New Study: Doubling Your Protein Burns 128 Extra Calories & Directs Calories Into Muscle Instead of Fat Storage!
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 6 June 2025
⏱️ 50 minutes
🧾️ Download transcript
Summary
Timestamp straight to the research study - 10:11
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In this episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less.
Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau.
You’ll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa’s own experience applying these principles for effortless appetite control and improved body composition.
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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 podcast |
| 0:07.3 | and happy Friday. I'm your host, Vanessa, and I am so excited for today's episode because we are |
| 0:13.4 | diving into a brand new study that was just published this month in nature metabolism. And I'm so excited about this study because it is |
| 0:24.2 | all about fat loss and body recomposition for women and how protein can have a huge effect on our |
| 0:31.9 | body's leanness and can actually help us to burn more calories and also help us to reduce our intake, |
| 0:40.3 | which leads to effortless leanness. |
| 0:43.1 | My favorite lifestyle and approach to physical health and fitness. |
| 0:47.4 | And as usual, I am here to break down all of the findings in a warm, informative, |
| 0:53.5 | slightly conversational way, |
| 0:55.4 | blending the science with practical insights for your everyday life. |
| 1:00.2 | Practical takeaways, that's what I'm all about adding value in any way |
| 1:04.4 | so that you can take insights from brand new research that is hot off the presses, |
| 1:10.1 | fresh out of the kitchen. You don't have to wait |
| 1:12.6 | for it to be diluted and broken down for you by media that have certain biases. We're just here |
| 1:21.0 | to break down the science. So let's get into today's episode. And before we do, I want to thank |
| 1:27.1 | our sponsor for today's episode. |
| 1:28.7 | We just got back from our holiday to Greece and I was unpacking all of my things and really |
| 1:34.6 | only one supplement, magnesium breakthrough. That's the only thing that I pack with me, |
| 1:39.7 | whether it's on short trips, even overnights or longer trips, I don't leave home without it because I know |
| 1:47.2 | that just like on this trip, I sometimes get leg cramps and restless legs at night. |
| 1:53.2 | And all I need to do is take magnesium breakthrough and within 15 to 20 minutes, they are gone. |
| 1:58.7 | And this was essential for me when I was pregnant because I had |
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