If you’re looking to transform your body, feel more energized, or simply improve your health, there’s one simple change that can make a real difference: increasing your protein intake.
That’s exactly what Sascha Fitness (@saschafitness) explained in one of her most viral videos, where she made it clear that many people are consuming far less protein than they actually need. “If you want to see a change in your body composition, your hormones, or build muscle mass, you have to increase your protein,” says Sascha.
And no, we’re not talking about living on chicken breast alone. It’s about reaching a daily protein goal that actually activates key processes in your body. To give you an idea: if you weigh 60 kg (about 132 lbs), you should be consuming approximately 120 g of protein per day.
Spoiler: that’s not the same as 120 g of food.
Why is everyone talking about protein now?
Because we’re finally understanding everything it does for you:
● Regulates your insulin and estrogen levels
● Increases serotonin (hello, good mood)
● Improves sleep, energy, libido, and even your mood
● Helps build muscle mass — and more muscle means more calories burned, even at rest
Sascha explains it clearly: protein doesn’t just build tissue, it also regulates hormones, curbs hunger better than any other macronutrient, and has a higher thermic effect (your body burns more energy digesting it!).
She even shares a key fact: if you consume 100 calories of protein, your body only absorbs 70, because it burns 30 calories in the digestion process. The result? You feel full longer and end up eating less of everything else — without feeling restricted.
You might be interested: Miami 3.0: The New Real Estate Boom Beyond Brickell and WynwoodA Day with Paulina Rubio in Miami
More protein, more balance, more you a phrase from Sascha
When you start your day with a protein-rich meal, your cortisol levels drop and your hormonal system begins to align. Sascha insists that if you focus first on hitting your ideal daily protein intake, everything else falls.
Among the best sources, she recommends: lean meat, chicken, fish, eggs, Greek yogurt, protein shakes, and tempeh. And for those who’ve never tracked macros before, she suggests starting by weighing portions and using apps to calculate your total protein intake.
Her final mantra:
“More protein, more movement, more water… and sleep well, because without that, nothing works the same.”
Note by Michelle Zambrana