Always Tired, Hungry, or Hitting a Weight Plateau? – This One Nutrient Could Be the Missing Link
- Brainz Magazine
- Mar 31, 2025
- 3 min read
Written by Beth Levis, Founder and CEO
Beth Levis is the founder of By Beth, a premium bovine collagen brand focused on skin health, gut health & vitality. With a background in retail & manufacturing, she transitioned to beauty after uncovering the powerful connection between gut health, skin & energy. She also hosts the With Beth podcast and YouTube channel, educating women on wellness.
Protein is often celebrated in fitness circles, but its profound impact extends far beyond muscle building. Incorporating adequate protein into your diet can enhance metabolism, regulate appetite, support fat loss, and improve brain function. Understanding these benefits can empower you to make informed dietary choices that bolster overall health and vitality.
Protein's unique metabolic role
Unlike carbohydrates and fats, protein has a significant thermic effect, meaning the body expends more energy digesting it. Approximately 20–30% of protein's calories are burned during digestion, compared to 5–10% for carbohydrates and less than 3% for fats. This increased energy expenditure can aid in weight management and metabolic efficiency. Moreover, protein is essential for muscle repair and growth. Since muscle tissue burns more calories at rest than fat tissue, maintaining muscle mass through adequate protein intake can enhance resting metabolic rate.
Appetite regulation and satiety
Protein plays a crucial role in regulating hunger hormones, contributing to prolonged feelings of fullness. Research indicates that higher protein intake can lead to reduced levels of ghrelin, the hormone responsible for stimulating appetite, and increased levels of peptide YY, which promotes satiety. Starting the day with a protein-rich breakfast, such as eggs, Greek yogurt, or a smoothie enhanced with high-quality protein powder, can help control appetite and reduce overall calorie intake throughout the day.
Facilitating fat loss and hormonal balance
Incorporating sufficient protein into your diet supports fat loss, particularly in the abdominal region. Studies have shown that higher-protein diets are associated with greater reductions in visceral fat. Additionally, protein is vital for the production of hormones that regulate metabolism and appetite. Adequate protein intake ensures the body can synthesize these hormones effectively, promoting metabolic health and aiding in weight management.
Enhancing cognitive function and supporting weight goals
Protein's benefits extend to brain health, as amino acids derived from dietary protein are precursors to neurotransmitters like serotonin and dopamine, which influence mood, focus, and cognitive function. Consuming sufficient protein can support mental clarity and emotional well-being. Furthermore, amino acids such as tryptophan are involved in the production of melatonin, a hormone that regulates sleep, suggesting that protein intake can also impact sleep quality.
Prioritizing protein quality
The source of protein is as important as the quantity consumed. Opting for high-quality, minimally processed protein sources ensures the intake of essential nutrients without unwanted additives. For instance, incorporating products like By Beth Bovine Collagen, sourced from Australian grass-fed cattle, can provide a clean and effective protein boost. Such products not only support muscle repair but also promote skin health and overall vitality.
Achieving balance and moderation
While protein is essential, balance is key. General guidelines suggest an intake of 0.8 grams of protein per kilogram of body weight, though individual needs may vary based on activity level and health goals. Consulting with a healthcare professional can help determine the appropriate protein intake for your specific circumstances.
Incorporating adequate, high-quality protein into your diet is a strategic approach to enhancing metabolism, regulating appetite, supporting fat loss, and improving cognitive function. By making informed choices about protein consumption, you can take proactive steps toward achieving and maintaining optimal health.
Beth Levis, Founder and CEO
Beth Levis is the founder of By Beth, a premium bovine collagen brand dedicated to empowering women over 30 to rediscover their confidence and vitality. With a background in one of Australia's largest and most iconic fashion houses - Australia's largets clothing manufacturer - Beth spent years immersed in retail and manufacturing before shifting to beauty. Her own struggles with skin health led her to uncover the transformative power of collagen, inspiring her to create By Beth. Frustrated by the limitations of convenitonal beauty products, she developed supplments designed to restore skin, energy and overall well-being from within. Through By Beth, she helps women achieve lasting radiance and confidence, redefining beauty from inside out.
