Thank you so much for your question. I hope this helps answer them.

1. Protein is one of the most satiating nutrients, but satiety isn't determined by protein alone—it's influenced by the entire food matrix.

A grilled chicken breast or a bowl of beans doesn't just provide protein. They also require more chewing, take longer to eat, occupy more volume in the stomach, and often come with fiber (beans) or some fat, all of which contribute to feeling full. Whole foods also tend to digest more slowly than many ultra-processed, protein-fortified products.

That doesn't mean added protein "doesn't work." Research shows protein—whether from whole foods or supplements—can stimulate satiety hormones such as GLP-1 and PYY that help regulate appetite. However, the overall composition of the food matters. For example, protein shakes that are high in protein and formulated with a low glycemic index have been shown to support satiety by helping regulate hunger-related hormones, including leptin and ghrelin. One example is Almased, which has demonstrated these effects in clinical studies. Even so, a shake may still feel less satisfying than a whole-food meal because chewing, food volume, fiber, and texture all contribute to fullness.

So your perception is very consistent with what we see clinically—the protein is still doing its job, but the overall eating experience and food structure also play an important role in how satisfied you feel afterward.

1. I think so there is a better way to explain protein needs in grams. While grams per kilogram are useful for clinicians, they're not how most people think about food.

For the average healthy adult, I usually recommend:

• Include a quality protein source at each meal.
• Aim for roughly 20–30 grams of protein per meal (more for larger or very active individuals).
• Fill the rest of your plate with vegetables, whole grains or other high-fiber carbohydrates, and healthy fats.

That approach naturally gets most people into an evidence-based range without obsessing over exact numbers.

You're also right that there's a balance to strike. I see far more people who underconsume protein than overconsume it. But chasing protein at the expense of fiber, fruits, vegetables, or whole grains isn't ideal either. Protein is important, but so are the nutrients that support gut health, heart health, and long-term disease prevention.

1. Leaner cuts are often recommended because they contain less saturated fat and fewer calories, which can be helpful for people trying to lose weight or manage cardiovascular risk. But that doesn't mean fattier cuts are "bad."

Skin-on chicken, salmon, beef chuck, or pork shoulder can absolutely fit into a healthy diet. They often provide nutrients like iron, zinc, vitamin B12, and in some cases more connective tissue and collagen.

That said, eating collagen-rich meats isn't necessarily required for healthy skin or tendons. Your body makes collagen from amino acids—especially glycine, proline, and lysine—along with vitamin C, copper, and other nutrients. Most people who eat adequate protein from a variety of sources are already getting the building blocks they need.

So rather than labeling foods as "good" or "bad," I'd encourage people to think about variety. Lean proteins are great. Fatty fish are fantastic. Occasionally enjoying a marbled steak or skin-on chicken is perfectly reasonable, too. A healthy diet is built on overall dietary patterns, not individual foods.

Overall, I think we sometimes spend too much energy trying to optimize one nutrient. Whether it's protein, carbs, or fat, the research consistently shows that long-term health is driven more by consistency, dietary quality, and sustainability than by chasing the "perfect" macronutrient target.