Ep. 103: Why Most Women Aren’t Eating Enough Protein (And How It Impacts Your Gut) with Rachael DeVaux

Protein is one of the most talked-about nutrients right now, but the conversation often misses the bigger picture. In this episode, Dr. Heather sits down with registered dietitian, New York Times bestselling author, and founder of Rachael’s Good Eats, Rachael DeVaux, to talk about why protein matters for far more than muscle building. They break down how protein impacts blood sugar, digestion, cravings, and energy throughout the day and why so many women are unintentionally under-eating it. Rachael also shares practical strategies for building satisfying meals, reducing the 3PM crash, and supporting gut health without restrictive dieting or complicated tracking. If you’ve ever felt tired in the afternoon, constantly hungry between meals, or unsure how to actually eat enough protein without feeling overly full, this conversation will give you a simple place to start. In this episode, we cover: • Why many women are unknowingly under-eating protein • The connection between protein, blood sugar stability, and digestion • What the 3PM energy crash may be telling you about your meals • Why eating substantial meals can support gut motility and reduce bloating • How protein and fiber work together to support gut health • Practical ways to increase protein without feeling heavy or overwhelmed • Simple breakfast ideas that can stabilize energy for the entire day • Why reducing food stress can improve digestion and overall health Rachael also shares some of her favorite quick recipes from her new cookbook The High-Protein Plate, along with realistic tips for busy families who want nourishing meals without spending hours in the kitchen. Resources Mentioned: Rachael’s new cookbook: The High-Protein Plate: 100 Satisfying Everyday Recipes Follow Rachael on Instagram Visit her website Find the real root causes of your GI symptoms with our free, 2 minute Quiz! Connect + Next Steps Want daily education, stories, and gut-friendly support? Heather on Instagram Ready for personalized 1:1 support and a clear plan? Apply for gutTogether® Want a chance to win a free HTMA Bundle? Leave a rating & review and email it to happygut@drheatherfinley.co with [PODCAST REVIEW] in the subject line! We choose a new winner every month!