Post Reports: "How to get enough protein — without going overboard"

Host: Colby Itkowitz (A)
Guest: Anahad O'Connor (B), Health Columnist, The Washington Post
Date: November 4, 2025

Episode Overview

This episode takes a deep dive into the “protein craze” sweeping grocery store aisles, TikTok trends, and everyday eating habits. Host Colby Itkowitz teams up with health columnist Anahad O’Connor to unpack why there’s protein in everything from drinks to snack bars, how much protein we really need, and the common mistakes and myths around protein consumption. They also discuss the allure — and dangers — of protein-boosted foods, and where most of us go wrong.

Key Discussion Points & Insights

1. The Rise of Protein Obsession (00:02–03:49)

• Colby Itkowitz describes her own susceptibility to protein marketing, noting how “protein is being added to all kinds of unexpected things” (00:02).

• Anahad O’Connor traces the roots of protein mania back to the 1950s–70s bodybuilding culture, citing Arnold Schwarzenegger and other iconic athletes as early influencers (01:56–02:27).

• Modern influencers (e.g., Andrew Huberman), as well as the food industry’s embrace of high-protein products, have only intensified the trend.

  “Nowadays, if you listen to most of the big health and wellness influencers, they are promoting high protein intake.” — Anahad O’Connor (02:44)

2. What Is Protein and Why Is It Essential? (03:49–05:08)

• Protein is made of amino acids and forms the building blocks of the body — not just muscles, but skin, hair, organs, and even bone (04:06–04:25).

• Unlike carbs and fat, protein isn’t stored in the body, so regular intake is essential.

  “Think of protein as like a wall and we’re constantly pulling bricks out of that wall.” — Anahad O’Connor (04:38)

3. How Much Protein Do You Really Need? (05:08–09:06)

• The Recommended Dietary Allowance (RDA) is about 0.36 grams per pound of body weight — roughly 54g for a 150-pound adult, which is “not that hard to accomplish” with a standard diet (05:56).

• There’s confusion: the RDA is a minimum to prevent deficiency, not necessarily the optimal amount (05:56–06:57).

• Some people may need more, e.g., athletes, post-surgery patients, pregnant women, and especially older adults due to decreased protein metabolization and the threat of anabolic resistance (07:12–08:25).

• Most experts suggest aiming for about 0.5 grams per pound of body weight, or roughly 25–30 grams of protein per meal for most adults (09:13).

  “If you don’t want to do all that calculation... a good rule of thumb is to think about aiming for about 25 to 30 grams of protein at each meal.” — Anahad O’Connor (09:21)

• Examples provided for both omnivores and plant-based eaters.

4. Myths and Mistakes Around Protein (13:17–16:27)

• Common mistake: Most people eat very little protein at breakfast, more at lunch, and a lot at dinner (13:30–14:08).

• Low protein at breakfast is correlated with higher snacking and poor appetite control throughout the day.

• Another mistake: Sourcing protein mostly from red and processed meat, which can be high in sodium, fat, and linked to health risks (15:24).

• Most people lack healthier sources like seafood and plant-based proteins, even though health authorities recommend at least two servings of seafood weekly — a guideline 90% of Americans don’t meet.

  “We’re not eating... much of the really, really excellent sources and really healthy sources of protein, such as seafood and beans and legumes.” — Anahad O’Connor (15:25)

• Fiber from plant proteins also helps produce GLP-1, naturally promoting fullness and offering other benefits (16:10–16:27).

5. The Protein-Boosted Food Craze (16:27–20:01)

• Colby wonders about the utility of protein-fortified foods, like bars and pasta for her picky child (16:27).

• Anahad emphasizes whole foods first but acknowledges that, as a parent, fortified products can be pragmatic, especially with selective kids (17:16–17:47).

  “If that’s what it takes to get your kid to eat enough protein, then, you know, we do the best that we can as parents.” — Anahad O’Connor (17:54)

• Caution: Some “protein” products are loaded with added sugars, saturated fats, or artificial chemicals.

• The trend’s similarity to the “SnackWell’s low-fat cookie” craze of the 1990s is discussed — marketing creates a “health halo” and can lead to overeating (19:13–20:35).

  “If something is a junk food... and it’s, you know, marketed as high in protein, you have to be especially careful about those products because there is... something called the SnackWells effect.” — Anahad O’Connor (20:01)

6. Looking Ahead: Is "Fiber Maxing" Next? (21:12–22:43)

• Nutrition trends come in waves; “fiber maxing” is emerging online as a buzzy new fad (21:41–21:50).
• Most adults don’t get enough fiber, but too-rapid an increase can cause digestive discomfort. O’Connor recommends ramping up fiber through fruits, vegetables, and whole grains — not with gimmicky products.

Memorable Quotes

• “Nutrition... they’re fads, right? They come in waves. Protein seems to be the thing that everyone’s talking about right now.” — Colby Itkowitz (21:21)
• “I have seen on social media this hashtag fiber maxing, the latest TikTok trend.” — Anahad O’Connor (21:36)
• “If you just go from eating, you know, 8 grams of fiber a day to 30 or 40 grams... that’s going to have some side effects.” — Anahad O’Connor (22:00)
• “When fiber lattes become a thing, then we know it’s time to get together again.” — Anahad O’Connor (22:37)

Key Timestamps

• 00:02 — Colby admits to being “a sucker” for the protein trend
• 01:56 — O’Connor details the historical roots of protein fascination
• 04:06 — Explanation of what protein is and why we need it
• 05:15 — The RDA and confusion about optimal intake
• 07:12 — Scenarios requiring increased protein: athletes, surgery, pregnancy, aging
• 09:13 — Simple guidelines for daily protein intake
• 13:30 — Biggest mistakes: protein distribution and sources
• 16:27 — Discussion on protein-boosted foods and kids’ nutrition
• 19:13 — The "SnackWell’s effect" and the false health halo
• 21:36 — Next trend: “fiber maxing”

Tone and Takeaways

Friendly, relatable, and grounded in real life — particularly parenting. The episode urges listeners to:

• Avoid overdoing protein, but ensure adequate intake — especially as activity levels or age change.
• Focus on whole foods and a diversity of protein sources.
• Watch out for marketing gimmicks that latch on to nutrition trends (like “protein donuts”).
• Be pragmatic (not dogmatic) — protein-fortified products have their place, especially with picky eaters, but shouldn’t crowd out basic, nutritious foods.

Conclusion

Protein is essential, but you likely don’t need as much as Instagram says. Use common sense: aim for steady, moderate intake (25–30 grams per meal), spread through the day, focusing on high-quality animal and plant sources. Beware “health halo” foods and the siren song of trendy labels. The next nutrition fad, fiber, is just around the corner — but don’t max out overnight!