How Much Protein Do You Really Need, Fiber vs. Protein & The Breakfast Foods That Will Change Everything | Rachael DeVaux
The Art of Being Well
Dear Media, Will Cole
4.6 • 1.5K Ratings
🗓️ 30 April 2026
⏱️ 60 minutes
🧾️ Download transcript
Summary
Registered dietitian and personal trainer Rachael DeVaux joins Dr. Will Cole to make the case for protein as the most important - and most underestimated - macro in most people's diets. They cover how much protein you actually need, why breakfast is the most critical meal to front-load it, the complete vs. incomplete protein debate, and what the new HHS dietary guidelines finally got right. Rachael also walks through a full day of meals that hits 120 grams of protein, her approach to feeding toddlers for brain health and stable blood sugar, and why she tracks protein but removed calories entirely from her cookbook. For all links mentioned in this episode, visit http://www.drwillcole.com/podcast
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Transcript
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| 0:00.0 | The following podcast is a Dear Media production. |
| 0:06.1 | Hi, I'm Dr. Will Cole. |
| 0:09.1 | Wellness is a sacred art, and you are the masterpiece. |
| 0:13.7 | This is the art of being well. |
| 0:30.6 | Guys, you have to take the quizzes that I made at Dr. Wilcold.com. |
| 0:35.6 | So I adapted these quizzes from questions that I asked new telehealth |
| 0:39.3 | patients on their initial consult. So I made one about metabolic flexibility to see, are you a sugar |
| 0:45.1 | burner or a fat burner where you're at on that sort of metabolic health spectrum? And then one |
| 0:52.0 | about leaky gut syndrome, the neuroendocrine axis, specifically the |
| 0:56.7 | hyperflamic pituitary adrenal axis, the brain's communication with adrenal glands, what the world |
| 1:01.6 | would call adrenal fatigue, kind of looking at that neuroendocrine dysregulation, one about thyroid |
| 1:07.3 | health, and another one about stress and trauma and how it can be stored in the body. |
| 1:12.2 | That's the gut feelings quiz. |
| 1:14.6 | So people love quizzes, so I made it for you guys. |
| 1:17.8 | So if you don't have a functional medicine doctor or even if you do, this is to be, not to look for problems where there aren't problems, |
| 1:25.4 | but to be empowered, have have agency on your health, |
| 1:27.9 | because you have to know what you're dealing with, to do something about it. And if anything, |
| 1:31.8 | people that aren't, like, have some things to work on or are going through some health issues, |
| 1:36.9 | wherever they're at on that spectrum between health and health problems, they already know |
| 1:42.5 | something's off if they're checking in with their body just |
| 1:44.9 | intuitively. So if anything, this is confirmation, a pointer into things that you can overcome |
| 1:50.9 | and nourish and heal from in reverse and reclaim your birth rate, reclaim health. So this is not |
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