# #63 - Protein is Overrated

Page: https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/63-protein-is-overrated
Text version: https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/63-protein-is-overrated.md
Podcast: [The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta](https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823)
Published: 2026-04-27T07:01:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/leaner-you-podcast/episodes/63---Protein-is-Overrated-e3if7s8
Audio file: https://anchor.fm/s/1005eb3c4/podcast/play/119037256/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-25%2F422858742-44100-2-f00a56851712.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/episodes/63-protein-is-overrated
Duration seconds: 3103

## Resource

This week, Daniel and Santo tackle one of the most talked-about topics in fitness nutrition: protein. How much do you actually need, why is everyone obsessed with it, and has the conversation gone too far? They share a potentially controversial take on whether protein has become the new low carb, why plant-based food and fiber might be doing more for fat loss than extra chicken breast, and what the research actually says about protein quality from different sources. They also answer two listener questions: how to track calories when you're eating at a restaurant, and at what point it actually makes sense to hire a coach versus figuring things out on your own. Book a short, no-obligation Strategy Call with Daniel here: rosentrain.com/strategy-call 00:00 - Has protein become overrated? 00:45 - The problem with pushing protein too high at the expense of carbs 01:07 - High protein as the new low carb 02:15 - Why plant-based food and fiber might be underrated for fat loss 03:21 - What happens when you lower protein but stay in range 05:16 - Testosterone, insulin, and why carbs matter for both genders 06:18 - Nutrition is a math equation 07:05 - Protein bioavailability: animal vs. plant sources 08:06 - The best diet is vegan with meat 09:27 - Daniel's overnight oats experiment and its effect on hunger and sleep 11:25 - Second and third order effects of better food quality 13:14 - Fiber, blood sugar, cortisol, and sleep quality 14:15 - Blood pressure and resting heart rate data 17:02 - The actual protein range to aim for 18:11 - How to build up protein intake gradually 19:45 - Who needs at least 100 grams per day 20:28 - Protein and GLP-1 medications: what to prioritize 22:19 - Why companies are putting protein in everything 25:01 - In defence of high-protein products as a st…

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