Protein is everywhere in nutrition conversations – but much of what we hear is rooted in outdated assumptions and misinformation.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• Why “complete protein” is an outdated concept – and what actually matters instead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

New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods.

From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year.

• Why New Year’s resolutions often fail—and what works better instead

• The difference between willpower and habit formation

• Why January 1st is not the only (or best) time to start making changes

• The value of choosing a yearly theme versus a rigid resolution

• How to set SMART goals for plant-based eating and lifestyle changes

• Why starting small and familiar leads to more sustainable success

• The role of food environment in shaping daily choices

• How to navigate plant-based goals when family or friends eat differently

• Progress over perfection, including the power of the 80/20 mindset

• Building community and support to make change easier and more enjoyable

• Start where you are. Take an honest inventory of current habits before setting goals.

• Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.

• Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.

• Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.

• Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.

• Give yourself grace. One off day never erases weeks of progress.

• Eat plant-based dinners 3 nights per week

• Try 2 new plant-protein recipes this month

• Swap beans for meat in one familiar meal each week

• Reach 25 grams of fiber on 3 days per week

• Prep plant-based breakfasts ahead of time for busy mornings

• SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)

• Download SMART goals resources

• Veganuary and plant-based-before-six style approaches

• Social media and online communities for plant-based recipes and support

Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.

When it comes to protein, grams aren’t the whole story. Let’s explore the concept of the protein package and why the foods that deliver protein matter just as much as the protein itself.

From hot pot dinners and homemade fried rice to gut health, fiber, inflammation, and environmental impact, this episode explores how plant-based protein sources offer far more than amino acids alone. It breaks down common myths about “complete proteins,” explains why fiber is foundational to health, and discusses the role of the gut microbiome in everything from metabolism to heart health.

Whether you are fully plant-based, plant-forward, or simply curious about improving your health, this conversation offers practical guidance for choosing protein sources that support your body long term.

• What we mean by the “protein package”

• Why protein is never eaten in isolation

• How fiber, fats, vitamins, and phytochemicals shape health outcomes

• Plant-based vs. animal-based protein and cardiovascular health

• Gut microbiome benefits of fiber-rich foods

• Common myths about amino acids and “complete proteins”

• Why you do not need all amino acids in one meal

• Environmental considerations of protein choices

• How to transition to eating more fiber without GI distress

• Protein density, satiety, and why volume matters

• B12 and omega-3 considerations for plant-based eaters

• Protein quality matters more than protein quantity alone

• Plant protein packages deliver fiber, phytochemicals, and minimal saturated fat

• Fiber supports gut health, inflammation control, and long-term metabolic health

• Animal protein may be more protein-dense per bite but comes with trade-offs

• Most people can meet protein needs with plants by eating enough variety and volume

• Transitioning to higher fiber intake should be done gradually

• Knowing your B12 and omega-3 sources is essential on a plant-based diet

You do not have to be perfect to benefit. Prioritizing plant proteins most of the time can meaningfully improve health, support the gut microbiome, and reduce chronic disease risk.