Raise your hand if you’ve ever spiraled trying to perfectly track your macros or stressed about getting enough protein in your breakfast. 🙋‍♀️ Yeah, me too. But here’s the thing: protein is important, but not at the expense of your sanity (or your carbs). In this episode, I’m back with the amazing Holly Perkins to talk about why protein myths are keeping you stuck and what the science really says about how much you need. 

Protein Myths vs. Facts: Why You Don’t Need to Eat Like the Hulk to Be Healthy

If you’ve ever found yourself staring at a piece of chicken wondering if you should weigh it raw, cooked, or in the afterlife, this blog is for you. Today, we’re breaking down protein myths with Holly Perkins—fitness expert, author, and self-proclaimed Australian Shepherd enthusiast. Spoiler: protein is important, but it’s not a magical unicorn nutrient that deserves its own holiday.

Myth #1: Protein Is More Important Than Carbs or Fat

Let’s set the record straight. Protein is great. It helps with muscle repair, keeps you satisfied, and makes you feel like you’re doing something healthy when you choke down another chalky shake. But Holly reminds us: it’s not more important than carbs or fat. Think of them as the Three Musketeers of nutrition—protein, carbs, and fats. They work best together. Carbs fuel your workouts and your brain, fats keep your hormones and cells happy, and protein… well, it does its thing without needing to be the diva.

Myth #2: You Need a Ton of Protein to Build Muscle

Raise your hand if you’ve ever tried to hit 200 grams of protein a day and nearly cried over your 14th egg white. Yeah, same. The truth? Most of us are eating way more protein than we actually need. According to the International Society of Sports Nutrition, the sweet spot is about 1.4–2.0 grams per kilogram of body weight (that’s 0.6–0.9 grams per pound). Translation: if you weigh 150 pounds, you’re aiming for 95–135 grams a day—not 150, and definitely not 200 unless you moonlight as a competitive bodybuilder.

More protein doesn’t equal more muscles. It often just equals… digestive distress. (We’ll let you fill in that visual.)

Myth #3: Carbs Are the Enemy

Carbs have gotten a bad rap, but let’s be honest—life without rice, pasta, or potatoes is just sad. Holly points out that carbs are essential for energy, blood sugar regulation, and keeping your mood in check. Ever cut carbs and suddenly wanted to throw your laptop out the window? Exactly. A healthy diet includes carbs. Mother Earth gave us fruit, grains, beans, and yes, even potatoes. Not letting yourself eat them just sets you up for a late-night rendezvous with a box of Fruit Loops.

Myth #4: Biohacking Is the Secret to Health

If you’ve ever scrolled through social media and seen people tossing around the word biohacking like it’s a Hogwarts spell, you’re not alone. Holly’s advice? Skip the gimmicks. You don’t need to reinvent your biology with overpriced powders or extreme diets. Balance your protein, carbs, and fat, move your body, and you’ll feel better than any glow-in-the-dark supplement could ever make you.

The Strength Training Connection

Here’s the real magic: pair solid nutrition with strength training. Not only does lifting weights make you feel strong and confident, but it also slows muscle loss as you age, helps regulate appetite, and makes you a nicer person (seriously—ask anyone who’s skipped the gym for a month and turned into a cranky gremlin).

Kelly put it best: the more you try to control your food, the more out of control you feel around it. Strength training plus balanced eating gives you freedom—without needing to weigh your chicken breast to the nearest gram.

The Takeaway

Protein is important—but it’s not the whole story. You don’t need to worship it, fear carbs, or attempt to out-biohack your own body. Eat in balance, lift some weights, enjoy your rice and potatoes, and for the love of all things holy, please stop forcing down 200 grams of protein shakes. Your digestive system will thank you.

Oh, and if you want to dive deeper, Holly’s got a free workshop coming up. Grab your notebook (and maybe a snack with carbs and protein), and get ready to finally understand how to be more muscle and less fat—without the obsession.

Your turn: What’s the weirdest protein myth you’ve heard? (Ours is still the 100-gram protein shake before breakfast. No thank you.)