Doctors Are Saying Protein Shots Are ‘Game Changing’ for Weight Loss After 50
These tiny drinks deliver big results fast—even Mel Robbins swears by them
Struggling to get all the protein you need to crush your weight-loss and health goals? Trendy new protein shots to the rescue! The tiny, prepackaged drinks (typically a few ounces and 100 calories) deliver 20 to 30 grams of protein in just a few gulps. They’re in the news thanks in large part to motivational powerhouse Mel Robbins, 57, who recently launched her Pure Genius line of shots.
Robbins said in an Instagram post that they’re perfect for “busy schedules, travel, long shifts, low appetite days and everything in between.” And, yes, you can absolutely use protein shots for weight loss, confirms Amy Shah, MD, a Cornell-trained nutrition expert and medical advisor for Pure Genius. Keep reading to learn how these good-for-you shots can have a big impact on your waistline.
How protein shots boost weight loss
A quick recap on the importance of protein: It gives your body building blocks to maintain and repair everything from microscopic cell walls to your bones, heart and brain. And if you’re trying to hit a healthy weight, dietary protein is extra crucial, since it reduces appetite and helps your body build strong, metabolism-boosting muscle.
Woman's World Answers
Over age 50? Protein is extra important, since aging bodies struggle to extract protein from food. To offset the problem and get all of protein’s benefits, you need to consume more of the stuff. Here’s some proof: In a Journal of Nutrition in Gerontology and Geriatrics study, older adults getting half a gram of protein daily per pound of body weight (that’s 90 grams for a 180-pound woman) got much healthier and doubled their weight loss compared to a low-protein group.
And since eating 90 grams of protein can be a lot for many women, protein shots can fill gaps and be “game changing,” says Dr. Shah.
Here’s how convenient they can be
Downing a shot gets you a full serving of protein in seconds. To get the same amount from other food, you’d have to prep and eat four eggs or chug 16 oz. of a nutritional shake. “While protein from whole food is best, shots are great if you want to keep protein up when you’re busy or not that hungry,” says Dr. Shah, a bestselling author whose next book, Hormone Havoc, is out on February 24. “You can also use them to boost any low-protein meal.”
Why protein and protein shots kill cravings
Whether from shots or whole food, protein breaks down more slowly than other nutrients, so it lingers in the GI tract, “keeping you physically full longer,” explains Dr. Shah. Protein also slows digestion of any carbs eaten at the same time, helping prevent blood sugar spikes that can trigger cravings.
The doc adds that if you tend to skimp on protein in the morning, it’s an ideal time to add a shot, since findings published in the American Journal of Clinical Nutrition show that extra morning protein helps lower appetite all day.
Protein shots can rev metabolism too
We already mentioned you need protein to build and maintain muscle that makes you firm and strong. Muscle also burns calories around the clock, so the more you have, the higher your metabolism!
And get this: Your metabolic rate can temporarily jump up to 30 percent as your body works to break down protein—that’s three times more than with carbs and 10 times more than with fat!
Whey protein might get you even slimmer
If you choose a brand like Pure Genius that’s made with whey protein, it may give you even more of an advantage. The research is impressive: A recent analysis of dozens of studies in Clinical Nutrition ESPEN found that using a whey-based protein supplement “led to improvements in body weight and body composition, including reductions in body fat and improvements in lean mass, especially when combined with resistance training and an overall reduction in calorie intake,” says Violeta Morris, MS, RDN, founder of The Concierge Dietitian in Columbus, Ohio. Whey is very rich in the amino acid leucine, a nutrient that seems to help our bodies replace fat with lean muscle.
Protein shots make workouts count more
A study in the journal Nutrients found that postmenopausal women in a 12-week resistance training program who were given just 15 grams of a protein supplement daily (Pure Genius has 23 grams, for reference), ended up significantly leaner and stronger than women given a placebo.
The bottom line on protein shots for weight loss
Protein shots have a lot going for them, and there are options for every budget. Pure Genius shots run about $4 each, while Oikos shots offer a more budget-friendly option at about 88¢ each (you’ll need two to get 20 grams of protein).
As with any dietary change, Dr. Shah recommends checking with your doctor to see if protein shots are right for you. But for many women, she says, they’re “tiny servings with a lot of impact!”
This story originally appeared in the March 2, 2026, issue of Woman’s World
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