'Biggest Loser' Researcher Explains: How to Burn Fat Without Slowing Your Metabolism (Dr. Ravussin Recap)
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 4 July 2025
⏱️ 50 minutes
🧾️ Download transcript
Summary
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In this solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world’s foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies.
You’ll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin’s findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you’re a woman or in midlife.
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This deep-dive solo covers:
🧬 What metabolic adaptation really is and how it sabotages fat loss
💪 Why muscle loss on GLP-1s (up to 50% lean body mass!) is a growing concern—and how to prevent it
🥩 The right amount of protein for preserving muscle while losing fat
🔥 How metabolic flexibility affects your ability to burn fat
🕐 Intermittent fasting vs. calorie restriction: which boosts longevity and mitochondrial health
⚖️ Low fat vs. low carb: which strategy really works best when protein is optimized
📉 How to overcome weight plateaus and maintain results
🧠 Why obesity is a disease of the brain—and how to change your food environment to win
Whether you’re dieting, training, or optimizing for longevity, this episode is packed with evidence-based insights to help you build a leaner, stronger, healthier body for life.
Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook
👤 Connect with Vanessa:
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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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Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the optimal |
| 0:06.9 | protein podcast. I'm your host, Vanessa. And today we're recapping my recent interview with one of the most |
| 0:13.2 | legendary researchers in metabolism and obesity science, Dr. Eric Raboussaint. If you've ever wondered why fat loss gets harder over time or how |
| 0:24.3 | to protect your metabolism during weight loss or fat loss, this episode is for you. Dr. Rabucin |
| 0:31.3 | is a pioneer in metabolic research. He's led some of the most influential studies on |
| 0:37.4 | caloric restriction, energy expenditure, |
| 0:40.2 | and metabolic adaptation, including the landmark work on the biggest loser participants, which |
| 0:46.1 | revealed how the body defends against fat loss with persistent drops in metabolism even years |
| 0:52.6 | later. So in today's solo episode, we're going to break down |
| 0:56.6 | all the top highlights and takeaways from Monday's interview with Dr. Habussain, |
| 1:01.5 | including what metabolic adaptation really is, how it works and why it matters for fat loss, |
| 1:08.8 | how GLP1 medications impact lean mass, and what that means for long-term |
| 1:13.4 | health. How much protein is enough during weight loss or fat loss phases? Why mitochondrial health |
| 1:20.4 | is actually central to longevity. And what you can do today to become more metabolically flexible, to become fat-fueled, a fat |
| 1:30.9 | burner, and burn more fat, and sustain your results long-term. |
| 1:35.1 | Quick update, we are doing a giveaway for Timeline Mitopure Urolithin A Gummies, a two-month |
| 1:43.7 | supply of their incredible gummies. And it's way more fun to |
| 1:48.8 | take your vitamins in the form of gummies, right? So you can look out for that giveaway on my |
| 1:54.7 | Instagram. I will be posting it shortly. And that's at Ketogenic Girl. And you can enter to win a two month supply of their |
| 2:03.9 | uralithin A gummies and all you need to do to enter is to comment on the post on Instagram |
| 2:12.0 | and tag a friend and that counts as one entry and you can see the contest rules and regulation if you go |
| 2:19.1 | to the post on instagram so again that is for timeline your listen a gummies a two-month supply |
... |
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