Dr. Rupy Aujla on Why Protein Needs a Rebrand

Dr Rupy Aujla is a medical doctor with a Master’s in Nutritional Medicine. He’s also the founder of Europe’s first Culinary Medicine programme for medical schools, and the host of one of Europe’s top health and wellness podcasts—with over 30 million downloads (no big deal).

He’s a Sunday Times bestselling author, a BBC presenter, and a familiar face on national television. In short, Dr Rupy is a pretty cool guy—and not just because he knows his way around both a stethoscope and a saucepan.

What makes him stand out is his passion for making evidence-based nutrition accessible. He regularly busts common dietary myths and shares practical, research-backed tips for improving your diet and lifestyle without the nonsense.

In a recent article for The Daily Telegraph, Dr Rupy makes a compelling case for protein, arguing that it doesn’t get the attention it deserves. While fibre and gut health have often stolen the spotlight in recent years, protein quietly plays a vital role—and most people aren’t getting enough of it. As Dr Rupy states, it’s not just for bodybuilders; it’s an essential macronutrient that supports everything from muscle repair to immune function.

From Fibre Fan to Protein Advocate: Dr. Rupy’s Journey

Dr. Rupy shares how his own approach to eating changed dramatically while studying for his Master’s in Nutritional Medicine. He realised that, despite following a predominantly plant-based diet rich in fibre-packed fruits and vegetables, he wasn’t actually getting enough protein to meet his body’s needs.

This insight led him to shift towards a more protein-focused way of eating—one that still embraced plants, but with greater emphasis on high-quality protein sources. The result? Not only did this change help stabilise a health issue he had been managing—atrial fibrillation, a heart rhythm disorder—but he also noticed a significant boost in his energy levels and physical performance.

Since then he has been an advocate for the adaptation of protein rich diets and has made it his mission to share with the public the many benefits that come with that. 

The Case for More Protein

So whats so amazing about protein? Protein is often seen as just “muscle food,” the go-to nutrient for gym-goers and bodybuilders. But in reality, it plays a much bigger role in keeping our entire body functioning smoothly. 

Dr Rupy expains that we should think of protein like Lego blocks—tiny units that can be combined in so many different ways to build, repair, and maintain nearly everything in the body.

Just like you wouldn’t build a Lego sculpture without enough pieces, your body can’t properly function without enough protein. It’s not just about biceps; protein helps form your skin, hair, nails, enzymes, hormones, immune cells, even your brain chemicals rely on it!

When we don’t get enough protein, it’s like trying to finish a Lego project with half the pieces missing. You might start feeling constantly tired (because your body lacks the resources to repair tissues and maintain energy), deal with hormone imbalances (since many hormones are protein-based), and experience brain fog or trouble concentrating (because neurotransmitters, the brain’s messengers, are made from amino acids—the building blocks of protein).

So while protein does help build muscle, its job description is a lot longer. It’s the foundation your body builds and rebuilds itself on—every single day.

Who Needs More Protein (Hint: Probably You)

Dr Rupy explains that the truth is, many of us need more protein than we’re getting, especially at certain stages of life or with specific lifestyle where our protein demands increase. For example:

Women

Although often over looked, protein intake for women is essential, especially during pregnancy, postpartum, and menopause. 

During pregnancy and breastfeeding, protein supports the growth and development of the baby, as well as tissue repair for the mother. 

In menopause, declining estrogen levels can lead to muscle loss and slower metabolism. Getting enough protein helps preserve lean muscle, balance hormones, and maintain strength.

Athletes and Active Individuals

If you’re regularly working out, lifting weights, or training for a sport, your body is breaking down muscle tissue that needs to be repaired and rebuilt and protein is essential for that recovery. Without enough, performance can stall and recovery can suffer.

Older Adults

As we age, something called sarcopenia (the gradual loss of muscle mass) becomes a real concern. It’s not just about looking toned; muscle strength is directly linked to balance, mobility, and independence. On top of that, aging bodies experience anabolic resistance, which means they don’t respond to protein as efficiently as younger bodies do. So older adults actually need more protein to get the same muscle-maintaining effects.

Why Protein Needs Increase Over Time

Between hormonal shifts, increased physical demands, and the natural changes that come with aging, our protein requirements aren’t static—they evolve. What was enough at 25 may fall short at 45, 65, or beyond. Prioritizing protein isn’t just about muscle, it’s about energy, resilience, and staying strong at every stage of life.

