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In this solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world’s leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals.

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Vanessa dives deep into:

• The myth that you can’t gain muscle while losing fat

• Why protein intake is critical during fat loss

• How much of a calorie deficit is too much

• What matters more: training volume, intensity, or frequency?

• Whether cardio helps or hurts your gains

• The science behind meal timing and nighttime protein

• How sleep deprivation impacts protein synthesis and fat burning

• The truth about bulking and cutting vs. lean gains

• Dr. de Souza’s “recomposition roadmap” for sustainable results

• The real “secret” to fat loss: consistency

• Emerging research on creatine for cognition and sleep

• Vanessa’s personal results with exogenous ketones for brain and fat loss

This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you’re plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey.

Links mentioned:

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Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

⭐️ If You Loved This Episode…

Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!

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In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you’ve hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results.

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💡In This Episode You’ll Learn:

• The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals

• How training volume and intensity interact with diet to shape your physique

• The importance of protein intake—and the “minimum effective dose” to preserve lean mass

• How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss

• Whether you need to bulk and cut—or can pursue long-term lean gains

• The key role of sleep in fat-burning, protein synthesis, and recomposition success

• Meal timing and why a pre-sleep protein shake might matter more than your post-workout window

• What to do when you plateau: advanced strategies and mindset shifts

• How consistency—not advanced tactics—is the true “magic bullet” for lasting results

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

Free High-Protein Keto Guide

Join the Community!

• Instagram: @optimalproteinpodcast

• Facebook Group for the Optimal Protein 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.

⭐️ If You Loved This Episode…

Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

In this solo recap episode, Vanessa breaks down the top takeaways from her interview with one of the world’s leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine.

Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health.

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• Why fat loss alone doesn’t change your body shape

• How to avoid becoming just a “smaller pear or apple”

• The minimum daily protein intake needed for recomposition

• What the science says about pre-sleep protein (and why it won’t make you gain fat!)

• Resistance training as the non-negotiable driver of body transformation

• The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance

• How women — especially through menopause — can benefit from higher protein and performance goals

• Whether you need 3 meals… or 6 (and how to choose what’s best for you)

• Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022)

• Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training)

• Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training

• Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee)

• Follow Vanessa on Instagram: @ketogenicgirl

• Learn more about fat burning tracking tools like the Tone Device: www.ketogenicgirl.com

• 🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA

• Tone Collagen

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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

⭐️ If You Loved This Episode…

Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!