Building Muscle, Burning Fat & Eating Enough Protein – with Dr. Mike Israetel
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 28 April 2025
⏱️ 80 minutes
🧾️ Download transcript
Summary
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Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners.
If you want real results, not just internet fitness myths — this episode is for you.
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Guest: Dr. Mike Israetel
• Co-Founder, Renaissance Periodization, PhD in Sport Physiology, Author of Scientific Principles of Hypertrophy Training IG: @drmikeisraetel
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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 podcast. I'm your |
| 0:08.9 | host, Vanessa. And I am super excited for today's episode. Today, we're diving deep into one of the most |
| 0:14.8 | important and misunderstood areas of fitness, how to actually build muscle, how to actually lose fat, and eat enough protein |
| 0:23.0 | to fuel it all. My guest today is Dr. Mike Isretel. He's one of the top voices in exercise |
| 0:29.1 | science. He has a PhD in sports physiology. He co-founded Renaissance periodization, and he has |
| 0:35.4 | helped thousands of people from elite athletes to everyday |
| 0:39.1 | lifters train smarter recover better and get real results so in this episode we talk about how |
| 0:45.5 | much protein you really need during fat loss phases what it is like to actually be a physique competitor |
| 0:52.5 | and how much exercise how many workouts a physique competitor and how much exercise, how many workouts, how much |
| 0:56.6 | cardio, and how much dieting is actually occurring when you are a physique competitor, which Dr. |
| 1:02.2 | Isritel has also done. How much protein we actually need to consistently build muscle? What about |
| 1:09.3 | the one gram per pound of body weight when that applies, |
| 1:13.5 | when that doesn't apply as much? We talk all about his thoughts on the optimal nutrition for fat loss |
| 1:20.6 | and his thoughts on high carb, low fat versus high fat low carb, keto diets, high protein diets, and so much more. |
| 1:30.8 | We also talk about his practical tips for training, how to avoid training burnout, which is very |
| 1:37.8 | important, how to train for muscle hypertrophy, his thoughts on the best splits, so how you |
| 1:44.0 | should split up your workout |
| 1:45.2 | during the week, what an optimal split looks like for each individual person and so much more. |
| 1:52.1 | So if you've ever felt overwhelmed by conflicting advice on any of these topics like fat loss, |
| 1:58.5 | protein intake and different kinds of resistance training advice, |
| 2:02.9 | this episode will bring it all back to science and simplicity. Now, let's jump right into it after |
| 2:09.9 | this quick break. Friends, it's a new year and I know many of you like myself are on a muscle |
... |
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