Ep 91: Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health

Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age. My goal is to share the latest evidence-based information about protein and dispel some of the misconceptions hanging around for a while so you have more clarity regarding this essential macronutrient. I’ll leave you with specific strategies to meet your protein needs, optimal protein distribution throughout the day, the use of supplements, and how to apply these strategies for a flexible approach during any fat loss or muscle-building phase. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:13] The effects of a slight increase in protein on body composition [5:33] Wide-ranging benefits of protein [10:21] The anabolic window [12:03] Consuming protein before bed for sleep-induced muscle growth [13:20] How much protein you can actually use [16:35] Tony shares what he likes about Philip and the Wits & Weights community [17:20] Food quality and satiety [19:05] Strategies to meet your protein needs [23:03] Optimal protein distribution throughout the day [24:48] Protein sources and the use of supplements [26:30] Fad diets that suggest very high or low protein [28:15] Flexible approach during any fat loss or muscle-building phase [32:51] Outro Episode resources: Check out 1st Phorm supplements here . Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram