7d • Health
Protein
You don’t lack willpower.
You lack protein.
After 30 years in medicine, this is one of the most common patterns I see.
People think they’re “bad at dieting”.
They’re not.
They’re just not getting the right signals.
𝗪𝗛𝗬 𝗧𝗛𝗘 𝗦𝗜𝗚𝗡𝗔𝗟 𝗙𝗔𝗜𝗟𝗦
After you eat, your gut releases two hormones: GLP-1 and PYY.
They travel to your brain.
They say: 𝗲𝗻𝗼𝘂𝗴𝗵.
Protein is the strongest trigger for that signal.
Ultra-processed food is typically:
• Low in protein
• High in refined carbohydrates
• Soft
• Fast to eat
• Fast to digest
The signal arrives late.
And weak.
So you keep eating.
Then you’re hungry again an hour later.
Not a discipline problem.
A signalling problem.
𝗪𝗛𝗔𝗧 𝗧𝗛𝗘 𝗥𝗘𝗦𝗘𝗔𝗥𝗖𝗛 𝗦𝗛𝗢𝗪𝗦
In a landmark NIH randomised controlled trial (Cell Metabolism, 2019):
Two diets
Calories matched.
Macros matched
Sugar, fibre and sodium matched.
Participants could eat freely.
On the ultra-processed diet:
~500 extra calories per day
• Weight gain
On the minimally processed diet:
• Weight loss
Same calories available.
But the signal to stop eating was different.
𝗧𝗛𝗘 𝗣.𝗥.𝗢.𝗧.𝗘.𝗜.𝗡. 𝗙𝗥𝗔𝗠𝗘𝗪𝗢𝗥𝗞
𝗣 — 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹
The anchor. Not the afterthought.
𝗥 — 𝗥𝗲𝗮𝗹 𝗳𝗼𝗼𝗱 𝘀𝗼𝘂𝗿𝗰𝗲𝘀 𝗳𝗶𝗿𝘀𝘁
Eggs, fish, meat, legumes, Greek yoghurt.
𝗢 — 𝗢𝗿𝗱𝗲𝗿 𝗺𝗮𝘁𝘁𝗲𝗿𝘀
Protein before carbohydrates blunts the glucose response.
𝗧 — 𝗧𝗮𝗿𝗴𝗲𝘁 𝗮𝗿𝗼𝘂𝗻𝗱 𝟮𝟬–𝟯𝟬𝗴 𝗽𝗲𝗿 𝗺𝗲𝗮𝗹
A practical range. The exact amount varies by person.
𝗘 — 𝗘𝘅𝗮𝗺𝗶𝗻𝗲 𝘆𝗼𝘂𝗿 𝗵𝘂𝗻𝗴𝗲𝗿 𝗵𝗼𝗻𝗲𝘀𝘁𝗹𝘆
Consistently hungry soon after eating?
Check the protein first.
𝗜 — 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 𝗹𝗶𝘀𝘁 𝗼𝘃𝗲𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗹𝗮𝗯𝗲𝗹
Lower protein density. Longer ingredient list. Less fullness
𝗡 — 𝗡𝗶𝗴𝗵𝘁-𝘁𝗶𝗺𝗲 𝗶𝘀 𝘄𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗽𝗼𝘂𝗻𝗱𝘀
Late ultra-processed snacking adds calories when you need them least.
Three low-protein meals a day.
365 days a year.
Or three meals anchored by protein, and a brain that actually receives the signal to stop.
Most people blame themselves.
However the signal was never strong enough.
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Protein
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