Welcome to the optimal protein podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the optimal

protein podcast. I'm your host, Vanessa, and today we are joined by Dr. Guillermo Escalante, an expert in

body recomposition and fat loss. Dr. Escalante is not only a leading researcher in physique science,

he's also a physique competitor

himself. And in this episode, we dive into the real world application of the latest science

on fat loss, protein intake, muscle preservation, and refeeds, blending his firsthand experience

with the peer-reviewed evidence. You'll learn what the latest studies reveal about body recomposition, the science of high-protein diets

during cutting, and how much is truly optimal for preserving lean mass, how trained athletes

can build muscle while losing fat, why refeeds and diet breaks can help you overcome plateaus

and improve adherence and ultimately results,

and Dr. Escalante's personal strategies for achieving extreme leanness while maintaining as much

muscle as possible without wrecking metabolism or hormonal health. This is a master class in

evidence-based physique science from one of the most respected minds in the field.

I can't wait to jump into today's episode and we will get right into it after this quick break.

There is one supplement that I consider absolutely foundational for women and that is creatine.

And I don't say that lightly.

Over the years on this podcast I've interviewed

some of the world's leading protein and muscle metabolism researchers and time

and time again they recommend creatine for women it's one of the most studied

and effective supplements for fat loss body recomposition muscle, muscle building, and even cognition.

The science shows that women naturally have much lower creatine stores than men,

which makes supplementation especially effective.

...