TWO New Studies on Protein, Body Composition, Satiety: How Much Protein is Optimal As You Age
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 14 March 2025
⏱️ 46 minutes
🧾️ Download transcript
Summary
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Jump straight to the studies breakdown: 14:36
In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. You’ll learn how weight loss impacts hunger hormones — and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic health, and preserve lean muscle mass.
Key Topics Covered:
🔎 Study 1: "Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a meta‐analysis."
• Why researchers explored the hormonal responses to different weight loss strategies
• How calorie restriction, exercise, or a combination of both affects hunger hormones like ghrelin, PYY, GLP-1, and CCK
• Why individuals who lose more fat-free mass (FFM) may experience greater hunger spikes — and how resistance training and protein can help mitigate this effect
🍳 Protein and Satiety Hormone Research
• How high-protein diets increase key satiety hormones like PYY, GLP-1, and CCK
• The exciting discovery of LEAP2, a hormone that suppresses ghrelin and helps reduce appetite — especially in ketogenic and high-protein diets
💪 Study 2: "Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health Across the Lifespan"
• How much protein older adults require per meal to stimulate muscle protein synthesis
• How to balance protein distribution across meals for superior results in muscle maintenance and appetite control
• Which protein source proved particularly effective for boosting MPS, especially when paired with resistance training
• Insights on how increased protein intake improves insulin sensitivity, glucose control, and enhances satiety hormones to help manage long-term appetite
🎧 Tune in now for practical insights you can apply to your nutrition and fitness strategy today!
🎧 Tune in now for powerful insights you can apply to your diet and lifestyle!
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Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
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. |
| 0:05.5 | Hello, my friends. Welcome back to the podcast. Happy Friday. I'm your host, Vanessa, and I am so |
| 0:11.6 | pumped for today's episode because we have two brand new studies that we are going to be breaking |
| 0:17.0 | down with some very exciting new research that will help you to better understand |
| 0:21.1 | how your body regulates appetite after weight loss and how prioritizing protein can keep |
| 0:27.8 | those hunger hormones in check. We're going to be breaking down two key studies. The first one |
| 0:33.1 | investigates how caloric restriction, exercise, or a combination of both impacts fasting, |
| 0:40.5 | appetite-related gut hormones, and those hormones that have effects on our perception of satiety |
| 0:46.9 | and fullness, and how this impacts weight regain after losing weight. And then we're going to |
| 0:53.2 | talk about some really insightful research |
| 0:56.0 | on how high protein diets can directly stimulate the very hormones that help curb hunger |
| 1:01.9 | and can have a profound effect for people who are wanting to maintain their weight loss. |
| 1:07.7 | And we'll finish off with a powerful brand new study on dietary protein's |
| 1:12.1 | impact across the lifespan, which really emphasizes why protein is so important at every stage of |
| 1:18.8 | life. So we're going to explore not only the results, but also the study design, the methodology, |
| 1:24.2 | the key insights to ensure that you walk away from this episode with practical |
| 1:28.6 | strategies to help improve your own approaches to diet and nutrition. So today's episode is |
| 1:34.9 | packed with some powerful new science and we are talking about the science of protein nutrition, |
| 1:41.3 | metabolic health, and body recomposition. And I am so excited to dive into |
| 1:46.0 | these two studies. So we're going to do a little bit of a catch-up at the start. So if you'd like to |
| 1:50.5 | skip that, I will timestamp it in the show notes if you'd like to jump right to today's |
| 1:55.1 | study breakdown. As always, you can join us in our podcast group, which is the Optimal Protein |
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