Justin Quinn, MD

03/11/2026

One more nutrition topic I keep coming back to with patients: FIBER.

Most people focus on calories, carbs, fat, or protein — but fiber is one of the most overlooked parts of nutrition, and it matters more than people realize.

Fiber plays a big role in:
• Appetite control
• Blood sugar stability
• Cholesterol
• Gut health
• Weight management
• How full you feel after meals

What I see often is this:
People increase protein (which is good), but fiber stays very low. The result is constipation, blood sugar swings, lingering hunger, or GI side effects — especially for those on GLP‑1 medications.
Most adults should be aiming for roughly 25–35 grams of fiber per day, but many people don’t even get half of that.

Good sources don’t have to be complicated:
• Vegetables
• Beans and lentils
• Berries
• Whole grains
• Nuts and seeds

Fiber works best when it’s part of a meal — especially paired with protein. That combination tends to keep people full longer and feeling more stable throughout the day.

Like most things in nutrition, this isn’t about perfection.
It’s about being intentional and building meals that actually support how your body works.

03/09/2026

Lately I’ve been talking a lot about healthy diet and protein with patients, so let’s talk about the part people often forget to look at:

FAT — especially saturated fat.

Not all protein sources are created equal.
For example, when patients tell me they’re “eating more protein,” we’ll often look at what kind:
A typical serving of skinless chicken breast has very little saturated fat — often just a few grams.
A lean cut of pork falls somewhere in the middle — roughly around 8–10 grams of saturated fat depending on the cut.
Certain fattier cuts of beef can be much higher — sometimes 25–30 grams of saturated fat or more in a larger serving.

Same protein goal. Very different metabolic impact.
This is one reason I emphasize lean protein so much — especially for people working on weight, cholesterol, blood sugar, or heart health.

It’s not that beef or pork are “bad.”
It’s about frequency, portion size, and choosing the right cuts.
Over the past year, I personally lost about 15 pounds by:
• lowering excess dietary fat
• increasing lean protein
• being more intentional with food choices
Nothing extreme. Just consistency.

When patients swap higher‑fat proteins for leaner options — even without changing calories — I often see:
• better satiety
• improved lipid numbers
• better energy
• more sustainable weight loss

Nutrition isn’t about perfection.
It’s about stacking small decisions in your favor.
If this is helpful, comment “More” or feel free to ask any questions and I can try to address them in future posts.

03/06/2026

Nutrition has been a big focus for me this year, both personally and with my patients.
Over the past year, I lost about 15 pounds by doing two fairly simple things:
I lowered the amount of fat in my diet and intentionally increased my lean protein intake.
No extreme dieting. No cutting out entire food groups. Just being more deliberate.
What I’m noticing more and more in clinic is that most patients are not eating enough lean protein, even when they’re trying to “eat healthy.”

Protein matters more than most people realize. It helps with:
Energy
Appetite and cravings
Blood sugar control
Preserving muscle as we age
Weight management

A lot of meals I see are carb‑heavy with very little protein, which leads to feeling hungry again quickly and frustrated that nutrition “isn’t working.”
Here’s a simple way to estimate how much protein you need:
Start with your body weight in kilograms.
(To convert pounds to kilograms, divide your weight in pounds by 2.2.)
General daily protein targets:
About 0.8 grams per kilogram is the minimum recommendation for adults.
Many people — especially those trying to lose weight, maintain muscle, or improve metabolic health — do better closer to 1.0–1.2 grams per kilogram per day.
Example:
If you weigh 180 lbs
180 ÷ 2.2 = ~82 kg
Protein range = about 65–100 grams per day, depending on goals
That doesn’t mean eating it all at once. It means building meals around a protein source, then adding carbs and fats intentionally.

Lean protein doesn’t have to be complicated:
Chicken or turkey
Fish
Eggs or egg whites
Greek yogurt
Cottage cheese
Lean beef
Beans or lentils

When patients start prioritizing protein — even without changing much else — I often see better satiety, fewer cravings, more stable energy, and better long‑term results.

Nutrition doesn’t need to be perfect.
But it does need to be intentional.

If this is helpful, I’m happy to share more about nutrition.
Comment “More” or feel free to ask any questions and I can try to address them in future posts.

03/03/2026

Final Thoughts on Thyroid Health (and a few internet myths)
I’ve shared a few posts recently about thyroid labs, how the thyroid works, and why nutrients like iodine, selenium, B12, and folate matter. I wanted to wrap up with this:

Most thyroid issues don’t come down to one number.
In real life, it’s usually a combination of hormones (TSH, T4, T3), how well your body converts hormone, nutrient status (sometimes), stress, sleep, lifestyle, and time. Patterns matter more than snapshots.

One of the most common things I hear is:
“My labs were normal, but I didn’t feel normal.”
That disconnect is real — and it’s why thyroid care has to be individualized. What’s “normal” on paper isn’t always the whole story for the person sitting in front of me.

Before I close this series, here are a few thyroid myths I see online all the time:

Myth: “If your TSH is normal, your thyroid is fine.”
Not always. TSH is an important signal, but it’s not the full picture. Sometimes you need context, trends over time, symptoms, and additional labs.

Myth: “Everyone with fatigue has a thyroid problem.”
Fatigue is real — but thyroid is only one possible cause. Sleep, stress, anemia/iron issues, B12/folate deficiency, depression/anxiety, inflammation, medications, and metabolic issues can all look similar.

Myth: “You can fix your thyroid with supplements alone.”
Supplements can help when there’s a true deficiency, but they’re not a universal fix. More isn’t always better — and some supplements can cause harm if taken incorrectly.

Myth: “Iodine is always the answer.”
Iodine is essential — but more is not automatically better. In some people, excess iodine can actually worsen thyroid problems. This is one reason I’m cautious about blanket advice from the internet.

Myth: “Thyroid meds are optional once you ‘heal your gut’ or ‘detox.’”
Some people truly need thyroid hormone replacement, and stopping it without medical guidance can make people feel miserable — and in rare cases, become dangerous.

Myth: “If you have Hashimoto’s, gluten is ALWAYS the cause.”
Some people feel better adjusting diet. Others don’t. Autoimmune thyroid disease is more complex than one ingredient.

Bottom line: Be careful with confident internet claims. Thyroid care is one of the areas where people get the most misinformation — and it can send you down expensive, frustrating rabbit holes.
If there’s one takeaway from this series, it’s this: Don’t chase one number — look at the whole picture.
Thanks to everyone who commented and followed along. I appreciate the conversations.

02/12/2026

❤️ Valentine’s Day & Heart Health ❤️
Valentine’s Day usually makes us think about hearts — the cartoon kind.
But as a family doctor, it also makes me think about the real one.
The heart isn’t just something I talk about in the clinic. It’s personal.
It’s the reason I want to stay healthy for my wife.
It’s the reason I want to be around for my son — not just now, but years from now.
Most people don’t realize this, but heart disease doesn’t usually show up all at once.
It builds quietly over time — through stress, sleep, diet, movement, and habits we repeat every day.
That’s why I always tell patients:
Heart health isn’t about perfection. It’s about consistency.
Small things matter:

Taking a walk instead of skipping movement altogether
Choosing better most days, not every day
Managing blood pressure, cholesterol, and blood sugar early — not after there’s a problem
Making time for the people who lower your stress just by being around

This Valentine’s Day, flowers and chocolate are great — but the best gift you can give the people you love is taking care of yourself so you can be there longer.
That’s what I’m working on, too.❤️

02/04/2026

Part 2: How Your Thyroid Actually Works
Here’s Part 2, since so many of you asked for more!

Let’s break down how the thyroid actually works — in simple, everyday language.
Your thyroid may be small, but it drives your:

Energy
Metabolism
Mood
Digestion
Hair and skin health
Body temperature

When it’s off, you feel it everywhere.

TSH — The brain signal
TSH is your brain telling your thyroid to “speed up” or “slow down.”
It’s the thermostat — not the heat.
T4 — The storage hormone
Your thyroid mostly makes T4, which is hormone in storage form.
It doesn’t do much until your body converts it.
T3 — The active hormone
This is the hormone that actually gives you energy, clearer thinking, and a normal metabolism.
If you don’t convert T4 → T3 well, you can feel lousy even with a “normal” TSH.

The nutrients your thyroid depends on
Here’s where things get interesting. Your thyroid can’t do its job without certain nutrients — and when these are low, symptoms show up even if labs look “okay.”

Iodine
Your thyroid cannot make T4 or T3 without iodine.
Low iodine can contribute to fatigue, weight changes, and thyroid dysfunction.

