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.