The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap

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In this solo recap episode, Vanessa breaks down her in-depth interview with Dr. Andy Galpin, one of the world’s leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health.

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What You’ll Learn in This Episode:

• The real science of fat loss — why stored fat leaves your body as exhaled carbon, not sweat.

• Carbon in vs. carbon out — how to think about energy balance more clearly.

• Why nutrition drives fat loss — the 90/10 rule of diet vs. exercise.

• The two macros most women misjudge — why we consistently overestimate protein and underestimate fat.

• What to do if you’re stuck at 1,200 calories — Andy’s three-step framework: reevaluate, build muscle, or take a structured diet break.

• Protein timing truths — total daily protein matters more than timing, plus the role of pre-sleep protein.

• Metabolic flexibility demystified — why it’s about switching fuels efficiently, not always “burning fat.”

• The sleep–fat loss connection — how poor sleep alters hormones, cravings, and body composition.

• Anabolic resistance and menopause — why blood flow and activity may matter more than hormones alone.

• A one-week action blueprint — practical steps you can apply right away for better results.

This episode is packed with clarity and practical insights to help you optimize protein, training, and recovery so you can burn fat, preserve lean mass, and unlock your healthiest, strongest self.

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Free high-protein keto guide: The Keto Reset eBook

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