How Much Protein Do You Really Need, Fiber vs. Protein & The Breakfast Foods That Will Change Everything | Rachael DeVaux

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There's a decent chance you're getting about half the protein you think you are. And if you're skipping breakfast, starting with coffee, or eating what I'd call a glorified dessert at 8am - this conversation is going to land differently than you expect.

I sat down with Rachael DeVaux, registered dietitian, personal trainer, and author of The High Protein Plate, and we got into the full picture of why protein has become the defining nutrition conversation of the moment - and why that's actually warranted, not just a trend. Rachael's take is refreshingly uncluttered. Two pivotal points, she says: eat more protein, eat less added sugar. That's the foundation. Everything else builds from there. She makes the case for 25 to 40 grams of protein at breakfast specifically, because that first meal sets the tone for your blood sugar, your focus, your cravings, and whether you end up reaching for something processed at 3pm. Most women, she notes, are getting around 50 to 60 grams of protein a day total - about half of what actually supports muscle, hormones, immunity, and metabolic health.

We also got into the stuff that doesn't always make it into the clean nutrition content: the Vital Farms egg controversy and what the linoleic acid debate actually means, the protein vs. fiber camps and why treating them as opponents misses the point entirely, and Rachael's honest take as a self-described "RD renegade" on food quality, seed oils, and why she doesn't believe a calorie is just a calorie. She shared her full day of eating - breakfast through dessert - that hits 120 grams of protein, including a bone broth smoothie she makes for her toddler daily that sounds bizarre and apparently you genuinely can't taste it. We also talked about how she started her son on sardines at eight months old, which is either the most impressive or most intimidating thing I've heard on this podcast.

The bigger message underneath all of it is something I think a lot of people need permission to hear: you don't have to track everything, you don't have to be perfect, and you don't have to make eating a source of stress. Just start with protein. Track it for three days. See where the gaps are. That's it.

A few of my favorite things we cover in this episode: 

• Why most women are only getting 50–60g of protein a day - about half of what they need
• Protein at breakfast as the single highest-leverage change you can make for blood sugar, focus, and cravings
• Complete vs. incomplete proteins: what the difference means practically
• The 100g daily benchmark and the 25–40g per meal framework
• The protein vs. fiber debate - and why it's a false choice
• The Vital Farms egg controversy unpacked: linoleic acid, omega-6, and what the label actually says
• New HHS dietary guidelines: what finally changed and what it means
• Full fat dairy, seed oils, and Rachael's take on food quality as an "RD renegade"
• A full day of meals hitting 120g of protein - no Starbucks protein foam required
• Toddler nutrition done right: sardines at 8 months, bone broth smoothies, cottage cheese pancakes
• Why Rachael tracks protein but removed calories entirely from her cookbook
• Why intermittent fasting can quietly undercut your protein goals

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Products Mentioned:  

• The High Protein Plate by Rachael DeVaux - available at Target, Barnes & Noble, Amazon
• Rachael's Good Eats - rachaelsgoodeats.com / @rachaelsgoodeatss on Instagram
• Cronometer (protein/nutrition tracking app)
• CHOMPS meat sticks
• Bonafide Provisions bone broth
• Simple Mills crackers
• The Anxious Generation by Jonathan Haidt (book recommendation)

Happy listening, and we hope you learned a little bit more on the art of being well!

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In Health,

Dr. Will Cole