Podcasts about psmf

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world's most respected obesity and metabolism researchers, Dr. James Hill. You'll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill's three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health. 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 discover: • Why losing fat and keeping it off require two completely different skill sets • The research-backed protein and training strategies that preserve lean muscle • How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time • Why exercise “fixes” your metabolism and helps you stay lean for life • The concept of your appetite sweet spot — and how to find it • How to shift from a “victim” to “voyager” mindset and make maintenance effortless • Dr. Hill's insights on GLP-1 medications and how to transition off without regaining weight If you've ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term. Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

NEW! 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 In today's episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people successfully lose weight, maintain it long-term, and preserve their lean mass and metabolic health. Dr. Hill has led landmark clinical trials such as the Diabetes Prevention Program, Look AHEAD, and the Beef WISE Study on high-protein diets. His decades of work reveal why weight loss is only the beginning — and why the real secret to success lies in learning the completely different skill set of maintenance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this conversation, you'll hear: The protein “lever” Dr. Hill uses to curb appetite and protect muscle during a cut—plus why the source may matter less than you think Three habits most long-term maintainers share (and one that surprised even him) The moment your “diet” must flip into “maintenance”—and a simple sign you're ready The smallest daily tweak from his research that predicts whether you'll regain or not What exercise actually changes in your metabolism beyond calorie burn—and how much you really need The simple resistance-training + protein formula he gives midlife women to keep muscle while losing fat His three-bucket framework (diet, activity, mind state) and a 60-second self-check to find which bucket is breaking your results The mindset shift that moves people from “I always regain” to “this is who I am” — plus a quick exercise to uncover your real why The step-by-step exit plan he uses when patients come off GLP-1s—starting with what to do in week one to avoid rebound If you've ever lost weight and struggled to keep it off, this episode shows you which levers matter most—and how to pull them so your results stick while your metabolism and muscle thrive. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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 Mentioned in this episode: • Dr. James Hill's upcoming book: Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications and Keeping the Weight Off — now available for pre-order • The National Weight Control Registry; The Diabetes Prevention Program (DPP); The Look AHEAD Study; The Beef WISE Study 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology. Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond. 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 Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today. What You'll Learn The science behind the 30-30-30 protein rule and why it matters for women How sleep loss can lower muscle protein synthesis by up to 20% What studies reveal about plant vs. animal protein for glucose control and satiety The truth about “wasted” protein and how much you really need per meal How to minimize muscle loss during fat loss or menopause A simple 3-meal template to optimize body composition and strength

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that. Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more sustainable. Dr. Escalante shares evidence-backed insights from his own research and contest experience on how to optimize protein intake, structure refeeds, and achieve real body recomposition—without the extremes. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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 this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women's health: creatine and omega-3s. Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack: ✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition ✅ How creatine protects metabolism and lean mass during fat loss ✅ The truth about “water retention” and bloating myths ✅ How creatine supports menopause, bone density, and strength across the lifespan ✅ The emerging research on brain and mood benefits of creatine ✅ Why omega-3s are critical for inflammation, recovery, metabolic health, and brain function ✅ How creatine and omega-3s synergize for performance and longevity 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 Then, in the final third of the conversation, they address one of the most pressing issues in the supplement industry today: purity and contamination. Vanessa and Oliver discuss: ⚠️ Why heavy metals like lead have been found in popular protein powders and prenatal vitamins ⚠️ What “safe levels” actually mean ⚠️ How consumers can protect themselves by choosing transparent, third-party tested products ✅ How Puori leads the industry with Clean Label Project certification, testing for over 200 contaminants, and QR codes that let you view your batch's lab results instantly This episode is a must-listen for women who want to take their health, fat loss, and longevity to the next level—using the cleanest, most evidence-based supplements available. Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Mentioned in This Episode: • Puori Creatine+ — use code VANESSA for 20% off, including subscriptions • Creatine Supplementation in Women's Health: A Lifespan Perspective • Puori Omega-3 testing & Clean Label certification Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis. They discuss:

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In today's solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition. For years, many believed that eating more protein would block the body's cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up? This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity. 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 We'll explore: Why autophagy matters for health and aging How the trial compared high vs. low protein under calorie restriction What the researchers found on belly fat, IGF-1, and cellular clean-up What this means for your fat loss and body recomposition goals IQBAR — Brain + body nutrition bars with high protein and clean ingredients. Get 20% off all products by texting VANESSA to 64000. Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We dive into: How to use ketones to improve fat loss quality (not just scale weight) Why Dr. Mansor says ketones helped him “lose fat without losing muscle” How carb re-feeds helped him overcome plateaus and support metabolic flexibility How ketones support appetite control, recovery, and training performance A new study showing ketones boost sprint output and reduce fatigue Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression Dosing protocols for fat loss, fasting, and late-night cravings How ketones improve oxygen delivery, red blood cell production, and reduce cortisol The science behind ketones reducing muscle protein breakdown and supporting performance Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling If you've hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Today's solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I've been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass. IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. I'll be sharing: Exactly how I structure PSMF days for myself, including my research based updates on the method  How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss My personal results so far — how much weight I've lost since starting August 1, how it's affecting my body composition, and what's working best for me The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue? Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men If your goal is fat loss without losing muscle, this episode is your blueprint. Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich's expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support. Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Today's guest is Maria Emmerich, internationally renowned nutritionist, best-selling author, and an expert in her version of integrating 1-2 Protein Sparing Modified Fast Days (PSMF Days) in a week to create a weekly caloric deficit while protecting muscle and metabolism, including re-feed days to balance out the week. In this episode, we cover: What PSMF Days are and how they differ from the sugar diet or fasting How PSMF Days preserve lean muscle while accelerating fat loss The role of stall foods like nuts, dairy, and nut flours in holding back fat loss Client strategies for satiety, electrolytes, and exercise integration The science behind metabolic adaptation, and refeeds Why higher protein intake and supplements like creatine are key for recomposition Maria's personal story of becoming too lean, regaining weight, and how it reshaped her coaching philosophy This episode is packed with practical strategies from Maria's decades of experience helping people transform their health — and also offers a very candid look into her own personal journey. IQBAR is offering my podcast listeners 20% OFF all products, plus FREE shipping! IQBARs are packed with plant protein, fiber, and brain nutrients like Lion's Mane and omega-3s, keto-friendly, low in sugar, gluten-free, dairy-free, and soy-free. To claim your discount, just text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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. *RESOURCE: If you are in the United States and you or someone you love is struggling with disordered eating, support is available. You can call the National Eating Disorders Association (NEDA) Helpline at 1-800-931-2237 or visit nationaleatingdisorders.org for resources.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today. IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

Unlock sharper focus and support long-term brain health with Ketone-IQ — clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this highly requested follow-up, Dr. Arny Ferrando returns to the Optimal Protein Podcast to go even deeper into the science of preserving muscle and optimizing body composition. Dr. Ferrando is one of the world's leading researchers in muscle protein metabolism, with over 35 years of groundbreaking work on essential amino acids, anabolic resistance, and nutrition-exercise interactions. We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss. The heart of this episode dives into anabolic resistance during menopause. Dr. Ferrando explains why it may not just be about hormones, but also about impaired nutrient delivery to muscle. He describes amino acids as the “signal” and blood flow as the “delivery truck”—a powerful analogy that reveals why exercise is so critical to overcoming anabolic resistance. We explore practical strategies for women to preserve muscle and improve body composition during midlife and beyond, including: Why blood flow and nutrient delivery may matter as much as hormones. How red light therapy and blood flow restriction training (BFR) could enhance amino acid delivery and muscle responsiveness. His recommendations for EAA dosing, timing, and frequency in peri- and postmenopausal women. The role of microvascular health and endothelial function in muscle retention. Why free-form EAAs are more efficient than intact protein under calorie restriction. This conversation is packed with actionable science and myth-busting insights that will help you understand how to protect your muscle, burn fat, and stay strong at every stage of life. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

Unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa The Bloating Episode! If you've ever struggled with bloating after eating, digestive discomfort, or wondered if your body is really absorbing all the protein and nutrients you consume, this episode is for you. I'm joined by Wade Lightheart, co-founder and president of BiOptimizers, to dive into the science of digestive enzymes and how they can transform digestion, nutrient absorption, and protein utilization. A former natural bodybuilding champion, Wade developed MassZymes after struggling with his own digestion on a high-protein diet. We cover: What EXACTLY causes bloating and poor protein digestion Why low stomach acid and declining enzyme levels with age can cause bloating and poor nutrient absorption. Clinical research on protease blends and a 2024 protein study showing improved amino acid absorption with enzyme support. A university laboratory test on MassZymes suggesting over 1,200% more amino acids released compared to digestion alone. How lipase enzymes can reduce bloating and fullness after high-fat meals. Why older adults and high-protein eaters may especially benefit from enzyme supplementation for muscle and metabolic health. If bloating, slow digestion, or protein absorption has ever held you back from feeling your best, this conversation will help you fix your bloat and unlock the full benefits of your nutrition.

Unlock sharper focus and support long-term brain health with Ketone-IQ — clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Today's episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality. NEW! I love Puori for their pure, science-backed supplements. Creatine+ is one of my top recommendations for women, as it's a foundational supplement that supports fat loss, body recomposition, lean muscle, and even cognition. Get 20% off at puori.com/VANESSA We discuss her research on: Why true protein and amino acid needs are higher than guidelines suggest How this widens the gap between animal and plant-based proteins The impact of gut and oxidative amino acid losses on protein requirements Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition Affordable ways to close key nutrient gaps for better body composition and health Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science. This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. 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.

Unlock sharper focus and support long-term brain health with Ketone-IQ — clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, I'm joined by Dr. Andy Galpin — world-renowned muscle physiologist, strength coach, and leading expert in human performance optimization. We dive deep into the cutting-edge science of muscle, metabolism, fat loss, and how to train smarter at every stage of life. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA This conversation covers the latest research on muscle fiber types, how to maintain fast-twitch muscle into your 40s and beyond, and why many women are far more predisposed to strength and power than we've been led to believe. Dr. Galpin also shares actionable strategies to break out of fat loss plateaus, reverse chronic dieting, improve metabolic flexibility, and strategically use tools like intermittent fasting, pre-sleep protein, and creatine to maximize fat loss and muscle retention. You'll learn: What actually happens to fat when you lose it (hint: it leaves your body when you exhale!) Why most people are eating way less protein than they think — and how that sabotages recomposition The truth about sarcoplasmic vs. myofibrillar hypertrophy How to train if you're stuck at 1200 calories and not seeing progress The surprising impact of sleep on fat metabolism and why pre-sleep protein may boost your overnight fat burning How to use your circadian rhythm to schedule workouts for maximum performance What Dr. Galpin recommends if your peak energy window is in the late afternoon — including ideal wake-up and bedtimes Whether Pilates, intermittent fasting, or creatine actually work for fat loss and muscle building And how women can use strength training to build muscle, reverse aging, and become “metabolically bulletproof” If you're looking to overcome metabolic resistance, finally see results from your fat loss efforts, and train in a way that respects your biology — this episode is a masterclass in practical, science-backed strategies from one of the top experts in the world. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this Friday episode, I'm diving into my fascinating conversation with Will Nitze, the founder and CEO of IQBAR—a bar formulated to fuel both the brain and the body. This solocast-style recap explores the unique backstory of how Will built IQBAR from the ground up and how the brand became a leader in the functional protein space. We break down: How Will developed the idea and scaled IQBAR from concept to nationwide success The exact macronutrient profile behind IQBAR and why it's ideal for fat loss The powerful synergy between high protein and high fiber for satiety, stable blood sugar, and body recomposition Why ingredients like MCT oil, lion's mane, magnesium, and omega-3s were included for cognitive support How smart snacking can support fat loss goals—especially when macros are optimized If you're someone who struggles with hitting protein targets on the go, curbing cravings, or simply wants a science-backed, low-carb snack that supports your fat loss journey—this is the episode for you. Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté  and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In today's episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London's Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets. This landmark trial revealed a game-changing finding:

Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women. Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté  and get 20% OFF with the code VANESSA Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fasts (PSMF) and how intermittent high-protein fasting can help women lose fat, preserve lean muscle, and improve metabolic health. Vanessa reviews the latest studies on: 1–3 PSMF days per week compared to daily dieting Alternate-day and 5:2 style intermittent fasting approaches with high protein How PSMF days stack up against water fasting and generic low-calorie diets Fat loss, lean mass retention, and insulin sensitivity outcomes in women She also shares her personal PSMF experiment — one month of cycling three PSMF days per week — and reveals her results: fat loss, waist measurement changes, muscle preservation, and how it felt in real life. If you've been curious about modern approaches to PSMF, how to implement them safely, and whether they truly outperform traditional dieting, this episode brings you the evidence and the personal perspective. IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Free high-protein keto guide: The Keto Reset eBook

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. This episode of the Optimal Protein Podcast takes a deep dive into the Protein-Sparing Modified Fast (PSMF) — a scientifically designed approach for rapid fat loss that prioritizes lean muscle preservation. Listeners will learn: What defines a PSMF and how it works in practice The latest research on fat loss outcomes and muscle retention How PSMF compares with ketogenic diets, VLCDs, and intermittent fasting Differences in results between men and women Short-term benefits and potential challenges with long-term use How to implement cycling strategies, refeed phases, and sustainable maintenance plans Evidence-based guidelines for safe and effective use Packed with research findings and practical insights, this episode provides a clear, evidence-based look at how PSMF can be used as a tool for body recomposition, fat loss, and long-term health. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Today's episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world's top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance. If you've ever wondered: Why you feel better fat-fueled than carb-loaded How diet actually drives fat loss more than training Why ketones might be more than a fuel — and actually a proxy for VO₂ max How to optimize your metabolic flexibility using HIIT and protein-forward nutrition …this episode will change how you see your body composition journey — especially if you've been trying to out-exercise a poor diet.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Today's guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance. In this episode, we cover: Why diet—not exercise—is the key driver of fat loss (and the clinical study that proved it) How being fat-fueled is actually a proxy for VO₂ max, a key marker of cardiovascular fitness and longevity The difference between burning carbs vs. burning fat during exercise — and why metabolic flexibility matters for performance and health How to use HIIT protocols strategically for fat loss, insulin sensitivity, and body recomposition without overtraining Why low-carb and very low-carb high-fat diets can supercharge fat oxidation, recovery, and cognitive clarity The role of ketones in appetite control, recovery, and brain performance Dr. Laursen's top recommendations for training, nutrition, and recovery to optimize body composition and metabolic health Whether you're an athlete, a weekend warrior, or someone looking to improve body composition and metabolic resilience, this conversation is packed with actionable strategies to help you get leaner, stronger, and more metabolically fit. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub. If you've ever wondered how to structure your meals to maximize fat loss, support lean mass, and protect your metabolic health as you age—this is the episode you've been waiting for.

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says about protein dosing, timing, oxidation, and muscle uptake—and who truly needs to worry about protein distribution. Vanessa and Dr. Layman also discuss:

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast. They cover game-changing updates to U.S. dietary guidelines, red meat's misunderstood role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you're over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight.

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. This week on the Optimal Protein Podcast, I'm thrilled to be joined once again by Dr. Don Layman, one of the world's foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, and the metabolic significance of leucine as a primary trigger for muscle protein synthesis. Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body's exact essential amino acid requirements—moving beyond methods like PDCAAS. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA We also discuss: Why protein quality should be defined by amino acid content, not nitrogen How leucine “shows up in nature” in exact ratios that muscle recognizes The four key signals muscle responds to: energy, leucine, insulin, and IGF-1 What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states How protein turnover drives up to 20% of your resting metabolic rate The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs Why the term “protein requirement” is misleading—and why we actually have amino acid requirements Dr. Layman's response to the 100 g of protein study on protein distribution  A preview of what's really happening during fat loss, and how muscle preservation strategies can make or break long-term success This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world's leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals. ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Vanessa dives deep into: The myth that you can't gain muscle while losing fat Why protein intake is critical during fat loss How much of a calorie deficit is too much What matters more: training volume, intensity, or frequency? Whether cardio helps or hurts your gains The science behind meal timing and nighttime protein How sleep deprivation impacts protein synthesis and fat burning The truth about bulking and cutting vs. lean gains Dr. de Souza's “recomposition roadmap” for sustainable results The real “secret” to fat loss: consistency Emerging research on creatine for cognition and sleep Vanessa's personal results with exogenous ketones for brain and fat loss This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you're plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA ➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Free high-protein keto guide: The Keto Reset eBook 

