Optimal Protein Podcast with Vanessa Spina

Vanessa Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake! Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!

Dr. Gabrielle Lyon's Clinical Nutritionist Julia Mitchell: From Fat Loss to Body Recomposition- Why Muscle is the Missing Link 05/12/2025

The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode) 05/09/2025

The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode) 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. 🔍 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: 👤 Connect with Vanessa: • Instagram: •🔗 Learn more about the TONE Breath Ketone Analyzer and • Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow to see visuals and posts mentioned on this podcast. 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: ⭐️ If You Loved This Episode… Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss! /episode/index/show/fastketo/id/36471985

Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple 05/05/2025

Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple 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 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. 🔍 In This Episode, We Cover: Is fasted training harmful for women? Do women need to consume protein within 45 minutes of exercise? Does intermittent fasting cause muscle loss? Does syncing your workouts to your cycle actually work? How menopause affects muscle building (and how it doesn’t) HRT and muscle maintenance during menopause How to prioritize what actually works for body composition 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! Connect with Vanessa: Instagram: Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at with the code VANESSA Guest: Follow Dr. Lauren Colenso-Semple on Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here Follow 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. /episode/index/show/fastketo/id/36442175

Exactly What to Eat on High-Protein Keto 05/02/2025

Building Muscle, Burning Fat & Eating Enough Protein – with Dr. Mike Israetel 04/28/2025

The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview 04/25/2025

The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview 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 satiety—protein, fiber, energy density, and hedonics—to how food refinement hijacks hunger and what we can do to feel full and lose fat naturally. You’ll learn how to build meals that satisfy you for fewer calories, how muscle protects your metabolism, and why protein is the ultimate fat loss hack—especially for women navigating midlife, menopause, or metabolic shifts. 🧠 What You’ll Learn: • What satiety per calorie actually means • Why we’re still hungry even while overeating • How protein and fiber regulate appetite • The truth about food processing and protein dilution • Why women in midlife need more protein, not less • How to build high-satiety meals that support fat loss • Why building muscle is essential for long-term weight management • The simple 3-step method to eat smarter—not less • How to navigate conflicting nutrition advice with nuance 📘 Mentioned in This Episode: • Dr. Ted Naiman’s new book: Satiety Per Calorie: Eating, Solved • Use code VANESSA for • 🧬 For Listeners Who Want To: ✅ Stop dieting and start eating in a way that actually works ✅ Learn how to feel full on fewer calories ✅ Lose fat while keeping muscle ✅ Navigate midlife metabolism with confidence ✅ Understand the science of satiety in a simple, practical way 👤 Connect with Vanessa: • Instagram: • Free high-protein keto guide: 🔗 Learn more about the TONE Breath Ketone Analyzer and • Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/36307195

Effortless Fat Loss with Dr. Ted Naiman 04/21/2025

Effortless Fat Loss with Dr. Ted Naiman 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, and what we can do to take back control. This episode is packed with actionable insights for women who want sustainable fat loss, improved body composition, and more energy—especially those following strength training, low-carb, or high-protein keto approaches. 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! What You’ll Learn: What Satiety Per Calorie means and why it’s a game-changer The four key factors that drive satiety Why protein and fiber are the ultimate hunger hacks How refined and ultra-processed foods override our natural appetite control Why high-fat keto may stall your progress—and how high-protein keto fixes it How to build meals that fill you up on fewer calories How to apply this approach to support lean muscle and body recomposition Why you can stop dieting forever and start eating smarter, not less Follow Dr. Ted Naiman: Website: Instagram: Get the Book: Satiety Per Calorie: Eating, Solved Connect with Vanessa: Instagram: Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: 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! Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here Follow 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. /episode/index/show/fastketo/id/36253325

Ready for a Reset? Your Easy Start Guide to Higher Protein Keto! 04/18/2025

The Microbiome Reset for Fat Loss, Focus & Food Freedom: Dr. Stephen Gundry 04/14/2025

