Why Eating Enough Protein Isn’t Optional—Especially as We Age
“If you do not prioritize protein, you cannot maintain muscle. And without muscle, metabolic health falls apart.”
— Donald Layman
That quote isn’t dramatic. It’s biology.
And yet for decades, most nutrition advice has done the exact opposite—minimized protein, emphasized carbohydrates, or fat (hello keto) and treated calories as the main driver of health. The result? Rising insulin resistance, muscle loss, and metabolic issues that show up earlier and earlier in life.
At Studio ME, we take a different approach. One rooted in physiology, not food trends.
Let’s break this down.
Why the Original Food Pyramid Missed the Mark
The original food pyramid was built to guide population averages, not individual biology—especially not aging bodies.
It pushed:
Heavy carbohydrate intake
Minimal protein (often treated as optional)
Low-fat everything
What it failed to account for:
Declining muscle mass with age
Reduced insulin sensitivity over time
The role of muscle as a metabolic organ, not just something for athletes
When carbs dominate the diet and protein is treated as an accessory, blood sugar regulation becomes harder, recovery slows, and muscle loss accelerates.
This isn’t a willpower problem. It’s a framework problem.
Protein Was Minimized—Despite Doing the Heavy Lifting
Protein isn’t just about “building muscle.”
It plays a direct role in:
Blood sugar control
Appetite regulation
Preserving lean mass during fat loss
Maintaining metabolic rate
When protein intake is too low:
Muscle breakdown increases
Glucose disposal worsens
Fat loss becomes harder—even in a calorie deficit
This is why calorie-focused plans often fail long term. They ignore what those calories are made of and how the body actually uses them.
Why Carb-Heavy Frameworks Don’t Fix Insulin Resistance
Carbohydrates aren’t the villain—but carb-heavy frameworks often assume insulin sensitivity is stable across the lifespan.
It isn’t.
As we age:
Muscle mass declines if not actively preserved
Insulin resistance becomes more common
The margin for error with sugar and refined carbs shrinks
Without adequate protein and resistance training, muscle tissue—the primary site for glucose uptake—disappears. Less muscle means poorer blood sugar control, regardless of calorie intake.
You can’t “out-cardio” or “out-calorie-count” that reality.
Protein Quality and Distribution Matter More Than You Think
Another big miss in traditional guidelines: treating protein like a daily total instead of a signal.
What matters:
Quality (complete proteins with sufficient leucine)
Distribution (spreading protein across meals)
Consistency (daily intake, not just post-workout)
One protein-heavy dinner does not offset a low-protein day.
At Studio ME, we coach clients to eat enough protein at each meal—not because it’s trendy, but because it supports muscle, hormones, and energy in real life.
Why Muscle Loss Is a Public Health Issue
Muscle loss (sarcopenia) isn’t just about strength.
It’s linked to:
Falls and injury risk
Loss of independence
Poor metabolic health
Increased chronic disease risk
Yet most dietary guidelines barely mention muscle preservation.
That’s a problem.
Because once muscle is lost, rebuilding it is harder—especially without adequate protein intake and structured strength training.
How This Shapes Our Nutrition Program at Studio ME
Our nutrition coaching doesn’t start with restriction. It starts with fueling appropriately.
That means:
Prioritizing adequate protein intake
Teaching clients how to distribute protein throughout the day
Supporting muscle preservation during fat loss
Pairing nutrition with strength training for long-term results
We don’t chase quick fixes or extreme plans. We build systems that support your body now—and 10, 20, 30 years from now.
Because eating enough protein isn’t a phase.
It’s a foundation.
Want help dialing this in?
Our Nutrition & Lifestyle Program teaches you how to eat in a way that supports strength, metabolism, and longevity—without tracking forever or cutting out foods you enjoy.
👉 Learn more or join our 12 Week Nutrition Program.
Your future self will thank you.