Join hosts Sally Obermeder and Maha Corbett with special guest Lani Finau, Clinical Nutritionist (BHSc) Teen & Women's Health Expert – as they break down one of the most talked-about topics in wellness right now: protein.
From how much you actually need to why most people are getting it wrong (especially at breakfast), this conversation cuts through the noise with clear, practical advice you can actually use.
✓ What protein actually is – and why it’s so much more than just “building muscle”
✓ Amino acids explained simply – and why they matter for hormones, immunity and brain function
✓ The biggest misconception: why 0.8g/kg is outdated and what the new research says
✓ How much protein you really need daily (and how to calculate it for your body)
✓ Why most people are massively under-eating protein – especially at breakfast
✓ The truth about “complete proteins” and how vegetarians/vegans can get enough
✓ Why spreading protein across the day matters more than loading it in one meal
✓ How protein impacts hunger, cravings and “food noise”
✓ The link between protein, immune health and getting sick frequently
✓ Muscle loss, ageing and why protein becomes more important over time
✓ The role protein plays in metabolism and fat loss (including the thermic effect of food)
✓ Why protein helps your body burn more calories – even at rest
✓ Protein timing around workouts: what actually matters (and what doesn’t)
✓ Intermittent fasting and protein – what to consider before skipping breakfast
✓ Can you eat too much protein? The truth about kidneys and common fears
Whether you’re trying to improve your energy, support your metabolism, build strength or simply feel fuller for longer, this episode will help you understand exactly how to use protein to your advantage – without overcomplicating it.
Mentioned Practices & Ideas
✓ Protein target calculation – using ~1.6–2.2g per kg of body weight depending on activity level
✓ Protein at every meal – aiming for ~30–45g per meal as a simple baseline
✓ Breakfast upgrade – adding protein powder, eggs, yoghurt or high-protein bread to start the day strong
✓ Spreading intake – distributing protein evenly across meals instead of overloading at dinner
✓ Snack strategy – including 10–15g protein per snack (e.g. yoghurt, eggs, protein bread + nut butter)
✓ “Add, don’t restrict” mindset – focusing on increasing protein before overhauling everything else
✓ Collagen in coffee – an easy way to boost daily intake while balancing caffeine spikes
✓ Two protein sources per meal – combining foods (e.g. chicken + cottage cheese, legumes + tofu)
✓ Unflavoured protein powder - why we recommend Body Tone Protein Peptides
✓ Fiber + protein balance – supporting gut health alongside higher protein intake
SWIISH
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🎧 Episode Chapters
00:00 – Welcome to Wellness Unlocked & today’s topic
01:30 – What protein actually is (and why it’s misunderstood)
03:30 – Amino acids, hormones & whole-body impact
06:00 – How much protein you really need (updated research)
08:30 – Signs you’re not getting enough protein
10:30 – Why most people fall short (especially at breakfast)
12:30 – Protein timing & spreading it across the day
14:30 – Hunger, cravings & metabolism explained
16:30 – Muscle, ageing & long-term health
18:30 – Protein powders, snacks & easy wins
20:30 – Lani’s “day on a plate”
22:30 – Final takeaways & wrap
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