Protein: The Building Block of Life
In an age dominated by wellness trends, superfoods, and biohacking, the most elemental pillar of health is often overlooked. While fads come and go, the science remains unchanged — protein is the fundamental building block of human life and the most essential macronutrient for health, playing a critical role in nearly every physiological process. The reality is that no supplement, workout, juice cleanse, water fast, or ice bath will restore vitality like protein does.
Why Protein Matters
Protein is the biological foundation upon which everything else rests. Every structure and every function in the body — from muscles to enzymes, hormones to immune cells — relies on it. Unlike carbohydrates and fats, which primarily serve as energy sources, protein is structural and functional. It forms the architecture of your tissues and the machinery that keeps your body running. Here are some of the most critically important functions of protein.
1. Cellular Regeneration and Repair
Your body is in a constant state of turnover. Cells are dying and being replaced every second — skin cells, muscle fibres, organ tissue, blood cells. Protein provides the amino acids required to build these new cells, repair damaged ones, and maintain the integrity of every tissue in your body.
Example: After exercise, muscle fibres experience microscopic tears. Protein — specifically amino acids like leucine — triggers muscle protein synthesis, repairing and strengthening those fibres.
2. Immune System Function
Every antibody, immune cell, and signalling molecule in your immune system is made of protein. Without enough of it, your body cannot defend itself properly against pathogens.
Example: Immunoglobulins — the proteins that neutralise viruses and bacteria — are built from amino acids. A protein deficiency weakens this defence line, increasing susceptibility to illness.
3. Detoxification and Waste Removal
The liver, your body's central detox organ, uses protein-based enzymes to process and eliminate toxins — from metabolic byproducts to environmental pollutants and heavy metals like mercury or lead.
Example: Albumin, a transport protein in the blood, binds to toxins and carries them to the liver for elimination. Low albumin levels impair this process, leading to toxic buildup in the body.
4. Hormone and Enzyme Production
Hormones — the chemical messengers that regulate everything from metabolism to mood — are often derived from amino acids. Likewise, enzymes, which drive every biochemical reaction in your body (including digestion, energy production, and cellular repair), are made of protein.
Example: Insulin (regulates blood sugar) and thyroxine (regulates metabolism) are both protein-based hormones.
5. Structural Integrity
Beyond muscles, protein also forms the matrix of connective tissue: bones, tendons, ligaments, cartilage, and skin. In fact, approximately 80% of bone is composed of protein, underscoring just how fundamental it is to structural integrity. These tissues are constantly remodelled and maintained through protein turnover.
Example: Collagen, the most abundant protein in the human body, gives strength and elasticity to skin, joints, and blood vessels. Without sufficient protein intake, collagen synthesis drops — contributing to premature aging, joint pain, and weaker tissue structure.
6. Blood Transport and Nutrient Delivery
Proteins also act as carriers within the bloodstream. They transport oxygen (via haemoglobin), nutrients, hormones, and medications throughout the body.
Example: Transferrin, a transport protein, delivers iron — vital for red blood cell formation — to the tissues that need it.
The Consequences of a Low Protein Diet or Insufficient Protein Intake
The effects of low protein intake often develop gradually and can go unnoticed in the early stages. Unlike acute nutrient deficiencies that present with immediate symptoms, protein deficiency tends to manifest subtly and systemically, affecting multiple areas of health over time. Some of the more common — and often overlooked — signs that your body may not be getting enough quality protein include:
- Slower healing
- Muscle wasting (or inability to build new muscle)
- Poor immune response
- Persistent fatigue or low energy
- Mood imbalances and brain fog
- Thinning hair and weak nails
- Fluid retention and puffiness
What is the Optimal Protein Intake?
Optimal protein status is best measured via blood chemistry and should range from 70–74 g/L. However, 70–74 g/L of total protein in the blood (as seen in a blood test) does not directly translate to grams of dietary protein consumed daily. Instead, that range reflects the concentration of protein circulating in your bloodstream, which is influenced by factors such as digestion, absorption, liver function, inflammation, and overall nutritional status.
A good general target for most healthy adults to support optimal blood protein levels is 1.2 – 2.0 grams of protein per kilogram of body weight per day. However, this does depend on age, activity level, and health status. For example, our clients undergoing total dental revision with Eric Davis often require in excess of this to assist healing and combat dental toxicity (from mercury fillings, infected root canals or periodontal disease). Similarly, those who are 50+ may require more than this to maintain muscle mass and bone density.
What to Eat to Get Sufficient Protein
It's important to note that the 1.2–2.0 grams of protein per kilogram of body weight per day refers to the actual protein content, not the total weight of the food itself. For example, while a 150g portion of chicken breast weighs 150 grams, it contains approximately 40 grams of protein. This distinction is essential when planning meals to meet your protein needs.
