Lately I’ve been paying a little more attention to something simple: getting enough protein in my diet. If you’ve ever had a doctor or nutritionist talk with you about it, you know the conversation usually goes something like this: as we get older, our bodies actually need more protein, not less. Protein helps maintain muscle, strengthens our immune system, keeps our energy steadier, and helps our bodies repair themselves. In short, it’s one of the things that quietly keeps us functioning well.

          So, I’ve been making small changes. I’m trying to eat a little breakfast in the morning…and egg, a Greek yogurt, even trying protein powder in a fruit smoothie…just thinking a little more intentionally about what fuels my body.

          None of it is dramatic. It’s simply a matter of paying attention to what we take in.

And that got me thinking: this idea of protein might be helpful beyond the kitchen, because in a very real sense, we are all taking in nourishment all day long — not just physically, but emotionally and spiritually too.

          If you spend even a few minutes scrolling online, you know that not everything we consume is nourishing. Our feeds can be full of anger, outrage, sarcasm, and people saying the most cutting things to one another. Sometimes it feels as though the loudest voices are the ones that stir up the most division. And just like with food, if we constantly take in things that are unhealthy, we begin to feel the effects. Our mood shifts, our patience thins, our sense of hope grows a little dimmer.

          But we are in control of our content. When something particularly unpleasant scrolls past on Facebook or in the news, I try not to linger there. Instead, I scroll on — intentionally looking for something better. And it IS out there.  And it’s beautiful when you happen upon a story of kindness, a neighbor helping a neighbor, or a small act of generosity. Recently, I subscribed to a daily email called “Nice News” that exists for exactly this purpose: highlighting the good things that quietly happen every day in our world. It is real news, but it focuses on the “good stuff” in the world of science, health, environment, and more…all from an optimistic perspective.  Reading something like that feels a bit like adding emotional protein to the day. It strengthens something inside us that the constant negativity can weaken.

          And then there is the nourishment of the spirit. Faith, too, requires what we might call spiritual protein. We grow stronger when we surround ourselves with practices and people who deepen our awareness of God — prayer, worship, reflection, quiet moments of gratitude, conversations that remind us who we are and whose we are. None of these things need to be grand.

          All of us can spare a few quiet minutes in the morning, or time for a short walk outside where we notice the beauty of creation.  We can hold onto a line from a hymn that stays with us through the day that reminds us of God’s presence.  We can make time to hang out with a friend who speaks with kindness and wisdom.

          Each of these moments feeds something within us. They build patience, strengthen compassion, and remind us that love, not fear, is the truest force in the world.

Just like physical protein strengthens our muscles, spiritual nourishment strengthens our capacity to live faithfully AND increases our joy.

          So why don’t you join me in the quest for more protein?  Whether you need it in your body, your heart, or your soul, let’s find ways to build ourselves up together.