More protein doesn’t cancel out a low diet quality. Unfortunately, the “protein maxxing” trend has convinced a lot of people that it’s fine to eat ultra-processed foods as long as they’re “high protein.” But protein bars, shakes, and snacks with a long ingredient list are still processed food. If... you’re going to prioritize protein, get it from whole foods first—meat, fish, eggs, dairy, and legumes—and don’t let a label of high protein become a health halo that crowds out fiber-rich plant foods and nutrient-dense animal foods.show more

@foundmyfitness do you agree that any definition of protein ‘quality’ really should encompass muscle-related outcomes as well as cardio-metabolic outcomes?

I would consider muscle-related outcomes the main consideration for defining protein quality (how robustly it raises MPS and promotes recovery/rebuilding). The cardiometabolic outcomes are more relevant when it comes to what the protein is coming with (e.g., processed ingredients, saturated fat, fiber, etc.)

Why can’t the definition include both? Given that we have several RCTs now showing equivalent daily MPS, Strength and hypertrophy with plant protein? Maybe we should discuss in an ep?

@foundmyfitness If the definition included MPS then animal-sourced foods would come out superior on a per food (or per portion basis). Your point about daily MPS conflates the protein quality of an individual food with the protein quality of a whole diet...

@foundmyfitness Take a look at those two. I’d say whole diet and daily MPS is what matters. When total proteins at 1.2g per kg or higher daily MPS looks similar between animal and plant protein.

@foundmyfitness Yep, this is my point. You queried the definition of protein quality, but this is typically defined on a per-food basis. Individual foods show animal > plant for MPS. See:

@foundmyfitness Yet people eat mixed meals and what matters is not a post prandial MPS signal but really daily MPS or better yet hard outcomes. Isolating single proteins and looking at short term often 3/4 hours post meal MPS is extremely reductionist

Sorry david bar

Truth Nothing can come close to real food when it comes to maximum performance Trying to extract a macro, vitamin, mineral or other nutrient without the supporting structure which works synergistically as found in real food is marketing BS Don't go against God

BANGER! Stop eating food and saying “BUT IT HAS PROTEIN”

Tons of so called high protein is just candy with a suit on.

Protein maxxing is just calorie counting with extra steps. People found a new number to chase instead of just eating food. Curious what you think makes the label feel safer than the ingredient?

The 'Health Halo' of high-protein labels is shielding a metabolic disaster. As a cardiologist, I see many 'macro-perfect' diets that are internally creating a vascular storm due to ultra-processing. Emulsifiers and additives don't care about your protein intake; they target your gut and your arteries. Quality > Quantity, always.

the protein bar in the gym bag is doing a lot of psychological work for very little nutritional return. check the ingredient list on whatever you're calling a meal today.

Going from an ultra-processed, low protein diet to an ultra-processed, high protein diet isn't progress. But, unfortunately, it will sell. ☹️

Reminds me of if it fits your macros back in the day That messed me up pretty bad 90/10 or 85/15 whole food to whatever seems to work really well for me!

100%. Protein is essential for stabilizing hunger and supporting metabolic repair, but ultra-processed versions can disrupt insulin dynamics and blood sugar balance, especially in midlife.

Preach! I don’t even use protein powder anymore plus getting it from the right foods creates a stronger base anyways.

Good advice thanks Dr, I just eat food that looks like it came from nature. As opposed to food that looks like it came from a factory or laboratory.

I had this discussion when I first started strength training. Somebody was telling me about consuming a lot of protein and how it didn’t even matter where I got it from, because they would see people in the gym eating big Macs while they lifted. At the time it sounded amazing. Since then, I’ve definitely learned that clean protein is important.

Correct. Specially when it comes to fiber. And micronutrients. People miss out.

Powerful insight — prioritizing whole-food protein sources over ultra-processed "high-protein" products is crucial for long-term metabolic and brain health. Ultra-processed bars, shakes, and snacks often deliver isolated proteins alongside additives, emulsifiers, sugar alcohols, and modified fats that can disrupt gut microbiota, spike inflammation, and impair nutrient absorption — all of which accelerate hallmarks of aging like chronic low-grade inflammation and reduced neuroprotection. Fact: Diets high in ultra-processed foods are linked to faster cognitive decline, poorer executive function, and increased risk of neurodegeneration (e.g., studies show associations with higher amyloid buildup and vascular damage in the brain). In contrast, whole-food proteins (meat, fish, eggs, dairy, legumes) provide co-factors like B vitamins, omega-3s, zinc, and bioactive peptides that support neurotransmitter synthesis, mitochondrial function, and BDNF production for better memory, mood, and resilience. Daily Biohack: Build meals around 20–30g whole-food protein first (e.g., grilled salmon + eggs + lentils), then add plants for fiber/polyphenols. Use processed options sparingly as true backups — not daily staples. The journey of a thousand miles begins with a single step. One small daily habit can add years to your mind — and more life to your years. Dr Peter, DO | 30 Years Practice · 18+ Years Integrative & Regenerative Medicine A4M Fellowship-Trained Real Patients. Real Results. No Hype. No Fads. Not medical advice — consult your physician before making changes. (Daily brain health & longevity insights @Peter2706331)

Real food ain't scared of your macros.

How about whey protein? I use WPC without anything added like flavour or artificial sweetener.

This is such an important point! So many people walk around thinking they are healthy because they eat "high protein" products... But that stuff is some of the MOST processed food out there. Never eat it. Eat real food instead

Very true. Fish is a great protein source. Whole Foods win every time.

Are there better ones? David’s?

I find it very difficult to consume THAT much daily protein in whole foods.

It's super simple. Whole foods. It does take time and effort with some planning and learning some basic cooking skills. Make this part of life like it once was.

That's right. Quality and source matters.

I did that for a while. Processed salami slices, cheese from Costo. Gained belly fat and weight. Stopped eating anything with a (warning) label. Lost the belly fat and got stronger in weight room. Never ate “bars” Way too much sugar.

protein maxxing on candy bars is just macrofied junk food cosplay

been talking about the protein propaganda

Got any RCTs? Love to see some evidence on the claim. I know about the evidence on UPF, but not sure it applies to a higher protein diet.

The hard part is getting the protein I have seen that I need as a guy over 50 from guests on the show. There is just little way to consume a lot of filling fiber as well. I have to go to protein shakes to get anywhere near the protein recommended to maintain muscle.

So many sleeping on legumes and rice completing a protein. Processed proteins have no fiber. They should be a last resort when traveling.

Real food hits different always

Obviously

This chick hangs out with people who support pedos and child trafficking

Know what's high protein? Beef. One ingredient.

What most people need more is to ‘fiber max’ rather than to ‘protein max’, since most ppl get enough protein in the West already (maybe with the exception of the elderly, etc.).