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.

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: https://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

--- Mentioned on the Show:

Legion One-on-One Coaching: https://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 https://buylegion.com/mealplan and download the tool for free!

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Bill’s Website: https://www.billcampbellphd.com/

DNA-Based Diets: https://legionathletics.com/dna-based-diet/

September 26, 2025 &#8211; PBS News Hour full episode

PBS News Hour - Full Show

Outro

The AI-powered Podcast Player

September 26, 2025 – PBS News Hour full episode