In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Anthony Ricci, lead author of the International Society of Sports Nutrition position stand on nutrition and weight cutting in combat sports.
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Vanessa and Dr. Ricci unpack how elite fighters can drop 5, 10, or even 19 pounds in just 24–72 hours — and why most of that rapid scale change is not body fat, but water, glycogen, electrolytes, and gut content.
They also explore the key difference between aggressive weight cutting for sport and sustainable fat loss for body recomposition. Dr. Ricci explains why a longer runway, higher protein intake, strategic carbohydrates, and avoiding extreme dehydration are essential for preserving lean mass and performance.
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Topics include rapid weight loss vs true fat loss, how fighters manipulate water and sodium, why protein needs increase during aggressive dieting, the role of glycogen, rehydration after weigh-ins, common mistakes athletes make, and what this can teach us about sustainable fat loss.
The PSMF Library is officially live 🎉
This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.
Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Premium printed PSMF Library
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system (PSMF + maintenance days)
🛒 Grocery lists + planning tools
👥 3 months of community support
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Discover:
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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.
