Optimal Protein Podcast with Vanessa Spina

Does burning more fat for fuel mean you're actually losing more body fat? And if you're in ketosis, does that mean the fat you're burning is coming from your body—or from the food you just ate?

Today on the Optimal Protein Podcast, I'm joined by Dr. Mike T. Nelson to unpack this important distinction and explore what metabolic flexibility really means for fat loss, muscle preservation, and performance.

BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Mike holds a PhD in exercise physiology and a master's degree in mechanical engineering with a focus on biomechanics. In this fascinating conversation, we explore your body's ability to use both carbohydrates and fat, switch between them, and adapt to different demands.

We discuss why burning more fat during a workout doesn't necessarily translate into greater body-fat loss, why calorie balance still matters, and how your nutrition and training can work together to support body recomposition. I also share my own experience gaining weight on keto despite high ketone readings—and what that taught me about dietary fat versus stored body fat.

In this episode, we discuss:

• The three components of metabolic flexibility—and why using carbohydrates effectively matters, too • Burning fat versus losing fat: the distinction that can change how you approach your goals • How insulin and fuel availability influence what your body burns • Why higher ketone readings don't necessarily mean greater body-fat loss • Fasted cardio: what the research suggests and where questions remain • Long-term keto and the potential tradeoffs for high-intensity exercise • Adjusting carbohydrates to support your training performance • Protein-sparing modified fasting and the considerations around more aggressive calorie deficits • Why stubborn lower-body fat can be especially frustrating for women • Protein and resistance training: their roles in preserving lean mass while dieting • Building aerobic fitness to support metabolic flexibility over time • Heat, cold exposure, and Mike's broader framework of physiologic flexibility • Lactate as a valuable fuel and the emerging interest in lactate supplements • Tracking performance alongside the scale—and keeping maintenance in mind from the beginning

I loved Mike's emphasis on building a body that can perform well while you work toward your body-composition goals. This episode is full of thoughtful distinctions to help you better understand the science behind fat loss!

Connect with Dr. Mike T. Nelson: Instagram: @drmiketnelson Explore his newsletter for more on body composition, performance, and metabolic flexibility.

Special offers mentioned in this episode:

Save 40% sitewide at ⁠KetogenicGirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library and Tone Device.

Australia and New Zealand listeners: save 75% during the warehouse moving sale with code WAREHOUSE75.

If you enjoyed this episode, please subscribe, leave a rating or review, and share it with a friend. Your support helps us continue bringing you conversations with leading researchers and experts in protein, metabolic health, and body composition.

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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, supplements, or exercise regimen.

Can you gain lean tissue while losing body fat? And if two people eat the same number of protein grams, will they necessarily get the same body composition results?

In this episode, Vanessa shares six takeaways from her conversation with Dr. Drew Gonzalez on the science of fat loss, muscle retention, protein quality, creatine, and sustainable nutrition.

BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com⁠ with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

A 12-week study discussed in the interview found that adults combining an exercise and weight-loss program with creatine gained lean tissue while reducing body fat. Vanessa unpacks why that result is exciting, what "lean tissue" actually measures, and why the change in body fat percentage needs careful interpretation.

In this episode:

• Why the quality of weight loss matters more than the number on the scale alone
• What the creatine study found about lean tissue and body fat during a weight-loss program
• Whether protein quality may matter more when calories are limited
• What a study comparing pork- and soy-based meals in military cadets found about recovery
• How much protein Dr. Gonzalez suggests as a practical starting goal for people who resistance train
• Why you don't need perfectly timed or evenly divided protein meals
• What firefighter research can—and cannot—tell us about time-restricted eating
• Where the evidence stands on creatine and cognition, probiotics, and other emerging supplements

The central question: How can you lose body fat while giving yourself the best chance of maintaining—or even gaining—lean tissue?

Listen to Vanessa's full interview with Dr. Drew Gonzalez for the complete conversation.

Follow @ketogenicgirl and @optimalproteinpodcast on Instagram, and join the Optimal Protein Podcast Facebook group to continue the discussion.

BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com⁠ with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

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, supplements, or exercise regimen.

Can you lose body fat while gaining lean tissue—even during a calorie deficit? And could the quality of your protein change how well you recover and protect muscle?

