Let’s talk about hunger. Real, nagging, mid-afternoon snack-drawer kind of hunger. If you’re someone who feels like you’re doing everything right (eating clean, watching portions, skipping dessert) but you’re still hungry all the time, I want you to know: you’re not broken. You’re just underfed in the one way that matters most.
When I first started trying to “eat healthy” in my 40s, I did what most women do: I cut calories, skipped snacks, and tried to rely on willpower. And I was always hungry. I’d finish lunch and still find myself poking around the kitchen an hour later. I told myself I needed more discipline. What I actually needed was more protein.
This is where something called protein leverage comes in. It’s the idea that your body has a set threshold for how much protein it needs in a day, and until you hit that target, your brain will keep signaling hunger. Yes, even if you’ve already eaten a full plate of food. Your body is smart. It knows that protein is essential for building muscle, balancing hormones, and supporting metabolism. And it’s going to keep nudging you until you get there.
What happens when you don’t hit your protein goal? You keep eating. Usually carbs and fats, because those are easier to grab. That’s when cravings kick in and it becomes harder to feel in control of your choices. It’s not about willpower...it’s about strategy.
Once I shifted my focus to adding more protein, not restricting more calories, I finally stopped feeling out of control around food. My cravings didn’t magically disappear overnight, but I stopped chasing the next snack because my meals actually satisfied me. It was a game-changer.
So if you’re trying to lose fat, feel better, and stop thinking about food all the time, don’t start by cutting calories. Start by adding more protein.
You might be amazed what shifts.
Learn more about my coaching program here.
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