The Protein Hype: Let’s Pump the Brakes

You’ve probably heard it, right? Influencers, wellness coaches, even your neighbor’s second cousin: “You need 1.5 grams of protein per pound of body weight!” For a 150-pound person, that’s 225 grams per day—enough to make even a bodybuilder’s eyebrows shoot up. But does the average person really need that much protein?

A Dose of Reality

Dialing down to science-backed truth: most adults only need about 0.36 grams per pound (0.8 g/kg) to meet basic health needs. That’s around 50–60 grams a day for that same 150-pound person—a piece of grilled chicken, a cup of beans, and a simple plant-based smoothie can get you there effortlessly.

In fact, nearly 90% of Americans already meet or exceed that amount—so the real issue isn’t skipping protein, it’s eating too much of the processed kind.

The Problem with Protein Marketing

The protein-industrial complex is booming—protein chips, protein soda, protein ice cream… you name it. But these foods are often no healthier than their traditional counterparts and can come loaded with additives, sugar, and artificial ingredients. Just because something is labeled "protein" doesn't mean it's clean or needed.

Plant-Based Protein? Easy Peasy

As a mostly plant-based marathon runner, I get more than enough protein—without obsessing. Beans, lentils, whole grains, nuts, tofu, seitan, seeds… they not only supply protein, but they also pack in fiber, micronutrients, and antioxidants. I’d rather focus on these powerhouse foods than chase an inflated protein goal. Even Eric's homemade whole-grain sourdough bread has a decent amount of protein in it.

Why Fiber Matters More

Here’s where things get interesting: while protein deficits are rare, fiber shortfalls are not. Over 90% of Americans don’t consume enough fiber—a nutrient crucial for digestion, heart health, fullness, and long-term well-being. (Bonus: many fiber-rich foods also deliver protein.)

Your Action Plan

You don’t need to weigh your food like a lab rat or down protein shakes. Instead:

• Protein doesn't have to come from animal products (though it can, but be mindful of where they are coming from). Eat a variety of whole plant foods—beans, grains, veggies, fruits, nuts, seeds—for natural protein and fiber.

• Ignore protein hype—stick to real food, not gimmicky packaged options.

• Skip ultra-processed protein products—they’re often not worth the cost or extra ingredients.

  
  

Why We Care

We want Farm Table Health to be a breath of fresh air in the world of conflicting wellness advice. We're not here to push another fad—we’re here to share real-world tips backed by science and lived experience. As someone who runs marathons and eats well most of the time, I’m proof you don’t need protein obsession—you just need a balanced plate, regular movement, and a little self-compassion (and yes, the occasional taco night).

Bottom line: Protein isn’t the enemy—but hype sure is. Focus on whole foods, eat mindfully, move your body in ways you enjoy, and let fiber (not protein powders) take center stage. That’s Farm Table Health at our best.