Episode Details

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation.

Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL.

This conversation explores why not all weight loss is fat loss — and why consuming too many carbohydrates during a calorie deficit may, in certain conditions, shift the body toward burning more lean mass instead of body fat.

They also discuss how to structure protein, carbohydrates, and fats for better body composition, why carbohydrate tolerance depends on activity level, the importance of resistance training, keto adaptation, meal timing, fasting, protein distribution, and why protecting muscle should be the priority during fat loss.

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• Why low-carb may burn more fat in a calorie deficit

• What happens when calories and protein are matched between high-carb and low-carb diets

• Why fat loss and weight loss are not the same thing

• How higher-carb dieting may affect muscle retention during a deficit

• Why excess carbohydrates can impair body composition outcomes

• How insulin, glucose, triglycerides, HDL, and fatty liver connect to fat loss

• Why carbohydrate tolerance depends on activity level

• How much carbohydrate may be appropriate for sedentary vs active people

• Why protein needs increase during fat loss

• How to think about protein distribution across the day

• Why protein-first meals support better blood glucose control

• How keto adaptation changes energy metabolism

• Why resistance training is essential for preserving muscle

• Dr. Naclerio's upcoming research on low-carb diets, protein, fish oil, and body composition

This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.

Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.

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