Episode Details

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In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle.

Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey.

You'll learn:

• If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day

• How time-restricted eating and fasting affect muscle protein synthesis

• The best per-meal protein targets for women and older adults

• How EAAs support muscle and brain health, especially during calorie deficits

• Why creatine is one of the most effective tools for both strength and cognition

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Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health.

If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it.

Mentioned in this episode:

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Get my free NEW high-protein keto guide: The Keto Reset eBook

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👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates