Demystifying Protein (Part 1): Muscle Growth, Intake, and Timing

Demystifying Protein (Part 3): Does Protein Burn Fat?

In this episode, we take on one of the most persistent myths in the fitness industry: that eating protein will burn fat or "hack" your metabolism. Spoiler — it won't. But the truth is actually more interesting than the myth. We break down the thermic effect of food, what it actually means for your daily calorie burn (with real numbers), and why it has been so dramatically overstated by fitness influencers and supplement marketers. We also cover how protein does genuinely support body composition — through satiety and muscle preservation — and what actually matters if changing your body composition is a goal. This episode is part 3 of a 3-part protein series. ⌚ TIMESTAMPS 0:00 Intro: Will protein magically hack your metabolism? 4:25 How Satiety works 7:50 An example of how researchers study on protein and satiety 11:40 The thermic effect of food KEY TAKEAWAYS ⭐ Protein does not directly burn fat — this claim is based on a real but modest phenomenon called the thermic effect of food ⭐ The thermic effect of protein is 20–30%, compared to 5–10% for carbs and 0–3% for fat ⭐ Increasing protein from 50g to 125g on a 2,000-calorie diet burns roughly 60–80 extra calories per day — a small change, but not a metabolism hack ⭐ Protein is the most satiating macronutrient, which can indirectly support lower calorie intake without white-knuckling willpower ⭐ Building and preserving muscle through resistance training and adequate protein is the most meaningful way protein supports body composition RESEARCH Description of the Satiety Cascade Model [https://pdf.sciencedirectassets.com/271911/1-s2.0-S0924224415X00021/1-s2.0-S0924224414002386/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEND%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJIMEYCIQC7z8VCvh4YXPkGkILQ4OU5HgI4KqCcEGMH4VpWLYWRBAIhALz5gWHxQwCtky%2FoUTTzspJuUfzlK84xzbi3oAus%2Bpn5KrwFCJn%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEQBRoMMDU5MDAzNTQ2ODY1IgxhihuaFGwpisY%2FZpUqkAUpv7PRV78xKidqklclft9MV9yNVueRcoQY6L%2FYfZg9UOT%2FTT%2FTqfQfIiBIGJayd7sKT2Ch0BdNhpK52qWuQWBTWt%2B5kPC6QXRCXq00rRzC%2Bg%2F95g4wLvHrxhEiCmLKJT%2F5SQE3%2BBw7SKwS1ihwSY595ZKHIJ6hR1lL9MUfD3V60mTkWNbxTNBvjTCRQgZOXTk6nQEAeSjVccxo%2Biogu39o6rX%2FRy8HWMGPN5wgDcrsezMkXHexHd8psV3N1YlrUsE4tP4tNv30is8aXMnloJetItt5NSEnGz4ahpWCQefDpMgFqhIVCWKtwtC9vmUyDw%2FSl9cUa2l3xrJGfqX9fXa8ux55bZyJVb0J4cUsQ8nigKQl0nMk5sosSsD7Zt6PlU9JWfVTvEAyhwFPMFoXJ%2FV5Ne58EmNZOQBrxZidCs5r%2BkqMVT%2BflJwUS0KT81yBZDVvARQMZBLgirm1bXd36lAGanIDCHuAXNIkBdVj43qUpq%2BXJ5CzkRVLEdxrbDwRHI%2FmVg8Y4ZIhtIG8vlLJoQ4bUvKv7g95gjsdJYe13mXxQQ3nd%2Fzfv5ZNRHddzurkAeg4Hfjoi5vsu2ms2zl1VIQcwdS%2BH3u6Jt8ULwdA0tpTwkYH0dm9%2BG6SHRj2b%2FhGVg9YrHSd7t%2F%2BwjGYFIJmOI%2FD2yWUJzPZIbsK%2FtxC3c%2BW4SKnOLWT%2FK5e2D8ubs5Q4XnvQ4jntuWr4E0QIMktvRCrjPqIo%2B%2FGvGC%2BhxC2UGkGl9Utezeh6YdjJKLv%2Fobh5lH7BDzh9LJ%2BfhBuZx6JXj0dU4tJvIdoZLc7cOnwBlXgQq%2FXJnKBrW3p4tXQBqjDSsTFrCpSmSj7y0ROf7atKWUX%2BENYHM9ZTCePC806mZ7F4zDd%2F6PQBjqwAdECjd4Pam294FmiMPMu5TS9vJFj91IaQw885iuMHjo52mWEgkhtTfgSkiqX5feV6OhDmrpMW6iHeupayeu588gh7gBGca91nEGA3O9FaEZhZZREZe9vMirmm%2BFXuUplqm%2BU2TXUlDWZcz0ULXFyEYYTpeM3hNVidIw2u8PwygyAmAEhzxbdMen3LSB5F4oUynfDlLQtN%2BdqsKXuWQd1We5upRqfcQ61gElk%2FBgSZM%2Fy&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20260517T004541Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTYQVG7UDWT%2F20260517%2Fus-east-1%2Fs3%2Faws4_request&X-Amz-Signature=cbce3f647403951a57aacb638c5db96874c978fba37508bfc7350f026e76ea46&hash=fe8c692d3860ba68c1a968c196604a9423cb6bd35d51bc0a5b6883670280ad97&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S0924224414002386&tid=spdf-d867fca3-0cd9-432e-8f3c-e8e80eaa9452&sid=4a9bb6f194a8b34f827ad4d808656f840d8cgxrqa&type=client&tsoh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&rh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&ua=10145c080105585d0d04&rr=9fce99ccd88370f8&cc=us] British Journal of Nutrition study on protein drinks and subsequent meal intake [https://pubmed.ncbi.nlm.nih.gov/20875183/] 📲 Connect with StrongHer Collective on Instagram [https://www.instagram.com/strongher.collective/#] 💪 Looking for 1-1 training support? Fill out Morganne's training application form [https://forms.gle/ssfYMAEp8ZSRyTKs9], or learn more here [https://www.strongherco.com/].

