Optimal Protein Podcast with Vanessa Spina

Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin

4 snips
Jun 30, 2025
Dr. Eric Ravussin, a world-renowned metabolism expert, dives into the intricacies of energy balance and fat loss. He unpacks metabolic adaptation, explaining how the body defends against weight loss and the critical importance of preserving lean muscle through adequate protein intake and resistance training. The conversation also explores the effects of GLP-1 medications, mitochondrial health, and dietary strategies like caloric restriction for sustainable metabolic health. This insightful dialogue is packed with practical tips for effective weight management, especially for older adults.
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INSIGHT

Understanding Metabolic Adaptation

  • Metabolic adaptation reduces metabolic rate more than expected after weight loss.
  • This makes the body more energy efficient, complicating long-term fat loss.
ADVICE

Prevent Muscle Loss During Dieting

  • To avoid muscle loss during calorie restriction, increase protein intake significantly.
  • Combine increased protein with resistance and endurance exercise for best results.
INSIGHT

Caloric Restriction Benefits Longevity

  • Caloric restriction lowers reactive oxygen species production, protecting against cellular damage.
  • This effect may contribute to increased longevity observed in calorie-restricted organisms.
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