The Microbiome Reset for Fat Loss, Focus & Food Freedom: Dr. Stephen Gundry 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 metabolism. But here’s the good news: these changes are reversible. And it starts with a targeted reset. We explore how gut health connects to everything from depression and addiction to Alzheimer’s and disordered eating — and how a protein-optimized, keto-friendly lifestyle can help restore your gut-brain axis for long-term health, vitality, and leanness. 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! 🧠 What You’ll Learn in This Episode: • How your gut microbiome may be controlling your food choices, mental clarity, and body composition • Why gut dysbiosis and leaky gut are linked to brain fog, anxiety, addiction, and neurodegenerative disease • The shocking connection between gut bacteria and eating disorders like anorexia and binge-eating • How ketones act as anti-inflammatory signals to support the gut-brain axis • How to follow a high-protein, low-carb diet that heals your gut and boosts cognitive function • What the latest science says about 13 specific gut bacteria linked to depression • The microbiome’s role in dopamine, serotonin, and personality • How to reset your microbiome for fat loss, mental sharpness, and food freedom • Why some herbs may only work because of the microbes they carry • Practical steps, supplements, and food strategies to transform your inner terrain 🔥 Key Takeaways: • Gut bacteria are influencing your cravings, thoughts, and even motivation — but you can reprogram them. • A well-formulated ketogenic diet can reduce inflammation and support a diverse, resilient microbiome. • Optimizing your gut-brain axis may be the most powerful lever for fat loss, focus, and sustainable health. 📚 Featured Book: The Gut-Brain Paradox: Improve Your Mood, Clear Brain Fog, and Reverse Disease by Healing Your Microbiome 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! Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here Follow 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. /episode/index/show/fastketo/id/35936085

The New Keto: More Protein, Less Fat, Better Results 04/11/2025

The New Keto: More Protein, Less Fat, Better Results 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 practical strategies from the this episode is a must-listen for anyone ready to rethink keto—and finally get results. What You’ll Learn: ✅ The problem with traditional keto macros—and what to do instead ✅ Why protein is the most important macro for fat loss and satiety ✅ What the research really says about protein and ketone production ✅ How ketones support energy, cognition, and inflammation control ✅ What it means to be fat-adapted and how to get there faster ✅ Why you don’t need high ketone numbers to be successful ✅ How to fix the most common keto mistakes holding you back ✅ Proven macro targets for fat loss—and how to adjust them over time Resources Mentioned: 📘 Grab your copy of the updated 🔗 Learn more about the TONE Breath Ketone Analyzer and Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/36096135

The Last 20 Pounds: Keto, High Protein, Carbs & Cutting Through the Fat Loss Plateau: Dr. Latt Mansor 04/07/2025

The Last 20 Pounds: Keto, High Protein, Carbs & Cutting Through the Fat Loss Plateau: Dr. Latt Mansor Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this insightful and practical episode, Vanessa sits down with Dr. Latt Mansor—metabolism researcher and Scientific Director at Ketone-IQ—to talk about what it really takes to shed the last 20 pounds of body fat. Dr. Mansor shares his current fat loss journey, including how he’s incorporating strategic carbs to break through a plateau after already making incredible progress. Together, they explore the science behind using ketones for fat loss, and debate the merits of strategic carbs vs. high-protein keto—which is the exact approach Vanessa used to achieve her own transformation. This episode brings a perfect blend of real-world experience, nuanced science, and actionable tools to help you navigate the final stretch of fat loss or simply optimize your metabolic health. 🔥 Topics Covered: • Dr. Latt Mansor’s fat loss journey & working on the final 20 lbs • Strategic carbs: How he’s using them to stay lean while losing fat • High-protein keto: Why Vanessa prefers this approach and how it compares • Breaking through a fat loss plateau with metabolic flexibility • Using ketones to support energy, brain function, and appetite control • The role of exogenous ketones like Ketone-IQ in performance & fasting • Ketones and women’s health: metabolism, hormones, and menopause • Cognitive performance, mitochondrial health & longevity benefits 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! Get 20% off on the Tone Device breath ketone analyzer OR the Tone LUX Crystal Red Light Therapy Mask with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here Follow 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. 🧠 Featured Guest: Dr. Latt Mansor is the Scientific Director at Ketone-IQ and one of the world’s leading experts in human metabolism and ketone science. With a PhD in Physiology from Oxford, his work spans elite athletic performance, military research, and health optimization. In this episode, he shares a more personal side of the science—his own body recomposition strategy and the biohacks he’s testing along the way. 🔗 Follow Dr. Latt Mansor: Instagram: /episode/index/show/fastketo/id/36037045

High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women 04/04/2025

High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women 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 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. 📌 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 📖 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 Get 20% off the TONE LUX red light collection or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/36003060

How Ketones Burn Fat & Protect Muscle: Dr. Dominic D’Agostino 03/31/2025

How Ketones Burn Fat & Protect Muscle: Dr. Dominic D’Agostino Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this powerful episode of The Optimal Protein Podcast, host Vanessa interviews Dr. Dominic D’Agostino, one of the world’s leading researchers in ketogenic science and metabolic therapy. They dive into how ketones not only serve as a powerful fuel source but also act as metabolic signaling molecules that promote fat loss, protect muscle, and support whole-body health. Dr. D’Agostino shares why he personally pursues ketosis every day, how ketones interact with protein metabolism, and the key differences between nutritional and exogenous ketones. You’ll also learn how a high-protein ketogenic diet supports appetite regulation, body recomposition, and metabolic flexibility—especially for women in midlife. If your goals include burning fat, preserving lean muscle, and optimizing energy and cognition, this episode is a must-listen. 🔍 Topics Covered: • How and why Dr. D’Agostino gets into ketosis every day • The truth about protein on a ketogenic diet • Ketones and their impact on muscle protein synthesis and preservation • Appetite suppression and satiety in a keto-adapted state • Exogenous ketones: how and when to use them • The synergy of strength training, protein, and ketones • Why you test breath acetone ketones • What the latest science says about ketosis for performance and metabolic health & the future of ketone research in aging, and more Get 20% off on the Tone Device breath ketone analyzer OR the Tone LUX Crystal Red Light Therapy Mask 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 Follow 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. 🔗 Connect with Dr. D’Agostino: • Website: • Instagram: • Twitter/X: /episode/index/show/fastketo/id/35936985

Turn Fat Into Muscle?! What 2 New Studies Say About Ketones and Vitamin D 03/28/2025

Turn Fat Into Muscle?! What 2 New Studies Say About Ketones and Vitamin D 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 of The Optimal Protein Podcast, I take a deep dive into two exciting new studies that could reshape how we think about fat loss and body composition. The first study investigates how a medically supervised ketogenic diet not only promotes fat loss but reverses biological aging by more than 6 years. And it’s not just the calorie restriction—the study found that elevated ketones, especially beta-hydroxybutyrate, played a key role in reducing epigenetic age and promoting longevity pathways. The second study examines high-dose vitamin D supplementation and how it may direct surplus calories away from fat storage and toward muscle growth—via mechanisms involving myostatin and leptin signaling. While preclinical, the findings open up new conversations around vitamin D as a muscle-preserving, fat-loss–enhancing tool. If you’re focused on losing fat, preserving muscle, and optimizing metabolic health, this episode is packed with cutting-edge insights. Get 20% off the TONE LUX red light collection or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. 🔍 What You’ll Learn in This Episode: • How the very-low-calorie ketogenic diet (VLCKD) reversed biological aging in adults with obesity • The role of ketonemia (beta-hydroxybutyrate) in slowing cellular aging • Ketones as signaling molecules: antioxidant effects, insulin sensitivity, autophagy, and more • The potential for endogenous ketones to promote longevity • How high-dose vitamin D may reprogram calorie allocation—favoring muscle over fat • The roles of myostatin suppression and leptin signaling in body recomposition • Why optimizing vitamin D status could matter for muscle preservation and fat loss • What this research means for your own diet, supplementation, and metabolic strategy 📚 Studies Referenced: 1. Epigenetic Aging Acceleration in Obesity Is Slowed Down by Nutritional Ketosis Following Very Low-Calorie Ketogenic Diet (VLCKD): A New Perspective to Reverse Biological Age Published in Nutrients, March 2025 2. High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling Preprint, Research Square, May 2024 Follow 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. /episode/index/show/fastketo/id/35903685

The Truth About Cycle Syncing, Hormones, and Women’s Performance with Dr. Victoria Felkar 03/24/2025