Vanessa is joined by exercise and nutrition researcher Dr. Drew Gonzalez to explore new research on creatine, body recomposition, protein quality, and what it takes to make weight loss more than a lower number on the scale.

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They begin with a 12-week study in middle-aged and older adults that tested creatine alongside exercise and a weight-loss diet. Vanessa and Dr. Gonzalez discuss the promising body-composition findings, why gaining lean tissue is not necessarily the same as gaining that amount of muscle, and what the study can—and cannot—tell us about fat loss and cognitive health.

They also explore research comparing pork- and soy-based meals during intense training, the role of essential amino acids and leucine when calories are limited, and practical protein targets for people who want to lose fat without unnecessarily losing muscle.

In this episode:

• What a new creatine study found about lean tissue and body fat during weight loss
• Whether someone eating plenty of meat still stands to benefit from creatine supplementation
• What we know—and don't yet know—about higher creatine doses and brain health
• Why two diets with the same protein grams may differ in essential amino acid content
• What Dr. Gonzalez's military cadet study found about protein sources and recovery
• How much protein to aim for while resistance training and losing body fat
• Whether protein needs to be evenly distributed across meals
• What firefighter research reveals about time-restricted eating in demanding real-world conditions
• Whether probiotics and synbiotics meaningfully add to a structured fat-loss program

The goal isn't simply to lose weight. It's to improve what you lose—and what you keep.

BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Follow @ketogenicgirl and @optimalproteinpodcast on Instagram, and join the Optimal Protein Podcast Facebook group for more discussion.

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, supplements, or exercise regimen.

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with body-composition expert and author Lyle McDonald.

Why does fat come off easily from some areas while other areas seem determined to hold on? And can we influence stubborn fat loss without simply getting leaner everywhere else?

Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally.

Vanessa explores the physiology of stubborn body fat, including fat mobilization, blood flow, oxidation and alpha-2 receptors, and why women in particular may notice their upper body becoming lean long before their hips and thighs.

She also breaks down Lyle's newest approach, Intermittent Modified Fasting, and how alternating protein-focused, low-calorie days with maintenance days may offer a more flexible way to create a calorie deficit while prioritizing muscle retention.

Vanessa explains why protein becomes especially important during aggressive calorie restriction, why a maintenance day is different from a "cheat" or "feast" day, and how meal timing, appetite and ketosis can influence how sustainable a fat-loss phase feels.

She also examines Lyle's proposed strategies for addressing stubborn fat—including lower-carbohydrate eating and combining higher-intensity intervals with lower-intensity activity—while separating established physiology from strategies that still require more research.

YOHIMBINE SAFETY NOTE: Yohimbine is discussed in this episode for educational purposes only and is not being recommended for use. Yohimbine can cause significant side effects, including anxiety, increased heart rate and blood pressure, and may interact with medications. It should not be used during pregnancy or breastfeeding. Anyone considering yohimbine should first consult with a qualified healthcare professional.

Finally, Vanessa explores the scientific mechanisms behind yohimbine and alpha-2 receptors for educational purposes, red-light therapy and blood flow, whether slower weight loss could help preserve facial fullness, and why having a maintenance strategy may be just as important as having a fat-loss strategy.

• Why some areas of body fat are more resistant to fat loss
• Why women may lose upper-body fat before hip and thigh fat
• Alpha-2 vs. beta receptors and stubborn-fat physiology
• Fat mobilization vs. fat oxidation vs. actual body-fat loss
• Why blood flow matters in stubborn fat stores
• Protein-Sparing Modified Fasting (PSMF) explained
• Lyle's Intermittent Modified Fasting approach
• Why protein matters on very-low-calorie days
• Maintenance days vs. cheat or feast days
• How to structure lower-calorie and maintenance days around training and life
• Why meal timing should help manage your appetite
• Time-restricted eating vs. intermittent modified fasting
• Protein, ketosis, satiety and food preoccupation
• Lower-carbohydrate eating and stubborn-fat mobilization
• Higher-intensity intervals followed by lower-intensity activity
• Why walking may fit into Lyle's stubborn-fat protocol
• Why more cardio is not necessarily better during aggressive dieting
• Red-light therapy, blood flow and what the evidence does—and does not—show
• Yohimbine, alpha-2 receptors and important safety considerations
• Why mobilizing more fat does not guarantee greater fat loss
• Resistance training and preserving lean mass during fat loss
• How to create a long-term weight-maintenance range
• Why small course corrections may help prevent larger weight regain
• Can slower weight loss help preserve facial fullness?
• Genetics, aging and individual patterns of fat loss
• Why your leanest possible weight may not be where you look or feel your best
• Vanessa's practical takeaways for sustainable fat loss and body recomposition

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Follow @ketogenicgirl and @optimalproteinpodcast on Instagram to see visuals and posts mentioned on the 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, supplements or exercise regimen.

