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In today's Friday solo recap on the Optimal Protein Podcast, I break down the most important takeaways from my recent conversation with Dr. Gabrielle Lyon — and why this episode has major implications for fat loss, metabolic health, and women's body composition.

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One of the biggest themes of our discussion was that muscle is not just about aesthetics. It's a metabolic organ, and preserving it is foundational for long-term health — especially for women as we age.

I also connect this conversation to the new protein recommendations reflected in the 2025–2030 Dietary Guidelines, which now align far more closely with modern protein science. For the first time, official guidance is moving beyond minimums designed to prevent deficiency and toward intakes that actually support muscle preservation, metabolic health, and satiety. We also cover a brand new study on weight loss drugs and fat regain.

In this recap, I cover:

• Why we don't have an "overfat" problem — we have an undermuscled problem

• Why midlife fat gain is not inevitable (and not just about hormones)

• How carb tolerance and activity level influence fat storage

• Why excess carbohydrates quietly work against fat loss when muscle demand is low

• The overlooked role of muscle blood flow and intramuscular fat

• Why under-eating accelerates muscle loss in women

• How weight loss drugs can worsen fat regain if muscle isn't protected

• Why strength training is non-negotiable — but must be appropriate

• Why protein isn't just calories, but a signal for muscle and metabolism

If your goals include fat loss, body recomposition, and aging strong, this episode will help you rethink how protein, carbs, and muscle fit together — and why preserving muscle is the real long-term strategy.

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Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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In this episode of the Optimal Protein Podcast, I'm joined by Dr. Gabrielle Lyon to break down the muscle-centered strategy every woman needs for fat loss, metabolic health, and long-term strength.

We unpack why muscle — not hormones alone — is the key driver of body composition, why midlife fat gain is not inevitable, and how protein intake, movement, and muscle blood flow shape metabolism as women age. Dr. Lyon also explains her much-discussed concept of carb tolerance, how to "earn your carbs," and why excess carbohydrates can quietly work against fat loss when muscle demand is low.

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Dr. Lyon also shares key insights from her new book, The Forever Strong Playbook, including her 24-hour muscle-building framework and why strength training is not optional at any age.

If your goals include fat loss, body recomposition, and aging strong, this episode will completely reframe how you think about muscle.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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.

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa

Most people don't fail at their goals because they lack discipline — they fail because they were never taught how to set goals that actually work.

In this New Year solo episode, Vanessa shares a powerful, step-by-step goal-setting masterclass inspired by Tony Robbins and Brian Tracy, applied specifically to fat loss, body recomposition, strength, energy, and long-term metabolic health.

You'll be guided through the actual Tony Robbins Priming Exercise, learn how to set identity-based goals that stick, and discover how to turn motivation into simple, repeatable systems that work even on imperfect weeks.

In this episode, you'll learn:

• Why most health goals fail by February

• How to set goals from the right nervous system state

• Tony Robbins' RPM Method applied to body recomposition

• Brian Tracy's framework for turning goals into daily action

• How to create motivation-proof plans for fat loss and consistency

This episode isn't about perfection — it's about building systems you can repeat all year long.

🎧 Listen now and set your 2026 goals with clarity, intention, and confidence.

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Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code HOLIDAY25 for 25% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.