Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fitness, Health & Fitness, Nutrition

4.5 • 758 Ratings

🗓️ 30 June 2025

⏱️ 75 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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Today’s episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility.

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We discuss:

What “metabolic adaptation” really is and how it affects fat loss
Why your body defends against weight loss more than weight gain
The role of protein intake in preserving lean mass
How to counteract muscle loss during caloric restriction
Metabolic flexibility and its connection to insulin resistance
GLP-1 medications like semaglutide and their impact on muscle loss
The connection between mitochondrial function, aging, and energy expenditure
Why resistance training is essential—especially for women and older adults

This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic health.

Connect with Vanessa on Instagram @ketogenicgirl

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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.

Transcript

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0:00.0	Welcome to the optimal protein podcast. I'm Vanessa Spina.
0:05.4	Hello, my friends. Welcome back to the optimal protein podcast. I'm your host, Vanessa. And today,
0:11.1	I am honored to be joined by one of the world's leading experts in metabolic research,
0:17.3	Dr. Eric Havussin. Now, Dr. Raboussin is a pioneering scientist whose work has shaped
0:23.0	how we understand human energy metabolism, caloric restriction, and why fat loss becomes harder
0:28.9	over time. If you've ever heard of these studies done on the biggest loser participants,
0:34.7	you are familiar with his work and research. So in this episode, we unpack his
0:39.4	groundbreaking findings on metabolic adaptation, adaptive thermogenesis, and how the body
0:45.5	defends against fat loss. We also explore the importance of preserving lean mass,
0:50.7	during weight loss, how to improve metabolic flexibility, and why mitochondrial function
0:55.8	may be key to both metabolic health and longevity. We dive into why some people gain weight
1:02.7	more easily than others, how GLP1 medications may lead to muscle loss, and how to structure
1:09.8	your fat loss strategy to protect metabolism and
1:13.0	maintain muscle, especially for women and aging populations. Whether you're trying to optimize
1:19.5	body composition, avoid weight regain, or better understand how your metabolism truly works,
1:25.6	this is an episode you won't want to miss. Now, let's dive
1:29.9	right into the episode after this quick break. Friends, I have to tell you about something that's
1:36.3	been having a big impact on how I've been looking and feeling recently. Now, my little secret is
1:42.0	actually mytopure, which is a compound developed by timeline.
1:47.0	Now, they recently discovered this incredible new molecule called urolithin A. They created the oral
1:52.7	capsule supplement called mitopure, and they also more recently created a line of skincare creams
1:59.0	that has been showing remarkable results in their clinical trials.
	...

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