The two nutrition basics worth revisiting

From the blog · Adam Stetzer

Some questions keep coming up because they keep mattering. This week: what the difference between fiber types actually does inside your body, and why protein needs shift more than most people realize after 50. Two fundamentals, two different payoffs.

Soluble vs. Insoluble Fiber: The Difference That Actually Changes Your Gut

The standard 25-38g daily fiber recommendation was built on cardiovascular and colorectal research — not microbiome science, which finds that fiber variety matters more than total grams.

The Protein Problem After 50: Why You Need More Than You Think (And How to Actually Get It)

The standard protein recommendation of 0.36 grams per pound of body weight was built to prevent deficiency in young adults, not to preserve muscle in an aging body — and the European Society for Clinical Nutrition and Metabolism says healthy older adults need at least 0.45 to 0.55 grams per pound daily, with higher targets for those managing illness or serious physical stress.

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