In this episode, we’re talking about one of the most misunderstood topics in women’s fitness: protein. Protein plays an important role in changing your body composition, but it’s not the magic solution many influencers make it out to be.

I break down what protein actually does in your body—how it supports muscle repair, helps you feel full, and slightly increases your energy expenditure—and what it can’t do (spoiler: it doesn’t “burn fat”). You’ll also learn why resistance training, recovery, and consistency—what I call the“boring basics”—are still the real miracle tools for building strength and maintaining muscle, whether or not weight loss is part of your journey.

You’ll learn:

• Why eating protein without strength training won’t maintain muscle
• How protein supports satiety, recovery, and metabolism
• What is the thermic effect of food (and how small that impact really is)
• Why the “boring basics” are anything but boring when it comes to results

Mentioned in this episode:

• GLP-1 medications and muscle maintenance
• Common misconceptions about protein and fat loss
• Evidence-based basics for sustainable body recomposition

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