Muscle Month starts Feb 16 — quick note before we dive in
If you enjoy this podcast, please consider Muscle Month. I simply can’t do topics like this true justice in a short podcast. Muscle Month is where I teach the actual physiology behind muscle building, fat loss, and long-term health—properly, in context, and without fear-based nonsense.
👉 Join here: musclemonth.com (or joannelee.com)
Midlife Mayhem Show Notes
The Protein Panic: How Fear-Based Science Derailed an Entire Generation
It was only a few years ago that we lived through the protein panic.
Fear-based documentaries told us protein was going to kill us and that we should avoid it at all costs. Films like Forks Over Knives painted protein—especially animal protein—as inflammatory, cancer-causing, and reckless.
At the same time, I was in a constant verbal battle with would-be clients asking me to write “new” vegan diets while also wanting to build muscle.
(Yes. Build muscle… while eating leaves.)
It was a fun time to coach.
But seriously—people became genuinely terrified of protein.
And now? The very same people are being told to eat gobs of it.
No explanation. No accountability. Just a hard pivot.
So if you feel confused, cautious, or unsure who to believe—you’re not wrong. You’re watching what happens when badly handled science gets turned into marketing.
This episode breaks down the three biochemical villains that were used to scare people away from protein:
TMAO
IGF-1
mTOR
Here’s what actually matters.
1) TMAO — the story that didn’t hold up
The scary headline:
“Red meat increases TMAO, and TMAO increases heart disease risk.”
What was conveniently skipped:
TMAO production depends heavily on gut bacteria and fiber
Fish contains ~66× more TMAO than red meat, yet is consistently linked with better cardiovascular outcomes
So no—TMAO is not a simple “protein = danger” equation.
Soluble fiber (can reduce TMAO production ~60%)
Cruciferous vegetables & sprouts
Resveratrol, garlic, berberine
B vitamins, probiotics, vitamin D
Translation: protein wasn’t the issue.
Protein without plants might be—but that nuance didn’t sell documentaries.
2) IGF-1 — essential, not evil
IGF-1 supports:
connective tissue
heart tissue
brain health
The fear came from animal studies suggesting lower IGF-1 may relate to longevity—without explaining that centenarians typically have normal IGF-1 but reduced sensitivity to it.
Key facts that got lost:
Resistance training raises IGF-1
Adequate protein supports IGF-1
Fasting naturally lowers IGF-1
Translation: IGF-1 isn’t something to eliminate. It’s something to cycle and balance.
3) mTOR — the muscle switch everyone loves to blame
mTOR is the pathway required for:
muscle protein synthesis
repair and recovery
Protein (especially leucine) and resistance training help activate it.
Yes—chronically elevated mTOR without balance can be problematic.
But that’s a constant-feeding, low-movement lifestyle issue, not a “protein is dangerous” issue.
Your natural counterbalance is AMPK, activated by:
exercise
fasting
glycogen depletion
You’re meant to move between these pathways.
Translation: mTOR isn’t the enemy. Misuse is.
So what actually went wrong?
A small amount of real science was:
oversimplified
taken out of context
weaponized with fear
And in many cases, the loudest voices had financial incentives tied to plant-based products.
Protein was never the problem.
The real issues were always the unsexy ones:
ultra-processed food
lack of fiber
inactivity
metabolic imbalance
Final reminder — Muscle Month starts Feb 16
If this episode made you think “Oh… that explains a lot”, Muscle Month is where I teach this properly—with structure, timing, and application.
You’ll learn how to:
eat enough protein without fear
trigger muscle-building pathways correctly
stay lean while building strength
stop trying harder and start getting results
👉 Join here: musclemonth.com (or joannelee.com)
It won’t be back for a long time
