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For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has shaped how we diet, how we train, and even whether we bother moving more at all.

But a brand-new 2025 human study challenges that idea in a way that could completely change how you approach fat loss, daily movement, and exercise.

In this Friday recap episode of the Optimal Protein Podcast, Vanessa breaks down the study behind the headlines and explains—in plain English—what the data actually shows, what most people misunderstood, and how to use this information to get better fat-loss results without eating less or training harder.

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In this episode, you'll discover:

• Why a new 2025 human study found no true metabolic "cap" in weight-stable, real-world conditions

• The key detail that separates this research from older metabolism models—and why exercise was misunderstood

• Why your steps and workouts genuinely increase total daily calorie burn

• Why muscle—not hormones—is the primary driver of metabolic rate during fat loss

• Why extreme dieting and "earning food" backfire—and what actually supports sustainable fat loss

Study Referenced:

Howard et al., 2025, Proceedings of the National Academy of Sciences (PNAS) — Physical activity and total daily energy expenditure in weight-stable adults

👉 https://www.pnas.org

Vanessa discusses how red light therapy supports mitochondrial health, muscle recovery, circulation, and skin health as part of an evidence-based approach to fat loss and metabolic optimization. Explore the Tone LUX red light therapy collection at 👉 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.

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

In today's episode, Vanessa sits down with Dr. Howard, the lead author of a brand-new PNAS study that is challenging one of the most widely accepted ideas in human metabolism.

For years, many scientists believed that our bodies operate within a fixed daily calorie "budget," and that after a certain point, increasing activity doesn't increase total calorie burn. But Dr. Howard's new research suggests the story may be far more dynamic — and far more empowering — than we ever realized.

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This conversation explores what this new evidence could mean for:

• How we think about calorie burn

• Why activity matters (in ways we didn't fully understand before)

• The role of fueling, recovery, and energy balance

• What actually drives fat loss and body recomposition

• How to train smarter, not harder

Mentioned in this episode:

Physical activity is directly associated with total energy expenditure without evidence of constraint or compensation — published in Proceedings of the National Academy of Sciences (PNAS).

Read the full study here → PNAS DOI 10.1073/pnas.2519626122

NEW! Free High-Protein Keto Guide

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

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

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.

In today's episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women's fat loss, muscle tone, metabolic health, skin rejuvenation, and longevity: creatine and collagen.

You'll discover why creatine is no longer just a gym supplement, and how groundbreaking new data shows collagen may actually influence biological age. This episode is packed with cutting-edge insights every woman needs to hear.

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

In this episode, you'll learn:

✨ The shocking results from new human studies on creatine and collagen

✨ Why creatine is one of the most underrated supplements for women, especially in perimenopause and post-menopause

✨ How creatine enhances fat loss, muscle tone, metabolic rate, cognition, and sleep-deprivation resilience

✨ The simple, evidence-based dose of creatine that works for women — and why Vanessa uses Puori creatine

✨ The brand new 2025 human trial showing collagen's key amino acids reduced biological age by an average of 1.4 years

✨ How collagen improves skin elasticity, hydration, wrinkles, nails, hair, joints, and connective tissue strength

✨ Why stacking creatine + collagen is a powerful strategy for fat loss, lean muscle retention, skin health, and healthy aging

If you want a clear, science-backed guide to creatine and collagen — including exactly how to dose and use them for optimal results — this episode is for you.

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🔗 SUPPLEMENTS MENTIONED

• Puori Creatine. Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA
• BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décolleté

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.