The Truth About Cycle Syncing, Hormones, and Women’s Performance with Dr. Victoria Felkar Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this episode of the Optimal Protein Podcast, I’m joined by Dr. Victoria Felkar, a leading expert in women’s health, endocrinology, and performance. Victoria’s work challenges common myths and misconceptions surrounding women’s health — from hormone fluctuations to muscle growth and strength training. In this episode, we discuss: ✅ Why the belief that women and men are vastly different in muscle growth and strength isn’t as clear-cut as you might think ✅ Misconceptions about cycle syncing and whether tailoring training to the menstrual cycle is backed by solid science ✅ Why overly simplified messages about hormones and female health can do more harm than good ✅ The dangers of focusing solely on estradiol in peri- and post-menopause and why this narrow focus is bad science ✅ Why isolating health into distinct processes — like sleep, nutrition, or hormones — overlooks the interconnectedness between these factors Victoria’s insights will empower you to better understand the complexities of female physiology and take a science-backed approach to improving your health, performance, and body composition. Episode Highlights: 🧠 Common misconceptions about women’s health and performance — and what the science really says 💪 Are women and men really that different when it comes to building strength and muscle? 🔍 Why oversimplifying menstrual cycle training strategies can mislead women 🔥 The surprising truth about hormonal influences in peri- and post-menopause 🌐 Why sleep, nutrition, and hormones shouldn’t be treated in isolation — and how interconnected these systems really are Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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 Follow 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. Connect with Victoria Felkar: 🔗 🔗 🔗 /episode/index/show/fastketo/id/35807950

I Tried Myo-Reps and Here is What Happened: NEW RESEARCH on MYO-REPS & Muscle Hypertrophy Protocols by Dr. Antonella Schwarz 03/21/2025

Muscle vs. Fat: Why Prioritizing Strength Training & Protein Unlocks Better Body Composition: Dr. Antonella V. Schwarz 03/17/2025

Muscle vs. Fat: Why Prioritizing Strength Training & Protein Unlocks Better Body Composition: Dr. Antonella V. Schwarz Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this insightful episode of The Optimal Protein Podcast, I’m joined by Dr. Antonella V. Schwarz, Assistant Professor of Exercise Science, to uncover the powerful connection between strength training, protein intake, and achieving an optimal body composition. As a former competitive bodybuilder turned researcher, Dr. Schwarz offers a unique perspective on how building muscle — not just losing fat — is the key to transforming your physique, metabolism, and long-term health. What You’ll Learn in This Episode: ✅ Why muscle, not fat loss, is the real driver of better body composition ✅ The crucial differences between hypertrophy-focused bodybuilding and resistance training for health and strength ✅ How building skeletal muscle mass supports metabolic health, boosts your resting metabolic rate (RMR), and aids in fat loss ✅ What Skeletal Muscle Quality (SMQ) is and why it’s a better predictor of strength than traditional fat-related metrics ✅ Why muscle-related metrics outperform body fat percentage when assessing strength, performance, and overall health ✅ Practical strategies for increasing muscle mass while improving body composition ✅ Why focusing on adding positive habits — like protein and strength training — is far more effective than focusing on removing foods or behaviors ✅ The surprising ways that muscle preservation can slow aging, improve independence, and enhance overall vitality Key Quotes from Dr. Schwarz: 💬 “Increasing muscle mass is like hedging your bets on life — it’s your best investment for longevity.” 💬 “Instead of focusing on taking away, focus on adding — more protein, more resistance training, more positive habits.” Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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 Follow 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. Connect with Dr. Antonella V. Schwarz: 💻 📸 📚 /episode/index/show/fastketo/id/35653590

TWO New Studies on Protein, Body Composition, Satiety: How Much Protein is Optimal As You Age 03/14/2025

TWO New Studies on Protein, Body Composition, Satiety: How Much Protein is Optimal As You Age 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 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! Get 20% off the TONE LUX red light collection or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35653710

Fat Loss Without Muscle Loss: Researcher & Scientist with Dr. Eric Trexler 03/10/2025

Fat Loss Without Muscle Loss: Researcher & Scientist with Dr. Eric Trexler Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this episode of The Optimal Protein Podcast, I’m joined by Dr. Eric Trexler, a renowned researcher and expert in exercise science, nutrition, and body composition. We dive deep into the strategies you can use to optimize protein intake, preserve lean muscle mass, and enhance fat loss. Dr. Trexler shares actionable insights on how to structure your nutrition and training for better results — whether your goal is body recomposition, improved performance, or overall metabolic health. Key Topics Discussed: ✅ Protein Intake: How much protein you really need during fat loss to protect lean muscle. ✅ Protein Distribution & Timing: Why spacing your protein intake across meals can improve muscle retention and recovery. ✅ HIIT Training: How high-intensity interval training fits into a fat loss plan — and what you need to know for optimal results. ✅ Creatine & Caffeine: The science behind these powerful supplements and how whether or not combining them lowers the effects of creatine. ✅ The key differences between fasted vs. fed cardio for fat loss. ✅ Practical tips for ensuring your training and nutrition strategies are aligned for long-term success. Why You Should Tune In: If you’re serious about preserving muscle while losing fat, this episode is packed with evidence-based insights you can apply right away. Dr. Trexler’s expertise bridges the gap between scientific research and practical application, making this a must-listen for anyone focused on body recomposition and metabolic health. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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 Follow 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. /episode/index/show/fastketo/id/35530455

The Truth About PALEO: What The Scientific Data Reveals About Our Ancestral Diet & Nutrition & More with Dr. Jenny Powers 03/07/2025

The Truth About PALEO: What The Scientific Data Reveals About Our Ancestral Diet & Nutrition & More with Dr. Jenny Powers 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 of The Optimal Protein Podcast, I’m joined by Dr. Jenny Powers, an expert in evolutionary biology and ancestral nutrition. We dive into what modern research reveals about our ancestors’ diets — and how these insights can inform optimal nutrition strategies today. Dr. Powers shares fascinating insights on: 🧬 How ancestral diets provide clues about macronutrient balance and nutrient density. 🥩 The role of animal-based proteins and whole foods in supporting metabolic health. 🍳 How aligning with ancestral eating patterns can promote fat loss, muscle preservation, and longevity. Key Topics Discussed: ✅ The surprising truth about the macronutrient composition of ancestral diets. ✅ How our ancestors’ food choices align with modern research on high-protein, low-carb diets. ✅ Why food quality and nutrient density are crucial for metabolic health. ✅ Practical strategies for integrating ancestral nutrition principles into your everyday life. 🎧 Tune in now for powerful insights you can apply to your diet and lifestyle! Get 20% off the New TONE LUX CONTOUR or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35579330

BRAND NEW Study on How Much Protein During Fat Loss to Maintain Muscle: Dr. Martin Refalo 03/03/2025

BRAND NEW Study on How Much Protein During Fat Loss to Maintain Muscle: Dr. Martin Refalo Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study: Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025). This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you’ve ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you! What We Cover in This Episode: -What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction? -How does protein intake affect lean muscle retention across different levels of caloric deficits? -Does going above the commonly recommended 1.6 g/kg improve muscle retention? -What are the potential upper limits of protein intake for maximizing muscle preservation? -How does resistance training influence protein requirements during a diet? -Differences between male and female subjectsâ€”should women aim for different targets? -Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains. Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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 Follow 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. /episode/index/show/fastketo/id/35412610

TWO NEW (March 2025) Studies: Omega-3, Vit D & Exercise Reverses Biological Age + New Systematic Review on Keto/Low Carb for Fat Loss 02/28/2025

