Eating TOO much protein?
Every so often, a health or nutrition headline pops up that I just cannot ignore.
Today’s offender?
Yet another hot take on protein…One of you lovelies just sent me this recent article asking if it’s legit (thanks!), so I thought I’d answer here.
The headline is “5 signs you might be overdoing it on protein."
Oh, the media…
We’ve got one camp shouting “protein is everything,” and now a growing chorus in mainstream media warning that we’re “obsessed” and “overdoing it.”
The drama. The fear. The clicks.
NO WONDER everyone is SO confused and overwhelmed with all the conflicting info from every direction. I hear it every day on calls.
Anyway, let’s walk through this little gem together, because there are some reaaaal stretches in here.
TLDR; I call major BS on this article.
The setup: protein panic
The author starts by pointing out that protein is now in everything: high-protein pasta, protein lattes, protein popcorn. Sure, food companies slap “protein” on pretty much anything that has protein, but that doesn’t mean there’s much in it at all.
Then they outline that the “latest dietary guidelines” have suddenly bumped protein targets way up to around 1.2–1.6 g/kg per day, and give an example of 80–110 grams for a 150‑pound person.
If you’re a midlife woman trying not to lose muscle, strength, and bone as your hormones shift? Those numbers aren’t even high enough to be optimal! That’s “trying to keep your body from melting” territory.
Optimal looks more like 1.8‑2.2 g/kg.
And FYI, decades research support that the actual upper healthy limit for protein intake is around ~3.5g/kg per day for healthy person who doesn’t have kidney problems, high blood pressure or diabetes.
The article also quotes an expert saying the “vast majority” of people already get enough protein. Blanket statements like that make my eye twitch. Enough for what? To not die? Or to actually feel strong, energized, and age well? (This speaks to generally how abysmal RDAs and “normal” lab reference ranges are in terms of informing our health.)
“5 warning signs of too much protein” — and my thoughts
1) Dehydration
Article claim: extra protein makes your kidneys “work overtime,” you pee more, and that can lead to dehydration.
My take:
Yes, metabolizing protein creates nitrogenous waste, and yes, your kidneys deal with it. That’s literally their job. “Kidneys working overtime” makes it sound like they’re one dumbbell curl away from collapse.
If you’re peeing a bit more, the solution is not “panic and eat less protein.” It’s “drink some water.” You are not walking around in a perpetual state of medical-level dehydration because you had an extra chicken breast.
2) Foamy or bubbly urine (proteinuria)
Article claim: foamy urine can signal proteinuria, and “some studies” link high-protein diets to protein in the urine. They also toss in frequent urination as another red flag.
My take:
The way it’s framed is: eat more protein → your body excretes more protein → shock and horror. Sometimes… that’s just physiology doing its thing.
They also sprinkle in medical jargon in a way that feels less “helpful education” and more “let’s scare the crap out of people.”
And then there’s the logic jump: frequent urination might mean you’re dehydrated, but also might mean you’re excreting too much protein, but also…just drink water, but also…beware. Are we dehydrated or peeing too much? Pick a lane.
For the record: if someone has actual kidney disease or concerning symptoms, yes, go see your doctor. [To be super clear: foamy urine is often harmless, especially if it’s occasional and disappears quickly, but persistent frothy, “bubble bath” urine can be an early sign of kidney issues. More concerning is foamy urine that sticks around most days and shows up alongside swelling (especially around the eyes, hands, or ankles), changes in how often you pee, blood in the urine, shortness of breath, or unexplained fatigue. In those cases, it’s not a hydration hack issue—it’s a “book an appointment and ask for a urine test and kidney labs” issue.]
3) Kidney stones
Article claim: too much protein, especially animal protein, may increase kidney stone risk due to changes in urine acidity and oxalates.
My take:
Have you noticed how animal protein is always the bad guy in these stories? As if plant protein isn’t also problematic.
I’m not anti-plants. I eat a ton of them. But this automatic “animal protein = dangerous, plant protein = halo” narrative is tired. Risk of kidney stones is multi-factorial: hydration, genetics, sodium, other dietary factors. It’s not as simple as “you like steak → enjoy your kidney stones.”
4) Irregular bowel movements / constipation
Article claim: too much protein causes constipation because people cut fiber when they increase protein.