Why does body fat disappear quickly from certain areas while seeming almost impossible to lose from others?

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library™, ToneLUX Red Light Therapy Collection and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

In today's episode of the Optimal Protein Podcast, Vanessa welcomes renowned author and body-composition expert Lyle McDonald to explore the fascinating physiology of stubborn body fat.

Where we store our most resistant fat varies from person to person. For some women, it may be concentrated around the hips and thighs; for others, it may be the abdomen, arms or another area. Men may also struggle with stubborn fat, commonly around the abdomen and lower back.

Lyle explains how differences in alpha-2 and beta receptors, blood flow, insulin sensitivity and catecholamine activity can make certain fat stores more difficult to access than others. They break down the three essential steps required to lose stored body fat: mobilizing fatty acids from the fat cell, transporting them away and ultimately oxidizing them for energy.

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Vanessa and Lyle also discuss whether low-carbohydrate eating, ketosis, high-intensity intervals and strategically timed low-intensity activity may help improve stubborn-fat mobilization.

Lyle introduces his new book, Intermittent Modified Fasting, and explains how alternating protein-sparing modified fasting days with maintenance days may support fat loss, muscle retention, training performance and long-term adherence—without dieting continuously.

Yohimbine can cause anxiety, increased heart rate, blood-pressure changes and other adverse effects, and may interact with medications. This podcast discusses the scientific rationale behind alpha-2 receptor antagonists, including yohimbine, for educational purposes only—not as a recommendation for use. Yohimbine is not appropriate for everyone, particularly people with certain medical conditions, and should not be used during pregnancy or breastfeeding. Consult a qualified healthcare professional before considering its use.

In this episode, they discuss:

• Why certain areas of body fat are more resistant than others • How stubborn-fat patterns differ between individuals • Why some women struggle most with hip and thigh fat • Why the abdomen and lower back are common stubborn areas in men • Alpha-2 versus beta receptors and how they affect fat mobilization • Why blood flow matters when attempting to access stubborn fat • The three steps required to mobilize and burn stored body fat • Why the face and upper body may become lean before stubborn areas • Whether slower weight loss may help preserve facial fullness • How low-carbohydrate eating may influence alpha-2 receptors • Why high-intensity intervals may improve stubborn-fat mobilization • Pairing short intervals with low-intensity cardio or walking • Why a calorie deficit is still required for net fat loss • Protein-sparing modified fasting versus conventional fasting • Why many alternate-day fasting plans provide too little protein • How to alternate modified fasting days with maintenance days • Why "maintenance day" may be more helpful than "feast" or "cheat day" • Using PSMF days to support long-term weight maintenance • Ketosis, appetite suppression and the metabolic fasting response • Yohimbine HCl, alpha-2 receptors and important safety concerns • Pregnancy, breastfeeding and changes in female fat distribution

If you have ever wondered why one part of your body becomes lean while another area remains frustratingly resistant, this episode explains the biology of stubborn fat—and the strategies that may help create a more balanced pattern of fat loss.

Today's episode is brought to you by Cure Hydration.

Learn more about Lyle and his books at bodyrecomposition.com and store.bodyrecomposition.com.

Follow @ketogenicgirl and @optimalproteinpodcast on Instagram to see visuals and posts mentioned on the podcast.

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 a healthcare professional before making significant changes to your diet, supplements or exercise regimen.

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with Dr. Lee Breen, one of the world's leading researchers in protein metabolism, resistance training and skeletal muscle health across the lifespan.

Before diving into the latest research, Vanessa shares an exciting update from her postpartum fat-loss and body-recomposition journey: she has lost five pounds since beginning her gentle fat-loss phase two weeks ago.