Selenium
Selenium is the nutrient that helps convert T4 into T3 — the active hormone.
It also plays a role in reducing thyroid inflammation, especially in autoimmune thyroid disease.
When selenium is low, even good T4 levels may not convert properly.

Vitamin B12
Low B12 can mimic thyroid symptoms:
Fatigue
Memory issues
Numbness/tingling
Hair changes

Many thyroid patients end up low in B12.

Folate (Vitamin B9)
Folate supports hormone metabolism and energy production.
Low folate can worsen fatigue and mood symptoms.

Bottom line
Your thyroid isn’t just about one number.
It’s a system — hormones, conversion, and key nutrients all working together.
If one piece is off, you feel it.

If you want Part 3 just comment “Part 3.

01/28/2026

THE ONE LAB VALUE I ALWAYS CHECK TWICE?

TSH — Thyroid Stimulating Hormone.
This one hits close to home for me.
My wife struggled for years with symptoms that didn’t seem to add up — fatigue, mood changes, weight fluctuations. Multiple labs were called “normal”… but her thyroid labs were drifting, and no one put the pieces together.
Once we caught it, everything made sense.
That experience changed the way I practice.

Here’s why I now double‑check thyroid labs on nearly every patient:
🔹 I’ve diagnosed around 5 cases of iodine deficiency just this year.
It’s not something most people think about, but iodine is essential for a healthy thyroid. When it’s low, people feel awful — and they often blame stress, age, or burnout.
🔹 Small abnormalities can create big symptoms.
A TSH that’s “technically normal” can still be completely wrong for that person. Patterns matter. Gradual shifts matter.
🔹 Many patients go years without answers.
I can’t tell you how often someone comes in feeling exhausted, foggy, or off… and their thyroid labs explain everything.
🔹 Fixing it can be life‑changing.

When thyroid levels improve — or when we identify a nutritional issue like iodine deficiency — patients often feel like someone “turned the lights back on.”
If you’ve been feeling unusual fatigue, unexplained weight changes, brain fog, or mood shifts, your thyroid might be the missing piece.

Want me to break down the other labs I always check alongside TSH?
Comment “More” and I’ll post part 2.

01/24/2026

Due to potential winter weather, our office is monitoring conditions that may affect clinic operations.

At this time, we remain open. Any delays, closures or changes to appointments will be communicated promptly.

Please call the office before traveling if you have any concerns. Your safety is our priority.

*Please check the Summit Medical Group, PLLCwebsite for up to date information!*

01/23/2026

Of course they forgot to include the essential storm supplies: milk and bread. East Tennessee law.

01/22/2026

How to Prepare for This Weekend’s Snow & Ice Storm

A major winter storm is heading toward East Tennessee this weekend. While the exact mix of snow, sleet, and freezing rain is still shifting, here’s what we know:
Snow is expected to start Saturday morning, January 24, across East Tennessee, with temperatures in the low 20s at sunrise and a shift from snow to sleet and freezing rain later in the day as temps hover near freezing.
Some areas south of Knoxville could see more ice, while areas north may receive heavier snow. Even a tenth of an inch of ice can create dangerous conditions.
Temperatures will remain very cold after the storm, meaning anything that falls could refreeze and stick around through early next week.

My Advice as Your Local Primary Care Physician

Stock up on essentials
Make sure you have medications, water, nonperishable food, batteries, flashlights, warm clothes, and blankets. The Red Cross specifically recommends these items ahead of this storm.

Prepare your vehicle
If you must travel, fill your gas tank beforehand and pack blankets, snacks, water, jumper cables, and a portable charger. Road conditions are expected to become hazardous as precipitation changes form throughout Saturday and Sunday.

Check on vulnerable people
Cold exposure is especially dangerous for older adults and medically fragile individuals. During previous storms in this region, many emergencies were related to hypothermia and power loss.

Be ready for power outages
If power goes out, use generators outdoors only, dress in layers, and confine your household to one room to maintain heat. TEMA warns that energy demand and icy conditions may cause localized outages.

Bottom Line
East Tennessee may face a combination of snow, sleet, freezing rain, and very cold air behind the system. Prepare your home and vehicle, avoid travel if possible, and check on those who may need help.

And most importantly — if it does snow, enjoy the weather safely.

04/18/2025

01/27/2025

Please join us in welcoming Aundrea Wallace, NP to FCFP!
She will be providing care for patients Tuesday-Friday during our after hours clinic beginning on February 4th.
We are excited to have her as part of our team!