Hormones, Fasting & Fat Loss: Dr. Jason Fung Recap
Optimal Protein Podcast with Vanessa Spina
Release Date: 03/13/2026
Build Muscle to Burn Fat & Age Better with Dr. Antonella Schwarz
Optimal Protein Podcast with Vanessa Spina
Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition. The PSMF Library is officially live 🎉 👉 + get 20% off with code VANESSA In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence. They also explore Dr....
info_outline
The Real Reason Keto Stops Working for Fat Loss & The Protein Shift That Fixes Keto Fat Loss Stalls (Craig Emmerich Recap)
Optimal Protein Podcast with Vanessa Spina
Why do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight? In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition. Check out the at and use code VANESSA for 20% off. Vanessa also dives into fuel...
info_outline
Why You’re Not Losing Fat on Keto — and How to Fix It: Craig Emmerich
Optimal Protein Podcast with Vanessa Spina
Why do so many people lose weight on keto… only to stall—or even gain it back? In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake. The PSMF Library is officially live 🎉 👉 + get 20% off with code VANESSA Craig explains the science behind protein as the primary driver of fat loss, why...
info_outline
The Fat Loss Formula: Why Protein + Fiber Work Better Together (Plus How Much Fiber You Actually Need)
Optimal Protein Podcast with Vanessa Spina
You’ve been told to eat more fiber… But what if that’s not why you’re still hungry? In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss. This episode unpacks why some “high fiber” diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier. 🎯 In This Episode: How much fiber you actually need per day Why “eat more fiber” isn’t enough The real driver of satiety...
info_outline
Fiber Expert Says THIS Matters More for Fat Loss… (It’s Not Fiber) | Dr. Joanne Slavin
Optimal Protein Podcast with Vanessa Spina
In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 👉 Extended one more day: The PSMF Library is available at — use code PSMFLAUNCHDISCOUNT70 to save $70! With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss: 👉 What actually controls hunger and calorie intake? In this conversation, they explore how different...
info_outline
New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation
Optimal Protein Podcast with Vanessa Spina
In today’s Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat. Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing 🎉 The PSMF Library is officially live — This episode answers a critical question: 👉 How much...
info_outline
New Meta-Analysis: How to Burn Fat & Preserve Muscle While Dieting | Dr. Eric Helms
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount They discuss Dr. Helms’ new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle....
info_outline
New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!
Optimal Protein Podcast with Vanessa Spina
In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they’re eating “high protein.” She...
info_outline
New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck
Optimal Protein Podcast with Vanessa Spina
In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount They explore how protein needs have traditionally been calculated, what’s been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety,...
info_outline
The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation
Optimal Protein Podcast with Vanessa Spina
In today’s episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount She unpacks: The Bernstein Diet The Zone Diet (40/30/30) The Ornish Diet (very low fat) The HCG very low calorie diet Traditional ketogenic diets But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition: Calories Macro...
info_outline📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE
In this episode, Vanessa Spina breaks down the biggest insights from her recent conversation with Dr. Jason Fung, one of the leading voices in fasting and metabolic health.
The episode also covers fasting strategies, emerging research on protein-supported fasting approaches like protein-sparing modified fasting (PSMF), the benefits and limitations of GLP-1 medications, and why women often experience increased fat gain during perimenopause.
Vanessa explains the three types of hunger described in Dr. Fung’s new book The Hunger Code, how ultra-processed foods disrupt satiety hormones, and why protein plays such a powerful role in appetite regulation and body recomposition.
If you’re interested in fat loss, metabolic health, and the hormonal drivers of hunger, this episode connects the science with practical strategies you can apply right away.
In this episode:
• The three types of hunger and why overeating isn’t just about willpower
• How ultra-processed foods blunt satiety hormones
• Why protein helps activate fullness signals
• The hormonal differences between whole foods and refined carbohydrates
• Fasting strategies, including modified fasts and protein-supported fasting
• GLP-1 medications and potential effects on body composition
• Why perimenopause can increase fat gain risk for women
• Practical steps to support fat loss and metabolic health
🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE
📘 Dr. Jason Fung’s new book: The Hunger Code
BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete
Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE
Get my free NEW high-protein keto guide: The Keto Reset eBook
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.