So, what’s it all about? Why the seemingly sudden movement to cram more and more protein down our throats? Is it based on research? Well, sort of… The current standards for protein quality and quantity are largely based on biochemistry and the growth rates of weanling rats. Yep, weanling rats!

The issue is how much is enough and how much is too much? Protein is essential for life – it’s a building block of every human cell and is involved in the vital biochemical functions of the human body. It’s particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” (along with carbohydrates and fat).

Dr. David Katz provides a critical analysis of the newly published U.S. Dietary Guidelines, characterizing them as a triumph of ideology over epidemiology. He argues that the guidelines represent a significant departure from the evidence-based recommendations of the Dietary Guidelines Advisory Committee (DGAC), specifically regarding protein sources and saturated fat.

• The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.

• A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). Active people— especially those who are trying to increase muscle mass— may need more.

• Based on percent of calories— for an active adult, about 10% of calories should come from protein

• Pay more attention to the type of protein in your diet rather than the amount; for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.

If the protein hype isn’t based on research, then what’s driving it? Not surprisingly, like many trends in modern society, social media, influencers, marketing and of course profit. Labels hyping “X” number of grams of protein per serving simply sells. When it comes to protein labeling, more is better! At least that’s what the industrialized food producers hope you believe. Protein lattes, protein energy drinks, protein smoothies, protein cereals, protein energy bars, and on and on. Restaurants, food carts, coffee shops. “Would you like to add a protein to your order?” I’m surprised I haven’t seen toothpaste with added protein…it would probably sell.

The newly revised federal dietary guidelines, recommend significantly increasing daily protein intake to .54 grams per pound of body weight. That’s 95 grams of protein per day for a 175-pound adult, almost double the previous recommendation—with a significant focus on animal protein including red meat and dairy. These new recommendations fly in the face of years of evidence-based research linking heart disease and certain cancers to high red and processed meat and saturated fat consumption.

Most of you reading this post won’t be surprised that the current leadership in Health and Human Services isn’t following the science regarding their protein recommendations.

“The obsession with protein is actually driven by the perception that more protein equals better health,” says Daphne Althema-Johnson, MPH, MBA, RDN, LD, a senior program officer at the Johns Hopkins Center for a Livable Future (CLF) and a registered dietitian.

But protein isn’t just protein. It comes in different forms, with different nutrient profiles and long-term health implications.

The real issue, experts say, isn’t that Americans need dramatically more protein. It’s that the conversation has crowded out a more important message: Diversify your protein sources and eat more fiber-rich foods—which many Americans don’t get enough of.

• Meanwhile, Americans are falling short in other areas—especially fiber-rich foods like beans, peas, lentils, fruits and vegetables, whole grains, and nuts and seeds. Ninety to ninety-five percent of Americans fall short of recommended dietary fiber intake, consuming about 15 grams daily of the recommended 25–38 grams.

  These foods are important not only for fiber, which supports digestion, blood sugar control, and heart health, but also for their broader nutrient density. “They provide vitamins, minerals, and anti-inflammatory compounds that help reduce chronic disease risk,” lower cholesterol, and improve blood pressure, says Altema-Johnson.

  These foods are important not only for fiber, which supports digestion, blood sugar control, and heart health, but also for their broader nutrient density. “They provide vitamins, minerals, and anti-inflammatory compounds that help reduce chronic disease risk,” lower cholesterol, and improve blood pressure, says Altema-Johnson.

• Seafood is “the only natural source of long-chain omega-3 fatty acids” which are crucial for brain and heart health and difficult for the body to synthesize efficiently from plant sources, says Andrew Thorne-Lyman, M.D., an associate professor in International Health and a nutritional epidemiologist at the CLF.

• Red and processed meats often contain higher levels of saturated fat, which can raise cholesterol and increase heart disease risk. Processed meats have also been linked to colorectal cancer.

• Plant protein sources—beans, lentils, peas, nuts, seeds, and whole grains—offer something animal proteins do not: fiber. They also contain antioxidants, magnesium, potassium, folate, and other nutrients that help protect against disease and improve overall health. “When you choose plant protein, you’re getting fiber … and all the benefits for cardiometabolic health,” Altema-Johnson says. Most plant foods also contain little to no saturated fat and no cholesterol.

• Despite the current protein hype, most Americans already eat plenty of it. Current intake averages about 1 gram per kilogram of body weight, or approximately 79 grams of protein per day for a 175 pound adult, which is already in the ballpark of the new recommended range, says Thorne-Lyman.

  But currently, about two-thirds of that protein comes from meat.

• Why are Americans under-consuming plant-based foods?

  The reasons are complex and systemic. “We live in a convenience-based society,” Thorne-Lyman says.

  Eating healthier, plant-based foods “is not an individual willpower issue,” Altema-Johnson emphasizes. “The food system itself shapes our choices.”

  • Convenience and skills gaps: Many households have lost “that generational cooking tradition” of preparing dried beans and legumes, she says.

  • Food environment: Ultra-processed foods are “widely available” and “aggressively marketed.” They’re calorie-dense, but not nutrient-dense.

  • Access and cost: While beans are inexpensive and widely available, fresh produce and whole grains are not equally accessible in all communities. “You have food deserts, you have time constraints, you have limited cooking skills,” she says.

  • Cultural messaging: “There has been a strong cultural emphasis on animal products, particularly meat,” Altema-Johnson says. In many contexts, meat is seen as the centerpiece of a meal, and even “a sign of wealth.”

  • How can Americans get more plant-based protein and fiber?

    To get enough protein and fiber, it helps to focus first on “diversifying protein sources more toward things like beans, peas, lentils, soy—rather than trying to eat more red meat.”

    But shifting toward plant-based proteins doesn’t mean eliminating meat entirely. It can mean diversifying.

    With the high cost of beef, a lot of people are thinking about how to meet their protein needs—and that’s good for Americans’ health, and their wallets, says Thorne-Lyman. “Vegetables, beans, peas, lentils, and soy are not only cheaper, but also better for your health.”

  • Simple alternatives to meat:

    • Swapping beans, lentils, or chickpeas for some meat meals.

    • Using tofu or tempeh in stir-fries, tacos, or curries.

    • Adding nuts and seeds to salads or oatmeal for breakfast.

    • Choosing whole grains instead of refined grains.

    • Trying meatless meal days.

Final caution: People that eat very high protein diets have a higher risk of kidney stones. Also, a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer.

My recommendation: Fill most of your plate with vegetables, fruits and whole grains, treating meat like a small side dish rather than the main focus. However, when serving fish (especially salmon), generous portions are encouraged!

Dr. Seger’s research comes on the heels of my last article about micro-dosing exercise and minimal effective doses of exercise. She encourages an “all or something mindset.”

Dr. Edward Phillips associate professor of physical medicine and rehabilitation at Harvard Medical School says, “have a contingency plan for when things get in the way of your routine. Walk when you can’t run. Do a body weight routine at home when you can’t make it to the gym.” And my favorite Phillips quote, “any physical activity is a gift you give to yourself.”

Let’s talk about step-counting. The most popular recommended number of steps per day needed to improve mortality outcomes is commonly quoted as 10,000. Several recent studies have come to an entirely different and more achievable conclusion. Amanda Paluch, a professor of Kinesiology at University of Massachusetts, says the popular recommendation has not been backed up by scientific evidence. Recent research published in the British Journal of Sports Medicine shows that walking at least 4,000 steps on just one or two days a week reduces early death risk by 26% and heart disease risk by 27% in older adults. Total step volume matters more than a daily routine. More research needs to be done regarding the effects of different step count totals on younger populations.

In the meantime, go for a walk. Use a step-counter on your smartwatch or phone app. Find out the number of steps that are comfortable for you and shoot for 4,000-7,000 a day if possible. If not, whatever is comfortable is better than zero!!

Keep in mind, any and all physical activity contributes to your health. The key isn’t necessarily hitting your activity goals everyday—the key is your weekly average. The weekly recommended minimum amount of physical activity time is 150 minutes. That’s just 30 minutes a day, five days a week…

Here’s to your health!

