TWO New Studies on Protein, Body Composition, Satiety: How Much Protein is Optimal As You Age
Optimal Protein Podcast with Vanessa Spina
Release Date: 03/14/2025
Dr. Gabrielle Lyon's Clinical Nutritionist Julia Mitchell: From Fat Loss to Body Recomposition- Why Muscle is the Missing Link
Optimal Protein Podcast with Vanessa Spina
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...
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The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode)
Optimal Protein Podcast with Vanessa Spina
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,...
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Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple
Optimal Protein Podcast with Vanessa Spina
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . 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...
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Exactly What to Eat on High-Protein Keto
Optimal Protein Podcast with Vanessa Spina
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. Wondering what to eat in a day on high-protein keto — and how much? In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet. You’ll learn: How to set your macros (without overthinking it) How to calculate your protein target for results What a full day of eating...
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Building Muscle, Burning Fat & Eating Enough Protein – with Dr. Mike Israetel
Optimal Protein Podcast with Vanessa Spina
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners. If you want real results, not just internet fitness myths — this episode is for you. Visit 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!...
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The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview
Optimal Protein Podcast with Vanessa Spina
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 deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably. Vanessa walks you through every major insight from the episode, from the four levers of...
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Effortless Fat Loss with Dr. Ted Naiman
Optimal Protein Podcast with Vanessa Spina
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety,...
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Ready for a Reset? Your Easy Start Guide to Higher Protein Keto!
Optimal Protein Podcast with Vanessa Spina
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. Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset — a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss. Whether you’re new to keto or ready to do it right, this episode is your personal guide to resetting your body for real...
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The Microbiome Reset for Fat Loss, Focus & Food Freedom: Dr. Stephen Gundry
Optimal Protein Podcast with Vanessa Spina
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . What if the key to a leaner body, a clearer mind, and total food freedom isn’t willpower… but your gut bacteria? In this powerful episode of The Optimal Protein Podcast, I’m joined by world-renowned physician, author, and gut health pioneer Dr. Steven Gundry to dive into the bold insights from his new book, The Gut-Brain Paradox. Dr. Gundry reveals how an imbalanced microbiome doesn’t just affect digestion — it can hijack your cravings, dull your focus, and even impact your mood, behavior, and...
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The New Keto: More Protein, Less Fat, Better Results
Optimal Protein Podcast with Vanessa Spina
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. What if the keto diet you thought you knew… was actually working against your goals? In this solo episode of The Optimal Protein Podcast, I’m breaking down what I call “The New Keto”—a science-backed, high-protein version of keto designed for fat loss, lean muscle retention, and metabolic flexibility. Based on the latest research and...
info_outlineIQBAR 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.
Jump straight to the studies breakdown: 14:36
In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. You’ll learn how weight loss impacts hunger hormones — and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic health, and preserve lean muscle mass.
Key Topics Covered:
🔎 Study 1: "Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a meta‐analysis."
• Why researchers explored the hormonal responses to different weight loss strategies
• How calorie restriction, exercise, or a combination of both affects hunger hormones like ghrelin, PYY, GLP-1, and CCK
• Why individuals who lose more fat-free mass (FFM) may experience greater hunger spikes — and how resistance training and protein can help mitigate this effect
🍳 Protein and Satiety Hormone Research
• How high-protein diets increase key satiety hormones like PYY, GLP-1, and CCK
• The exciting discovery of LEAP2, a hormone that suppresses ghrelin and helps reduce appetite — especially in ketogenic and high-protein diets
💪 Study 2: "Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health Across the Lifespan"
• How much protein older adults require per meal to stimulate muscle protein synthesis
• How to balance protein distribution across meals for superior results in muscle maintenance and appetite control
• Which protein source proved particularly effective for boosting MPS, especially when paired with resistance training
• Insights on how increased protein intake improves insulin sensitivity, glucose control, and enhances satiety hormones to help manage long-term appetite
🎧 Tune in now for practical insights you can apply to your nutrition and fitness strategy today!
🎧 Tune in now for powerful insights you can apply to your diet and lifestyle!
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Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
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.