Too much protein? The hidden health risks of today’s protein obsession

Why a High Protein Intake Can Lead to Leaky Gut, Low-Grade Inflammation, and Increased Risk of Lifestyle Diseases

In a time when the label “high in protein” is stamped on everything from bread and spreads to protein bars, powders, and cottage cheese—and these products are selling like never before—influencers are proudly “protein-boosting” meals by combining steak with scrambled eggs instead of salad. The trend is spreading fast, and it’s easy to believe that more protein means better health.

But did you know that the body neither needs nor tolerates unlimited amounts of protein—and that too much protein can actually harm your gut, hormones, and metabolism?

Today’s excessive focus on high protein intake—often with multiple “protein-rich” meals and snacks a day—is a trend that may be damaging to health in the long run. The body has a limited capacity to utilize protein efficiently per meal. Surplus protein is not used to build muscle but can instead be stored as belly fat, strain the gut microbiome, and contribute to chronic low-grade inflammation and weakened metabolism (mitochondrial wear and tear). This path can likely lead to digestive issues, skin problems, IBS, fatigue, insulin resistance, and various lifestyle diseases over time.

How Much Protein Can the Body Actually Use per Meal?

A large meta-analysis by Nunes et al. (2022) highlights that a total daily protein intake of about 1.2–1.6 g per kg of body weight provides optimal support for muscle mass and function in healthy adults. Nishimura et al. (2023) also emphasize that older adults should aim for the higher end—at least 1.2 g/kg—to counteract age-related muscle loss (sarcopenia). After all, muscles serve as both the brain’s and body’s protein reserve!

For children and adolescents, Garcia-Iborra et al. (2023) point out that protein intake should be tailored to age and developmental stage, as both too much and too little protein can negatively impact health and growth.

What Happens to Excess Protein?

Put simply, a protein is like a string of pearls—each “pearl” being an amino acid. There are 23 different types of amino acids, but only 8–9 are essential, meaning they must be obtained through food and drink. The rest the body can produce itself, provided it gets the necessary raw materials. Because the body cannot store surplus amino acids, it needs a steady daily intake—and it also can’t make use of a “protein overdose” for extra muscle repair or growth.

When you consume too much protein, it’s either:

• Converted into blood sugar (via gluconeogenesis), which causes blood sugar levels to rise and requires insulin release

• Stored as fat—especially around the waistline, leading to low-grade inflammation, sluggish metabolism(mitochondrial dysfunction), and impaired gut health

Chronic high protein intake—especially from supplements and large amounts of animal protein—can, over time, damage the gut lining, reduce protective mucus production, and decrease microbial diversity. Beneficial gut bacteria that feed on mucus lose their ideal growing conditions. With a leaky gut, partially digested food particles and endotoxins can seep into the bloodstream, triggering immune responses and low-grade inflammation. This doesn’t just disrupt digestion—it can also affect the brain, hormone balance, and energy levels.

Want to learn more? Check out the book "På lag med magen" (Only available in Norwegian) and the GØT app for practical tools and tips for a gut-friendly lifestyle.

Weakened Mitochondrial Function and Energy Depletion

Chronic inflammation and metabolic stress weaken the mitochondria—the powerhouses of our cells.

The result can be:

• Reduced calorie burn and weight gain

• Lower energy levels

• Increased oxidative stress

• Worse recovery

• Higher risk of chronic diseases

With the GØT method and the book "På Lag med Magen" (Book only available in Norwegian), you can eat more food while experiencing belly fat melting away and health issues easing. Many use the method to optimize their gut health, slow down aging, and protect themselves from disease.

Tips from the GØT Method and "Teaming Up With Your Gut"

To ensure that protein is a strength, not a burden, I recommend:

✔️ Vary your protein sources – include plant-based proteins such as cruciferous vegetables (cabbage family), quinoa, lentils, buckwheat, beans, and fermented soy (miso, natto, tempeh)

✔️ Eat slowly, take natural breaks, and listen to your satiety cues to avoid overeating

✔️ Eat in sync with your body and digestive rhythm – a large brunch and a smaller dinner. Large evening meals disrupt sleep quality, even if you sleep long enough. Deep sleep, in particular, is crucial for cell and tissue repair.

✔️ Follow the GØT plate model, combining appropriate amounts of protein with plenty of vegetables (fiber, polyphenols), healthy fats, and some fermented/aged foods for a richer selection of probiotics.

All of this is supported in the GØT app, with practical #gutfriendly recipes and lifestyle tools that support your gut, hormones, mitochondria, and overall health—naturally and holistically.

Welcome to a journey of enjoyment toward a more energetic, happier, and healthier life!

Want to learn more about the GØT-app? You can do so here!

Would you like to read "På Lag med magen"? You can find it here!

References:

• Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.

• Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(1), 71-77.

• Nunes, E. A., et al. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810.

• Nishimura, Y., et al. (2023). Dietary protein requirements and recommendations for healthy older adults: a critical narrative review. Nutrition Research Reviews, 36(1), 69-85.

• Garcia-Iborra, M., et al. (2023). Optimal protein intake in healthy children and adolescents: evaluating current evidence. Nutrients, 15(7), 1683.

• Rogeri, P. S., et al. (2021). Strategies to prevent sarcopenia in the aging process: role of protein intake and exercise. Nutrients, 14(1), 52.

• Weiler, M., Hertzler, S. R., & Dvoretskiy, S. (2023). Is it time to reconsider the US recommendations for dietary protein and amino acid intake? Nutrients, 15(4), 838.For mye protein? Den skjulte helserisikoen ved dagens proteinfokus