Minimal effective dose (MED): In pharmacology the minimum effective dose is the lowest amount of a drug that produces the desired therapeutic effect in a patient. It is about where a medication starts working, not just whether it works at all.

Applying the term to health and wellness there are three areas where it is useful. Strength training and cardio-respiratory training and non-exercise activity. The question I want you to be able to answer is, “What is the minimum effective dose of each of these for my goals?” Once you know the answer you can hopefully commit to your MED for your exercise and activity goals.

Strength training is a critical component of extending your healthspan. For many individuals the biggest barrier to training is lack of time . The minimal effective dose is surprisingly not much. For a beginner or someone who is getting back into strength training after a long layoff, even one day a week will improve their strength and hypertrophy (muscle growth). Measurable gains in strength training is dependent on the volume, frequency and intensity. Volume is the amount of weight multiplied by the number of repetitions for each exercise. Frequency is how many days per week you train, and intensity is how hard the workload is for each exercise. A minimal effective dose program for strength training is four sets of 6-15 repetitions per exercise per week. If you only have time for one day per week then you would complete the entire workout in that one session. If you can find the time to work our twice a week then you would divide the workout in two. In other words you would do two sets of each exercise twice a week, etc. Finally, I recommend you focus on a whole-body approach to your strength sessions: push horizontal + push vertical, pull vertical + pull horizontal, squats + leg press. These represent a solid base for a strength program.

If you are new to strength training or returning after a long absence, hire a strength coach for a few sessions to get started correctly. If you would like some sample workouts, send me a message in the comment section.

MED for cardio: The MED for cardo-respiratory fitness is 150 minutes per week. That’s just 30 minutes a day, five days a week. You can even have improvement when breaking it down further into two 15 minute sessions. Depending on your current fitness level your cardio program can involve walking, running, bicycling, swimming, hiking, etc. It is also important to vary the intensity, which in the case of cardio can be measured by your breathing. Vary your workout to include intervals where it is difficult to carry on a conversation with conversational intervals. For example, jogging at a comfortable pace interspersed with brief (15 seconds) of sprints). The same alternate intensity pattern would apply to swimming, biking, hiking. If you are interested in some sample programs, let me know in the comment section.

Finally, MED for non-exercise activity. This one even surprised me. Recent research shows that as little as a few minutes (3-5) of continuous movement can be beneficial. This research reinforces the idea behind parking a five minute walk away from your destination, taking short walks periodically around the neighborhood, etc. These micro-doses of movement add up to big benefits in terms of your current and future health and wellness.

The two terms: minimal effective dose and micro-dose both come from the pharmacology. MED from prescription meds and micro-dose from hallucinogenic substance research. They are helpful terms to use for encouraging individuals to at least do the minimum amount of exercise and movement to realize health benefits. And now you have an additional reason to not skip a movement or workout session.

If you have some exercise and movement “life hacks”…post them in the comments.

Cheers!

In many cases individuals attempt to pay attention to what they know, only to return to their unhealthy habits within a short time. I always share a poem that relates to this and helps some people make permanent decisions for their own betterment.

Autobiography in Five Chapters, by Portia Nelson

Chapter One

I walk down the street.

There is a deep hole in the sidewalk.

I fall in.

I am lost…I am helpless.

It isn’t my fault.

It takes me forever to find a way out.

Chapter Two

I walk down the street.

There is a deep hole in the sidewalk.

I pretend that I don’t see it.

I fall in again.

I can’t believe I am in this same place.

But, it isn’t my fault.

It still takes a long time to get out.

Chapter Three

I walk down the same street.

There is a deep hole in the sidewalk.

I see it is there.

I still fall in…it’s a habit…but, my eyes are open.

I know where I am.

It is my fault.

I get out immediately.

Chapter Four

I walk down the same street.

There is a deep hole in the sidewalk.

I walk around it.

Chapter Five

I walk down a different street.

This poem can apply to many aspects of our lives, not just health and wellness. It is, however, an effective way to think about the difficulties of making changes in our lives or avoiding unhealthy habits (holes in our sidewalks). I think of it being applied to diet cycling (yoyo dieting), where people continue returning to their pre-diet weight because they didn’t change their lifestyle…they didn’t go down a different street.

In previous posts, I’ve talked about the importance of interrupting your sitting. I recently read a journal article from Harvard T.H. Chan School of Public Health that talked about the benefits of just a five-to-ten-minute walk after meals. The benefits are substantial: improves digestion, reduces bloating, gas, heartburn, lowers blood pressure, reduces inflammation, improves circulation, boosts metabolism, and helps stabilize blood sugar.

If all that isn’t enough to motivate you, consider this: a ten-minute walk after each meal adds up to 30 minutes of walking a day. Which adds up to 900 minutes a month. 900 minutes equals 15 hours of additional walking that you weren’t doing before. And, if you adopt this super healthy, easy to implement habit—you could be walking an additional 180 hours each year. The average adult walks three miles in an hour. 180 hours of walking would equal an additional 540 in a year. That’s about the distance from Portland, Oregon to Salt Lake City, Utah.

These 10-minute walks are like micro-dosing activity. And they add up to big health benefits both in the short-term and long-term.

So now…go walk down a different street.

Cheers!

At first glance this would appear to be a flaw in our basic biology. Quite the contrary. The innate ability to overeat is one of the reasons our ancient ancestors survived. Overeating whenever the opportunity arose, allowed early man to overcome periods of food scarcity and unpredictability. It was a life of feast or famine. Delayed satiation was a “genius” mechanism that contributed greatly to his survival. Overeating was an absolutely critical survival mechanism.

And then along came the industrialized food revolution, factory farming, processed foods, etc. In the blink of an eye, in terms of man’s existence, food was suddenly everywhere, all the time, day or night. And with our ancient biology still in charge, even without the need to overeat—we overeat. And as I discussed in a previous article; just a little bit extra on a consistent bases can lead to devastating health consequences. But in modern times of an abundant food supply, it is causing a shocking rise in obesity prevalence. According to the World Health Organization (WHO), adult obesity rates more than doubled between 1990 and 2022, while childhood and adolescent rates quadrupled. The delayed satiation response along with the advent of an abundant, ultra-processed (toxic) food supply are two primary reasons for these alarming increases in rates of obesity.

Are we doomed to suffer the consequences of overindulging in food and drink? No, but now that we know why this is part of our nature, we need a plan to do something about it.

There are several tactics or interventions for defeating the delayed satiation response: The first one most of us have heard since childhood—chew your food! Thoroughly chewing your food has several benefits: better vitamin and mineral absorption, portion control (quickens the satiation response), positively affects the gut microbiome, prevents bloating and indigestion. Chewing is the first stage of digestion—don’t skip it!

Another tactic many of us heard growing up—slow down! Putting your fork or spoon down between bites is a good habit to adopt. multiple conversation breaks.

Drinking water before eating and sipping it during the meal will help the gut mechanism's signal the brain that you are getting full (sated).

Starting with a high fiber salad. Fiber adds physical volume without many calories.

Practice mindful eating—Eat without distractions, especially screens.

Drag out your mealtime to 20 minutes.

In the “Blue Zone” longevity research they found the communities had been doing things for centuries that counteracted the delayed satiation response. They often stretched mealtimes to 30 minutes The Okinawans practiced a 2500-year-old Confucian mantra, hara hachi bu, said before meals to remind them to stop eating when they felt 80% full.

So, here’s hara hachi bu to all of you…cheers!

Setting health and fitness goals—”Begin with the end in mind.” (The second of the Seven Habits of highly Effective People, by Stephen Covey).

Beginning with the end in mind is the 1st step in writing effective goals. Yes, writing! Studies show that writing down your goals increases the chances of success by 43%. In order for your goals to have any chance of success they also need to be S.M.A.R.T. goals. Specific, measurable, achievable, relevant, and time-bound. For example: Lose 14 pounds by October 31 at a rate of three pounds per month. (specific, measurable, achievable and time-bound).

The next critical step is to write the HOW—the PLAN as to how you are going to achieve your goals. A goal without the how is just a wish. A goal with the how is a roadmap to success. For example, a weight-loss goal would need to include a food plan, a movement and exercise plan and a progress plan (how many pounds per week/month.). The food plan can include both what, when and how much to eat and drink. The movement and exercise plan can include a specific schedule of gym workouts, walking sessions, length of sitting interruptions, etc.

