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.
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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.
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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.
