The cells produced much less nitric oxide, a key molecule that helps blood vessels relax and widen, and more endothelin-1, which has the opposite effect—tightening blood vessels. On top of that, when the cells were exposed to thrombin (a clot-forming substance), they struggled to produce enough of the natural clot-buster t-PA. The erythritol-treated cells also pumped out more reactive oxygen species—unstable molecules known as free radicals, which can inflame tissues and damage cells over time.

Why It Might Raise Stroke Risk

“Big picture, if your blood vessels are tighter and your body isn’t breaking down clots efficiently, your stroke risk goes up,” Berry explained. “Our study shows not just that this could happen—but how erythritol might actually be contributing to it.”

It’s worth noting that the study used just one serving's worth of erythritol. So, if someone consumes several sugar-free products a day, the potential risk could be higher.

That said, the researchers also stress that this was a lab-based study using cells, not people. More human studies are needed before drawing firm conclusions.

Still, DeSouza suggests being cautious: check product labels for erythritol or terms like “sugar alcohol.”

“Considering both the earlier population study and our lab findings,” he said, “it’s wise for people to keep an eye on how much of these non-nutritive sweeteners they’re consuming.”