How to Eat for Fat Loss Without Losing Muscle: What Science Says About Protein, Fasting & EAAs (Dr. David Church Recap)
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 31 October 2025
⏱️ 40 minutes
🧾️ Download transcript
Summary
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle.
Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey.
You'll learn:
• If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day
• How time-restricted eating and fasting affect muscle protein synthesis
• The best per-meal protein targets for women and older adults
• How EAAs support muscle and brain health, especially during calorie deficits
• Why creatine is one of the most effective tools for both strength and cognition
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa
Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health.
If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it.
Mentioned in this episode:
The Creatine I take! PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA
Get my free NEW high-protein keto guide: The Keto Reset eBook
Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 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.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:04.5 | Hello, my friends. Welcome back to the Optimal Protein Podcast. I'm your host, Vanessa. |
| 0:09.9 | And today I am so excited to do another Friday deep dive solo cast. And today we are unpacking and diving deep into my interview with Dr. David Church, one of the brightest rising |
| 0:23.0 | stars in protein metabolism research. Dr. Church trained under two of the greatest scientists |
| 0:29.8 | in muscle biology, Dr. Arnie Ferando and Dr. Robert Wolf, pioneers who really provided a lot of our modern framework for understanding |
| 0:40.2 | how protein synthesis actually works at the cellular level. So in this solo cast, we're going to |
| 0:46.4 | unpack how much protein you really need for fat loss and body recomposition, whether two meals a day |
| 0:54.0 | is enough to maintain or build muscle, |
| 0:56.8 | the benefits of essential amino acids for older adults and women over 40, and the surprising |
| 1:02.8 | cognitive and sleep benefits of creatine. So if you've ever wondered how to lose fat without |
| 1:09.8 | losing muscle or how to make fasting and |
| 1:12.9 | protein work together, today's episode is going to give you so much science, strategy, |
| 1:18.6 | and structure to make all of that happen. So I can't wait to get into it and we are going to |
| 1:23.9 | jump right in after this quick break. |
| 1:28.4 | Hi friends. |
| 1:34.8 | If you have ever felt bloated after eating a big meal or a high protein meal or maybe wondering why you're not making the progress that you think you should be making in the gym despite |
| 1:39.6 | optimizing your protein, it could be that you are low on digestive enzymes, which is an issue that |
| 1:45.8 | many run into and studies have confirmed happens as we get more and more mature. Mass-simes |
| 1:52.2 | by biobtimizers is the most advanced protein digesting enzyme formula available today. It's packed |
| 1:59.4 | with high potency proteases that help break down the |
| 2:02.4 | protein in your meals into absorbable amino acids, the actual building blocks your body uses to |
| 2:08.0 | support muscle growth, fat loss, body recomposition, and recovery. In fact, research has shown that |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Vanessa Spina, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Vanessa Spina and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.