Lately, I can’t scroll through social media without seeing protein slapped on every product, protein bagels, protein coffee cake, protein popcorn, protein coffee, cottage cheese recipes with protein powder stirred in. Even my two teenage daughters, who should be enjoying a carefree summer with their food choices are now wondering if they’re “getting enough protein” in every single snack and every single thing they are eating. I even have fallen into it, finding myself adding protein powder to a coffee cake recipe.
First I want to say, protein is essential. Balanced meals are essential. But somewhere along the way, the conversation has morphed into a hyper fixation that feels more like diet culture in disguise than wellness.
When “Healthy” Becomes an Obsession
Wellness trends have a way of spiraling into extremes. First, it was Atkins, then The South Beach Diet, then cut carbs and go keto, then fear fats, then healthy fat is good, vegetables and fruit are bad just eat carnivore, and now it’s protein load everything. The problem isn’t protein itself, it’s the narrative that you need to add more, more, more to everything you eat, or else you’re doing it wrong.
I see it happening to grown adults, but even more concerning, I see it happening to our teens. They’re not tracking how they feel, they’re tracking grams and macros, often with anxiety and guilt when a meal doesn’t hit the “perfect” protein number.
This isn’t health, this is orthorexia, normalized.
The Fear of “Not Enough”
One of the most damaging mindsets wellness culture pushes is that we’re always lacking. You’re not eating enough protein, you’re not taking enough supplements, you don’t have enough discipline.
My philosophy is that I think true wellness is about nourishment, not punishment. It’s about tuning into your body’s needs, which can change daily, not following rigid formulas designed for athletes or bodybuilders.
Are many women under eating protein? Yes probably, but will adding protein powder to everything fix their energy, hormones, or relationship with food? Not necessarily, especially if the obsession with optimizing becomes another stressor.
Balance is Not Trendy, But It’s Essential
I recently saw Bethenny Frankel post a video cutting a slice of watermelon with the caption: “It’s all about BALANCE.” Simple, yet powerful, because in a world where influencers are turning every meal into a protein macro project, the real radical act is to enjoy food without overthinking it. However, I saw comments saying protein is not a trend and so many women are not getting enough. I saw Bethenny’s post through the eyes of a mom with a teenager as I think is what Bethenny was saying. She said everyone is obsessed and fixated on protein, even her daughter. After her daughter mentioned how much protein was in something she told her daughter to stop and said she had been through all of it. All the different trends throughout her life. She was saying we are fearing fruit and we need to have a good relationship with all the foods. If we are PMSing and craving chocolate cake, eat the cake, but don’t eat chocolate cake every single day, balance it all, not obsessing over it.
People in the comments were fighting with each other about this. People seeing the post, as I did, we do not need to obsess over every single thing we eat. And others saying women are not getting enough and protein is not a trend and is essential and we NEED to be adding more in, especially women.
Balance isn’t about ignoring nutrition. It’s about not making it your whole personality. It’s about understanding that watermelon is not “bad” because it lacks protein, it’s actually really refreshing, hydrating, and perfectly fine to eat as is.
What frustrates me, is how often I see the conversation reduces health to food and numbers. Chronic inflammation, hormonal imbalance, and fatigue aren’t just about what’s on your plate. They’re about stress, lack of sleep, emotional suppression, toxic environments, and over scheduled lives. We also live in a time of information overload. Everyone has their own opinion online and pushes their way of doing things.
So yes, protein is extremely important, especially as we age, however balance is absolutely the key because no amount of protein powder will fix a dysregulated nervous system. Let’s shift the conversation and bring back common sense. Eat enough protein and fiber but don’t let food tracking steal your joy, create fear around normal foods, or turn every meal into a math equation. Especially for our daughters, who need to see that health can be flexible, intuitive, and joyful.
We don’t need more protein hacks. We need less food fear.
Nikki Lanigan
Nikki Lanigan is a yoga, HIIT, and Barre instructor, she is also a Holistic Health Coach through Institute of Integrative Nutrition. Nikki is trained in Yoga Shred, Yoga Psychology, meditation, chakra balancing, and EFT/Tapping. She has done trainings with Sadie Nardini and Ashley Turner. She got her 200 hour yoga teacher training in 2017 at the Carrie Treister School Of Yoga. Nikki takes a holistic view of health, helping her students and clients reach a place of self-love not just through movement, but with mindset and lifestyle guidance as well. Nikki is also show prep writer for The McVay Media Show Prep and host of the podcast Fit, Fun, and Frazzled. Connect with Nikki on Instagram. www.instagram.com/nikkilanigan.yogaandwellness www.instagram.com/fitfunandfrazzledpodcast
