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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

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• 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.

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