The StoWicks Conversations
by
Carolyn and Seth Wicks
Today's Key Points:
- Fiber Slows Biological Aging
- Improve Gut, Hormone, and Skin Health
- Most Americans are Fiber-Deficient
Carolyn: Tim Duncan and the Spurs. Jared Leto and 30 Seconds to Mars. Thunder and dogs barking. Protein...and fiber. Some things are meant to go together.
Protein has become the star of the show. And to be fair, it deserves the attention. If you're not getting enough protein, you won’t maintain or build muscle, and muscle is one of the strongest predictors of longevity. Everywhere you look, the world is catching on. Starbucks has protein cold foam, Chipotle is selling cups of straight protein, and grocery shelves are filled with high-protein...well everything.
But in the process, we’ve overlooked something just as important. Protein doesn’t work alone. It needs fiber.
Fiber is the quiet BFF to protein that no one talks about, but it impacts nearly everything: longevity, gut health, hormones, skin, hair, energy, and metabolic health. And just like protein, it’s not about one perfect meal, it’s about the small, daily choices that compound over decades.
Seth: The funny thing is that the average American gets less than half the recommended daily intake of fiber, but somehow we also don't eat enough protein. So what the heck is everyone eating?! I'll save that for another newsletter, but I have to assume it's not good.
Anyway, back to fiber. So we don't get enough, but does it really matter? Well, the science says yes. According to a study led by Larry Tucker, eating more fiber has a direct impact on biological age.
Telomeres are like the protective caps on your DNA. They keep your cells stable, and every time you age, they get a little shorter. The faster they shrink, the faster you’re biologically aging. What Tucker’s study found is that people who eat more fiber tend to have longer telomeres, meaning their bodies are aging more slowly at the cellular level. We’re not talking about a small benefit either. The difference in fiber intake was associated with years of biological aging. In other words, something as simple as eating more whole, fiber-rich foods might literally help keep you younger where it actually counts.
Carolyn: The cool thing about fiber is that it doesn’t just help you live longer, like Seth’s talking about, it also helps you look better. And let’s be honest…most of us care about that.
Fiber works by supporting your gut microbiome, the trillions of bacteria living in your digestive system that influence everything from inflammation to hormones to how your skin looks. When you eat enough fiber, you’re feeding the good bacteria. And when those bacteria thrive, they produce short-chain fatty acids that help strengthen your gut lining, reduce inflammation, and improve how your body processes food.
And when inflammation goes down, everything starts to improve, your skin becomes clearer, hydration improves, breakouts become less frequent, and your hair and nails grow stronger.
It also plays a major role in hormonal balance. Fiber helps your body properly eliminate excess estrogen and keeps blood sugar levels stable, which directly impacts things like acne, skin texture, and energy levels. When your hormones are more balanced, it shows up physically: in your skin, your hair, and how you feel day to day.
You can spend hundreds on skincare, collagen powders, and treatments, but if your gut health is off, you’re working against yourself. Eat better and you will not only feel better, but you'll physically look better. It all starts in your gut!
Seth: Fiber, just like protein, is one of the fundamentals of a proper diet. It slows digestion, improves insulin sensitivity, and helps you stay full longer so you’re not constantly chasing your next meal. It also binds to cholesterol and supports heart health in a very real, measurable way.
Studies have consistently shown that higher fiber intake is linked to lower risk of heart disease, better metabolic markers, and improved long-term health outcomes. And yet, most people are walking around getting 10–15 grams a day when it should be double that!
So stick to simple, repeatable habits like eating more whole, fiber-rich foods that control hunger and compound into a healthier and more resilient body over time.
Carolyn: Okay, so how do you add more fiber to your diet? I'm glad you asked! Try one (or more) of these:
- Add berries to breakfast
- Include avocado with meals
- Eat whole fruits instead of juices
- Add chia or flax seeds to smoothies
- Eat vegetables with every meal
Most experts, including Andrew Huberman, point to about 25–35 grams of fiber per day. What is important is the diversity of fiber sources, increasing your fiber gradually, and pairing that fiber with a fermented food for optimal gut health.
As with most good things, your investments, time in the gym, and protein intake, the benefits will compound over time. So take it slow and start small, but remember just how big the return will be.
Seth: Just as you are probably paying attention to your calorie and protein intake, start paying attention to fiber as well. Yes, you can have the occasional cheat meal, but aim for meals that support your health at least 80% of the time. Remember: Your health is built through simple, consistent choices. Make the right ones.
Carolyn: This week, add one extra serving of fruit, vegetable, or beans to your day. That’s it. One small habit compounds faster than you think.
Seth: It also helps to track your food intake. Write down what you eat today and see how many grams of fiber you get. From there, make adjustments to hit the 25-35 gram benchmark.
Both: Just be like McDonald's CEO and don't eat junk food!
See you next week,
Carolyn & Seth
The StoWicks
Quote of the Week:
“Let food be thy medicine and medicine be thy food.”
Hippocrates
