This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend?
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 30 May 2025
⏱️ 53 minutes
🧾️ Download transcript
Summary
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In this Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs.
Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead.
You’ll learn:
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Why this new study is so groundbreaking — especially for women
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How fasted training may actually improve fat-free mass in certain conditions
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How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence
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Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss
This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths.
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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, and welcome back to the optimal protein podcast. I'm your host, Vanessa, |
| 0:11.5 | and I am so excited that you're here with me today because we're going to be diving into two |
| 0:16.7 | fascinating topics that have been generating a lot of buzz in the fitness and nutrition world. |
| 0:22.4 | So first off, we're covering a brand new randomized control trial hot off the press that looks |
| 0:29.5 | at whether training in a fasted state impacts muscle growth. |
| 0:33.1 | And this is a topic that we have covered extensively on the podcast asking a lot of different |
| 0:39.2 | expert scientists and researchers on their opinions based on the existing scientific literature. |
| 0:46.0 | And this is important for a lot of us who prefer to train in a fasted state and we don't want |
| 0:51.7 | to have our muscle gains or hormones or anything else disrupted, |
| 0:56.4 | which some people would have you believe. So we are going to completely unpack the full |
| 1:02.3 | study today and break down what the data is actually saying with regards to fast training |
| 1:08.4 | and muscle growth. Then we're going to shift gears and analyze this 30, 30, 30 method that's gone viral on |
| 1:15.2 | social media. |
| 1:15.8 | We're going to break down what this approach is exactly. |
| 1:18.8 | You may or may not have heard of it, but it has been going viral on social media. |
| 1:23.5 | So we're going to break down why it's become such a hot topic, why it combines protein timing. |
| 1:29.4 | And we're going to analyze what it gets right, what it potentially gets wrong, and how it can |
| 1:33.8 | fit into metabolic health and fat loss, especially if your goal is sustainable body recomposition. |
| 1:40.2 | So grab your coffee or your walking shoes or your favorite high protein breakfast and let's get into it. |
| 1:47.2 | We will jump right in after this quick break. |
| 1:50.6 | Friends, we talk a lot on this podcast about the latest breaking research and all the science-based insights, tools, and recommendations that we can put into place to optimize our overall health |
... |
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