Wellness, Actually with Emily Oster & Perry Wilson, MD What's the deal with protein?
Apr 9, 2026
They dig into why protein is treated as a distinct macronutrient and what amino acids actually do. They debate recommended versus higher protein intakes and when extra protein helps, especially for muscle and aging. Practical tips for hitting ambitious protein targets get compared with concerns about too much protein. Side topics include GLP-1 drug updates, rising kratom exposures, and a new contact allergen alert.
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Emily's Short Food Log Revealed Big Day-To-Day Protein Swings
- Emily tracked her intake for a few days and found protein varied widely from 60 g to 150 g depending on meals like kids' pasta night.
- She disliked logging food, found portion estimation hard, and felt guilty during tracking.
Use The 0.8 g/kg RDA As A Baseline Not A Max
- The government RDA is 0.8 grams per kilogram per day which many Americans already meet (women ~75 g, men ~100 g).
- Use this RDA as a baseline, not a target for athletic gains; it's meant for institutional adequacy.
Pair Protein With Resistance Training To Build Muscle
- To build or maintain muscle, combine higher protein intake with resistance exercise rather than relying on protein alone.
- Trials (including older adult studies) show protein supplementation plus resistance training increases lean mass and physical performance.