The Importance of Protein for Balancing Blood Sugar, Managing Stress, and Overall Wellbeing

Eating well is more than just a way to fuel your body. What you eat directly affects how you feel, both physically and mentally. One key nutrient that often gets overlooked is protein. We already know that eating a high protein diet is important for building and maintaining skeletal muscle. What is not talked about as often is how protein plays a crucial role in keeping blood sugar steady, which in turn helps manage stress and supports overall mental health.

Those of you who know me well, likely know that I spent a few months experimenting with a ketogenic/carnivore diet last year. Although it was very beneficial in helping me heal some gut issues, it ultimately was only good short term. A big thing I was reminded in this process, was the connection between protein, blood sugar, and mental health. Eating a high protein and high fat diet felt amazing! I described it as the "carnivore chill". My mood never felt more stable! (Especially in contrast to how I felt eating vegan for ~10 years, but more on that another time) The reason? I wasn't causing huge blood sugar spikes! Also, my brain and body was getting lots of nourishing protein (and fats).

So I wanted to share this post to explore how protein influences blood sugar regulation, why that matters for your nervous system, and how intuitive eating combined with somatic therapy can help you make better food choices that truly nourish your body and mind.

How Protein Helps Regulate Blood Sugar

Blood sugar, or glucose, is the main energy source for your body’s cells. When you eat, your body breaks down carbohydrates into glucose, which enters the bloodstream. Insulin helps move glucose from the blood into cells. If blood sugar spikes too high or drops too low, it can cause symptoms like fatigue, irritability, and cravings.

Protein's role in stabilizing blood sugar:

• Slows carbohydrate absorption: Protein takes longer to break down in the gut and slows digestion, which means glucose enters the bloodstream more gradually.

• Stimulates insulin release: Protein encourages the pancreas to release insulin, which helps cells to better absorb glucose.

• Reduces cravings: A protein-rich meal helps you feel full longer, and can reduce the urge to snack on sugary or processed foods.

  
  

For example, eating eggs or Greek yogurt with fruit, or even adding a scoop of clean protein powder to your oats for breakfast can prevent the mid-morning energy crash many people experience after a carb-heavy meal like cereal or toast.

The RDA for protein is currently 0.8 grams times your weight in kg. However, this is the recommended amount needed to simply exist! If you are active at all you need more! If you talk to anyone working in the fitness industry, we agree on a different number. Experts like Dr. Gabrielle Lyon agree that the recommended amount of daily protein for general exercise and fitness, healthy weight loss, and healthy aging is about 2.2g/kg of body weight, which is 1g per pound of body weight (If you are trying to lose weight, 1g/lb of goal body weight). There is also research coming out showing that even for sedentary people, eating 1g/lb protein has been shown to positively affect body composition. I know that when I am meeting this, I feel stronger, leaner, less inflamed, more grounded, my appetite is stable, and my mind feels more focused.

"But Michelle, that's so much! How do I even do that?" More on that at a later time. But please feel free to reach out and we can chat about it. :)

The Connection Between Blood Sugar and Stress

When blood sugar fluctuates wildly, your body perceives it as a stressor. This triggers the release of stress hormones like cortisol and adrenaline. Over time, chronic blood sugar imbalances can lead to:

• Increased anxiety and mood swings

• Difficulty concentrating

• Fatigue and poor sleep quality

• chronic inflammation

  
  

Stable blood sugar helps keep these stress responses in check. When your body has a steady supply of energy, your nervous system can function more calmly and efficiently. This reduces the overall feeling of stress and supports emotional balance.

How Poor Diet Affects Mental and Physical Health

A diet low in protein and high in processed carbs and sugars can harm both your body and mind. Physically, it can lead to:

• Weight gain and insulin resistance

• Fatigue and weakened immune function

• Muscle loss and slower recovery from illness or injury

  
  

Mentally, poor nutrition can contribute to:

• Depression and anxiety symptoms

• Brain fog and memory problems

• Increased vulnerability to stress

  
  

For instance, research shows that diets high in refined sugars are linked to increased risk of depression. On the other hand, diets rich in whole foods and protein support brain health and mood regulation.

Diet as the Foundation of a Healthy Nervous System

Your nervous system depends on nutrients to build and repair nerve cells, produce neurotransmitters, and maintain communication between brain and body. Protein provides amino acids, the building blocks for neurotransmitters like serotonin and dopamine, which regulate mood and stress.

Eating a balanced diet with adequate protein supports:

• Nerve cell repair and growth

• Balanced production of mood-regulating chemicals

• Healthy brain function and resilience to stress

  
  

This foundation is essential for anyone doing healing work, whether through therapy, exercise, or meditation. Without good nutrition, other efforts can only get you so far.

Intuitive Eating and Somatic Therapy: Listening to Your Body’s Needs

Intuitive eating is about tuning into your body’s hunger and fullness signals rather than following strict diets or external rules. However, many people confuse intuitive eating with simply eating whatever feels good in the moment, which can lead to poor food choices. A crucial factor in achieving success with intuitive eating is maintaining stable blood sugar levels. When blood sugar is stable, individuals are better able to recognize their true hunger and fullness cues, making it easier to make mindful food choices. Conversely, fluctuations in blood sugar can lead to cravings and overeating, undermining the principles of intuitive eating.

Somatic therapy helps you reconnect with your body’s sensations and emotions to support intuitive eating. This deeper awareness allows you to:

• Recognize true hunger versus emotional eating

• Identify which foods make you feel energized and balanced

• Choose nutrient-rich foods that support your body’s needs

  
  

By combining true intuitive eating with somatic therapy, you can move beyond just eating for comfort or habit. Instead, you learn to eat in a way that truly nourishes your body and mind, including prioritizing protein and other essential nutrients.

Practical Tips for Incorporating More Protein and Balanced Eating

• Start your day with a protein-rich breakfast like eggs, cottage cheese, or a smoothie with protein powder.

• Include a source of protein with every meal and snack, such as nuts, beans, fish, lean meats, or bone broth.

👉🏼 Farmalogical® Bone Broth Protein is a simple, all-in-one wellness boost—this bone broth blend packs collagen-rich protein, organ nutrients, probiotics, and Lion’s Mane to support your gut, joints, and energy in one easy scoop. Pair this powdered bone broth with your favorite meal or taking it as is. This product is a great help for balancing blood sugar, managing stress, and overall wellbeing.

You can buy the Bone Broth Protein here:

Bone Broth Product

• Choose whole food carbohydrates like vegetables, fruits, and whole grains to pair with protein.

• Practice mindful eating by slowing down, noticing how foods make you feel, and stopping when satisfied.

• Use somatic awareness techniques like body scans or breathwork to check in with hunger and stress levels before eating.