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Nutrition & Diet

6 Signs Your Body Needs More Nutrients

Expert reveals symptoms that you are not getting the vitamins and nutrients you need.

Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Dr. Janine Bowring, ND
Copyright Dr. Janine Bowring, ND/YouTube
Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Nutrition & Diet

Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.

Muscle Spasms

https://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ

The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.

Teeth Grinding

Angry Man Grinding Teeth, Close UpShutterstock

Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.

RELATED:5 High-Protein Smoothies to Burn Fat Every Morning

Keratosis Pilaris

Keratosis Pilaris a harmless skin condition that causes dry, rough patches and tiny bumps, often on the upper armsShutterstock

Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.

Hair Loss

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.

Numbness or Tingling

Close up fingernail lack of nutrients on white background. do not make nails, do not care for nails and ugly nails no shape. this image use for health care concept.Shutterstock

Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.

Brain Fog

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Take Supplements

Hand holding omega 3, spirulina, chlorophyll,magnesium capsules above glass of water on wooden table. Morning vitamin pills. Dietary supplements. Health support. Biologically active additivesShutterstock

If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

Chicken Breast on Food Scale with Mushrooms and Spinach​Prepare Strategies for PlateausShutterstock

Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Signs Your Body Needs More Nutrients

Dr. Janine Bowring, ND
Copyright Dr. Janine Bowring, ND/YouTube
Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.

Muscle Spasms

https://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ

The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.

Teeth Grinding

Angry Man Grinding Teeth, Close UpShutterstock

Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.

RELATED:5 High-Protein Smoothies to Burn Fat Every Morning

Keratosis Pilaris

Keratosis Pilaris a harmless skin condition that causes dry, rough patches and tiny bumps, often on the upper armsShutterstock

Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.

Hair Loss

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.

Numbness or Tingling

Close up fingernail lack of nutrients on white background. do not make nails, do not care for nails and ugly nails no shape. this image use for health care concept.Shutterstock

Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.

Brain Fog

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Take Supplements

Hand holding omega 3, spirulina, chlorophyll,magnesium capsules above glass of water on wooden table. Morning vitamin pills. Dietary supplements. Health support. Biologically active additivesShutterstock

If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

Young woman angry standing at street

Shutterstock

Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

Young woman looking into the fridge, feeling hungry at nightShutterstock

Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

Hands of a woman playing with nails in stressShutterstock

Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

Scars on the faceShutterstock

Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

Sick woman with headache sitting under the blanketShutterstock

Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

Swollen feets because water retention in the bodyShutterstock

In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

chef cooking salmon steaks in the kitchenShutterstock

Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Nutrition & Diet

8 Warning Signs Your Body Needs More Fat

Lillie Kane
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackFeb 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with low energy, mood swings, or constant hunger? Your fat intake might be the missing piece. Understanding the right types and amounts of dietary fat can transform your health journey from frustrating to fulfilling. In this guide, certified nutrition health coach and metabolism specialistLillie Kane, who has helped thousands optimize their nutrition through her popular YouTube channel, shares essential insights about dietary fats and how to optimize them for better health.

Why Your Body Needs Good Fats

"Our bodies are made up of cells, and our cells are made up of fat," Lillie explains in her post. "If we consume poor quality fats, our cells reflect this and it impacts our health negatively." She emphasizes avoiding man-made, refined fats and laboratory-processed oils, which have been linked to cell damage and heart disease.

Best Sources of Healthy Fats

Lillie recommends focusing on real, whole-food sources of fat: "Eggs, steak, milk, yogurt, butter, ghee, tallow, coconuts, olives, and avocados are excellent sources." For those who tolerate nuts, she suggests macadamia, walnuts, and pistachios. Fatty fish like salmon, sardines, and mackerel provide valuable omega-3s and heart-healthy fats. Next, she explains the significant symptoms of your body's needing more fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Low Energy

"Having low energy" is a primary indicator of insufficient fat intake, Lillie warns. Since fats fuel our bodies, inadequate amounts can leave you feeling drained.

Hormonal Imbalances

"For women, having irregular menstrual cycles or even really painful period cramps" are common signs, says Lillie. "For men, this can include low testosterone and libido."

Mental Fog

"If someone's having a hard time focusing or even memory issues, this could be a sign they're low in fat," Lillie explains. The brain requires adequate fat for optimal function.

Dry Eyes

"Fat can help with lubrication," Lillie notes, making dry eyes a clear indicator of potential fat deficiency.

Constipation

According to Lillie, "dietary fat can help move our bowels through our digestive tract," making constipation a common sign of insufficient fat intake.

Persistent Hunger

Lillie identifies "persistent hunger" as a key sign of low fat intake, as fats play a crucial role in satiety.

Temperature Regulation Issue

"If someone's feeling cold all the time and they just can't seem to get warm, this could be a sign someone's low in fat," Lillie shares.

Emotional Imbalances

"Having emotional imbalances or irritability" indicates potential fat deficiency, as Lillie explains that "fats can help us balance our overall hormones and mood."

Understanding Macronutrient Basics

"Think of protein as the structure of a car, while fats and carbs are the gasoline," Lillie explains. Protein builds the body's components, while fats and carbohydrates provide energy. Fat plays a crucial role in brain function and hormone regulation.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

The Fat Formula: Finding Your Perfect Balance

Lillie's approach starts with protein: "Begin with one gram of protein per pound of ideal body weight." From there, she recommends balancing fats and carbs to equal or exceed your protein intake in grams.RELATED:20 Superfoods for People Over 50

How Much Fat Do You Really Need?

"Most people should aim for at least 100 grams of fat daily," Lillie advises. The exact amount varies based on individual needs and symptoms. Those experiencing mood issues, menstrual irregularities, or concentration problems might benefit from increasing fat intake.

Practical Tips for Fat Implementation

For optimal fat incorporation, Lillie suggests tracking food intake for one week to understand patterns. High-protein, low-fat foods like chicken breast or shrimp need additional fat sources. She recommends using vegetables as fat vehicles, cooking them in healthy fats like bacon fat or ghee.

Personalizing Your Fat Intake

As an example, Lillie shares her personal metrics: "At 5'2" and 115 pounds, I consume 130-140 grams of protein, 130-140 grams of fat, and 80-100 grams of carbs daily." She emphasizes that these numbers should be adjusted based on individual goals and responses.Remember, optimizing your fat intake isn't about following rigid rules but finding what works best for your body. Pay attention to how you feel and adjust accordingly. Your perfect balance of fats might be different from someone else's, and that's perfectly normal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Warning Signs Your Body Needs More Protein Right Now

Tired woman looking her eye bags in the bathroom.
Shutterstock
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.

As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Is Losing a Pound a Week with These 9 Tips

katie south_east_living
Copyright south_east_living/Instagram
Leah Groth
By Leah GrothFeb 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Ways to Avoid Weight Gain While Drinking Alcohol

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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