TWO NEW (March 2025) Studies: Omega-3, Vit D & Exercise Reverses Biological Age + New Systematic Review on Keto/Low Carb for Fat Loss Use the code KETOGIRL for 20% off your order of Spirulina In this episode of The Optimal Protein Podcast, we dive into two fascinating new studies that explore how diet, supplementation, and exercise impact biological aging and body composition. 📌 Study 1: How omega-3s, vitamin D, and exercise work together to slow down biological aging—and why the combination may be more powerful than any of these interventions alone. 📌 Study 2: A systematic review and meta-analysis on ketogenic and low-carb diets, breaking down their impact on body weight, BMI, and fat mass. Key Takeaways from This Episode: ✅ A new study shows how combining omega-3s with vitamin D and exercise may have a major impact on biological aging. ✅ A deeper look at why omega-3s are crucial for longevity and how I personally get mine from marine algae, like ENERGYbits®, a plant-based source of ALA, EPA, and DHA. ✅ What the latest ketogenic diet research tells us about fat loss and body composition—and what it didn’t show. ✅ Why stacking multiple lifestyle interventions together may be the key to long-term health and longevity. 🎧 Tune in now to hear all the details and practical takeaways from these two exciting new studies! Resources Mentioned: 🔗 Study 1: Effects of Omega-3, Vitamin D, and Exercise on Biological Aging () 🔗 Study 2: Effects of Ketogenic and Low-Carbohydrate Diets on Body Composition () 🔗 ENERGYbits® Algae Tablets for Omega-3s: Use the code KETOGIRL for 20% off your order of Spirulina Get 20% off the New TONE LUX CONTOUR or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35482485

An Evidence Based Guide to Fat Loss with Dr. Allan Bacon 02/24/2025

New Study on Women, Muscle Mass & Strength Gains, and Micronutrient Deficiencies 02/21/2025

New Study on Women, Muscle Mass & Strength Gains, and Micronutrient Deficiencies Use the code KETOGIRL for 20% off your order of Spirulina A new study reveals a surprising truth: muscle mass and strength don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can significantly impact strength gains. In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength. What You’ll Learn in This Episode: • The difference between muscle mass gains and strength gains and why they require different approaches • Which micronutrients are essential for building strength and muscle function • Why protein intake alone isn’t enough and what you need to focus on instead • How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach • Practical diet, supplement and training tips to maximize both muscle and strength If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights. Mentioned in this episode: Visit (Use code KETOGIRL for 20% off your order) Get 10% off Bioptimizer's Magnesium Breakthrough with the code VANESSA Get 20% off the New TONE LUX CONTOUR or the with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35377640

Protein & Women's Health: Body Composition, Metabolism, Mood with Researcher Dr. Jamie Baum 02/17/2025

Protein & Women's Health: Body Composition, Metabolism, Mood with Researcher Dr. Jamie Baum Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this episode of The Optimal Protein Podcast, I sit down with Dr. Jamie Baum, a leading researcher in protein metabolism and its impact on women’s health, body composition, and metabolic function. Dr. Baum is an Associate Professor in the Department of Food Science at the University of Arkansas, where she focuses on understanding how dietary protein influences muscle mass, fat loss, and overall health, particularly in women. We discuss the latest research on protein requirements, its role in fat loss and body recomposition, and how women can optimize their protein intake for long-term health and performance. If you’ve ever wondered whether you’re eating enough protein or how to structure your diet for muscle retention and fat loss, this episode is packed with actionable insights! What You’ll Learn in This Episode: ✅ The role of protein in fat loss and body composition ✅ The impact of aging, menopause, and hormones on protein metabolism ✅ Why high-protein diets are beneficial for metabolic health ✅ Debunking myths about protein and women’s health Get 20% off SITEWIDE 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 Follow 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. About Dr. Jamie Baum Dr. Jamie Baum is an Associate Professor and Director of the Center for Human Nutrition at the University of Arkansas. Her research explores the impact of dietary protein on metabolism, weight regulation, and muscle health, with a particular focus on women. She has published extensively on the topic and is a sought-after expert in the field of nutrition science. /episode/index/show/fastketo/id/35315500

Study Reveals NEW Hormone LEAP2 Behind How High Protein Diets Generate Ketones & Appetite Supression 02/14/2025

