Podcast Summary: "Am I Doing It Wrong?"

Episode: The Truth About The Current Protein Craze — Here's What You Need To Know

Hosted by: Raj Panjabi Johnson & Noah Michelson
Guest: Elizabeth Dunn (Food writer, creator of "Consumed" Substack)
Date: January 8, 2026

Episode Overview

This episode delves into the cultural obsession with protein in modern diets. Hosts Raj and Noah, joined by food writer Elizabeth Dunn, break down the science of protein, recommended intakes, plant vs. animal sources, the pitfalls of the "protein craze," supplement myths, and the psychological significance of food routines. The three unpack trends, health implications, and common anxieties—offering listeners clarity on how to approach their own protein needs without succumbing to misinformation or unnecessary worry.

Key Discussion Points & Insights

What Is Protein and Why Do We Need It?

• Elizabeth Dunn explains that protein is a macronutrient (alongside fats and carbs) that provides energy and crucial amino acids for the body's myriad functions:

  • Builds and repairs muscle, skin, hair, and nails
  • Aids hormone production and enzyme function
    [03:19] "Protein provides both energy and ... many of the building blocks of your body." — Elizabeth Dunn

• There are 20 amino acids; our bodies make 11, but 9 (the "essential amino acids") must come from food.
  [04:14] "A complete protein ... has all nine of those essential amino acids." — Elizabeth Dunn

Complete vs. Incomplete Proteins

• Complete proteins: Mostly animal sources (meat, dairy, eggs); contain all essential amino acids.
• Incomplete proteins: Many plant sources; may lack one or more essential amino acids, but variety in diet can overcome this.
• Soy is highlighted as a plant protein that's nearly as bioavailable and "complete" as animal sources.
  [10:54] “Soy is sort of the top dog when it comes to plant proteins.” — Elizabeth Dunn

How Much Protein Do We (Really) Need?

• The U.S. federal guideline is 0.8 grams per kilogram of body weight per day for most adults.
• It's not as much as many think; a cup of Greek yogurt can fulfill much of a daily requirement.
• Some groups need more: children, teens/young adults, adults over 65, and serious athletes.
• For more active folks: 1.0–1.5g/kg may be warranted.
  [05:40] "The short answer is yes," says Dunn, on trusting the guideline.
  [07:40] "You have to be really honest with yourself—are you an endurance athlete ... or walking your dog?" — Elizabeth Dunn

The Psychological Side of Protein

• Many people use "emotional support protein"—seeking out protein-rich foods for feelings of wellness and strength, even if not strictly necessary.
• Hosts agree there is psychological satisfaction in routines like post-workout protein, even if the physiological need isn’t pressing.
  [08:27] "I really feel like I have emotional support protein. I feel really good when I eat yogurt." — Raj Panjabi Johnson

Where Do We Get Protein? (It’s Everywhere!)

• Animal sources: meat, dairy, eggs (all complete).
• Plant sources: beans, lentils, nuts, seeds, whole grains (also significant contributors).
• Protein is present (though sometimes in small amounts) in nearly all foods—grains, vegetables, even strawberries.
  • [09:43] "Whole grains are a sleeper, huge source of protein. And not just quinoa ... oats, seeds, pumpkin ... it adds up a lot faster than you think." — Elizabeth Dunn

Plant vs. Animal Protein: Is One Better?

• Meat protein is often more bioavailable, but a varied plant-based diet provides all necessary amino acids.
• It is a myth that vegetarians/vegans can’t get enough protein if they’re intentional about variety.
  [12:00] Noah recounts a friend's stroke recovery on a vegetarian diet, supported by professional advice.

Downsides of Too Much Meat & the Processed Meat Problem

• Diets high in meat—especially red or processed meats—are linked to increased cancer risk, diabetes, and all-cause mortality.

• Processed meats (sausage, deli meats, “meat sticks”) are Group 1 carcinogens (proven to cause cancer).
  [15:02] “Processed meats are Group 1 carcinogens ... we know that they cause cancer in humans.” — Elizabeth Dunn

• Meals heavy in protein (especially meat) might displace other nutrients, like fiber and phytonutrients.

  • [16:41] "What are you not getting in your diet that would be a lot healthier?" — Elizabeth Dunn

On Protein Supplements: Powders & Added Protein in Foods

• Whole foods are preferable for most people. Protein powders are sensible mainly for high-performance athletes.

• If you’re not highly active, extra protein “is like delivering bricks to a closed building site”—your body won’t use them.
  [17:57] "If you’re not doing all the exercise to use that protein, it’s kind of for naught." — Elizabeth Dunn

• Added protein foods (e.g., “protein cold foam,” protein popcorn) are driven by marketing, not science or necessity.

• Supplement industry is largely unregulated. Be wary of quality and “additives.”

  • [25:31] “Protein is something that it is pretty easy to just kind of inject into a bunch of products ... easy to market around.” — Elizabeth Dunn

Does Timing Matter? (Protein After a Workout)

• Optimal timing (the "anabolic window") mostly matters for elite athletes. For most, just meeting daily needs is sufficient.
  [21:07] "As long as you’re getting the right amount in a 24-hour period ... not something that should be taking up headspace." — Elizabeth Dunn

Protein Trends: Where Did the Craze Start & Why Is It Peaking Now?

• High-protein diets grew with Atkins/South Beach in the '90s (for weight loss and muscle).
• Social media and wellness influencers have amplified and distorted protein’s perceived "magic."
• The pandemic and GLP-1 (Ozempic) drugs heightened interest: people want simple health solutions.
  • [27:45] “There’s a lot of factors ... turn[ing] this trend ... into overdrive.” — Elizabeth Dunn

Is Fiber the Next Big Thing?

