Protein Overload? How Much You Actually Need (and When You’re Having Too Much)

There’s no escaping it - protein is everywhere right now.From “high-protein” snacks to supermarket staples rebranded with a protein boost, it’s become the nutrient of the moment. But are we actually getting it right?In this episode of Diet Notes, we break down the protein hype - including how much you really need, why more isn’t always better, and the common mistakes that could be holding you back from your health and weight goals.In this episode, we cover:Why protein has become the “super nutrient” of the momentHow much protein women actually need (and why it’s often less than you think)The difference between high-quality vs lower-quality protein sourcesWhy spacing protein across the day matters more than loading up at dinnerThe truth about high-protein processed foods (and why they’re not always the better choice)How protein intake impacts fat loss, muscle maintenance, and appetite controlWhere most people go wrong - especially at breakfast and afternoon snacksWhether you really need protein powders (and how to use them effectively)The key takeaway:Protein is important - especially for women as we age - but it’s not a free pass.More isn’t always better. In fact, too much protein (especially from processed sources) can lead to excess calories and stalled progress. The goal is a balanced, consistent intake across the day, focused on lean, high-quality sources.Practical tips to take away:Aim for ~20–30g of protein per meal, spread evenly across the dayPrioritise lean, whole-food protein sourcesBe mindful of “high-protein” processed foods - they often come with extra caloriesDon’t stress about hitting exact targets daily - it’s about your average over timeMatch your protein intake to your activity level and goalsWork with Susie!Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.Appointments: [email protected] wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity