How to Lose Fat & Build Muscle at the Same Time: 7 Body Recomposition Rules

Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey.

Back-to-School Sale! F or a limited time, save  40% sitewide at ketogenicgirl.com—including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer—with code BACKTOSCHOOL40 .

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

Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey.

Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! Now shipping internationally!

In this episode:

• Why you can build muscle while losing fat —even if you're already resistance trained
• Why protein becomes even more important during a calorie deficit
• How much protein may help maximize lean-mass preservation during fat loss
• Protein targets and per-meal dosing as we get older
• Whether to calculate protein from current weight, goal weight, or lean mass
• The surprisingly low minimum effective dose of resistance training
• Why you don't need to train to failure—but may not be training hard enough
• How 1–3 reps in reserve can support muscle growth without unnecessary fatigue
• Why muscle can come back surprisingly quickly after a training break
• How Vanessa is approaching postpartum fat loss and body recomposition without rushing the process

The goal isn't simply to make the number on the scale smaller. It's to improve what that weight is made of—preserving and building metabolically active muscle while losing body fat and becoming stronger, leaner, and more metabolically resilient.

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.

Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl .

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⚠️ Disclaimer

This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.