The table below provides a rough guideline of protein content in high quality protein sources.
The Problem With Plant Protein
While plant proteins technically contain the same amino acids as animal proteins, their structure and bioavailability differ significantly. The human body often struggles to digest, absorb, and utilise plant proteins as efficiently, which is why vegetarians and vegans are more prone to protein insufficiency — particularly during healing, recovery, or increased detoxification demand.
For context, studies show that total protein levels in blood chemistry for vegetarians commonly hover around 62 g/L, with vegans often presenting even lower levels. This highlights the challenge of meeting the body's protein requirements through plant sources alone — especially when optimal protein status is critical to resilience and repair.
You Can Still be Deficient in Protein Even if You Eat Enough Protein
It's common for people to show low protein levels in blood tests, even when consuming a protein-rich diet. That's because if the body cannot effectively break down and absorb amino acids, it cannot utilise the protein consumed — no matter how much is eaten.
Poor protein digestion is often the result of low stomach acid (hydrochloric acid), insufficient digestive enzymes, compromised gut lining, or chronic inflammation in the gastrointestinal tract. Conditions such as leaky gut, IBS, or dysbiosis (an imbalance in gut bacteria) can further impair absorption. Additionally, factors like stress, excessive fluid intake during meals, certain medications (e.g., antacids or proton pump inhibitors), or zinc deficiency can suppress stomach acid production, weakening the body's ability to initiate proper protein breakdown.
How to Ensure Sufficient Protein Intake and Absorption
Unlike fats and carbohydrates, which the body can store for future energy needs, amino acids — the building blocks of protein — cannot be stored in the same way. This means that a steady, consistent intake of high-quality protein is essential, particularly during times of increased physiological demand such as stress, illness, recovery, or aging. Without sufficient intake and proper absorption, the body lacks the raw materials it needs to heal, regenerate, and defend itself.
Here's how to ensure you're not only consuming enough protein but also absorbing and utilising it effectively:
1. Prioritise High-Quality Protein Sources
Not all proteins are created equal. Animal proteins — such as beef, lamb, poultry, eggs, and dairy — contain the full spectrum of essential amino acids in highly bioavailable forms that the body can readily digest and absorb. These complete proteins are especially important during recovery or periods of high physical demand, as they provide the necessary building blocks for tissue repair, immune support, and detoxification. While plant-based proteins can contribute to total intake, they are often less bioavailable and may lack certain key amino acids unless carefully combined.
2. Support Protein Digestion
Even with a protein-rich diet, your body cannot benefit from what it cannot digest. Protein digestion begins in the stomach and requires adequate hydrochloric acid (stomach acid) levels to activate enzymes like pepsin. Chloride, derived from dietary salt (sodium chloride), is essential for stomach acid production. Additionally, digestive enzymes are crucial in breaking down protein into usable amino acids. If you experience bloating, heaviness after meals, or signs of malabsorption, supporting your digestive function may be key to improving protein utilisation.
3. Monitor Key Blood Markers
Blood chemistry provides insight into how well your body manages and utilises protein. Key markers such as total protein, albumin, and BUN (blood urea nitrogen) can help assess your overall protein status.
- Total Protein reflects the overall concentration of protein in your bloodstream.
- Albumin, the most abundant transport protein in the blood, is crucial for detoxification and tissue repair.
- BUN reflects how the body metabolises nitrogen — a byproduct of protein breakdown.
- Tracking these values helps determine whether your intake is sufficient and whether absorption or metabolic issues may impair protein availability.
4. Balance Protein Intake with Healthy Fats
Protein works in synergy with healthy dietary fats, which are essential for hormone production, cell membrane integrity, and the absorption of fat-soluble nutrients (A, D, E, K). Fats also help regulate satiety and slow digestion, supporting more sustained nutrient absorption. Including sources like olive oil, butter, ghee, egg yolks, and grass-fed meats ensures a more balanced and metabolically supportive diet.
5. Limit Excess Fluids During Meals
Drinking large volumes of water or other fluids with meals can dilute stomach acid and digestive enzymes, impairing your body's ability to break down protein effectively. While staying hydrated throughout the day is important, try to minimise fluid intake during meals — sipping small amounts if needed, rather than drinking large glasses — to preserve optimal digestive conditions and enzyme activity.
Without Protein, Nothing Works
At its core, there is nothing more fundamental to your health than protein. It is the raw material for healing, the scaffolding for strength, the fuel for immunity, and the engine behind detoxification. While wellness trends may come and go — from juice cleanses to cold plunges — no intervention can compensate for insufficient protein. If you're serious about optimising your health, start with the basics. Prioritise quality protein, support digestion and ensure your body absorbs what it needs. Because without protein, nothing else works — and with it, everything else works better.
