Health Trends: Recognise These 8 Signs That Tell You, You’re Not Eating Enough Protein

From fatigue to hair thinning, fitness expert Dillon Swinney lists key symptoms that indicate your body may be lacking adequate protein — and why fixing it can boost your health.

May 4, 2025: Protein is a cornerstone of overall health — vital for muscle repair, immune defense, hormone balance, and even hair and nail strength. Yet many people unknowingly consume far less than needed.

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Fitness coach Dillon Swinney, known for his health tips on Instagram, shared eight warning signs that suggest your diet may be protein-deficient. If you’re experiencing one or more of these, it may be time to rethink your nutrition.

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🧠 8 Signs You’re Not Eating Enough Protein

1. Persistent Muscle Soreness
   Muscle recovery lags when protein is low, making soreness linger longer post-workout.
2. Decreased Strength & Performance
   Struggling to hit your fitness targets? A protein deficit could be sabotaging your strength and endurance.
3. Frequent Fatigue
   Low energy throughout the day could mean your metabolism isn’t getting enough protein to run efficiently.
4. Slow Injury Recovery
   Tissues need protein to heal. If cuts, bruises, or sprains are slow to mend, protein might be lacking.
5. Increased Body Fat
   Without enough protein to support lean muscle mass, metabolism slows — making fat gain more likely.
6. Weakened Immunity
   Protein fuels your immune cells. Falling ill more frequently may indicate poor protein intake.
7. Hair Thinning & Brittle Nails
   Keratin, a protein, forms the structure of hair and nails. A shortage may lead to weak, breakable strands.
8. Cravings & Overeating
   Inadequate protein throws hunger hormones off balance, often causing intense sugar cravings and overeating.

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Swinney urges listeners to track their daily intake and consider adding more high-protein foods like eggs, Greek yogurt, lean meats, lentils, and nuts to restore balance.

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protein deficiency, health tips, muscle recovery, fitness nutrition, immunity support, fatigue causes, hair health, diet signs