Let's take a deeper dive into protein. How much protein do you need to consume to optimize muscle

growth and prevent muscle loss, especially as you age? How much protein should you have

if you're trying to lose body fat? I think this is really important to acknowledge that higher protein

diets help to prevent muscle loss associated with weight loss. We know that weight loss is going to

cause some loss of lean body mass specifically protein. So what are the protein thresholds and

targets? And what about protein timing? Eating one meal a day or two meals a day versus having

evenly spread out distributions of protein. And we're also going to touch on muscle quality

in obesity. And why it's really important to lose that body fat because as you get more

of a weight, fat gets infiltrated in your skeletal muscle. And this leads to a lot of problems

including muscle loss, loss of strength, and also functional changes within the muscle metabolic

changes because your muscle is really a glucose sponge. And if you have marbled fat like muscle,

then the metabolic characteristics of your muscle are problematic. We're going to draw data from

many different studies. One of the studies that I think you should definitely download and I'll

put it in the show notes below is titled preserving healthy muscle mass during weight loss.

It's a really easy read. A lot of good research that we're going to share with you today comes

from this article. And the scientists talk about why muscle quality and strength are really important.

So as your muscles become more marbled like because you're just you're not using them,

you're a little bit overweight or obese, your strength is compromised. And as you lose the weight,

even if you lose a little bit of muscle during that weight loss process,

you start to decrease the amount of fat content in the muscle. Now strength is really important.

We've talked about strength in many other videos, how it's independently associated with all

cause mortality and deaths from all causes, specifically cardiovascular disease. And the more fat

...