Study Reveals NEW Hormone LEAP2 Behind How High Protein Diets Generate Ketones & Appetite Supression Use the code KETOGIRL for 20% off your order of Spirulina In today’s episode of The Optimal Protein Podcast, we uncover a groundbreaking discovery about LEAP2, a newly identified hormone that plays a key role in hunger regulation, ketone production, and appetite suppression. We are breaking down a 2022 study published in Endocrinology titled b-Hydroxybutyrate Suppresses Hepatic Production of the Ghrelin Receptor Antagonist LEAP2 (). This research reveals how ketones specifically b-hydroxybutyrate (BHB) interact with LEAP2 and the hunger hormone ghrelin, explaining why high-protein, low-carb, and ketogenic diets naturally reduce appetite and support fat loss. If you’ve ever wondered why a high-protein diet helps you stay full longer while promoting fat-burning, this episode explains the new science behind it! Key Takeaways -What is LEAP2? The newly discovered hormone that regulates hunger and ketone metabolism. -How high-protein diets generate ketones, even without high fat intake. -The role of BHB in appetite suppression. -How LEAP2 interacts with ghrelin, the hunger hormone. -Why hunger may temporarily increase when starting ketosis but decrease over time. -How this research explains the long-term appetite-suppressing effects of ketogenic and high-protein diets. Get 20% off the New with the code VANESSA Visit (Use code KETOGIRL for 20% off your order) Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35286970

The Science of Ketones & High-Protein Keto for Fat loss & Muscle Gain with Dr. Scott Sherr 02/10/2025

The Science of Ketones & High-Protein Keto for Fat loss & Muscle Gain with Dr. Scott Sherr Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . Welcome back to The Optimal Protein Podcast! In this episode, I am joined by Dr. Scott Sherr, a leading expert in metabolic health, ketones, and mitochondrial optimization. We dive deep into the science of ketones, the metabolic benefits of a high-protein ketogenic diet, and how to optimize your approach for fat loss, muscle preservation, and longevity. We also discuss biohacking mitochondrial optimization with red light therapy and methylene blue! Dr. Sherr brings a wealth of knowledge on how ketones impact energy production, brain function, and overall metabolic health. We explore the synergy between ketones and a higher-protein intake, debunk common myths about keto, and discuss the latest research on how this approach can enhance fat adaptation, satiety, and performance. In This Episode, We Cover: How ketones influence metabolism, brain function, and energy levels Endogenous (natural) and exogenous ketones Why a high-protein keto diet can optimize body composition and fat loss The role of ketones in muscle preservation and recovery Common keto mistakes and how to avoid them The connection between ketones, mitochondrial health and cellular repair Practical strategies for incorporating high-protein keto into your lifestyle including biohacking mitochondrial optimization with red light therapy and methylene blue! Get 20% off SITEWIDE 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 Follow 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. /episode/index/show/fastketo/id/35228025

How To Support Detoxification for Fat Loss, Peri & Post Menopause Weight Gain and Brain Fog with Dr. Catharine Arnston 02/07/2025

Liz Plosser, Editor in Chief, Women's Health 02/04/2025

New Study on Fat Loss on High Protein, High Fiber + Spirulina Diet 01/31/2025

New Study on Fat Loss on High Protein, High Fiber + Spirulina Diet Get 20% off the New with the code VANESSA Jump to start of study breakdown at 26:14 mins In this episode of The Optimal Protein Podcast, we break down an exciting new study published in Scientific Reports that explores the effects of a high-protein, high-fiber diet combined with spirulina on fat loss. The study investigates how this dietary approach impacts body composition, metabolism, and overall health, offering fascinating insights for anyone looking to optimize their fat loss strategy while preserving muscle mass. We’ll discuss the study’s methodology, key findings, and real-world takeaways, plus how you can apply these findings to your own nutrition plan. If you’re looking for evidence-based strategies to enhance fat loss, improve metabolic health, and leverage the benefits of spirulina, this episode is a must-listen! Use the code KETOGIRL for 20% off your order of Spirulina Key Topics Discussed Study Overview: What Was Researched? • Summary of the study published in Scientific Reports . • How a high-protein, high-fiber diet with spirulina was tested for fat loss benefits. • Why this approach matters for body composition and metabolic health. • Key Metrics Measured: • Changes in body weight, fat mass, and lean muscle mass. • Effects on appetite, insulin sensitivity, and metabolic markers. Resources Mentioned: • • Recommended high-protein, high-fiber, and spirulina-rich foods Get 20% off the New with the code VANESSA Follow for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow 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. /episode/index/show/fastketo/id/35095745

Optimal Protein Podcast with Vanessa Spina

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