High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women
Optimal Protein Podcast with Vanessa Spina
Release Date: 04/04/2025
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...
info_outline
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,...
info_outline
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...
info_outline
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...
info_outline
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!...
info_outline
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...
info_outline
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,...
info_outline
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...
info_outline
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...
info_outline
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.
In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition.
Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.
đź“Ś Topics Covered:
• Overview of the study design: 8 weeks, trained women, controlled protein intake
• Why the RDA for protein is insufficient for active women
• How high protein builds muscle without fat gain—even in a surplus
• The metabolic advantages of high protein (TEF, nutrient partitioning, satiety)
• Practical recommendations for women lifting weights
• Limitations of the study and why it still matters
• Your action plan for applying the research
đź“– Reference:
Campbell, B. I., et al. (2018). Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 560-565.
🧠Quote of the Episode:
“You can eat more—especially protein—and still stay lean, or even lean out."
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE with the code VANESSA
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.