• Fiber deficiency is the real epidemic: 95% of Americans lack enough. Far more dire than protein deficiency.
• Real health gains may come from focusing on varied fiber intake, supporting gut health and the microbiome.
  • [28:18] "Fiber is actually a more legit thing to be obsessed with than protein ..." — Elizabeth Dunn

Can You Get Too Much Protein?

• For most, excess protein is not directly harmful unless they have pre-existing kidney problems or eat extreme amounts.
• Real risk: squeezing out other nutrients by chasing high protein.
  • [30:47] “The biggest potential risk is ... you’re not getting enough of the other things you need ... not enough plants in your diet.” — Elizabeth Dunn

Protein in Global/Cultural Context

• Traditional diets globally (including in South Asia, Japan, much of Europe) are not high in animal protein.
• The real balance issue is often too many refined carbs, not protein scarcity.
  • [34:10] “Not that many traditional diets are super protein heavy.” — Elizabeth Dunn

Misguided Protein Trends & Dangers

• Viral trends like eating “bricks of Parmesan” or following carnivore diets can be harmful (cardiac risk, nutrient imbalance).
• The “carnivore diet” is particularly worrisome—unproven for health, bad for heart, and bad for the planet.
  • [36:40] “That’s the big one ... the carnivore thing.” — Elizabeth Dunn

Protein Powder Safety Headlines (e.g., Lead Contamination)

• Some panic around lead in protein powders is overblown; levels are often far below actual danger for non-pregnant adults.
• Overall, minimizing reliance on supplements reduces risk from contaminants due to less concentration of environmental toxins.

Community, Wellness, and the Big Picture

• Hyperfixation on individual nutrients can become isolating or selfish—real health is also about shared meals, cultural traditions, and community well-being.
• Nutrition habits are a "marathon, not a sprint."
  • [41:00] "At some point it really becomes really antisocial and a little bit selfish ... There's a limit to how much we should really be thinking about our nutritional choices versus our communities." — Elizabeth Dunn

Notable Quotes & Memorable Moments

• “Eating protein if you’re not doing a lot of exercise is like delivering bricks to a closed building site.” — Elizabeth Dunn [17:57]

• “Whole grains are a sleeper, huge source of protein ... oats, seeds, pumpkin...it adds up a lot faster than you think.” — Elizabeth Dunn [09:43]

• “There isn’t really, like, an epidemic of protein deficiency happening.” — Elizabeth Dunn [10:19]

• “Processed meats are Group 1 carcinogens ... we know that they cause cancer in humans.” — Elizabeth Dunn [15:02]

• “So much of the wellness sphere is about making us feel bad ... not thinking about community.” — Noah Michelson [41:19]

Important Timestamps

| Segment | Timestamp | Key Points / Takeaways | |-------------------------------|-----------|--------------------------------------------------------------------| | Core functions of protein | 03:19 | Building blocks for tissues, hormones, enzymes | | Complete vs. incomplete prot. | 04:14 | Essential amino acids, animal vs. plant proteins | | Recommended intake | 05:10 | 0.8g/kg, guidelines, who might need more | | Protein in unexpected foods | 09:43 | Grains, seeds, veggies add up—the “hidden” protein | | Animal vs. plant pros/cons | 10:41 | Absorption, completeness, how vegetarians manage | | Processed meat risks | 15:02 | Cancer risk, sodium, public health relevance | | Supplement/added protein myth | 17:57 | Overuse, “emotional support protein,” supplement industry warning | | Timing of protein intake | 21:07 | No need to rush, “anabolic window” isn’t crucial for most people | | Origin of protein hype | 25:53 | Diet industry, influencers, pandemic, GLP-1 drugs | | Fiber vs. protein obsession | 28:18 | Americans much more deficient in fiber, gut health, diversity focus | | Safety and balance | 30:47 | Protein excess usually harmless, real risk—displacing other foods | | Global/cultural perspective | 34:10 | Most traditional diets not protein-centric, cultural balance | | Most dangerous trends | 36:40 | Carnivore diets’ risks, viral “protein hacks” on TikTok | | Protein powders & contamination | 37:53 | Lead in powders, context, whole foods provide safety | | Food, community, and wellness | 41:00 | Holistic health, sharing meals, not obsessing over diet minutiae |

Top Five Takeaways (from "Better in Five" Segment) [43:47]

1. Protein Needs are Based on Weight: For most people, this is about half a gram per pound, but everyone’s requirement is different.
2. Protein Is Found in Lots of Foods: Meat isn’t the only source; vegetables and grains can offer plenty for those with mindful diets.
3. Whole Foods > Supplements for Most People: Prioritize real food; supplements/powders fit only for special health or athletic needs.
4. Big Picture Perspective: Don’t obsess just over protein; fiber may be more important and is widely lacking.
5. Balance and Community Matter Most: Don’t let dietary focus come at the expense of social, cultural, or overall well-being.

Final Thoughts

The protein craze is fueled by hype, marketing, and half-truths more than actual need for most Americans. Getting enough protein is surprisingly easy with a varied diet, and worrying about maximizing intake—especially through supplements or highly processed foods—usually does more harm than good. Social, psychological, and communal aspects of eating are as important as the nutrients themselves.

Elizabeth Dunn’s Core Advice:
"It’s a marathon, not a sprint with all of your nutrition habits ... focus on trying to make pretty good choices most of the time." [41:30]

For Listeners Who Haven’t Tuned In

• This episode dispels protein myths, offers science-backed advice, emphasizes balance, and recognizes the psychological comfort people get from “doing something”—even if it’s not all necessary. If you’re worried about protein, odds are, you’re doing just fine.

[End of Summary]