Pursuit of Wellness

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

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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 Bloom Creatine, 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

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

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        Pursuit of WellnessBy Mari Llewellyn & Pursuit Network
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