The New Science of Body Recomposition: Fat Loss & Lean Gains for Everyone (Dr. Eduardo De Souza Recap)

Optimal Protein Podcast with Vanessa Spina

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In this solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world's leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals.

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Vanessa dives deep into:

• The myth that you can't gain muscle while losing fat

• Why protein intake is critical during fat loss

• How much of a calorie deficit is too much

• What matters more: training volume, intensity, or frequency?

• Whether cardio helps or hurts your gains

• The science behind meal timing and nighttime protein

• How sleep deprivation impacts protein synthesis and fat burning

• The truth about bulking and cutting vs. lean gains

• Dr. de Souza's "recomposition roadmap" for sustainable results

• The real "secret" to fat loss: consistency

• Emerging research on creatine for cognition and sleep

• Vanessa's personal results with exogenous ketones for brain and fat loss

This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you're plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey.

Links mentioned:

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👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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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 or exercise regimen.

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Instagram: @ketogenicgirl

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