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In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today.

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🔬 From Dr. Carlene Starck:

• Why current essential amino acid (EAA) requirements are likely underestimated.

• The role of oxidation and gut turnover in daily amino acid losses.

• Why the optimal EAA:non-EAA ratio is ~41–42%—and what that means for protein quality.

• Plant vs. animal proteins for body composition and calorie efficiency.

• Updated protein targets for women in perimenopause and menopause.

• Creatine, collagen, and key micronutrients for women's metabolic health.

💪 From Dr. Arny Ferrando:

• Protein-Sparing Modified Fast (PSMF) vs. water fasting for fat loss and muscle preservation.

• GLP-1 agonists: the hidden risks to muscle mass and how to protect yourself.

• Collagen for surgery recovery, connective tissue health, and repair.

• The two levers of anabolism: amino acid signal + blood flow delivery.

• How EAAs timed with movement can overcome anabolic resistance.

• Practical programming for peri/post-menopausal women: resistance training, vertical loading, and activity as medicine.

• Red light therapy & blood flow restriction: when tools can help support blood flow.

✨ Key Takeaway:

Protecting muscle and improving body composition comes down to two things:

1. Quality protein and EAAs to maximize the anabolic signal.

2. Movement and blood flow to deliver those amino acids to muscle.

When you combine these, you unlock the blueprint to preserve lean mass, lose fat, and age strong.

Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook

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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

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💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.