The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode)
Optimal Protein Podcast with Vanessa Spina
Release Date: 05/09/2025
Protein, Breaking News & Fat Loss: Dr. Don Layman’s Breaking Insights (Recap Part 1)
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. Jump to start of the episode: 13:30 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...
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Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 1 of 2)
Optimal Protein Podcast with Vanessa Spina
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...
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The New Science of Body Recomposition: Fat Loss & Lean Gains for Everyone (Dr. Eduardo De Souza Recap)
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 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. ➡️...
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Smarter Training for Fat Loss: Science-Backed Body Recomp with Dr. de Souza
Optimal Protein Podcast with Vanessa Spina
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 . 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...
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Change Your Shape, Not Just Your Weight: What Most Diets Miss: Dr. Mike Ormsbee Recap!
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 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...
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Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle
Optimal Protein Podcast with Vanessa Spina
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 . 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...
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Burn Fat, Preserve Muscle, Dr. Arny Ferrando Recap!
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. 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...
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Eat More Protein, Lose More Fat: Muscle Science Demystified with Dr. Arny Ferrando
Optimal Protein Podcast with Vanessa Spina
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 . 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...
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'Biggest Loser' Researcher Explains: How to Burn Fat Without Slowing Your Metabolism (Dr. Ravussin Recap)
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 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....
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Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin
Optimal Protein Podcast with Vanessa Spina
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . 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 for 30% OFF your subscription order PLUS receive a free gift...
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 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.
🔍 What You’ll Learn in This Episode:
- If fasted training and intermittent fasting are harmful for women
- The truth about muscle loss and whether protein timing really matters for women
- What the science actually says about cortisol, cardio, and belly fat
- Whether hormone replacement therapy can prevent muscle loss after menopause (the jury is still out and the science is not settled)
- Whether you need to lift “heavy” to build strength and tone
- The surprising limitations of creatine and other popular supplements
- Why insulin spikes from protein or coffee aren’t a problem
- The truth behind hormone testing and so-called “estrogen dominance”
- Whether or not zone 2 cardio or sprint intervals are best for women over 40
- How to train smarter — without fear, confusion, or gimmicks
- The mindset shift that makes high-protein keto sustainable
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
•🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
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.
📲 Stay Connected with Vanessa:
Instagram: @ketogenicgirl
⭐️ If You Loved This Episode…
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