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Jump straight to the studies breakdown: 14:36

In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. You'll learn how weight loss impacts hunger hormones — and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic health, and preserve lean muscle mass.

Key Topics Covered:

🔎 Study 1: "Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a meta‐analysis."

• Why researchers explored the hormonal responses to different weight loss strategies

• How calorie restriction, exercise, or a combination of both affects hunger hormones like ghrelin, PYY, GLP-1, and CCK

• Why individuals who lose more fat-free mass (FFM) may experience greater hunger spikes — and how resistance training and protein can help mitigate this effect

🍳 Protein and Satiety Hormone Research

• How high-protein diets increase key satiety hormones like PYY, GLP-1, and CCK

• The exciting discovery of LEAP2, a hormone that suppresses ghrelin and helps reduce appetite — especially in ketogenic and high-protein diets

💪 Study 2: "Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health Across the Lifespan"

• How much protein older adults require per meal to stimulate muscle protein synthesis

• How to balance protein distribution across meals for superior results in muscle maintenance and appetite control

• Which protein source proved particularly effective for boosting MPS, especially when paired with resistance training

• Insights on how increased protein intake improves insulin sensitivity, glucose control, and enhances satiety hormones to help manage long-term appetite

🎧 Tune in now for practical insights you can apply to your nutrition and fitness strategy today!

🎧 Tune in now for powerful insights you can apply to your diet and lifestyle!

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.