Smarter Training for Fat Loss: Science-Backed Body Recomp with Dr. de Souza
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 21 July 2025
⏱️ 85 minutes
🧾️ Download transcript
Summary
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In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you’ve hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results.
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💡In This Episode You’ll Learn:
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The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals
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How training volume and intensity interact with diet to shape your physique
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The importance of protein intake—and the “minimum effective dose” to preserve lean mass
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How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss
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Whether you need to bulk and cut—or can pursue long-term lean gains
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The key role of sleep in fat-burning, protein synthesis, and recomposition success
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Meal timing and why a pre-sleep protein shake might matter more than your post-workout window
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What to do when you plateau: advanced strategies and mindset shifts
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How consistency—not advanced tactics—is the true “magic bullet” for lasting results
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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. |
| 0:05.5 | Hello, my friends. Welcome back to the podcast. I'm your host, Vanessa, and I am so excited for today's |
| 0:11.4 | episode. I have a fascinating guest joining us, Dr. Eduardo DeSouza. Dr. DeSosa is an associate |
| 0:18.4 | professor at the University of Tampa. He's a leading researcher in the field of exercise science, specializing in body recomposition, muscle hypertrophy, and strength training. So in this episode, we take a deep dive into one of the most challenging but rewarding goals in fitness, achieving body recomposition. We discuss how to gain muscle |
| 0:40.6 | while losing fat and even as an experienced lifter and break down the science behind protein intake, |
| 0:48.4 | training volume, and what is optimal for fat loss. Dr. DeSelza also shares his knowledge and expertise on what to do |
| 0:56.4 | if you are hitting a plateau in your body recomposition or in your fat loss and what he recommends |
| 1:04.9 | in terms of specific training splits, periodization strategies, as well as the importance of meal timing and frequency |
| 1:13.1 | for those who are trying to gain muscle while losing fat. So whether you are looking to push |
| 1:19.8 | past a plateau or just optimize your current routine to maximize your body recomposition results, |
| 1:26.8 | this episode is packed with practical advice and evidence-based strategies that you won't want to miss. |
| 1:33.2 | So let's jump right into the episode after this quick break. |
| 1:37.6 | Friends, I want to tell you about a very important nutrient that many of us are deficient in and not even aware of it and that |
| 1:45.6 | nutrient is light and specifically red light I am so passionate and obsessed with |
| 1:52.1 | the incredible amount of science behind red light therapy's ability to support |
| 1:57.5 | our mitochondrial health now our mitochondria asria, as you probably know, are responsible for |
| 2:02.3 | helping us to do pretty much everything in our bodies at the cellular level. Now, when it comes to |
| 2:09.1 | energy levels, our immunity, our skin health and beauty, and even our metabolic health and fitness, |
| 2:16.6 | so much is connected back to our mitochondria's ability |
| 2:20.2 | to function optimally now we talk on this podcast all the time about different strategies from |
| 2:25.9 | exercise intermittent fasting doing resistance training and getting lots of autophagy and all the |
| 2:32.2 | science behind mitochondrial biogenesis or the creation of new |
... |
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