Protein: Hype or Helpful?

Does the source or quantity matter?

Author

Jared Thurmon
March 11, 2025 • Estimated Reading Time: 10 minutes

I started to notice a pattern recently…  

A few months back I admit I was confused. Everyone I follow on social media seems to be eating solely red meat and raspberries. They seem to look like the picture of health. With RFK in office, you can’t help but hear about the harms of seed oils and the benefits of tallow and raw milk. Eggs are now ‘healthy’ after many years on the naughty list.

I eat plants and my animals are pets. I’m an anomaly. But I’m obsessed with health. So I realized I had to do two things.

1 - Get in the best shape of my life

2 - Have my biomarkers be impeccable.

I had a suspicion based on all that I know that these greek god looking dudes eating liver and oranges can’t be in amazing biomarker health on the inside. And if they are, then I know nothing about health and longevity.

But the only way to make that case is to get into greek god body status and have biomarkers to show that the inside is as healthy as the outer.

So I got my Dexascan, VO2 max, Body analysis, Function Health Biomarker labs (#1 best thing I’ve done for my health), I met with a Gut Health expert, I found a metabolic dietician, started lifting heavier weights more often and downloaded Macrofactor (#2 best thing I’ve done for my health).

I’m up 14lbs, body fat is around 12.6% and I’m on track in both categories.

But the biggest dietary change was upping my protein. After taking all my labs and meeting with a specialized dietician, I was grateful to share with her a few of my red lines - no meat, no dairy, no gluten, 3 meals/day, no snacks. She smiled - maybe laughed a little. But she said if you want to get your protein mostly from plants - you have to be very intentional about everything you eat.

I too was skeptical that I could see results. She said ideally you want your body weight in protein but start with 120-140g/day. Thankfully Baddie Crocker (my wife) was on board.

Her goal was to lose 15lbs. Mine to gain 15lbs. I’ve always thought protein was hype - that my plant-based healthy diet was all I need. But I’m converted now.

I plan to share my labs here soon once I get them retested to see if the inside is still on track.

More on what sold me below.

❝

Protein is crucial to supplying muscle tissue with the building blocks it needs for its growth.

Dorian Yates

The pattern of ‘pulse’

I started to notice all the plant based protein sources I was eating were really healthy foods. I started to realize that I didn’t eat as healthy as I had thought I did. I’m eating a lot more quinoa, beans, chickpeas, lentils, nuts, and seeds.

Have you ever heard of the story of when the Babylonians conquered Israel? They ransacked Jerusalem, they captured the royal line of youth and took them as slaves to Babylon. These boys followed a diet pretty much like what we call ‘Kosher’ today. Where the Torah describes how the blood was to be drained from meat before consumption and the fat removed.

So when they get to Babylon, Daniel and his three friends make it clear they don’t eat the fancy swine and Non-Kosher food of Babylon. They ask for a ten day test to prove their diet is superior.

12 Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink. 13 Then let our countenances be looked upon before thee, and the countenance of the children that eat of the portion of the king's meat: and as thou seest, deal with thy servants. 14 So he consented to them in this matter, and proved them ten days. 15 And at the end of ten days their countenances appeared fairer and fatter in flesh than all the children which did eat the portion of the king's meat.

This is is often considered the oldest recorded epidemiological study in history. It provides an early example of a controlled dietary experiment and a comparison between different eating patterns and their effects on health.

I’m in the midst of my own ‘pulse’ experiment where I would say over 60% of my calories are coming from pulse foods. As I considered how on earth I can get around 140g of protein/day with my insane red lines I mentioned above - the only way was to eat more pulse foods - which are the edible seeds of plants in the legume family. Pulses grow in pods and come in a variety of shapes, sizes and colors. The United Nations Food and Agriculture Organization (FAO) recognizes 11 types of pulses: dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas, lentils, Bambara beans, vetches, lupins and pulses nes.

As to the debate of animal-based on plant-based protein sources - we will save that for another day. My goal for today was to share the importance of protein in general.

Key Benefits of Adequate Protein Intake

•Preserves Muscle Mass and Strength

• Protein provides the essential amino acids required for muscle maintenance and repair. Studies show that higher protein intake helps prevent muscle loss, particularly in individuals who engage in resistance training.[¹]

• Research suggests that consuming at least 1.2–1.6 grams of protein per kilogram of body weight per day is ideal for maintaining muscle health.[²]

• Supports Metabolic Function and Fat Loss

• Protein has a high thermic effect, meaning the body burns more calories digesting it compared to fats or carbohydrates.[³]

• A protein-rich diet has been shown to help regulate appetite, reduce cravings, and promote satiety, making it easier to maintain a healthy weight.[⁴]

• Enhances Cognitive Function and Mood Stability

• Protein provides essential amino acids like tyrosine and tryptophan, which are precursors to neurotransmitters that influence focus, mood, and cognitive function.[⁵]

• Studies suggest that adequate protein intake can improve alertness and reduce the risk of cognitive decline.[⁶]

• Promotes Healthy Aging and Recovery

• Protein is essential for cellular repair, immune function, and recovery from illness or injury.[⁷]

• Higher protein intake has been linked to improved bone density, reducing the risk of fractures and osteoporosis.[⁸]

How to Incorporate More Protein into Daily Life

• Start each day with a high-protein breakfast, such as farm fresh eggs with avocado or a protein smoothie. My go to is Organic Sprouted GF Steel Cut Oats, Chia, Hemp, Berries, and Nuts.

• Include a quality protein source in every meal, aiming for 25-40g per serving.

• If you need to snack, use protein-based snacks instead of carb-heavy alternatives.

• Consider high-quality protein supplements if meeting intake goals through whole foods is challenging.

• Prioritize lean, unprocessed sources and balance intake with fiber-rich vegetables and healthy fats.

Optimizing protein intake isn’t about excessive consumption—it’s about ensuring the body has the necessary building blocks for strength, longevity, and performance. Investing in high-quality protein sources today lays the foundation for better health in the future.

I’d love to hear your thoughts on protein - Text me: (310) 879-8441

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

1. Devries, M. C., & Phillips, S. M. (2015). Protein recommendations for improved metabolic health. American Journal of Clinical Nutrition, 101(6), 1337-1345.

2. Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review of protein intake and muscle mass in adults. British Journal of Sports Medicine, 52(6), 376-384.

3. Paddon-Jones, D., & Leidy, H. (2014). Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition & Metabolic Care, 17(1), 5-11.

4. Westerterp-Plantenga, M. S. (2008). Protein intake and energy balance. Regulatory Peptides, 149(1-3), 67-69.

5. Fernstrom, J. D. (2013). Effects of dietary amino acids on neurotransmitter synthesis and brain function. Journal of Nutrition, 143(6), 1113-1121.

6. Smith, P. J., Blumenthal, J. A., Babyak, M. A., et al. (2018). Effects of diet on brain function in aging adults. Neuropsychology Review, 28(2), 1-14.

7. Wu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-1265.

8. Bonjour, J. P. (2011). Protein intake and bone health. International Journal for Vitamin and Nutrition Research, 81(2-3), 134-142.