Body Recomposition vs Weight Loss: What Fat Loss Science Reveals — Dr. Scott Forbes

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Most fat-loss advice focuses on the scale — but what if that's the wrong metric entirely? In this episode, Vanessa Spina is joined by Dr. Scott Forbes , exercise physiologist and professor at Brandon University, whose research challenges many of the assumptions behind traditional weight-loss approaches.

Dr. Forbes has authored and co-authored numerous randomized controlled trials and large meta-analyses examining how training style, protein intake, creatine supplementation, sleep, and aging influence fat loss, muscle retention, and metabolic health .

Rather than chasing weight loss, this conversation explores what happens when the goal shifts to body recomposition — losing fat while preserving or building muscle — and why that distinction changes everything.

In this episode, we explore:

• Why weight loss and fat loss are not the same thing

• The surprising differences between cardio, resistance training, and combined approaches

• Why some people lose weight but stall metabolically

• How protein and creatine fit into a muscle-centric fat-loss strategy

• Why fat loss becomes harder with age — and what still works

• A largely overlooked factor that influences where fat is stored

If you've ever done "everything right" and still felt stuck, this episode offers a science-backed reframe that may completely change how you approach fat loss.

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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 or exercise regimen.