If you enjoy this podcast, please consider Muscle Month. I simply can’t do topics like this true justice in a short podcast. Muscle Month is where I teach the actual physiology behind muscle building, fat loss, and long-term health—properly, in context, and without fear-based nonsense. 👉 Join here: musclemonth.com (or joannelee.com)

It was only a few years ago that we lived through the protein panic.

Fear-based documentaries told us protein was going to kill us and that we should avoid it at all costs. Films like Forks Over Knives painted protein—especially animal protein—as inflammatory, cancer-causing, and reckless.

At the same time, I was in a constant verbal battle with would-be clients asking me to write “new” vegan diets while also wanting to build muscle.

(Yes. Build muscle… while eating leaves.)

It was a fun time to coach.

But seriously—people became genuinely terrified of protein. And now? The very same people are being told to eat gobs of it.

No explanation. No accountability. Just a hard pivot.

So if you feel confused, cautious, or unsure who to believe—you’re not wrong. You’re watching what happens when badly handled science gets turned into marketing.

This episode breaks down the three biochemical villains that were used to scare people away from protein:

• TMAO

• IGF-1

• mTOR

Here’s what actually matters.

The scary headline:

“Red meat increases TMAO, and TMAO increases heart disease risk.”

What was conveniently skipped:

• TMAO production depends heavily on gut bacteria and fiber

• Fish contains ~66× more TMAO than red meat, yet is consistently linked with better cardiovascular outcomes

So no—TMAO is not a simple “protein = danger” equation.

• Soluble fiber (can reduce TMAO production ~60%)

• Cruciferous vegetables & sprouts

• Resveratrol, garlic, berberine

• B vitamins, probiotics, vitamin D

Translation: protein wasn’t the issue. Protein without plants might be—but that nuance didn’t sell documentaries.

IGF-1 supports:

• connective tissue

• heart tissue

• brain health

The fear came from animal studies suggesting lower IGF-1 may relate to longevity—without explaining that centenarians typically have normal IGF-1 but reduced sensitivity to it.

Key facts that got lost:

• Resistance training raises IGF-1

• Adequate protein supports IGF-1

• Fasting naturally lowers IGF-1

Translation: IGF-1 isn’t something to eliminate. It’s something to cycle and balance.

mTOR is the pathway required for:

• muscle protein synthesis

• repair and recovery

Protein (especially leucine) and resistance training help activate it.

Yes—chronically elevated mTOR without balance can be problematic. But that’s a constant-feeding, low-movement lifestyle issue, not a “protein is dangerous” issue.

Your natural counterbalance is AMPK, activated by:

• exercise

• fasting

• glycogen depletion

You’re meant to move between these pathways.

Translation: mTOR isn’t the enemy. Misuse is.

A small amount of real science was:

• oversimplified

• taken out of context

• weaponized with fear

And in many cases, the loudest voices had financial incentives tied to plant-based products.

Protein was never the problem.

The real issues were always the unsexy ones:

• ultra-processed food

• lack of fiber

• inactivity

• metabolic imbalance

If this episode made you think “Oh… that explains a lot”, Muscle Month is where I teach this properly—with structure, timing, and application.

You’ll learn how to:

• eat enough protein without fear

• trigger muscle-building pathways correctly

• stay lean while building strength

• stop trying harder and start getting results

👉 Join here: musclemonth.com (or joannelee.com)

It won’t be back for a long time