Protein's Role in Muscle and Metabolism

If your New Year’s resolution involves losing fat or getting in better shape this year, you’ll need a solid strategy. Instead of doing random workouts or guessing what to eat, a better approach is to create an efficient routine that actually yields results. Today, you’re going to learn about exactly what it takes to improve your metabolic health, build muscle, and burn fat.  

On this episode of The Model Health Show, you’re going to learn about the top three ways to burn fat. You’re going to learn about the specific exercises, dietary inputs, and lifestyle habits that will support your goals of optimizing fat loss. You’ll learn how to improve your sleep, get the most bang for your buck out of your workouts, and much more.   

Not only are we going to cover the science behind these simple, proven tips, but you’ll also hear actionable steps to add them into your routine in 2026! I hope this episode brings you inspiration and education to start your new year off right. Enjoy!  

In this episode you’ll discover: 

• What REHIT is. (0:44)  

• The difference between cardio, HIIT, and REHIT. (1:30) 

• Why we need to move fast to burn fat. (8:21) 

• What glycogenolysis is and its relationship to insulin. (10:15)  

• How REHIT makes you more efficient at burning fat. (11:29) 

• What an amplification cascade is. (13:00) 

• The relationship between REHIT and insulin sensitivity. (14:45) 

• How REHIT can diminish the feeling of dreading exercise. (17:04) 

• Ways to implement REHIT without running. (18:03) 

• The critical connection between sleep and fat loss. (24:45) 

• Why being sleep deprived can accelerate muscle loss. (26:55) 

• The importance of having lean muscle mass as you age. (28:44) 

• How screens can disrupt your sleep. (30:25) 

• What sleep nutrients are and how to include more in your diet. (39:19) 

• The role of protein in building muscle. (42:38) 

Items mentioned in this episode include: 

• Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! 

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This episode of The Model Health Show is brought to you by Bon Charge.  

Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.