My take:
Look, I’m a massive fiber fan, but the oversimplistic “you must eat a ton of fiber or you won’t poop” mantra doesn’t hold up for everyone. There are people on very animal-heavy or carnivore-style diets who still have great bowel movements. And there’s research showing that for some people, lowering fiber actually improves bowel regularity.
The article assumes that if you increase protein, you’re automatically shoving all your vegetables in the bin and living on dry chicken and protein bars. That’s not how this has to work. You can eat protein and plants. You’re allowed.
5) Weight gain
Article claim: there’s a “lack of evidence” that high-protein diets help with weight loss, and some people gain weight instead.
My take:
No. Just NO! 😡
There is a SO much evidence that higher-protein diets can support fat loss, preserve muscle, and improve body composition compared to lower-protein diets—especially in midlife women trying not to lose muscle mass with falling hormones and metabolic changes.
Then, in the next breath, they say: if you eat more calories than you burn, even from protein, you can gain weight. Which is… correct. That’s not a “protein” thing. That’s a “calories” thing.
What they completely ignore is an important nuance: when extra calories come from protein, they’re usually LESS fattening than the same extra calories from carbs or fat for a number of reasons, namely 1. the thermic effect of food (protein simply costs more energy to digest and use) and 2. Protein is WAY more satiating and activates hormone pathways in your body that tell you your full. Those things matter.
Their “balanced protein” advice
In the “how to eat a balanced amount of protein” section, they say most people are eating more protein than they need, then list examples like:
• ~17 g in a small piece of cod
• ~26 g in a small piece of chicken
For a full meal, especially for a midlife woman who wants to maintain or build muscle, those are tiny portions.
For many of my clients, a much more realistic minimum is around 30-40 grams of protein per meal, often more, depending on body size, activity, and goals.
The Mediterranean diet bit
The article then pivots to praising the Mediterranean diet and suggests around 15% of calories from protein.
My take:
I don’t have beef with a Mediterranean-style pattern. Lots of plants, healthy fats, fish, and whole foods? Great.
What annoys me is this idea that there’s one “Mediterranean diet,” when in reality it’s a pretty broad pattern.
Also, 15% of calories from protein is WAY low for a midlife woman who wants to hang onto her muscle, bones, brain and stay strong. We can do better than “bare minimum so you don’t fall apart.”
“Some people may need more protein”
They finish by saying certain groups—post-surgery, elite athletes, older adults—might need more protein, and everyone else should talk to a professional before increasing their intake.
My take:
If you have medical issues, absolutely, work with a professional. I’m all for that.
But this general push to warn people away from protein, especially women in midlife who are already under-eating it, is bizarre. Most of the women I see are not “overdoing” protein. They’re barely hitting the minimum required to support their bodies and protect their longevity.
My verdict
The article’s bottom line is: too much protein might stress your kidneys, cause constipation or frequent urination, maybe contribute to kidney stones, so just cut back and add more fruits, veggies, and whole grains.
My bottom line:
It’s not the worst thing I’ve ever read, but it’s soaked in fear-mongering and outdated thinking. The biggest red flag? No actual citations—just quotes from experts who sound like they haven’t updated their mental software in a decade.
We should not be scaring midlife women away from protein. We should be helping you get enough of it, in the context of a nutrient-dense, whole-food diet, so you can keep your strength, your metabolism, your brain, and your bones working for you—not against you.
So what are my recommendations for protein intake for us midlife women?I generally recommend around 1 gram of protein per pound of ideal lean body weight—not your highest lifetime weight, and not some random number from a magazine, but a realistic, healthy weight with muscle on your frame. That usually lands in the same ballpark as what many sports nutrition and longevity studies / experts recommend: roughly 1.6–2.2 g/kg. In other words, my numbers are not radical; the old numbers were just too low.
Why?
In your 40s, 50s, and 60s, your body becomes more resistant to building and holding onto muscle. That means the old “just hit the minimum” protein approach stops working. Enough protein in midlife isn’t about the scale. It’s about whether you can get off the floor without using your hands, carry your groceries, and keep your bones and brain strong. If you’re losing muscle every decade, your risk of weight regain, falls, fractures, and feeling “tired for no reason” goes up. Protein is one of the main levers we have to fight that.
If you’re a midlife woman who wants more support, check out my free Masterclass, a training I developed to help you master your hormones and metabolism. You also join my FREE Better Beyond 40 Forumula group on Skool.
You’ve got this! We've got this together. 💪🥗
Mary
