Optimal Protein Podcast with Vanessa Spina Advanced Fat Loss & Muscle Gain Strategies from the Body Recomp King – Christopher Barakat (Solo Recap)
In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy.
Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time.
What You’ll Learn:
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What the science actually says about building muscle in a deficit
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How to calculate your ideal protein intake using lean body mass
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Why most people are undertraining (and how to fix it fast)
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The power of Myo-reps for hypertrophy and fat loss
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Chris’s high-protein lean bulking strategies (without the fat gain)
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What to do if you’ve been stuck or plateaued for years
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His tips for women and beginners who want to successfully recomp
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Why fasting might hinder your physique goals
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The surprising role of mold, hormones, and internal health in fat loss
Whether you’re a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition.
Mentioned in this episode:
- Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!)
- •🔗 Learn more about the TONE LUX Red Light Therapy line and get 20% OFF with the code VANESSA
- 🎁 Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at https://bioptimizers.com/Vanessa
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
👥 Join the community: Optimal Protein Podcast Facebook Group
The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
📲 Stay Connected with Vanessa:
Instagram: @ketogenicgirl
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