Why Protein Is Non-Negotiable #18

Here’s a key insight from some of the best minds in nutrition: Most people don’t eat enough protein.

Dr. Georgia Ede, Dr. Gabrielle Lyon, and Dr. Peter Attia all emphasize that the Recommended Dietary Allowance (RDA) for protein—0.36 grams per pound of body weight—is simply too low for optimal health and performance.

If you want to build muscle, improve resilience, and extend your healthspan, The tells us you should aim closer to 1 gram of protein per pound of body weight for maximum benefits.

Why Protein Is So Important

1. Builds and Repairs Muscle: Protein provides the amino acids your body needs to repair and rebuild muscle tissue, especially after exercise. As Dr. Lyon says: “Muscle is the organ of longevity.” Prioritizing protein supports strength, vitality, and independence as you age.

2. Supports Immune Function: Protein is essential for creating the enzymes, hormones, and immune cells your body needs to fight illness and recover from stress.

3. Improves Metabolism: Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs. This supports fat loss and overall metabolic health.

4. Increases Satiety: Protein helps you feel full longer, reducing cravings and supporting better food choices throughout the day.

Why Experts Recommend Closer to 1 Gram per Pound

Dr. Ede, Dr. Lyon, and Dr. Attia agree: The RDA is a minimum to prevent deficiency, not a target for optimal health.

For most adults, they recommend aiming for 0.7–1 gram of protein per pound of body weight to support muscle growth, maintenance, and overall health.

This ensures you’re getting enough high-quality protein to fuel your workouts, build resilience, and support long-term vitality.

Dr. Lyon calls this “protein-forward eating.” Start your meals with high-quality protein sources like eggs, fish, chicken, or red meat.

The Heroic Elite Mindset

With Heroic Elite, we prioritize protein because it’s foundational to energy mastery and long-term vitality. By getting enough protein every day, you’re not just fueling your body—you’re building the strength, resilience, and focus to crush your #1 Heroically SMART Goal.

Here’s the mantra: Prioritize protein. Optimize your life.

Fuel your body. Build your strength.

P.S. For more on this, check out the Philosopher’s Notes on:

• Forever Strong by Gabrielle Lyon
• Outlive by Peter Attia
• Change Your Diet, Change Your Mind by Georgia Ede