During a calorie deficit combined with resistance training, pushing protein higher (think ~1.6-2.4g/kg/day rather than ~1.2g/kg) helps you build muscle while losing fat — especially if you're new to training or starting from a higher body-fat percentage.

noli's read

Stripped of the show's framing (the sponsor mention, the two-participant narrative), the protein point in this video holds up well. A randomized controlled trial (Longland et al., 2016, American Journal of Clinical Nutrition) compared 1.2g/kg/day against 2.4g/kg/day of protein in overweight men during a steep 4-week, 40%-calorie deficit combined with resistance and interval training: the higher-protein group gained lean mass AND lost more fat mass, while the lower-protein group's lean mass barely moved. A broader review (Barakat et al., 2020, Strength & Conditioning Journal) confirms this 'body recomposition' — building muscle and losing fat at once — shows up most clearly in novice or higher-body-fat individuals, and to a lesser but real extent in trained lifters too, provided protein intake is high (often >2g/kg/day) and resistance training is structured. The 'skinny fat' profile the video targets — low muscle, more fat than appearance suggests — is exactly the population where this effect is most consistently documented. Verdict: holds up.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015