She explains the four simple food swaps that reduced her intake by only approximately 150–200 calories per day, why the initial change likely includes water and glycogen as well as body fat, and how she is using three to four resistance-training sessions per week to gradually reveal her muscle while continuing to exclusively breastfeed baby Taylor.

Vanessa also shares why she is deliberately giving herself the longest possible runway, why she does not expect to continue losing five pounds every two weeks, and why she plans to wait until Taylor begins eating solid foods before bringing Protein-Sparing Modified Fasting days back into her routine.

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

One of the biggest themes from Dr. Breen's research is that losing weight and improving your body composition are not necessarily the same thing.

Vanessa explores why the scale cannot tell you whether you are losing fat, water or metabolically active tissue; how much lean mass may be lost during significant weight loss; and why regaining weight after dieting or discontinuing a GLP-1 medication could potentially leave someone with less muscle and a higher body-fat percentage than when they started.

She also examines how much protein may be needed to protect muscle during weight loss. Is approximately 1.4 grams per kilogram enough, or should you aim closer to 2–2.2 grams per kilogram? And how should that target change based on your body size, activity level, age and the aggressiveness of your calorie deficit?

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Vanessa explains why protein and resistance training are most powerful when used together, why at least two whole-body resistance-training sessions per week can provide an effective starting point, and how training tells the body where the amino acids from dietary protein are needed.

She also unpacks Dr. Breen's research comparing whey and pea protein in middle-aged and older adults. Whey produced a greater leucine response—but did that translate into more muscle protein synthesis over the complete 10-day intervention?

The full results were more nuanced than a simple animal-versus-plant-protein conclusion. They also revealed something potentially even more important about the effect of resistance training on the muscle's ability to use the protein being consumed.

Vanessa finishes with Dr. Breen's fascinating prehabilitation research showing that a single resistance-training session helped protect older adults' muscle during five days of bed rest, emerging evidence on whey protein and glycemic control, and the essential questions anyone using a GLP-1 medication should consider to help protect muscle and improve the quality of their weight loss.

In this episode:

• Vanessa's latest postpartum fat-loss and body-recomposition update
• How she lost five pounds during her first two weeks of gentle dieting
• Why those five pounds are unlikely to represent body fat alone
• The four simple swaps that reduced her intake by approximately 150–200 calories per day
• Why she expects her rate of weight loss to slow from here
• How she is approaching fat loss while exclusively breastfeeding
• Why she is deliberately giving herself a longer fat-loss runway
• Her goal of protecting her muscle—and potentially more facial fat and collagen—this time
• Why she is waiting until Taylor begins solid foods before reintroducing PSMF days
• How three to four weekly resistance-training sessions are supporting her body recomposition
• Why she plans to complete another DEXA scan at the end of the process
• Why losing weight and improving body composition are not necessarily the same thing
• How much lean mass may be lost during significant weight loss
• Why lean mass loss is not always identical to contractile-muscle loss
• What may happen to body composition when lost weight is regained
• The potential consequences of losing fat and muscle but regaining predominantly fat
• Why the scale should not be your only measure of progress
• DEXA scans, measurements, strength, performance, photographs and clothing fit
• Why muscle preservation must be built into a fat-loss plan from the beginning
• Is 1.4 grams of protein per kilogram enough during weight loss?
• When 2–2.2 grams per kilogram may provide additional muscle protection
• Why the conventional protein RDA should not be treated as an optimal fat-loss target
• When goal weight, adjusted body weight or estimated lean mass may provide a more appropriate calculation
• Why protein and resistance training work better together
• How training helps your muscles use the amino acids you consume
• Why two whole-body resistance-training sessions per week can be an effective starting point
• How to begin resistance training without a complicated program or gym membership
• Why breakfast may be the most important protein meal to improve
• The potential benefits of approximately 0.4 grams of protein per kilogram per meal
• How to create a breakfast containing approximately 25–40 grams of protein
• Why two eggs may not provide as much protein as many people assume
• When protein's appetite-suppressing effect is helpful—and when it may not be
• Why an enormous protein shake could be counterproductive for a frail older adult with a low appetite
• Whey protein vs. pea protein in Dr. Breen's latest research
• Why whey produced a greater leucine response
• Did the higher leucine response produce more muscle protein synthesis?
• Why well-planned plant protein can still support muscle remodeling
• When protein quality may become more consequential
• Why nothing has consistently outperformed whey protein
• Why whey can be especially efficient when calories or appetite are limited
• The benefits of a "food first, but not food always" approach
• When a protein supplement can be a practical tool
• Why ingredient quality and third-party testing matter
• Could one resistance-training session help protect muscle for five days?
• What prehabilitation may mean before planned surgery or predictable inactivity
• How Vanessa used a similar strategy before delivering her babies
• Why building muscle now creates a reserve for future illness, injury or inactivity
• Can whey protein help improve post-meal glycemic control?
• Why the idea that whey is automatically bad for blood sugar because it stimulates insulin is overly simplistic
• Previous research using approximately 15 grams of whey with or before carbohydrate-rich meals
• Dr. Breen's ongoing trial in adults over 75 with obesity and type 2 diabetes
• The difference between completed findings and promising ongoing research
• Why protein, resistance training and diet quality become more important—not less—when using a GLP-1 medication
• The questions every GLP-1 user should consider about protein, strength, fiber, micronutrients and long-term maintenance
• Vanessa's practical action plan for losing fat while protecting muscle

