Optimal Protein Podcast with Vanessa Spina The Science of Fat Loss & Muscle Retention — Dr. David Church on Protein Timing, EAAs, and Creatine
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In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition.
You'll learn:
• How stable isotope tracer studies work and what they reveal about muscle protein synthesis (MPS).
• The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day.
• The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns.
• Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it.
• What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake.
• The surprising power of small doses of EAAs in muscle maintenance and cognitive support.
• Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation.
• How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction.
• The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite.
• The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss.
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Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days.
If you've ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away.
Mentioned in this Episode:
• Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine
• Essential amino acids for older adults and women facing anabolic resistance
• Stable isotope tracer studies — how we truly measure MPS
• Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction
• Pre-sleep protein and its impact on overnight MPS and metabolic rate
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
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
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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.