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EVIDENCE THAT A DEFICIT REDUCES MPS Decreases muscle protein synthesis (MPS) Increases muscle protein breakdown (MPB) Increases protein oxidation ERICS NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT HUNGER MANAGEMENT STRATEGIES Acceptance based approach Lean into low-energy-density foods Start meals with a salad or soup preload Look for harder-texture, solid food sources over liquids Eat slowly and mindfully Whether youre prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter