Hello fellow insider!

It’s been a few weeks since I’ve been in touch but not intentionally. Sometimes as you know, life happens and so much has been happening back to back that I haven’t had a chance to slow down.

Between packing up my old apartment to move into a new one, my parents visiting, my grand babies baptism, and visiting Changing Hearts Farm sanctuary for a collab I did with them last weekend (I’ll be sharing more about this soon), I’ve been non stop!

I won’t see a slow down for about another two weeks and then I’m off to Florida again which will be nice. BUT, I wanted to take the time to write to you this weekend on a subject that is so important to understand…

PROTEIN.

I feel like there is such a huge misconception around it so I hope this email helps to clear up confusion when it comes to vegan, plant based nutrients and food.

Lets start off with the most frequently asked question when it comes to living a vegan, plant-based lifestyle:

“How do you get enough protein if you don’t eat animal products?”

It’s a question that never gets old but it’s crazy to me how almost everyone is obsessed with getting “enough protein’ when the truth is, not only does protein not come from animals, it isn’t what you need.

Let’s break it down…

DEEP DIVE

Protein is often the buzzword in health conversations, but here’s the truth: protein is simply a chain of amino acids. Think of amino acids as the building blocks, and protein as the “finished structure” they create.

There are 20 amino acids in total. Out of those, 9 are considered essential—meaning your body cannot make them on its own, so you must get them from food.

So when we talk about “getting enough protein,” what we actually mean is:
➡️ Getting all 9 essential amino acids in sufficient amounts.

Your brain relies on amino acids to create neurotransmitters—chemical messengers that regulate mood, focus, memory, and stress response.

For example, tryptophan helps produce serotonin (for happiness and calm), while phenylalanine helps produce dopamine (for motivation and pleasure). Without enough of these building blocks, mental clarity, mood, and even sleep quality can be compromised.

On the physical side, amino acids are the raw materials for:

In other words, amino acids aren’t just for “gym people”—they are for EVERYONE. Especially if you want to think clearly, move your body without pain, heal quickly, and feel your absolute best.

You do not need animal products to meet your amino acid needs. In fact, vegan, plant-based foods often give your body amino acids in a more bioavailable (easier to absorb) form, without the inflammatory toxicity of meat, dairy, eggs, or highly processed protein powders.

When you eat a variety of fresh fruits, leafy greens, nuts, seeds, sprouts, and sea vegetables (in combination), you’re giving your body all the essential amino acids it needs to thrive—mind and body.

A “complete protein” means it contains all 9 essential amino acids in the right proportions.

Here are some raw, plant-based foods and combinations that give your body the complete amino acid profile it needs:

✅ Hemp Seeds – 3 tablespoons offer a complete protein profile
✅ Chia Seeds – High in omega-3s and contain all essential amino acids
✅ Spirulina & Chlorella – Two of the most concentrated sources of complete plant protein
✅ Pumpkin Seeds (Sprouted) – Easily digestible and rich in amino acids
✅ Buckwheat (Soaked/Sprouted) – A pseudo grain that’s gluten-free and amino-rich
✅ Quinoa (Sprouted) – Technically a seed, and it's a complete protein
✅ Leafy Greens (like Spinach) – Lower in protein overall, but still contribute to your amino acid intake
✅ Food Combining – Think fruits + greens, seeds + veggies, nuts + fruits, etc. These combinations give you a good balance of amino acids. Even if each food isn’t “complete” on its own. Just be sure you are consistent with a variety of plant-based foods on the daily.

The body is brilliant and more powerful than you know—it stores amino acids and builds protein as needed throughout the day. You don’t have to get everything in one sitting!

Let’s debunk a few common protein myths once and for all:

❌ Myth #1: You need meat or dairy for complete protein.
→ Plant-based foods, especially when varied, provide all the amino acids you need.

❌ Myth #2: More protein equals more strength.
→ Excess protein can strain the liver and kidneys, especially when it comes from animal sources. What builds true strength? Real nutrient dense foods, hydration, and rest.

❌ Myth #3: You need to track protein.
→ If you’re eating a wide variety of whole plant foods, you’re likely getting more than enough amino acids. Balance matters more than numbers.

And remember, it’s not about tracking your ‘protein’ intake, it’s about getting the protein building blocks (amino acids) that make up protein.

And here’s a bonus myth -

❌ Myth #4: Everyone needs protein to prevent ‘protein’ deficiency.
→ As adults, the least of our concerns is becoming protein deficient. That is HIGHLY unlikely.

Getting a wide variety of plant-based, nutrient rich, whole foods is all you need to be concerned with so that you are getting all the nutrients, vitamins, and minerals your mind and body needs.

The only humans that need to be concerned with protein intake are growing and developing babies, infants, pregnant and nursing mothers, and athletes.

Other than that, when we eat a well-rounded, vegan, plant-based diet, you can rest assured, you will have everything your body needs in order for it to fully thrive.

Continue reading to learn how your body regenerates its own protein…

Here's something not many talk about…

Your body doesn’t need a constant overload of “protein” to function. It’s designed to synthesize and recycle protein efficiently on its own.

Yep, that’s a fact!

🔁 Protein recycling: Your body recycles amino acids from old, damaged proteins daily—some studies show up to 90g of protein can be reused internally!

🛠️ Amino Acid Pool: Your body maintains a reservoir of amino acids to draw from as needed for repair, muscle maintenance, enzymes, and immune function.

✨ Living foods—especially raw fruits, greens, seeds, and sprouts—are incredibly efficient at supporting these processes because they’re hydrating, alkaline, and easy to digest.

Now can you see why this obsession we have with protein is not necessary?

Hit reply and let me know if you were aware that your body regenerates its own protein.🌱

If you’re new to a plant-based lifestyle and want to feel confident in what you're eating, my Virtual Pantry Makeover is a great place to start. Together we will get you set up with all the things (food and essentials) so that your goals are fully supported in your kitchen and in the comfort of your own home.

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