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Follow @ketogenicgirl and @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, supplements or exercise regimen.

When the scale goes down, how much of that weight is actually body fat—and how much could be metabolically active muscle?

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

In today's episode of the Optimal Protein Podcast, Vanessa welcomes leading protein and muscle researcher Dr. Leigh Breen back to discuss how to protect lean mass during weight loss.

They examine an important concern surrounding traditional dieting and GLP-1-assisted weight loss: people may lose muscle alongside body fat, yet regain predominantly fat afterward. Could repeated cycles of weight loss and regain ultimately leave someone with worse body composition?

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Vanessa and Dr. Breen also explore how much protein we may actually need, whey versus plant protein, anabolic resistance, the importance of leucine, and why breakfast may be the biggest missed opportunity for protein.

They also discuss his fascinating "prehabilitation" research showing how one resistance-training session helped protect older adults' muscle during five days of bed rest.

In this episode, they discuss:

• How much protein may help preserve muscle during weight loss • Why scale weight cannot reveal whether you are losing fat or muscle • Muscle loss during GLP-1-assisted weight loss • What may happen when lost weight is regained • Protein and resistance training for protecting lean mass • Whey versus pea protein for muscle anabolism • Why the leucine response matters • When protein quality becomes increasingly important • What anabolic resistance is and how to overcome it • How much protein older adults may need per meal • Why breakfast is often the weakest link in protein intake • How one workout before bed rest helped protect muscle • The potential benefits of "prehab" before planned inactivity • How whey protein may support post-meal glucose control

If your goal is to lose body fat while preserving metabolically active muscle, this episode explains why the quality of your weight loss matters just as much as the number on the scale.

Today's episode is brought to you by Cure Hydration.

Cure is a delicious electrolyte drink mix made with real ingredients to support hydration whether you're exercising, traveling, or simply trying to stay hydrated throughout the day.

Save 20% with code VANESSA at curehydration.com/VANESSA. Now available on Amazon!

Follow @ketogenicgirl and @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

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, supplements, or exercise regimen.

Vanessa breaks down the most surprising and practical lessons from her recent conversation with Dr. Amanda Paluch on daily steps, walking, cardiovascular health, longevity, fat loss, and body recomposition.

She also shares a personal update on her current postpartum fat-loss journey — including exactly what she is doing right now, how much progress she has made, what she is prioritizing with calories, protein, resistance training and daily movement, and why she has decided not to rush back into PSMF days just yet.

One of the biggest themes from the Amanda Paluch conversation is that the way many of us think about daily steps may be far more rigid than the science actually supports.

Vanessa unpacks the surprising origin of the 10,000-step goal, what the research really suggests about how much movement is enough, and why your current step count may be more meaningful than you think.

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Vanessa also explores why the people doing the least activity may actually have the most to gain, whether you really need long dedicated walks, and how everyday movement fits into a smart fat-loss and body-recomposition strategy.

She also breaks down how walking works alongside resistance training, why more is not always better, and which common assumptions about intensity, timing, step trackers, and daily movement may not hold up the way you expect.

Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally.