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you've hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at https://ketogenicgirl.com with the code VANESSA

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo recap episode, Vanessa breaks down the top takeaways from her interview with one of the world's leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine. Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health. •

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world's leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise. Vanessa and Dr. Ormsbee explore: Why calorie restriction alone just makes you a smaller version of the same shape How to change your body shape, not just your weight The truth about pre-sleep protein intake — and why it doesn't make you fat How much protein you actually need daily (spoiler: it's more than the RDA) The science behind multi-modal training and the “PRISE” protocol How women, especially during menopause, can benefit from a high-protein lifestyle Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis Whether you're trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world's most respected researchers in exercise science.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. This powerful solo episode recaps the most jaw-dropping insights from Vanessa's recent conversation with Dr. Arny Ferrando—one of the world's leading experts on human muscle metabolism, amino acids, and aging. Vanessa breaks down how muscle protein synthesis actually works on a physiological level, the surprising role of blood flow in getting amino acids into muscle tissue, and what's really behind the fat gain many women experience during perimenopause and menopause. Spoiler: it's not just hormones. •

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause. Dr. Ferrando shares the latest research from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife. Whether you're trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies. Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at ketogenicgirl.com.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world's foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies. You'll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin's findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you're a woman or in midlife.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Today's episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! We discuss: What “metabolic adaptation” really is and how it affects fat loss Why your body defends against weight loss more than weight gain The role of protein intake in preserving lean mass How to counteract muscle loss during caloric restriction Metabolic flexibility and its connection to insulin resistance GLP-1 medications like semaglutide and their impact on muscle loss The connection between mitochondrial function, aging, and energy expenditure Why resistance training is essential—especially for women and older adults This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic health. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl 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.  

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause. She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you're dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today.

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging. This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on: The anabolic differences between animal and plant proteins Sex-specific protein metabolism How collagen supports joint health, recovery, and visible skin improvements Vanessa also shares her personal use of Tone Collagen  (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it's a supplement that works for both performance and beauty. If you're looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram @ketogenicgirl

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy. Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time. What You'll Learn: What the science actually says about building muscle in a deficit How to calculate your ideal protein intake using lean body mass Why most people are undertraining (and how to fix it fast) The power of Myo-reps for hypertrophy and fat loss Chris's high-protein lean bulking strategies (without the fat gain) What to do if you've been stuck or plateaued for years His tips for women and beginners who want to successfully recomp Why fasting might hinder your physique goals The surprising role of mold, hormones, and internal health in fat loss Whether you're a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition. Mentioned in this episode: Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!) •

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa Today's episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy. We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhancing body composition. Chris brings the rare combination of scientific rigor and real-world application, and this episode is packed with insights for anyone pursuing a leaner, stronger physique.  What we cover in this episode: Is true body recomposition possible—and for whom? Training volume, tempo, and intensity for fat loss and muscle gain Myoreps vs. traditional sets: which stimulates more growth? Why protein is essential (and how much is optimal) The biggest mistakes people make chasing fat loss Chris's go-to tips for women and beginners trying to recomposition Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. 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.

