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13:40 - Nutrient partitioning and mouse studies 16:00 - The myth of "free" protein calories in a surplus 20:30 - Your daily protein target for muscle and fat loss 22:35 - Why protein matters more for lean dieters 24:50 - Free macros guide for body composition 25:33 - Bonus: the two-envelope trick for body recomposition Episode Resources - how to find your maintenance and set your protein, carbs, and fats for any phase (fat loss, building muscle, or body recomp): Free Nutrition 101 for Body Composition (Fat Loss Macros) guide Why eating less keeps backfiring for fat loss Philip Pape 0:00 Can eating more protein actually burn more fat without even being in a calorie deficit

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