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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? Check on the episode to find out what I learned! 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. Catch up with part 1:    • Demystifying Protein (Part 1): Muscle Grow...   ⌚ 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 🤓 RESOURCES Meta analysis comparing the effect of standard vs. high protein diets on body composition while in a calorie deficit: https://doi.org/10.3945/ajcn.112.044321 Study looking at how much lean body mass people lose while in a calorie deficit without exercise: https://doi.org/10.1002/oby.23910 Stronger By Science review of study looking on muscle gain while in calorie deficit: https://www.strongerbyscience.com/mus... 📺 RELATED VIDEOS    • Demystifying Protein (Part 1): Muscle Grow...      • The truth about when you should eat protei...      • When you eat protein actually matters, but...      • Stop Believing These Three Protein Myths   CONNECT WITH ME 🌐 https://www.strongherco.com/ 📹 Instagram:   / strongher.collective   🖋️ Blog: https://stronghercollective.substack.... 🎧 Podcast:    • StrongHer Collective Podcast   💪COACHING Learn about training & nutrition coaching: https://www.strongherco.com/train Apply for my training program: https://forms.gle/XZnPzhpzu4vA9eTV6 Just dip your toes in: https://stronghercollective.substack.... 💗ABOUT STRONGHER COLLECTIVE Women’s fitness has too often been about shrinking, not strengthening. Crash diets and “bikini body” workouts tell us we’re never enough. At StrongHer Collective, we focus on what actually matters: building strength, confidence, and resilience through small, consistent habits that compound over time. Let’s get stronger, together 💗 👩🏻ABOUT ME I’m a certified personal trainer, nutrition coach, yoga teacher, and research nerd, who has worked with women for over 10 years. My approach is positive and evidence based.