The episode finishes with a look at sedentary behavior, the "active couch potato" phenomenon, walking after meals, wearable accuracy, and why movement may be doing much more for your health than simply burning calories.

In this episode:

• Vanessa's current fat-loss and body-recomposition update
• How much progress she has made so far
• Exactly what she is doing right now
• Why she is deliberately taking a slower postpartum approach
• Why she is waiting before bringing PSMF days back in
• Do you really need 10,000 steps per day?
• Where did the 10,000-step goal actually come from?
• How much movement may be enough for meaningful health benefits?
• Why starting from a lower baseline may matter more than you think
• Do household steps really count?
• Walking pads vs. outdoor walking
• Does walking faster actually matter?
• Is more always better?
• How walking fits into fat loss and body recomposition
• Why resistance training and daily movement serve different roles
• What is an "active couch potato"?
• How much can you trust your Apple Watch, Fitbit, or Garmin?
• Does it matter when you walk?
• Are post-meal walks uniquely beneficial?
• Why movement supports far more than weight loss

Protein Powder Guide

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Follow @ketogenicgirl and @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, supplements, or exercise regimen.

How many steps do you actually need every day—and do you really need 10,000 steps to support fat loss, health and body recomposition?

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

In today's episode of the Optimal Protein Podcast, Vanessa sits down with physical activity researcher Dr. Amanda Paluch to unpack what the science really says about daily steps, walking, energy expenditure, appetite, fat loss and longevity.

One of the biggest surprises? The famous 10,000-steps-per-day goal was not originally based on scientific research.

Vanessa and Dr. Paluch dive into what the latest research actually suggests about optimal daily step counts, why benefits can occur well below 10,000 steps, and how walking can fit into a smart body-recomposition strategy.

Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. 💙 Now available on Amazon!

They also explore why adding more activity does not always lead to the amount of weight loss we might mathematically expect, how the body can compensate for increases in energy expenditure, and why low levels of daily movement may affect appetite regulation and fat gain.

In this episode, they discuss:

• Where the 10,000-steps-per-day recommendation actually came from • Whether 10,000 steps is really necessary • How many daily steps are associated with meaningful health benefits • Why the ideal step target may differ depending on age • Whether benefits continue increasing beyond 10,000 steps • Why increasing steps from a very low baseline may provide especially large benefits • Walking and daily energy expenditure • How increasing daily movement can support fat loss • The role of steps during a body-recomposition phase • Why exercise sometimes produces less weight loss than expected • Energy compensation and how the body responds to increased activity • Whether increased exercise can influence appetite and food intake • The relationship between sedentary behavior, appetite regulation and fat gain • NEAT and why movement outside of formal workouts matters • Whether walking speed matters as much as total step count • Step volume versus exercise intensity • Whether sitting less matters even if you already exercise • Why walking and resistance training serve different purposes for body composition • Whether you need to hit the same step target every day • Simple, realistic ways to increase daily movement without adding another formal workout

If your goal is to lose body fat while preserving or building metabolically active muscle, this episode breaks down one of the simplest and most accessible tools available: walking.

And perhaps most importantly, you do not need to be perfect or hit an arbitrary number every single day. Moving from less activity to more activity can be incredibly meaningful—and the biggest gains may come simply from getting off the lowest end of the activity spectrum.

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

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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, supplements, or exercise regimen.

Vanessa breaks down 7 of the biggest science-backed lessons from her recent conversation with Dr. Cassandra Evans on protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health.

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Vanessa explains why higher protein intake becomes especially important during fat loss, how it can help preserve lean mass, improve satiety, and in some cases even support muscle gain while losing body fat.

She also breaks down protein-overfeeding research suggesting that extra calories from protein may affect body composition differently than overfeeding on fat or carbohydrates.

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Vanessa also covers why high-protein diets do not appear to harm bone health, how the FTO "obesity gene" may influence hunger and food intake, and why regular exercise may reduce some of the differences associated with genetic risk.

The episode finishes with caffeine myths, energy drinks, lactoferrin, hepcidin, and emerging research around iron status in women.

In this episode:

• How much protein do you need during fat loss?
• Can you gain muscle while losing body fat?
• Why higher protein helps preserve lean mass
• Protein, satiety, and diet adherence
• What protein-overfeeding studies reveal

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

Follow @ketogenicgirl and @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, supplements, or exercise regimen.