Protein Leverage Hypothesis tells us why we need to consumer more protein.
“They will call you crazy until you succeed. Then they will call you a visionary.”
First proposed in 2005, the Protein Leverage Hypothesis suggests that we have a strong built-in urge to eat until we reach a specific daily protein goal, much like a protein thermostat.
However, our control over fats and carbs is much weaker, akin to a loose dial, so if meals are low in protein, we tend to eat more food (and thus consume more total calories) just to reach that protein target, often without realizing it.
As a result, when modern diets are diluted with low-protein, energy-dense foods (ultra-processed foods), people over-consume calories from fats and carbs to meet their protein needs. Leading to passive energy over-intake and obesity.
Obesity Continues to Rise
The numbers are staggering. Over 1 billion people worldwide are living with obesity as of 2022, including nearly 880 million adults and 159 million children and adolescents, marking a significant global health crisis where roughly one in eight people are affected, with rates rising fastest in younger generations.
We are failing the next generation. Our dietary guidelines and lack of prevention have only worsened the issue. So, we see that this hypothesis then begins to hold value.
We know that protein is more satiating than carbs and processed foods, like pretzels, crackers, or cereal. All highly refined, glucose-spiking food. Protein plays a pivotal role in many things for our body. And we differ in that regard, between herbivores and carnivores.
Protein Builds More Than Muscle
Your body prioritizes protein intake, overriding signals for fats/carbs. Low-protein foods (chips, soda) trick you into eating more volume to get enough protein, piling on fats/carbs incidentally.
Proteins form the structure for muscles, bones, skin, hair, and nails. For instance, actin and myosin proteins create the fibers that let your muscles contract and move.
It supports skin and connective tissue. Collagen (the most abundant protein in your body) provides strength and elasticity to skin, tendons, ligaments, and cartilage. Allowing you to remain flexible and wound-resistant.
They are required in the synthesis of hormones like insulin. Without insulin, we would die. Glucagon, the balancing act of insulin, is also made from protein. Growth hormone, oxytocin, and vasopressin are all synthesized from protein.
Protein and Hormones
Some of the more well-known hormones are testosterone and estrogen, which are derived from cholesterol. But their precursor luteinizing hormone and follicle-stimulating hormones, which are the stimulus from the pituitary that tells the gonads to produce these sex hormones like testosterone, are created from amino acid chains derived from protein.
There is research that shows low protein intake can lower the production of LH and FSH, and also increase the amount of Sex Hormone Binding Globulin, which binds tightly to testosterone in the body and lowers its availability in the body.
Sarcopenia and Osteoporosis
Low protein intake plays a significant role in accelerating sarcopenia, the progressive loss of skeletal muscle mass, strength, and function that typically begins in middle age (around 30–40) and speeds up after 60.
This is extremely important for women, seeing that they are more prone to osteoporosis after menopause due to estrogen’s direct role in bone density. Muscle mass and resistance training become even more important for them.
Age-related decline affects up to 50% of adults over 80, increasing risks for falls, frailty, disability, and even mortality. Insufficient dietary protein tips the scales toward net muscle breakdown, worsening the process.
Recent 2025 data reinforces this: Protein is a top modifiable factor for preventing sarcopenia, with low intake directly tied to greater muscle/strength loss.
Gorillas are Massive and Eat Plants
The notion that gorillas are massive and have huge muscle mass misses the mark that is biology. Their microbiome is drastically different, as well as their anatomy. They have a much larger cecum than humans do. And are capable of breaking down insoluble fiber into small-chain fatty acids for energy needs. Humans are unable to break cellulose down, hence why it passes right through us.
You may have noticed their large stomach. Its not because they’re fat. In fact, typically they boast an 8% body fat calculation. Their huge stomach is due to large intestines and therefore, gorillas thrive on fibrous plants (40-60 lbs/day) thanks to their massive hindgut (20-30 ft tract, 20-30L cecum) that ferments insoluble fibers into energy (SCFAs) and microbial protein (10-20% of aminos via bacteria recycling nitrogen)
“Health Foods” with Protein
We do see an increase in protein in the food market today. But let’s look at the reality. A cereal or granola bar packed with refined carbs ( the body essentially sees as sugar), sugar, and high fructose corn syrup does not give you a healthy product by any measure.
HFCS is found in many of our foods and is detrimental to our liver. Fructose bypasses everything and heads straight to the portal vein and into the liver. In addition, glucose is also in the makeup of HFCS, so you do see an increase in blood glucose levels and an insulin spike.
The fructose enters the liver, taxing it of energy by requiring a phosphate from ATP to be broken down into glucose. So we see a crash in energy function, and then it goes through the process of de novo lipogenesis (new fat creation) to make triglycerides and package them into VLDL. And finally dumps the coveted glucose into the blood stream, creating another tax on the pancreas to produce insulin. It is incredible that we still see it in so many food products. I wrote about insulin and fat loss here, I recommend you check it out to understand it more in depth.
Source protein from whole food sources; meat and dairy are great. And hard cheeses pack a punch. 7 grams per 1oz typically. Some protein powders are packed with filler and nonsense ingredients. And many companies have come under scrutiny due to the fact that the amount of protein on the label doesn’t correlate with the amount in the product itself, as it is testing nitrogen content in the powder, not bioavailable protein, therefore giving a higher of protein count than is actually there.
It would be easily assumed that processed food companies follow suit in this method. And often add chip plant proteins to boost the numbers. And alternatively make us think that it is a vainly good source “because its plant sourced”
Truthfully, this is worse. Plant proteins often have much more heavy metal content and are way less absorbable in the body. The number on the label may be much less than what is actually getting absorbed into the body. Your favorite protein bar is in this category.
Protein is getting some of the attention it needs. But the source matters. Don’t fall for the cheap trends that the food industry will have us believe. Real food is our best asset. Supplements are an addition, but truly only if lacking from nutrition sources.
And the protein is bad for the kidneys, but only holds true if you already have failing kidneys. The constant glucose from carbs, sugar, and HFCS will lead the charge in clogging your afferent arterioles and filtration system. Not protein.
Nutrition Guidance
With all the information, the protein leverage hypothesis holds value. And with the world only getting more obese, and the next generation suffering from misguided education on food, we should make it a point to look at what we have been doing and be willing to admit it’s time to inform ourselves further.
Send me an email to talk nutrition more in-depth. solutions2wellness.org
