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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.

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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.

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👤 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

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💬 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.