What action or advice you took had the biggest impact on your fitness/physique?

I'm having trouble finding that conclusion in your first article. This meta analysis basically says "it depends" and their studied recommendations are twice what you're saying. From their summary:

"Although there is evidence to the contrary, nitrogen balance methods identical to those used in sedentary individuals indicate that active individuals require more protein. Therefore, it can be argued that athletes may need more protein than sedentary individuals. Recommendations of 1.2–1.7 g protein kg BW day have commonly been made. There is no reason to suspect that intakes in this range would be harmful; however, the vast majority of athletes consume this amount of protein in their habitual diet, so recommending increased protein is unnecessary."

/r/Fitness Thread Parent