Optimal Protein Podcast with Vanessa Spina The Science of 30/30/30 Protein Meals: Burn Fat & Build Muscle - Dr. Emily Lantz
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In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition.
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Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis.
They discuss:
🧠 Why spreading protein evenly across meals (30g breakfast / 30g lunch / 30g dinner) increases 24-hour muscle protein synthesis by ~25%
🥩 The “leucine threshold” and why per-meal protein targets matter more than total grams alone
⏰ How translation initiation factors remain elevated after protein-rich meals — and how this affects subsequent meals
🌙 How just one night of sleep deprivation can reduce muscle protein synthesis — and why skeletal muscle clock genes make it highly sensitive to circadian disruption
💤 How five nights of restricted sleep (3–4 hours) can impair muscle health and fat loss
🍽 Why protein intake may be more powerful than exercise alone for stimulating MPS — and how combining both creates synergy
🌿 Her latest research comparing animal vs. plant proteins and how animal protein helps moderate blood glucose more effectively, especially in high-carb meals
💪 Strategies to maintain lean mass during aggressive weight loss or GLP-1 use
If you’re interested in optimizing your protein intake for fat loss, body recomposition, and muscle preservation, this episode is a must-listen.
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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.