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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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Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.

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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

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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world’s most respected obesity and metabolism researchers, Dr. James Hill.

You’ll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill’s three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health.

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa

In this episode, you’ll discover:

• Why losing fat and keeping it off require two completely different skill sets

• The research-backed protein and training strategies that preserve lean muscle

• How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time

• Why exercise “fixes” your metabolism and helps you stay lean for life

• The concept of your appetite sweet spot — and how to find it

• How to shift from a “victim” to “voyager” mindset and make maintenance effortless

• Dr. Hill’s insights on GLP-1 medications and how to transition off without regaining weight

If you’ve ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term.

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.