Protein vs Fibre: Do You Have to Pick a Side? | Dr Carlene Starck

**Protein vs Fibre: Do You Have to Pick a Side? | Dr Carlene Starck** Social media has turned protein and fibre into rival camps - one side says we are all under-eating protein, the other says we are wrecking our guts by skipping fibre. So who is right? Dr Cliff Harvey sits down with protein biochemist and nutrition scientist Dr Carlene Starck to weigh the evidence and work out what should actually go on your plate. **In this episode we cover:** - What the fibre meta-analyses show, and why randomised trials of isolated fibre undercut the "it's just residual confounding" argument - Why protein and fibre ended up pitted against each other - Is fibre essential? What "non-essential" does and doesn't mean - If you could only prioritise one, which would a protein scientist choose (and why) - Protein vs fibre for satiety, and what a week on carnivore taught Carlene - Why individual context, mental health and food culture matter more than dietary dogma - Carlene's New Zealand and Australian research showing nutrient-dense diets can cost less - A simple plate model, eating for colour, and the biggest myths about protein and fibre **Chapters** ``` 00:00 Intro 00:12 The protein vs fibre debate 01:35 What the fibre research shows 11:29 Meet Dr Carlene Starck 12:31 From myostatin to protein misfolding 16:53 Why protein and fibre got pitted against each other 20:13 Is fibre essential? 27:06 Protein or fibre: if you had to pick one 31:32 Satiety: protein vs fibre 33:45 A week on carnivore 35:27 Diet, mental health and individual response 40:29 The "second stomach" and enjoying food 44:21 Food, culture and community 47:20 Why dietary dogma doesn't serve people 48:54 Ayurveda and individual constitutions 51:21 Can nutrient-dense eating cost less? 56:41 A simple plate model: palms, fists and colour 58:20 Is there a fibre-to-carb target? 1:01:19 The Hadza, and why oral health matters 1:04:18 Myth busting: protein 1:05:37 Myth busting: fibre 1:07:44 When fibre supplements make sense 1:10:47 Finding the diet that works for you 1:13:39 Cliff's key takeaways 1:15:34 The Practitioner's Roadmap ``` **About Dr Carlene Starck** Dr Carlene Starck is a protein biochemist and nutrition scientist with more than 20 years in nutrition research, protein and amino acid metabolism, and science communication. She holds a PhD in biochemistry from Massey University and is affiliated with the Riddet Institute. Through Starck Science she helps food and nutrition brands turn rigorous protein science into clear strategy. Find Carlene: starckscience.com · Instagram · LinkedIn **Research and links mentioned** - Starck et al. (2021). Nutrient dense, low-cost foods can improve the affordability and quality of the New Zealand diet. doi.org/10.3390/ijerph18157950 - Blumfield et al. (2021). Diet and economic modelling to improve the quality and affordability of the Australian diet. doi.org/10.3390/ijerph18115771 - Blumfield et al. (2022). Should we 'eat a rainbow'? An umbrella review of colourful bioactive pigments. doi.org/10.3390/molecules27134061 - Reynolds et al. (2019). Carbohydrate quality and human health, The Lancet. doi.org/10.1016/S0140-6736(18)31809-9 **Holistic Performance Institute** - Free Practitioner's Roadmap: https://www.holisticperformance.institute/pages/roadmap - Podcast page: https://www.holisticperformance.institute/pages/podcast - Instagram: https://www.instagram.com/holisticperformancenutrition/ - Facebook: https://www.facebook.com/HolisticPerformanceNutrition/ - LinkedIn: https://nz.linkedin.com/company/holistic-performance-institute - YouTube: https://www.youtube.com/@holisticperformance Want the evidence behind the episodes? Our Nutripaedia living reviews track the research on protein, fibre and more, and our HPI courses turn it into practice. Thinking about a career in nutrition? Grab the free Practitioner's Roadmap. If you got value from this episode, follow the show and leave a rating - it helps more people find evidence-led nutrition.