So whether you’re navigating menopause, hitting the gym hard, or simply getting older (aren’t we all?), chances are... yes, you probably need more protein.

Rethinking the Guidelines

The importance of protein and our ever changing need for it in different stages of life is one of the reasons why Dr Rupy thinks that we may need to rethink the current UK guidelines. 

The standard recommendation from the NHS is 0.8 grams of protein per kilogram of body weight per day. That’s about 56g for an average man and 45g for an average woman. 

But here’s the catch: that number generally represents the minimum needed to prevent deficiency—not the amount needed to thrive, especially as your body and lifestyle change.

Experts like Dr. Rupy Aujla now recommend a more optimal range of 1.2 to 1.6g/kg, particularly for active people, older adults, and anyone wanting to support muscle, metabolism, or overall longevity. That’s a noticeable jump—and for good reason.

Protein Needs Aren’t One-Size-Fits-All

Your ideal protein intake depends on your age, activity level, health goals, and life stage. A pregnant woman, a marathon runner, and a retired man in his 70s all have very different needs. That’s why it’s crucial to know your number, rather than blindly sticking to the bare minimum.

What’s Changed? Understanding Protein Turnover

We now know that protein isn’t stored in the body the way fat or carbs are. Instead, it’s in a constant state of turnover—being broken down and rebuilt every single day to support everything from muscle repair to immune function. If your intake doesn't match your body’s ongoing repair demands, you’re left under-recovered and under-fuelled.

If you think of your body like a machine, while 0.8g/kg might keep the wheels turning, aiming higher—closer to 1.2–1.6g/kg—helps keep the whole machine running better.

Top Tips from Dr. Rupy on How (and When) to Eat Your Protein:

• Aim for 20–30g of protein per meal

  This is a good amount to roughly aim for to help support muscle repair, satiety, and energy—without over complicating things. 

• Timing isn’t everything (unless you’re an athlete)

  For most people, when you eat protein isn’t as important as getting enough throughout the day. So don’t stress about post-workout shakes —especially if they’re ultra-processed and less nutritious than whole food sources of protein.

• Start your day with a high-protein breakfast

  A protein-rich morning meal helps stabilise blood sugar, reduce cravings, and set the tone for balanced eating all day long.

• Layer your protein sources

  Mixing different types of protein in one meal—like beef and beans in a burrito bowl—not only keeps costs down, but also boosts fibre intake and ensures a broader range of amino acids (the lego blocks of our body).

• Use protein powders wisely

  While convenient, not all powders are created equal. Avoid ultra-processed blends with long ingredient lists. Instead, go for clean, single-ingredient options and pair them with fibre-rich foods. Try ladding them to overnight oats with fruit, for a more balanced boost.

Fibre and protein- A power couple 

There’s a common misconception that you have to choose between eating for muscle or eating for gut health. But here’s the truth: you don’t have to pick sides. A well-balanced meal can (and should) support both.

You can absolutely fuel your muscles and your microbiome. Think lentil curries with quinoa, tofu stir-fries loaded with veg, or a salmon salad with beans and whole grains. These kinds of meals combine quality protein with fibre-rich plants, giving your body the building blocks it needs and keeping your gut happy and thriving.

Dr. Rupy is a big advocate for this kind of flexible, diverse approach to food—one that doesn’t involve strict rules or cutting out entire food groups. His philosophy is all about balance: nourishing your body in a way that supports strength, energy, and long-term health.

So next time you’re planning a meal, remember: protein and fibre are teammates, not rivals. You can—and should—have both on your plate.

Final thoughts: Know Your Number

Protein plays a far bigger role in your health than most people realise. It’s not just about muscles, it’s about energy, hormones, brain function, immune support, and aging well. Whether you’re in your 30s juggling a busy life, navigating menopause, training hard, or simply wanting to feel better day to day, getting enough protein is a game-changer.

So take a leaf out of Dr Rupys book and learn your number, calculate how much protein you need based on your body and lifestyle. It’s a small step that can make a huge difference.

Check out the article here: https://www.telegraph.co.uk/health-fitness/diet/nutrition/high-protein-diet-rupy-aujla/?ICID=continue_without_subscribing_reg_first