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New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation
In todayβs Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition β along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction β and what it means for preserving muscle while losing fat.  Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing π The PSMF Library is officially live β get your discount HERE This episode answers a critical question: π How much protein do you actually need to lose fat without losing muscle? Unlike traditional studies that compare βhigh vs low protein,β this research reveals a clear dose-response relationship β showing that: π As protein intake increases, muscle retention improves during dieting π§  What Youβll Learn Vanessa breaks down the study step-by-step in simple, easy-to-understand terms: What a meta-analysis is (and why it matters) What a meta-regression is (and why itβs more powerful) How researchers analyzed protein intake across multiple studies What fat-free mass really means (and why it matters for your results) ποΈ Key Insights from Dr. Eric Helms Why higher protein intake protects lean mass during fat loss The range where muscle loss is minimized (~0.85β1g per lb body weight) Why leaner individuals require more protein The critical role of calorie deficit size and resistance training Why protein supports fat loss indirectly through satiety and adherence π¬ Vanessa Also Breaks Down Whether more protein is always better (and where diminishing returns begin) How to structure your diet for optimal fat loss + muscle retention The biggest mistakes people make when dieting This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do β but why it works. π₯ β³ LAST HOURS TO SAVE β PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live π And this is your final chance to lock in the launch discount. This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition β without restricting calories every single day. Instead of guessing what to eat or starting over each week, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days. β¨ Whatβs Included π Printed PSMF Library (premium edition) β‘ Instant digital access π₯© High-protein, low-carb recipe library π§ Tiered system for PSMF + maintenance days π Grocery lists + planning tools π₯ 3 months of community support π Check it out here (special pre-order discount) IQBAR β Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and dΓ©collete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! π Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook π€ Connect with Vanessa: β’ Instagram: @ketogenicgirl π± Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization πΈ Follow @optimalproteinpodcast for episode visuals and updates π¬ Join the Facebook group: Optimal Protein Podcast Community π The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
Optimal Protein Podcast with Vanessa Spina
https://www.ketogenicgirl.com/
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