Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.

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.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA

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.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the Facebook group for the podcast

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.

#3025 RHOP S10E01 Part 2: Breath of the Wild