Protein is everywhere in nutrition conversations – but much of what we hear is rooted in outdated assumptions and misinformation. In this episode of the Eden and Tracy tackle some of the most persistent protein myths, especially those surrounding plant-based diets.

Together, they unpack what the evidence actually shows about protein adequacy, muscle building, carbohydrate concerns, and so-called “complete” proteins. They also discuss why protein quality matters more than protein hype, and how plant-based protein sources can support strength, metabolic health, and long-term wellbeing without unnecessary restriction.

Whether you’re a clinician counseling patients, an athlete curious about plant protein, or someone navigating confusing nutrition headlines, this episode offers practical, evidence-aligned clarity.

• Why protein deficiency is rare – including among people following plant-based diets

• What research shows about protein intake across omnivorous, vegetarian, and vegan populations

• The truth about building and maintaining muscle on plant-based protein

• Why resistance training matters more than protein quantity alone

• The myth that plant protein automatically means “too many carbs”

• How fiber-rich carbohydrates support gut, heart, and metabolic health

• Why “complete protein” is an outdated concept – and what actually matters instead

• How protein naturally adds up across a varied, plant-forward diet

• Most people already meet or exceed protein needs, regardless of dietary pattern

• Plant-based protein supports muscle health just as effectively as animal protein when intake is adequate

• Eating animal muscle does not directly translate to building muscle – the body breaks all protein down into amino acids

• Resistance training, not excess protein, is the primary driver of muscle maintenance and growth

• Fiber-rich protein sources like beans, lentils, tofu, and whole grains offer added benefits for gut and heart health

• Protein does not need to come from a single “perfect” source – variety across the day (or week) is sufficient

• Encourage patients to replace animal proteins with intentional plant-based protein sources rather than simply removing foods

• Emphasize food quality and overall dietary patterns over isolated macronutrient targets

• Reinforce the importance of resistance training alongside adequate protein intake, especially for aging adults

• Reframe protein conversations to include fiber, micronutrients, and long-term health outcomes

• Tofu, tempeh, edamame, lentils, beans, and other legumes

• Whole grains such as oats and quinoa

• Population studies examining protein intake across dietary patterns

• The role of fiber and complex carbohydrates in cardiometabolic health