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

Pursuit of Wellness

Mari Llewellyn & Pursuit Network

Health & Fitness, Mental Health, Fitness, Nutrition

4.8 • 2.7K Ratings

🗓️ 3 March 2025

⏱️ 33 minutes

🔗️ Recording | iTunes | RSS

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Summary

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! Leave Me a Message - click here! For Mari’s Instagram click here! For Pursuit of Wellness Podcast’s Instagram click here! For Mari’s Newsletter click here! For JJ Virgin’s Instagram click here! For Organic Olvia’s Instagram click here! Sponsored By: Own your health with Function—over 100 advanced lab tests covering hormones, metabolism, and more. Skip the waitlist at functionhealth.com/pow. Treat yourself to the best bras and shapewear on the market. Save 20% at honeylove.com/POW. Use our exclusive link to get 20% off and support the show. After checkout, be sure to tell them we sent you. #ad Optimize your metabolism with Lumen. Get real-time insights and personalized guidance. Visit lumen.me/POW for 20% off your purchase. Cancel unwanted subscriptions and track your spending with Rocket Money. Start saving today at RocketMoney.com/POW. 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

Transcript

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0:00.0	This is The Pursuit of Wellness Podcast and I'm your host, Mari Lauella.
0:09.7	What is up, guys? Welcome back to the Pursuit of Wellness podcast. Today we are doing a very
0:15.6	special episode all about protein. I feel like protein has really become a more well-known important macro when it comes
0:24.3	to health, fitness, longevity, kind of everything. And it's really nice to see people,
0:30.2	especially women, putting an emphasis on protein. It's definitely a very important part of my
0:35.3	personal diet. I feel like it keeps me satiated. It helps with muscle growth.
0:39.9	If you want to be active, fit, capable, lean and have good muscle, you need to be consuming a decent amount of protein.
0:49.1	Like I think they say a gram per pound of lean body mass. And that's something I've kind of followed since the
0:55.4	beginning of my fitness journey. Greg from the beginning taught me the importance of protein.
0:59.9	And it's something that I've carried throughout. And I think it's honestly a huge part of my journey.
1:05.2	Another piece of the protein journey that I think is really important is creatine. I spoke about this
1:10.7	recently. But I got a little bit lazy with is creatine. I spoke about this recently,
1:11.4	but I got a little bit lazy with my creatine. I usually add it in my hydrophlask every day,
1:16.3	and I recently reincorporated it. And the difference it makes is astronomical. It helps with
1:22.8	brain and cognitive function. It helps with muscle hydration. I just feel so much better taking creatine
1:28.4	every day. And I think a lot of women are afraid of creatine because of certain myths around it.
1:33.7	And it has been such a big piece of my journey. The bloom creatine is what I use every single day.
1:39.3	It maximizes protein synthesis, supports muscle growth and muscle recovery, boosts energy, improves strength
1:45.9	and performance. It's also the most science-backed supplement on the market. Creatine has so
1:51.3	much science behind it. So highly recommend incorporating that as well. Protein is so important.
1:56.7	It helps build muscle and aid recovery. It boosts metabolism and fat loss and it keeps you full
2:02.5	and energized. We have had so many experts come on the show and discuss the importance of protein.
	...

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