The Truth About Protein: How to Eat for Fat Loss & Muscle Growth

Ep. 179: Protein is one of the most powerful tools for metabolism, muscle growth & overall wellness—but are you eating enough? In this episode, we break down why protein is so essential, how to structure your meals for better energy & blood sugar balance, and exactly how much protein you need. We also discuss common myths, why “fat loss” matters more than “weight loss,” and how to build a diet that actually supports your goals. Plus, I share my own protein habits, favorite snacks & why I build every meal around this macro. Tune in to optimize your nutrition & take your wellness to the next level!

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Show Links:

• Make the most of your protein with BloomCreatine, scientifically formulated to build lean muscle, improve strength, and elevate your workouts.
• Strength Training Secrets for Women: Protein, Ozempic, and Aging Powerfully with Celebrity Nutrition Expert & Fitness Hall of Famer JJ Virgin
• How Organic Olivia HEALED her Chronic Illness: Ancient Medicine, Blood Sugar Balancing, and Self-Discovery
• Sustainable Fitness Tips: How I Kept the Weight Off
• Why Protein & Muscle Are So Important + Ozempic (the truth) Weight Lifting & Fat Loss w/ Dr. Gabrielle Lyon

Topics Discussed

• 00:00:09Introduction
• 00:02:43Anabolic resistance from aging (Ep. 133: JJ Virgin)
• 00:03:46Eating protein first
• 00:05:00Benefits of protein
• 00:05:29Having more muscle burns more calories
• 00:06:04Reframing “weight loss” to “fat loss”
• 00:08:07Becoming metabolically healthy before losing weight
• 00:09:00How to heal metabolism
• 00:10:26Master the basics first
• 00:14:46Why is muscle so important? (Ep. 129: Organic Olivia)
• 00:16:44The importance of protein for body recomposition
• 00:18:26Naturally boosting your GLP-1
• 00:19:41What a protein rich meal should look like
• 00:22:11The greatest lesson Olivia learned from Dr. Lyons
• 00:26:32High protein diet for weight loss (Ep. 75: Solo)
• 00:27:16Example of a high protein meals and snacks
• 00:29:35How much protein to consume
• 00:30:14Benefits of increasing muscle mass
• 00:30:46Fats