#6. All About Protein, Weight Loss and Optimizing Nutrient Intake.
Today’s guest is Registered Dietitian and Researcher Dr. Eric Williamson.
All about protein, nutrition for health and performance and optimizing nutrients.
In this episode, registered dietitian and exercise‑nutrition scientist Dr. Eric Williamson breaks down how much protein you actually need, why distribution across the day beats chasing a narrow “anabolic window,” and how needs shift with endurance work and with age. We translate lab findings into simple plate‑building moves you can use on travel days or during heavy training blocks. Eric also tackles the big myths (carbs vs protein, fasting, snack frequency), explains why resistance training is non‑negotiable during fat loss, and shares a practical, hunger‑aware approach to hitting targets without blowing up your social life.
You will learn that protein is an adaptation nutrient—dose and distribution determine progress.
You’ll discover evidence‑based, coach‑tested strategies for body‑comp and performance.
Key take aways:
Protein is an adaptation nutrient, not just a bodybuilding nutrient. Both endurance and strength training remodel tissues; adequate protein drives adaptation across modalities.
Daily intake matters—but distribution matters too. Aim for even protein servings across 4–6 eatings per day to keep muscle protein remodeling switched on.
The post‑workout “anabolic window” is broader than once thought. Overall daily intake and distribution trump a rush to slam a shake minutes after training.
Aging increases protein needs. Higher per‑meal protein targets help counteract anabolic resistance and support bone/lean mass.
Consistency beats perfection. Personalization and habits (not rigid rules) enable long‑term body‑composition change and performance.
“Protein is the raw material for adaptation—endurance or strength, it remodels tissue.”
Today’s Expert Guest - Dr. Eric Williamson
Eric Williamson, PhD, RD, CSSD, CSCS is a registered dietitian and exercise‑nutrition scientist who helps people change body composition and performance with sustainable, science‑based habits. He is the founder and head coach at Unlocked Fitness & Nutrition and serves as Director of Nutrition for Canyon Ranch Health & Fitness Resorts. Eric earned dual undergraduate degrees (BA Kinesiology; BSc Nutrition & Dietetics), an MSc, and a PhD in exercise nutrition and metabolism (University of Toronto). His research collaborations have examined total daily protein needs, sex‑specific recommendations, and the importance of protein distribution for adaptation.
Check out his website.
This podcast contains advice and information relating to health and wellness. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect that you have a health problem, seek your physician’s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this podcast / interview / article as of the date of publication. The author and publisher disclaim liability for any medical or other outcomes that may occur as a result of applying the methods suggested in this material.
