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

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

2025/3/3
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Pursuit of Wellness
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JJ Virgin
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Mari Llewellyn
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Mari Llewellyn: 蛋白质对我的健康和健身至关重要，它能让我保持饱腹感，促进肌肉生长，提高新陈代谢和减脂效果。我每天都摄入大量的蛋白质，我的饮食计划围绕蛋白质展开，包括早餐、午餐、晚餐和零食。我建议大家每天摄入的蛋白质量为每磅体重一克，并且要关注蛋白质的整体摄入量，而不是仅仅关注摄入时间。增加肌肉量可以提高基础代谢率，帮助燃烧脂肪，对健康和长寿至关重要。女性也需要摄入足够的脂肪来维持激素健康和整体能量水平。 JJ Virgin: 随着年龄增长，我们会产生肌萎缩抵抗，难以从蛋白质和阻力训练中增肌。许多女性为了减肥而少吃，这会导致营养不良，阻碍肌肉生长。我建议随着年龄增长，摄入0.7到1克/磅目标体重的蛋白质。先吃蛋白质可以帮助人们做出更好的食物选择，因为蛋白质更能让人饱腹，并具有更好的热效应和更高的满意度，还能更好地控制血糖。肌肉蛋白质转换需要消耗能量，因此拥有更多肌肉可以燃烧更多卡路里。我们应该将“减肥”重新定义为“减脂”。人体由脂肪量和脱脂量组成，减脂过程中可能会损失一些脱脂量。DEXA扫描可以帮助评估身体成分，包括内脏脂肪。如果需要减掉10到20磅甚至30磅的体重，或者属于瘦胖型，则在减脂的同时应该增加肌肉。为了避免新陈代谢适应，肌肉至关重要，因为肌肉具有很高的代谢活性。肌肉质量决定了基础代谢率，因为肌肉不断进行分解和合成。想要减肥，首先要改善新陈代谢。改善新陈代谢的关键在于睡眠、营养和运动。充足的睡眠对于改善胰岛素抵抗至关重要。营养均衡，补充足够的营养素，例如维生素D，可以改善胰岛素敏感性。运动可以提高胰岛素敏感性，保持能量平衡很重要。在关注细节之前，应该先关注主要因素，例如步数、体重和基础营养。在关注补充剂之前，应该先关注基础营养。建立良好的基础非常重要，然后再逐渐增加其他健康习惯。 Mari Llewellyn: 肌肉对于血糖平衡至关重要，因为它可以储存碳水化合物，防止血糖水平升高。血糖波动会导致炎症和压力，对肾脏和肾上腺有害。保持血糖稳定可以促进身心健康。减肥、增肌和健身之旅最终都是为了提升身心健康。在减脂期间，需要比平时摄入更多蛋白质以保持瘦体重。需要摄入至少30克蛋白质才能刺激肌肉蛋白质合成。我通过结合西方科学和整体方法来改善健康状况。由于炎症，我们的GLP-1水平可能较低。高蛋白高纤维食物、肉桂、胡芦巴和人参等草药可以提高GLP-1水平。我的Gluco Bitters配方可以帮助提高GLP-1水平并调节血糖和食欲。绿茶、黑巧克力等富含多酚的食物可以提高GLP-1水平。

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Shownotes Transcript

**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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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