I decided to write about goal-setting today because of a conversation with a life-long friend. He recently mentioned that he has decided he wants to live to be a hundred, as long as he can be healthy, still living independently on that birthday. His plan includes reducing alcohol consumption to almost zero, the exception being an occasional toast. He has maintained a healthy active lifestyle throughout his life. He will need to commit to a healthier nutritional plan in order to better his chances of reaching 100. The nutrition component of his plan will include eating a Mediterranean whole foods plant-based diet with very little red or processed meats and an increase in omega-3 fatty fish (Salmon, Mackerel, Sardines, Anchovies).

With those lifestyle changes and regular physician visits, I think he has a great chance to life healthfully to a hundred.

There is a story I like to share that relates to goal-setting. It’s a story about “regret minimization.” The concept was popularized by Jeff Bezos. The mental model works by projecting yourself into the future, 80 to 90 years old—and asking: “When I look back on my life, will I regret not doing this?” Which is what led Bezos to drop everything and become involved in an internet business. In the context of health and wellness, imagine looking back at 80 or 90 and asking, is there a chance I will regret not having made healthier diet and exercise choices when they could have made a difference and a longer healthspan?

The decision to live with the end in mind is entirely up to you, starting today.

Cheers!

Today I want to discuss our food choices and their effect on our immediate and long-term health. When I discuss long-term health, I am referring to our healthspan as opposed to our lifespan. Lifespan is the total number of years we live, whereas healthspan describes how many of those years we live in good health, without chronic illnesses and disabilities.

Current research proves that our daily food choices either increases our healthspan or decreases it. Let’s start with the bad news: a lifetime of eating a diet high in red meat, processed meats, ultra-processed foods is correlated with a high incidence of cardiovascular disease and certain cancers, particularly colorectal.

The good news: a whole foods plant-based diet high in the consumption of vegetables, fruits, legumes, whole grains, nuts, seeds and fish and seafood, and small amounts of animal protein is associated with a reduction in the risk of cardiovascular disease and cancer. This dietary regimen is often referred to as the Mediterranean diet.

A whole foods plant-based dietary pattern reduces cardiovascular disease risk by nineteen to thirty percent. As well as many cancers. The dietary prescription is flexible. It is not about perfection — it is a direction.

“When in doubt, eat Mediterranean.” — Dr. Frank Hu, Harvard T.H. Chan School of Public Health, 2026.

So why the de-emphasis on meat and dairy, especially processed meat— bacon, hot dogs, sausage, salami, ham, and similar products? Because of the evidence. In 2015 — the International Agency for Research on Cancer, the cancer research arm of the World Health Organization, evaluated the accumulated evidence on meat. consumption and cancer risk. Their conclusions — based on reviews of over eight hundred studies — were unambiguous. Processed meat. — bacon, hot dogs, sausage, salami, ham, and similar products — was classified as a Group 1 carcinogen. The cancer most strongly linked: colorectal cancer.

Large prospective cohort studies — including the European Prospective Investigation into Cancer and Nutrition, or EPIC, tracking over five hundred thousand participants across ten European countries — have consistently found associations between high red and processed meat. consumption and elevated risk of colorectal, breast, and prostate cancers.

Dr. William C. Roberts — cardiologist, cardiovascular pathologist, and editor-in-chief of the American Journal of Cardiology for decades — argued that the human body is not physiologically designed to consume meat.

Carnivores have short intestinal tracts — approximately three times their body length — designed to move animal protein through the digestive system rapidly, before it putrefies. Herbivores have long intestinal tracts — approximately twelve times their body length — designed for the slow, thorough processing of fibrous plant material. The human intestinal tract is seven to thirteen times body length. Closer to the herbivore.

Carnivores have sharp, pointed teeth for tearing flesh. Herbivores have flat molars for grinding plant material. Human teeth — with their flat molars and lateral jaw movement — resemble the herbivore. The canine teeth are an exception — but human canines bear little resemblance to the carnivore’s tearing teeth. Carnivores pant to cool down. Herbivores sweat. Humans sweat. Carnivores produce their own vitamin C. Herbivores — and humans — must obtain it from their diet.

