464/ Stop dieting like this! how much protein do you really need? could more be better? what you don't know about muscle, protein + body composition | luke leaman 2

if you’ve ever thought “maybe i just need to cut carbs harder” “i’m eating so little… why is nothing changing...

here's why dieting feels SO HARD... and why you sometimes feel like a feral raccoon at night....

because for a lot of women, the issue isn’t carbs. it’s not fat either.

it’s that your diet is built around rules you can’t sustain — and your protein is too low to make the whole thing feel liveable.

in part 2 with luke leaman, we break down why protein is the most underrated lever for fat loss, appetite control, and body recomposition — and why most women are accidentally under-eating protein while over-snacking their way out of a deficit.

we talk about:
• why you’re so hungry in a deficit (and why hunger isn’t a “mindset issue”)
• how higher protein makes dieting feel easier (satiety + structure + fewer cravings)
• why keto isn’t magic (and how it can mess with training if you don’t understand it)
• the thermic effect of food: why protein literally costs energy to digest
• the “paper deficit” problem: when your tracking says deficit but weekends + snacks say otherwise
• how to adjust calories without going extreme (so you stop rebounding)

2 mini wins you can use this week:
• pick a protein target and hit it daily for 7 days before you change anything else. clean data first.
• choose one “problem time” (night snacking, weekends, wine) and put a simple boundary around it for 14 days.

if you want fat loss that doesn’t feel like punishment, start here.

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