Dr. Bill Campbell on Boosting Fat Loss With Protein

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Dr. Bill Campbell on Boosting Fat Loss With Protein

Рет қаралды 3,888

Күн бұрын

Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt
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Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss?
As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat.
In this episode, I'm joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss.
In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has published more than 150 scientific papers, and also has a research review in which he examines scientific papers and breaks them down into simple, practical insights.
Our discussion covers . . .
The details of several studies demonstrating protein's fat loss effects (independent of just creating a calorie deficit), including possible mechanisms at play
How increasing protein intake can lead to greater fat loss, even in a smaller caloric deficit
Practical implications of these findings for optimizing protein intake during a cutting phase
How to use protein to minimize fat gain during periods of overeating
The significance of increasing protein intake from high to very high levels for enhancing fat loss
And more . . .
So, if you're interested in learning how protein intake affects fat loss, and how to use that information to get better results, this episode is for you.
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Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:15) Legion One-on-One Coaching: www.muscleforlife.show/vip
(5:23) How does protein intake affect fat loss?
(6:37) What are the possible mechanisms through which protein influences fat loss?
(19:42) How can you lose more fat while being in a smaller calorie deficit?
(33:19) Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
(35:57) What are the practical implications of these protein and fat loss studies?
(37:43) Should you significantly increase protein when cutting to lose fat faster?
(40:00) How can protein be used strategically during periods of overeating?
(42:49) What are some ways to get more of your calorie surplus from protein?
(44:06) What questions related to protein and fat loss would you like to pursue next?
(48:00) Is there a benefit to increasing protein from high to very high levels for enhancing fat loss?
(54:20) Where can people find your work?
(56:39) My free meal planning tool: buylegion.com/mealplan
(58:06) Subscribe and please share the podcast with a friend! www.muscleforlife.show
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Mentioned on the Show:
Legion One-on-One Coaching: www.muscleforlife.show/vip
Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to buylegion.com/mealplan and download the tool for free!
Bill Campbell’s Instagram: / billcampbellphd
Bill’s Website: www.billcampbellphd.com/
DNA-Based Diets: legionathletics.com/dna-based...

Пікірлер: 37

@MikeMatthewsFitness 3 ай бұрын

@mcso9166 3 ай бұрын

Thanks for featuring Dr. Campbell. He is always interesting and insightful. Continue with the great content!

@MikeMatthewsFitness 3 ай бұрын

Thanks for listening! Really enjoyed talking with Bill.

@ianosgnatiuc 11 күн бұрын

My strategy was to eat everything what contains proteins and has less than 5% fats and less than 5% carbs. In that category are, for instance, low fat dairies.

@landdesigner4195 3 ай бұрын

Spot reduction??? Looking forward to that one too.

@Thistooshallpass2 16 күн бұрын

Same about not regressing while on vaca !.when im off work. And not as strick on diet... or less focused on choosing healthier whole.food .and slack on my weight lifting I always feel i feel and.look leaner..Purley me sleeping in and skipping breakfeat .. and not being super busy work wise (i temd to snack when im.stressed) i snack alot less ..also im sure my bodys is screaming gratitude for giving it a break and rewarding me with more leanness..( is that a word?! Lol)

@hockeymomavalon2499 3 ай бұрын

Awesome talk! Lots of valuable info!

@MikeMatthewsFitness 3 ай бұрын

Glad it was helpful!

@lizmccaleb577 3 ай бұрын

I listened this morning on the podcast. Great stuff.

@MikeMatthewsFitness 3 ай бұрын

Thanks for listening!

@shellyturner2766 3 ай бұрын

Enjoyed.

@robertthompson5501 3 ай бұрын

Love my Steak and Eggs🏋‍♂️🏋🏻💘

@Thistooshallpass2 16 күн бұрын

Where can we find this study.. did anything else change ..did they start working out more lifting heavier!?