Demystifying Protein (Part 2): Does Protein Protect Muscle During Weight Loss?

In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it. This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to preserve muscle during weight loss without resistance training? Using current research, we break down how much muscle is typically lost in a calorie deficit, how protein intake influences lean mass, and why resistance training is still the most powerful signal for muscle preservation. We also discuss why this topic matters even if weight loss isn’t your goal, because muscle plays a key role in strength, metabolic health, and long-term independence. This episode is part 2 of a 3-part protein series. ⌚ TIMESTAMPS 0:00 – Does protein keep you from losing muscle while you lose weight without exercising?  2:00 – Podcast updates and what to expect in this episode 3:57 – Why preserving muscle matters during weight loss 5:41 – How much muscle people lose during weight loss without exercise 10:19 – Does the size of your calorie deficit affect muscle loss? 12:05 – Practical advice if you’re trying to lose weight KEY TAKEAWAYS ⭐ Weight loss usually involves losing both fat and muscle ⭐ Higher protein diets help reduce muscle loss during a calorie deficit ⭐ Some muscle loss still occurs without resistance training ⭐ Protein is supportive, but training is the primary signal for muscle preservation ⭐ Protecting muscle supports strength, independence, and long-term metabolic health RESEARCH Meta-analysis comparing effect of standard protein and high protein diets on body composition while in a calorie deficit [https://www.sciencedirect.com/science/article/pii/S0002916523029404?via%3Dihub#s0005].  Study looking at how much lean body mass people lose when in a calorie deficit without exercise.  [https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.23910] Stronger By Science review of research looking at calorie deficits and muscle gain.  [https://www.strongerbyscience.com/muscle-caloric-deficit/] 📲 Connect with StrongHer Collective on Instagram [https://www.instagram.com/strongher.collective/#] 💪 Looking for 1-1 training support? Fill out Morganne's training application form [https://forms.gle/ssfYMAEp8ZSRyTKs9], or learn more here [https://www.strongherco.com/].

Demystifying Protein (Part 1): Muscle Growth, Intake, and Timing

In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use. ⌚ TIMESTAMPS 0:00 Introduction  2:50 What is protein, and how does it work in your body? 8:29 How much protein should you eat? 12:26 When should you eat protein? 15:09 Summary of what we learned Key Takeaways ⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training). ⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people. ⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands. ⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis. ⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing. RESEARCH Meta-analysis on protein timing [https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-53] Study about skewed vs. even protein intake and muscle protein synthesis [https://doi.org/10.3945/jn.113.185280] Overview of protein needs [ https://doi.org/10.1139/apnm-2015-0549] 📲 Connect with StrongHer Collective on Instagram [https://www.instagram.com/strongher.collective/#] 💪 Looking for 1-1 training support? Fill out Morganne's training application form [https://forms.gle/ssfYMAEp8ZSRyTKs9], or learn more here [https://www.strongherco.com/].

Why Motivation Fails, And What Actually Makes Exercise Stick

⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐ [https://strongher.kit.com/exercisehabit] Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn [https://www.linkedin.com/pulse/100-gym-membership-retention-statistics-you-need-know-inssc], 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet that goes with this episode!  [https://strongher.kit.com/exercisehabit] This is Part 1 of the StrongHer New Year Series, a three-part series to help you create a sustainable, personalized exercise habit—without relying on willpower, guilt, or “new year, new you” pressure. Stay tuned for Part 2 (how to choose a gym) and Part 3 (setting up a home gym).  Resources: Check out Tiny Habits by BJ Fogg and Atomic Habits by James Clear. We also talked about the LinkedIn study [https://www.linkedin.com/pulse/100-gym-membership-retention-statistics-you-need-know-inssc] on gym memberships and utilization.  📲 Connect with StrongHer Collective on Instagram [https://www.instagram.com/strongher.collective/#] 💪 Looking for 1-1 training support? Fill out Morganne's training application form [https://forms.gle/ssfYMAEp8ZSRyTKs9], or learn more here [https://www.strongherco.com/].

Hypermobility, Injury Patterns & Proactive Care for Women with Dr. Olivia Petry

In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band [https://www.instagram.com/dancingheartsband/]. Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear. We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay getting the care they need. Whether you’re dealing with chronic pain, rebuilding after an injury, or just trying to keep your body strong for the long run, this conversation will give you practical tools you can use today. One of the biggest takeaways? You don’t need to be “hurt badly enough” to seek help. Women often delay care because we’re used to taking care of everyone else, we’ve been dismissed by providers, or we’ve normalized high levels of pain. This episode is your sign to advocate for yourself and take a proactive approach to strength. Links: Work with Olivia at Active Seattle Chiropractic [https://www.activeseattlechiropractic.com/] Check out the Dancing Hearts Band on Spotify [https://open.spotify.com/artist/1lzcUaSwjGN9KQk5IHbKqb?si=L_0DSjXARmq0BwPp7rnXyA] 📲 Connect with StrongHer Collective on Instagram [https://www.instagram.com/strongher.collective/#] 💪 Looking for 1-1 training support? Fill out Morganne's training application form [https://forms.gle/ssfYMAEp8ZSRyTKs9], or learn more here [https://www.strongherco.com/].