Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
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.
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at https://ketogenicgirl.com with the code VANESSA
💡In This Episode You’ll Learn:
The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals
How training volume and intensity interact with diet to shape your physique
The importance of protein intake—and the “minimum effective dose” to preserve lean mass
How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss
Whether you need to bulk and cut—or can pursue long-term lean gains
The key role of sleep in fat-burning, protein synthesis, and recomposition success
Meal timing and why a pre-sleep protein shake might matter more than your post-workout window
What to do when you plateau: advanced strategies and mindset shifts
How consistency—not advanced tactics—is the true “magic bullet” for lasting results
📲 Stay Connected with Vanessa:
Instagram: @ketogenicgirl
Join the Community!
• Instagram: @optimalproteinpodcast
• Facebook Group for the Optimal Protein Podcast
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.
⭐️ If You Loved This Episode…
Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!