You've heard the weight loss success stories, but what about the hidden cost? While the scale drops, something precious might be disappearing too – your muscle. With the rise of GLP-1 medications helping millions shed pounds rapidly, a critical question emerges: are we losing the right kind of weight?

The harsh reality is that for every pound you lose, up to 25% could be lean muscle mass. And here's the kicker – when you regain weight (which happens to most people), you don't get that muscle back. You end up at the same weight but with a completely different body composition, setting yourself up for a metabolic disaster. But there's hope, and the solution is simpler than you might think.

Join Holly and Jim as they welcome Dr. Stuart Phillips, one of the world's leading experts in muscle physiology and protein metabolism. As a distinguished university professor at McMaster University and holder of a Tier 1 Canada Research Chair in Skeletal Muscle Health, Dr. Phillips has spent decades uncovering the secrets that bodybuilders and physique competitors use to lose fat while preserving every precious gram of muscle.

• The shocking 5:1 ratio that reveals how quickly you can lose muscle (and why avoiding inactivity is crucial)
• Why your muscle is finally getting recognition as the unsung hero of metabolic health and longevity
• How GLP-1 medications create a unique challenge for muscle preservation – and what to do about it
• The surprising truth about protein timing (hint: forget the post-workout rush)
• Why "you can't out-diet a sedentary lifestyle" – and what this means for GLP-1 users
• The minimum effective dose of resistance training that can save your muscles
• How to combine cardio and resistance training without needing separate gym days
• The four pillars of healthy aging that go beyond just maintaining your weight
• Whether it's ever too late to start building strength (spoiler: even 90-year-olds can gain muscle)

Protein is everywhere these days. Walk down any grocery aisle and you'll see "high protein" splashed across cereal boxes, snack bars, and even ice cream. Scroll through social media, and influencers are preaching about protein powder. But with all this noise, what does the science actually say about protein's role in weight management?

If you've ever wondered whether protein really lives up to the hype or if you're struggling with constant hunger, afternoon snacking, or hitting weight loss plateaus, this episode cuts through the confusion. You'll discover the research-backed truth about how much protein you actually need, when to eat it for maximum benefit, and why your breakfast might be the key to controlling your appetite all day long.

Join Holly and Jim as they sit down with Dr. Heather Leidy, one of the world's leading researchers on protein and satiety. Dr. Leidy is a nutritional physiologist and associate professor at the University of Texas at Austin who has spent two decades studying how protein impacts hunger, fullness, and eating behavior. She served on the 2020 Dietary Guidelines Advisory Committee, and her groundbreaking research focuses on the power of protein, especially at breakfast, for appetite control and weight management.

• The surprising reason protein shakes might not make you feel as full as whole protein foods
• Why 30 grams of protein at breakfast could be your secret weapon against afternoon cravings
• The specific amount of protein you need per meal (and per day) for optimal satiety and weight management
• How protein requirements change as you age and why older adults need significantly more
• The truth about animal vs. plant protein for hunger control
• Why people taking GLP-1 medications face unique protein challenges
• What brain imaging studies reveal about protein's effect on food cravings
• The one timing mistake that could sabotage your protein strategy
• Whether you can really damage your kidneys by eating too much protein
• How to make high-protein breakfasts work for busy families

• Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls
• Protein "requirements" beyond the RDA: implications for optimizing health

Aging is inevitable, but how fast it happens isn't. This episode will open your eyes to the powerful connections between weight management and healthy aging.

You might think aging is largely out of your control, determined by genetics and luck. But what if we told you that you have far more influence over your aging process than you might imagine? And what if the weight management strategies you're using now could be the key to not just living longer, but living better with sharper minds, stronger bodies, and more energy as the years go by?

Join Holly and Jim as they welcome Dr. Steven Austad, one of the world's leading experts on aging and a distinguished professor at the University of Alabama at Birmingham, where he holds the Protective Life Endowed Chair in Healthy Aging. With decades of research into how humans age and what we can actually do to age better, Dr. Austad reveals surprising insights that will transform how you think about weight, health, and the aging process.

• The truth about how much control you have over your aging (hint: it's way more than most people think)
• Why carrying excess weight accelerates aging at the cellular level, and what's really happening inside your body
• The game-changing discovery about fasting that could revolutionize how you approach eating patterns
• When losing weight might actually be harmful as you get older (and the surprising "obesity paradox")
• Why GLP-1 medications like Ozempic might be anti-aging drugs in disguise
• The simple lifestyle factors that can slow aging and why it's never too late to start
• What Papua New Guinea hunters revealed about human physical potential
• The one supplement category that actually works for aging (and why most others are hype)
• How to know if those expensive "biological age" tests are worth your money