The Science of Fat Loss & Muscle Retention — Dr. David Church on Protein Timing, EAAs, and Creatine

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition. You'll learn: • How stable isotope tracer studies work and what they reveal about muscle protein synthesis (MPS). • The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day. • The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns. • Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it. • What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake. • The surprising power of small doses of EAAs in muscle maintenance and cognitive support. • Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation. • How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction. • The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite. • The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days. If you've ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away. Mentioned in this Episode: • Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine • Essential amino acids for older adults and women facing anabolic resistance • Stable isotope tracer studies — how we truly measure MPS • Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction • Pre-sleep protein and its impact on overnight MPS and metabolic rate Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the 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.