Eat More Protein, Lose More Fat? The Surprising Science of Body Recomposition: Dr. Cassandra Evans

Dr. Cassandra Evans joins Vanessa to break down the science of protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health.

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They discuss how much protein may be optimal during body recomposition and fat loss, including research showing that higher-protein diets can help preserve lean mass, improve satiety, and in some cases even support muscle gain while losing body fat.

Cassandra also shares fascinating protein-overfeeding research suggesting that increasing calories from protein may affect body composition very differently than overfeeding on fat or carbohydrates.

They break down the myth that high-protein diets are harmful to bone health, including research in resistance-trained women, and explore the FTO "obesity gene," how it may influence hunger and food intake, and why exercise appears to reduce some of the differences associated with genetic risk.

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Vanessa and Cassandra also discuss caffeine and energy drinks, why caffeine appears to be doing most of the heavy lifting for performance and cognition, and common myths around caffeine and hydration.

They finish with Cassandra's emerging research on lactoferrin and iron status in women, including how lactoferrin may influence hepcidin, iron utilization, gut health, pregnancy, postpartum health, and menopause.

In this episode:

• How much protein do you need for body recomposition?
• Can you gain muscle while losing fat?
• How protein helps preserve lean mass during a calorie deficit
• Why higher protein may support greater fat loss
• What protein-overfeeding studies reveal
• Why resistance training is critical during fat loss
• Are high-protein diets bad for bone health?
• The FTO "obesity gene" explained
• How exercise may reduce genetic risk
• Energy drinks versus caffeine
• Does caffeine dehydrate you?
• Dr. Evans' evidence-based supplement routine
• Iron deficiency in active, pregnant, and postpartum women
• What lactoferrin is and how it affects iron metabolism
• Why more iron is not always better
• Emerging lactoferrin research in women's health and menopause

BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.

Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.

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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, supplements, or exercise regimen.