@Thistooshallpass2 16 күн бұрын

I feel after 2 grams plus per lb is just over doing it .. and alome wont do much more doing 3 grams ..unless it has a mental benifit and makes you mentally stronger and therefore your workouts get more intense

@FjorinoMusaku 22 күн бұрын

can you upload the actual study?

@Thistooshallpass2 16 күн бұрын

When does thatvlast study come out !?

@MikeMatthewsFitness 15 күн бұрын

Not sure yet.

@ekolder 3 ай бұрын

@MikeMatthewsFitness I'm pretty sure the answer to the questions about the excess protein calories and what happens to them if not stored as fat is that the excess protein is often excreted as waste. Not burned and not stored. What do you think?

@MikeMatthewsFitness 3 ай бұрын

If not stored as fat or used to repair tissue (lean mass and other tissue i.e. skin./nails etc) then excretion is a fair guess.

@Thistooshallpass2 16 күн бұрын

You cant store protien right? But it can turn amd stored as fat?

@Thistooshallpass2 16 күн бұрын

@MikeMatthewsFitness you can't store protien right ? Is it the energy from protien that is stored as fat?

@azulsimmons1040 3 ай бұрын

Interesting. So increasing protein confirmed to work for weight loss even if the protein causes an increase in calories. I have wondered how hard it is to turn protein into fat if you overeat primarily protein. Is there a process similar to that which converts carbs to fat if you overeat carbs? Can protein be converted to fat through some process?

@MikeMatthewsFitness 3 ай бұрын

The TEF for protein is highest of all macros at 30%. Since protein burns 30% of itself in the digestion process, it makes complete sense the participants lose fat in a small surplus. For carbs, the TEF is 5-10%, so in theory it probably wouldn't work the same.

@azulsimmons1040 2 ай бұрын

@@MikeMatthewsFitness When I think about this with a 30% TEF, each gram of protein is roughly 2.8 calories. With gram of fat being 9 calories, you would have to eat 4 grams of protein to even have the possibility of the body converting protein to fat not including the energy necessary to do that if that process even exists. Protein is useful primarily for tissue repair and maintenance, not so efficient for energy much less conversion to an energy nutrient like carbs or fat. I wonder if you consumed only learn protein or an excess of protein over time, you would just die or be excreted before it would be turned into fat. So protein is the macro that can be overeaten in fairly large quantities without concern it will increase fat gain. In fact, it will likely learn to increased lean tissue mass while most of the excess will be excreted rather than utilized in fat building process. It really does make protein the ultimate fat loss macronutrient due to its limited functions within the body.

@DJSTOEK 2 ай бұрын

❤

@mojsharhappy 2 ай бұрын

"Random brain dropping"!

@Thistooshallpass2 16 күн бұрын

My hypothesis will be that the girls weight lifting will have more of a fat loss.

@Thistooshallpass2 16 күн бұрын

Iv heard about that study when very over weight people and having them walk like 8 hours.. they kept the weight loss/ fat ( I believe) for a very long time after.. soo cool !

@LarryShipeWorld 3 ай бұрын

When it comes to not gaining body fat by eating more protein.Is that just whey powder protein?Or is that actual meat protein or whole food protein?

@GG-wg1yh 3 ай бұрын

Same difference. Whole foods just digest slower than protein powder.

@MikeMatthewsFitness 3 ай бұрын

Either would provide same results. They used whey in the study, but protein is protein.

@FjorinoMusaku 22 күн бұрын

@@MikeMatthewsFitness can you please upload the study?

@Thistooshallpass2 16 күн бұрын

@@MikeMatthewsFitnessiv heard so much that males me feel guilty to drink my protien shakes I which I add super seeds to and another flavor. Like p2b or nut power powder flavors .. right now toffee crunch 😊 because I should strive to get it from whole.foods.. is there a.chance inwpuld loose more fat if I ate 100 grams of protien from whole.food vs 100 grams of whey and whole foods