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you've ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake. What You'll Learn in This Episode: Why only 10% of your protein goes to muscle—and where the rest goes The truth about plant vs. animal protein for muscle-building What “Survive vs. Thrive” means when it comes to amino acids How to dose protein for aging muscles and overcome anabolic resistance Which supplements are worth taking (and which aren't) Why you're seeing more anti-protein headlines—and what's really behind them Mentioned in This Episode: Ketone IQ: ketone.com/vanessa – 30% off subscription Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa”  Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this eye-opening episode of the Optimal Protein Podcast, I'm joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health. Whether you're trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn't delivering results, this episode delivers actionable science you need to hear. What We Cover in This Episode:

Timestamp straight to the research study - 10:11 IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less. Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau. You'll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa's own experience applying these principles for effortless appetite control and improved body composition. Free high-protein keto guide: The Keto Reset eBook

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity. You'll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging. Dr. Patel explains the exact diet, lifestyle, and supplement strategies that can increase your body's production of glutathione, and why it's absolutely essential for women focused on fat loss, hormone balance, and high-performance living. We cover everything from: What oxidative stress actually is and how it impacts fat gain, aging, and inflammation How antioxidants like glutathione protect against chronic diseases and cellular damage The most common signs of glutathione deficiency (and how to fix them) What can deplete glutathione levels Top food sources of cysteine (a key glutathione precursor) The best supplement strategies—including NAC, liposomal glutathione, and topical applications The latest research showing glutathione's role in immune health, aging, and even skin rejuvenation This episode is your ultimate guide to optimizing your glutathione levels naturally for longevity, energy, metabolic health, and beauty from the inside out! Want to try Ketone IQ, the ketones Vanessa takes? Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs. Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead. You'll learn: Why this new study is so groundbreaking — especially for women How fasted training may actually improve fat-free mass in certain conditions How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths. Free high-protein keto guide: The Keto Reset eBook 

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage. Questions answered in this episode include: Why is it so hard to lose weight 3 months postpartum—even while breastfeeding? Tips for busy moms with two kids trying to lose baby weight Is it safe to do keto or intermittent fasting while trying to conceive? How many calories does Vanessa eat in a day for maintenance and fat loss? Is it true that women over 60 can't absorb protein as well? Do you need to carb cycle to keep burning fat efficiently? What's the deal with Ketone-IQ and how to make it taste better? Is micellar casein protein good for fat loss and muscle building? What's the best type of protein powder? When is Tone Protein coming back? Are there toxins like PFAs in clothing and underwear—and should we be worried? Can keto or high-protein diets help manage lipedema? Whether you're focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, this episode is for you. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. This Friday's episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women's fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts. If you've ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one's for you. TOP 12 MYTHS: The RDA for protein, high protein diets &  kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more! Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you're in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works. Free high-protein keto guide: The Keto Reset eBook

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women's fitness, the latest research on protein requirements, and practical strategies for building muscle at any age. Key Topics: Why the current RDA for protein may be too low for optimal muscle health What “lifting heavy” really means and if it matters for bone density and muscle growth in women Does the anabolic window matter?  How hormones actually impact muscle growth If women's protein needs are higher than men's, especially for active or aging women... and more! Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram  Get YOUR Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle. Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go. Key Topics Covered: Why protein is essential for fat loss and metabolic health The thermic effect of protein and its role in burning calories The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth Practical tips for hitting your protein goals when traveling Free high-protein keto guide: The Keto Reset eBook 

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, I sit down with Julia Mitchell to explore the principles of muscle-centric medicine and the critical role muscle plays in overall health, longevity, and body composition. We discuss practical strategies for achieving your fitness goals, from optimizing protein intake to structuring your day for success, and choosing the right carbs and fats for muscle growth. In this episode, you'll learn: The core fundamentals of achieving the body composition you want How to set yourself up for long-term success with organization and planning High-protein nutrition tips, including the best on-the-go sources How busy moms can prioritize their fitness goals without sacrificing everything else The impact of muscle on metabolic health and longevity High-fat vs. high-carb approaches when protein is optimized Tips for selecting the right carbs and fats for your specific goals Real-world advice for building and preserving muscle mass Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women's physiology and strength training — and breaks down the real science behind the most persistent myths in women's fitness and hormones. From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you've ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women's health and strength training. Social media is overflowing with advice on what women should and shouldn't do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science? Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you're navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.