Dr. Roberts’ conclusion was direct: humans are naturally herbivorous in design, and modern meat-heavy diets are inconsistent with our evolutionary physiology. He argued that because meat contains cholesterol and saturated fat — and because the human body was not designed to process it — high meat consumption contributes meaningfully to cardiovascular disease.

His is not a fringe position. It is the conclusion of one of the most credentialed cardiovascular minds of the twentieth century.

Conversely — the protective associations of plant-forward dietary patterns are equally consistent. High fiber intake is associated with reduced colorectal cancer risk across multiple large studies — through mechanisms including reduced transit time, altered gut microbiome composition, and reduced exposure of the intestinal lining to potential carcinogens. Phytonutrients — the biologically active compounds found in vegetables, fruits, legumes, and whole grains — include antioxidants, anti-inflammatory compounds, and substances with documented anti-cancer properties in laboratory and population research.

Ultra processed foods are defined as foods with little or no whole foods: There is no standard definition of what constitutes an ultra-processed food, though they are generally energy rich foods with little nutritional value, they are high in salt, sugar, and unhealthy fats, and low in dietary fiber, they include chemicals to preserve their shelf life and make them very palatable. In short, they are manufactured to be cheap, convenient and tasty. Foods like sandwiches, including hamburgers, as well as snacks and sugary beverages made up a large portion of the ultra-processed foods consumed. They are linked to higher risks of cardiovascular disease, obesity, type 2 diabetes, and all-cause mortality.

The evidence presented here strongly suggests that the best dietary advice is to limit ultra-processed foods and red and processed meats. And increase your consumption of plant-based whole foods, as well as oily, fatty fish because they are rich in omega-3 fatty acids, which support heart, brain, and joint health, and reduce inflammation.

“If I had known I was going to live this long, I would have taken better care of myself.” Attributed to Mickie Mantle among others.

Cheers!

You will learn what the empirical evidence says about nutrition, physical activity, sleep, and behavioral health.

• Nutrition: Whole plant-based, lean protein, healthy fats contribute to healthy body weight (composition), reduced risk of certain cancers and cardiovascular disease.

• Physical activity: Two types of physical activity are essential for long-term health. The first is well known and understood, exercise activity, the gym, or fitness center session. These usually consist of cardiovascular exercises and resistance exercises to improve muscle strength. The second is less well-known or understood and is actually more important than the gym workout. This is what’s known as non-exercise activity. This what we have the least of in our modern world of convenience.

• Sleep: It is one of the most biologically active and most health-critical periods of the human day. Adequate duration. The research supports seven to nine hours for most adults. Both insufficient sleep — below six hours — and excessive sleep — above nine hours — are associated with worse health outcomes.

Behavioral health: Stress and anxiety management is a core principal of adult health. “It is not stress that kills us, it is our reaction to it.” — Attributed to Hans Selye

Each week I will publish articles relevant to these core principles of health and wellness.

I want every reader to enjoy a healthier future. A lengthened healthspan. The ability to live independently — physically capable, mentally engaged, socially connected, purposeful — into old age.

To that end here is an example of the kind of practical, useful information I will be sharing:

Sitting is the new smoking: prolonged sitting is associated with cardiovascular disease risk, and increased arterial stiffness (AS). This is true even for those of us that attend regular exercise sessions at the gym. The average adult in the U.S. sits for 6 & 1/2 to 9 &1/2 hours every day. The fix to this problem is fairly simple. When you sit down to watch TV, read, write, whatever—set a countdown timer for 60 minutes. When the alarm goes off, stand up and do some physical movement for five minutes. It doesn’t have to be strenuous, Just walking around, arm circles, shuffle from foot to foot, dance, take a brief stroll outside. Then when your sitting break is over and you drop back down into the chair—reset the alarm. It’s as easy as that. But, I’ll warn you—you are going to be surprised how quickly each 60 minute period goes by.

See you next week…cheers!

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