Creatine, Fat Cells & Body Recomposition: New Science You Haven't Heard — Dr. Scott Forbes
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.6 • 795 Ratings
🗓️ 30 January 2026
⏱️ 38 minutes
🧾️ Download transcript
Summary
Most people think creatine only affects muscle strength and performance. But what if creatine also plays a role inside fat cells themselves—and could subtly influence fat loss and body recomposition?
In this episode of the Optimal Protein Podcast, Vanessa Spina I recaps the key takeaways from the interview with Dr. Scott Forbes, focusing on fat loss, body recomposition, muscle preservation, protein intake, creatine supplementation, sleep, and aging.
This episode breaks down brand new research on how different training modalities, recovery, and evidence-based supplements influence fat loss and body composition—and why scale weight alone is a poor marker of fat loss success.
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Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:04.5 | Hello, my friends. Welcome back to the podcast. I'm your host Vanessa and I am so excited for |
| 0:10.3 | today's episode because today we are breaking down the most important, most actionable highlights |
| 0:16.3 | from Monday's interview with Dr. Scott Forbes, professor at Brandon University, a researcher with |
| 0:22.6 | randomized trials and meta-analysis on training modalities, protein ingestion, |
| 0:28.7 | creatine for fat loss, sleep for fat redistribution, aging, and body composition. So today's |
| 0:37.2 | episode, we are going to recap takeaways that you can |
| 0:41.0 | apply immediately into your life, especially if your goal is to lose fat without losing muscle |
| 0:46.1 | to get results that show up in measurements, pictures, body composition, and not just scale |
| 0:53.1 | weight. So I can't wait to break all of this down. We talked about |
| 0:56.3 | some fascinating topics on the episode, including how our fat cells actually have receptors for |
| 1:03.8 | creatine and why our body fat can become redistributed depending on our sleep. And it was so much fun to cover |
| 1:13.4 | some new areas. So I can't wait to break it down for you. In today's episode, we are going to jump |
| 1:19.1 | right in after this quick break. Friends, as we head into this new year, I know a lot of you |
| 1:26.3 | have big goals, just like I do. |
| 1:28.9 | One of my biggest focuses in 2025 was metabolic efficiency, losing body fat while preserving muscle and supporting longevity. |
| 1:39.5 | One tool that I've been using consistently on my protein sparing modified fasting days is the tone |
| 1:46.2 | breath ketone analyzer. Now on protein sparing modified fasting days, we're driving the body into |
| 1:52.9 | ketogenesis. When ketones rise, that's a powerful proxy for increased fat oxidation or fat |
| 1:59.9 | burning and autophagy. The tone lets me measure that in |
| 2:04.0 | real time, non-invasively, just by breathing. No expensive blood testing strips or painfully pricking |
| 2:11.3 | my finger. No guessing. So if you are using protein-focused low-calorie days for fat loss, metabolic reset, or longevity from the autophagy generated from being in this state, seeing your ketones rise is incredibly motivating and incredibly informative. |
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