Optimal Protein Podcast with Vanessa Spina Fat Loss for Women: What Actually Works — with Dr. Shawn Arent
Nov 24, 2025
Dr. Shawn Arent, an esteemed exercise scientist and body composition expert, dives deep into fat loss and muscle gain strategies. He reveals why muscle is vital for long-term metabolic health and how it acts as a metabolic sink. Learn how to effectively combine strength training and conditioning for optimal results. Arent also discusses the impact of cortisol on stubborn fat and highlights the benefits of creatine and protein timing. Plus, he addresses unique considerations for women in training and recovery.
AI Snips
Chapters
Transcript
Episode notes
Not Just Overfat — Also Undermuscled
- The obesity problem is both excess fat and insufficient muscle for many people.
- Improving muscle mass and reducing fat can be addressed together with appropriate training and diet.
Judge Fat Loss By Composition, Not Scale
- Focus on fat loss and muscle preservation rather than only the scale number.
- Use fit, appearance, and composition metrics because weight alone hides muscle and water changes.
Pick One Reliable Body-Composition Method
- Use a consistent body-composition method and track relative changes over time.
- Scan monthly or every 2–3 months for most people; use DEXA less frequently for bone data.