Is high protein just another fad diet?Learn about the 3 criteria that define a fad, how protein performs against each one, the research on lean mass and strength training, the mechanisms behind protein's thermic effect and satiety, and why the case gets stronger for adults over 40.This episode covers the fad diet framework, research updates on protein and muscle building, the thermic effect on your metabolism and the satiety research that gives protein an advantage over carbs and fat, findings on muscle protein synthesis, and thedata on lean mass and body composition when postmenopausal women lose fat.Plus the protein leverage mechanism behind menopausal weight gain and a 3-question test for evaluating any nutrition trend you see on social media or TikTok.Get the Protein Day Builder, the tool that maps out a full day of meals hitting your protein target based on your schedule, dietary preferences, and the foods you eat every week.Don't forget: the Fitness Lab app is 20% off through Friday, May 8. AI-powered nutrition and training coaching for adults over 40: witsandweights.com/appTimestamps0:00 - High protein fad narrative 3:25 - What defines a fad diet 4:30 - Fad diet examples 5:45 - The (false) link with fat and carb demonization 6:40 - High protein vs. the fad criteria 8:15 - Meta-analyses on protein and lean mass 9:45 - Sustainability and physical activity 11:45 - Hitting your protein target in practice 13:15 - Thermic effect of protein 15:40 - Protein and satiety 17:10 - Muscle protein synthesis and meal distribution 19:45 - Muscle loss and strength after 40 20:45 - Menopause and protein leverage 22:30 - Adequate protein for your goals 24:10 - 3-question fad diet testEpisode ResourcesJoin Eat More Lift Heavy, the 26-week coached program that includes the Protein Day Builder as one of many helpful tools to better plan your meals, build muscle, and lose fat sustainably💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