The Science of Protein Cycling, Autophagy and Fat Loss with Vanessa Spina

Dec 2, 2025

In this lively discussion, Vanessa Spina, a sports nutrition specialist and author, reveals groundbreaking insights on protein cycling and fat loss. She debunks myths around protein and autophagy, explaining how adequate protein can enhance satiety and aid in reducing visceral fat. The duo explores the protein leverage effect, which helps curb cravings while maintaining muscle during calorie restriction. They also share practical meal planning tips and the benefits of specific fasting styles for hormonal balance and overall performance.

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INSIGHT

High Protein Doesn’t Block Autophagy

A recent human trial found high protein during calorie restriction did not block autophagy as previously believed.
This challenges the idea that high protein always prevents cellular cleanup when calories are low.

INSIGHT

Protein Timing Is Less Critical Than Total Intake

Muscle protein synthesis can persist well beyond the traditional 4-hour window after a large protein meal.
Hitting daily protein targets matters more than obsessing over immediate post-workout timing.

ANECDOTE

Fasting Helped David Regain Strength

David Jockers regained muscle and health after switching to intermittent fasting when gut issues made frequent meals intolerable.
He reports improved strength and academic performance while eating large, infrequent protein meals.

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