The Science of Protein, Fat Loss & Muscle Gain

How much protein do you really need? Does the “30-gram
rule” actually matter? Is there really an anabolic window after
exercise?This episode explores the science behind protein intake,
muscle growth, fat loss, body recomposition, exercise, and
overall health. We separate popular nutrition claims from
evidence-based approaches and explore practical strategies for
improving body composition without wasting time. In this
episode:How much protein to consume per day and per mealProtein
timing and muscle protein synthesisThe truth about the
post-workout anabolic windowFasted training and fat lossAnimal
vs. plant-based proteinWhey, soy, pea and other protein
sourcesBuilding muscle while losing fatFiber, carbohydrates and
ketogenic dietsArtificial sweeteners and diet drinksCaffeine,
exercise and fat lossAlcohol, sleep and recoverySeed oils vs.
animal fatsSaturated fat and cardiovascular healthCollagen
supplementationCreatine, vitamin D, fish oil and other
supplementsResistance training, cardio, supersets and cluster
sets A practical deep dive into nutrition and fitness science for
anyone looking to build muscle, lose fat, improve performance,
and make smarter health decisions.