Optimal Protein Podcast with Vanessa Spina How to Eat for Fat Loss Without Losing Muscle: What Science Says About Protein, Fasting & EAAs (Dr. David Church Recap)
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In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle.
Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey.
You'll learn:
• If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day
• How time-restricted eating and fasting affect muscle protein synthesis
• The best per-meal protein targets for women and older adults
• How EAAs support muscle and brain health, especially during calorie deficits
• Why creatine is one of the most effective tools for both strength and cognition
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Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health.
If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it.
Mentioned in this episode:
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👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.