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Fork U with Dr. Terry SimpsonLearn more about what you put in your mouth. Author: Terry Simpson
Fork U(niversity) Not everything you put in your mouth is good for you. Theres a lot of medical information thrown around out there. How are you to know what information you can trust, and whats just plain old quackery? You cant rely on your own google fu. You cant count on quality medical advice from Facebook. You need a doctor in your corner. On each episode of Your Doctors Orders, Dr. Terry Simpson will cut through the clutter and noise that always seems to follow the latest medical news. He has the unique perspective of a surgeon who has spent years doing molecular virology research and as a skeptic with academic credentials. Hell help you develop the critical thinking skills so you can recognize evidence-based medicine, busting myths along the way. The most common medical myths are often disguised as seemingly harmless food as medicine. By offering their own brand of medicine via foods, These hucksters are trying to practice medicine without a license. And though theyll claim nutrition is not taught in medical schools, it turns out thats a myth too. In fact, theres an entire medical subspecialty called Culinary Medicine, and Dr. Simpson is certified as a Culinary Medicine Specialist. Where today's nutritional advice is the realm of hucksters, Dr. Simpson is taking it back to the realm of science. Language: en Genres: Health & Fitness, Medicine, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Protein Panic: How Much Do You Really Need?
Episode 116
Wednesday, 18 February, 2026
Protein Panic: How Much Do You Really Need?Everywhere you look, protein has become a competition.Scroll long enough and you will believe muscle disappears if you eat less than 150 grams a day. Meanwhile, influencers debate leucine thresholds like they’re trading baseball cards. As a result, ordinary meals now feel like math problems.However, biology does not require panic.Protein matters. Yet adequacy differs from excess. And importantly, most people eating real food already meet their needs.So let’s slow down.First, What Protein Actually DoesProtein builds and repairs tissue. In addition, amino acids support immune function and hormone signaling. Furthermore, specific amino acids such as leucine trigger muscle protein synthesis.Nevertheless, once you reach the effective leucine threshold in a meal, adding more protein does not multiply muscle growth. Instead, your body oxidizes the excess.Therefore, more does not always mean better.How Much Is Enough?For most healthy adults, about 0.8 grams per kilogram of body weight covers basic needs. Meanwhile, adults over 60 often benefit from 1.0 to 1.2 grams per kilogram to protect lean mass.Notably, that recommendation does not require heroic intake. In fact, a 75–80 kilogram adult typically lands between 60 and 90 grams per day.Consequently, many people hit those numbers without even trying.Here’s What I Actually DoI do not count protein. I never log grams. Moreover, I do not calculate leucine before breakfast.Instead, I eat normal meals.Most mornings, I have a shake. The recipe lives on terrysimpson.com. That shake provides roughly 25 grams of protein. Sometimes I add PB Fit. Occasionally, I include Greek yogurt. As a result, I increase protein slightly without thinking about it.Later, I eat three to five ounces of chicken breast with Louisiana hot sauce. That adds another 25 grams.Then at dinner, I often choose salmon and chickpeas. Together, they bring me to roughly 70–80 grams for the day.Importantly, I have lost 50 pounds and preserved muscle mass. I track muscle periodically. I see no decline.So what about leucine?High-quality animal protein contains about 8–10% leucine. Therefore, a 25-gram protein meal delivers about 2 grams of leucine. That amount typically triggers muscle protein synthesis.Thus, I hit the effective threshold at each meal without obsessing.Now Let’s Bring In GLP-1GLP-1 medications reduce appetite. Consequently, total intake drops. Because of that, protein intake can fall too.So yes, people using GLP-1 should pay attention. However, they do not need 180 grams per day. Instead, they need adequacy and resistance training.Lift something heavy. Spread protein across meals. Preserve lean mass.Simple.Here’s the Real DeficiencyProtein deficiency remains rare in the United States. By contrast, fiber deficiency remains common.According to the National Institutes of Health, most adults fail to meet recommended fiber intake levels. In fact, average intake falls far below the 25–38 grams per day recommended for adults.(Reference: NIH Office of Dietary Supplements – Fiber Fact Sheet)Meanwhile, high-protein diets often crowd out legumes, whole grains, and vegetables.So while people panic about protein, they quietly neglect fiber.And fiber feeds the microbiome. Fiber improves glycemic control. Fiber lowers LDL cholesterol.Protein builds muscle. Fiber protects
