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!

The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap 09/05/2025

The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap 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 her in-depth interview with Dr. Andy Galpin, one of the world’s leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health. 👉 Unlock better protein absorption and digestion with MassZymes by BiOptimizers. Get 10% off your order with the code VANESSA at What You’ll Learn in This Episode: The real science of fat loss — why stored fat leaves your body as exhaled carbon, not sweat. Carbon in vs. carbon out — how to think about energy balance more clearly. Why nutrition drives fat loss — the 90/10 rule of diet vs. exercise. The two macros most women misjudge — why we consistently overestimate protein and underestimate fat. What to do if you’re stuck at 1,200 calories — Andy’s three-step framework: reevaluate, build muscle, or take a structured diet break. Protein timing truths — total daily protein matters more than timing, plus the role of pre-sleep protein. Metabolic flexibility demystified — why it’s about switching fuels efficiently, not always “burning fat.” The sleep–fat loss connection — how poor sleep alters hormones, cravings, and body composition. Anabolic resistance and menopause — why blood flow and activity may matter more than hormones alone. A one-week action blueprint — practical steps you can apply right away for better results. This episode is packed with clarity and practical insights to help you optimize protein, training, and recovery so you can burn fat, preserve lean mass, and unlock your healthiest, strongest self. Free high-protein keto guide: The Keto Reset eBook Learn more about the red light therapy mask and the accessory the for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: • 🔗 Learn more about the — 20% OFF with code VANESSA • 📱 Follow for the latest studies and strategies on fat loss and protein optimization 📸 Follow for episode visuals and updates 💬 Join the Facebook group: 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes. /episode/index/show/fastketo/id/38101360

Stuck at 1200 Calories? Why Muscle Is Key to Fat Loss – Dr. Andy Galpin’s Fix for Metabolic Resistance 09/01/2025

Stuck at 1200 Calories? Why Muscle Is Key to Fat Loss – Dr. Andy Galpin’s Fix for Metabolic Resistance 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, I’m joined by Dr. Andy Galpin — world-renowned muscle physiologist, strength coach, and leading expert in human performance optimization. We dive deep into the cutting-edge science of muscle, metabolism, fat loss, and how to train smarter at every stage of life. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at This conversation covers the latest research on muscle fiber types, how to maintain fast-twitch muscle into your 40s and beyond, and why many women are far more predisposed to strength and power than we’ve been led to believe. Dr. Galpin also shares actionable strategies to break out of fat loss plateaus, reverse chronic dieting, improve metabolic flexibility, and strategically use tools like intermittent fasting, pre-sleep protein, and creatine to maximize fat loss and muscle retention. You’ll learn: What actually happens to fat when you lose it (hint: it leaves your body when you exhale!) Why most people are eating way less protein than they think — and how that sabotages recomposition The truth about sarcoplasmic vs. myofibrillar hypertrophy How to train if you’re stuck at 1200 calories and not seeing progress The surprising impact of sleep on fat metabolism and why pre-sleep protein may boost your overnight fat burning How to use your circadian rhythm to schedule workouts for maximum performance What Dr. Galpin recommends if your peak energy window is in the late afternoon — including ideal wake-up and bedtimes Whether Pilates, intermittent fasting, or creatine actually work for fat loss and muscle building And how women can use strength training to build muscle, reverse aging, and become “metabolically bulletproof” If you’re looking to overcome metabolic resistance, finally see results from your fat loss efforts, and train in a way that respects your biology — this episode is a masterclass in practical, science-backed strategies from one of the top experts in the world. Connect with Vanessa on Instagram @ketogenicgirl Free Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the 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/38045305

Fuel Your Brain & Burn Fat: Inside IQBAR’s High-Protein Formulation 08/29/2025

Fuel Your Brain & Burn Fat: Inside IQBAR’s High-Protein Formulation 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 Friday episode, I’m diving into my fascinating conversation with Will Nitze, the founder and CEO of IQBAR—a bar formulated to fuel both the brain and the body. This solocast-style recap explores the unique backstory of how Will built IQBAR from the ground up and how the brand became a leader in the functional protein space. We break down: How Will developed the idea and scaled IQBAR from concept to nationwide success The exact macronutrient profile behind IQBAR and why it’s ideal for fat loss The powerful synergy between high protein and high fiber for satiety, stable blood sugar, and body recomposition Why ingredients like MCT oil, lion’s mane, magnesium, and omega-3s were included for cognitive support How smart snacking can support fat loss goals—especially when macros are optimized If you’re someone who struggles with hitting protein targets on the go, curbing cravings, or simply wants a science-backed, low-carb snack that supports your fat loss journey—this is the episode for you. Learn more about the red light therapy mask and the accessory the for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: • 🔗 Learn more about the — 20% OFF with code VANESSA • 📱 Follow for the latest studies and strategies on fat loss and protein optimization 📸 Follow for episode visuals and updates 💬 Join the Facebook group: 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes. /episode/index/show/fastketo/id/37953120

BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken 08/25/2025

BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken 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 today’s episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London’s Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets. This landmark trial revealed a game-changing finding: 👉 Even when calories, protein, and nutrients were matched to healthy eating guidelines, participants eating minimally processed foods lost twice as much weight, significantly more body fat, and experienced fewer cravings than those on ultra-processed foods. We dive deep into: Why food processing level impacts fat loss and body recomposition beyond calories How minimally processed diets preserve muscle while reducing fat mass The role of appetite hormones (ghrelin, GLP-1, PYY) and the thermic effect of food in regulating intake Dr. Dicken’s Lancet cohort study linking ultra-processed foods to a 17% higher risk of diabetes per 10% increase in diet share Practical food swaps to maximize satiety per calorie and overcome cravings Where “better” processed foods (like whole-grain breads and fermented dairy) fit into the picture How minimally processed diets compare with — and complement — GLP-1 weight-loss medications If you’ve ever felt like you eat “healthy” but still struggle with fat loss, this episode uncovers why the quality and processing level of your food may matter as much as the nutrients themselves. Connect with Vanessa on Instagram @ketogenicgirl Free 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 @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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/37946430

I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting 08/22/2025

I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women. Learn more about the red light therapy mask and the accessory the for the neck and décolleté and get 20% OFF with the code VANESSA Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fasts (PSMF) and how intermittent high-protein fasting can help women lose fat, preserve lean muscle, and improve metabolic health. Vanessa reviews the latest studies on: 1–3 PSMF days per week compared to daily dieting Alternate-day and 5:2 style intermittent fasting approaches with high protein How PSMF days stack up against water fasting and generic low-calorie diets Fat loss, lean mass retention, and insulin sensitivity outcomes in women She also shares her personal PSMF experiment — one month of cycling three PSMF days per week — and reveals her results: fat loss, waist measurement changes, muscle preservation, and how it felt in real life. If you’ve been curious about modern approaches to PSMF, how to implement them safely, and whether they truly outperform traditional dieting, this episode brings you the evidence and the personal perspective. 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. Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: • 🔗 Learn more about the — 20% OFF with code VANESSA • 📱 Follow for the latest studies and strategies on fat loss and protein optimization 📸 Follow for episode visuals and updates 💬 Join the Facebook group: 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes. /episode/index/show/fastketo/id/37922690

Rapid Fat Loss Without Muscle Loss? The Science on Protein-Sparing Modified Fasts (PSMF) 08/18/2025

Fat Loss First: How VO₂ Max, Ketones & Diet Unlock Lifelong Metabolic Fitness — Dr. Paul Laursen Recap 08/15/2025

Fat Loss First: How VO₂ Max, Ketones & Diet Unlock Lifelong Metabolic Fitness — Dr. Paul Laursen Recap 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. Today’s episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world’s top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance. If you’ve ever wondered: Why you feel better fat-fueled than carb-loaded How diet actually drives fat loss more than training Why ketones might be more than a fuel — and actually a proxy for VO₂ max How to optimize your metabolic flexibility using HIIT and protein-forward nutrition …this episode will change how you see your body composition journey — especially if you’ve been trying to out-exercise a poor diet. 🔗 Learn more about the red light therapy mask and the accessory the for the neck and decollete and get 20% OFF with the code VANESSA We break down: Why diet beats exercise for fat loss — results from Dr. Laursen’s VLCHF vs. HIIT study Fat-adaptation as a proxy for VO₂ max and why that matters for metabolic fitness & longevity How metabolic flexibility fuels both performance and brain health Why animal protein quality is a game-changer for recovery, energy, and lean mass The neuroprotective power of ketones for focus, resilience, and endurance How to train the brain first, body second for performance Why your body rebuilds itself every 6 months — and how to upgrade the raw materials 💡 Dr. Laursen’s 6 Step Body Recomposition Blueprint: Start with a high-protein, low-carb diet built on quality animal protein Use HIIT strategically — not excessively Track your own responses with CGMs and breath ketones Get fat-adapted for longevity, mental clarity, and metabolic resilience Support your brain — the true driver of performance Whether you’re an athlete or simply chasing better metabolic health, this episode delivers the science and strategy to help you get leaner, stronger, and more metabolically fit. Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: • 🔗 Learn more about the — 20% OFF with code VANESSA • 📱 Follow for the latest studies and strategies on fat loss and protein optimization 📸 Follow for episode visuals and updates 💬 Join the Facebook group: 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes. /episode/index/show/fastketo/id/37837005

Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen 08/11/2025

Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen 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. Today’s guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance. In this episode, we cover: Why diet—not exercise—is the key driver of fat loss (and the clinical study that proved it) How being fat-fueled is actually a proxy for VO₂ max, a key marker of cardiovascular fitness and longevity The difference between burning carbs vs. burning fat during exercise — and why metabolic flexibility matters for performance and health How to use HIIT protocols strategically for fat loss, insulin sensitivity, and body recomposition without overtraining Why low-carb and very low-carb high-fat diets can supercharge fat oxidation, recovery, and cognitive clarity The role of ketones in appetite control, recovery, and brain performance Dr. Laursen’s top recommendations for training, nutrition, and recovery to optimize body composition and metabolic health Whether you’re an athlete, a weekend warrior, or someone looking to improve body composition and metabolic resilience, this conversation is packed with actionable strategies to help you get leaner, stronger, and more metabolically fit. Connect with Vanessa on Instagram @ketogenicgirl Free Get 20% off on the or the 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 @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the : 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/37757340

Protein, Policy & Fat Loss: Dr. Don Layman’s Breaking Insights (Part 2) 08/08/2025

Protein, Policy & Fat Loss: Dr. Don Layman’s Breaking Insights (Part 2) 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 Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub. If you’ve ever wondered how to structure your meals to maximize fat loss, support lean mass, and protect your metabolic health as you age—this is the episode you’ve been waiting for. 🔬 What You’ll Learn in This Episode: • Why fasted workouts and AMPK activation can block muscle growth • How protein distribution and meal spacing impact fat loss • The link between muscle capacity and blood sugar regulation • Why most women need at least 100g of protein per day • How to pair carbs and protein in a 1:1 ratio to support metabolism • Stretch-based movement vs. heavy lifting for menopause muscle maintenance • What drives insulin resistance (hint: it’s not just carbs) • Why public health guidelines focus on survival—not optimization • The launch of Dr. Layman’s new Protein Quality Hub and how it can help you choose better protein sources Whether you’re in a fat loss phase, navigating perimenopause, or simply want to support long-term metabolic health, Dr. Layman’s research offers clarity and actionable steps you can start applying today. Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: •🔗 Learn more about the red light therapy mask and the accessory the for the neck and decollete and get 20% OFF with the code VANESSA • Follow to see visuals and posts mentioned on this podcast. Link to join the 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… 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/37728770

Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 2 of 2) 08/04/2025

Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 2 of 2) 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 Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says about protein dosing, timing, oxidation, and muscle uptake—and who truly needs to worry about protein distribution. Vanessa and Dr. Layman also discuss: 🔬 Why protein timing matters more after age 30 🍽️ Why your first meal of the day may be the most critical for muscle preservation 🧠 Protein synthesis as a major driver of metabolism—and how it’s as energy-demanding as an hour of cardio 🔥 How high-protein diets increase fat loss by up to 300 calories per day via thermogenesis 🧬 AMPK, insulin, and muscle protein synthesis: what happens during fasted workouts and calorie restriction 💪 Why “lifting heavy” isn’t required—yoga, stretching, and muscle tension can preserve muscle as we age 🥩 The truth about red meat, saturated fat, and decades of flawed epidemiology 🧮 Dr. Layman’s 100g protein minimum for women, and why 1.2–1.6 g/kg is the sweet spot for recomposition 🌾 Why current global nutrition guidelines are built around survival—not optimal health—and how that’s changing 🌍 His new open-access protein quality hub to empower consumers and scientists alike This conversation is essential listening for anyone serious about optimizing their fat loss, preserving muscle, and finally understanding how protein quality and quantity affect long-term metabolic health. 🔗 Mentioned in the Episode: Dr. Layman’s new Muscle Full Effect & importance of protein distribution in aging Connect with Vanessa on Instagram @ketogenicgirl 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 on Instagram to see visuals and posts mentioned on this podcast. Link to 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/37645680

Protein, Breaking News & Fat Loss: Dr. Don Layman’s Breaking Insights (Recap Part 1) 08/01/2025

Protein, Breaking News & Fat Loss: Dr. Don Layman’s Breaking Insights (Recap Part 1) 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 role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you’re over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight. 🔬 What You’ll Learn in This Episode: • Why the 10% saturated fat cap may be removed from dietary guidelines • How red meat got falsely blamed for chronic disease • Why plant-based proteins are not nutritionally equivalent to animal proteins • The leucine threshold and how it changes with age • Why breakfast should be your most anabolic meal • How high-protein meals increase energy expenditure • Stretch-based resistance (like yoga and Pilates) vs. heavy weights for muscle preservation • The truth about meal distribution and muscle protein synthesis (MPS) • Real-world protein targets and strategies for fat loss This is Part 1 of a two-part solo recap. Tune in next Friday for Part 2 where Vanessa explores Dr. Layman’s take on the new Protein Hub, essential amino acid requirements, the role of insulin and AMPK in fat loss, and optimal carb intake by training status and age. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: ➡️ TONE r – 20% off with code VANESSA ➡️ Tone Luxe – 20% off with code VANESSA : The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: • - Save 15% with a Subscription Follow to see visuals and posts mentioned on this podcast: Link to 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/37562475

Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 1 of 2) 07/28/2025

Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 1 of 2) 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 . 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 metabolic significance of leucine as a primary trigger for muscle protein synthesis. Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body’s exact essential amino acid requirements—moving beyond methods like PDCAAS. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask with the code VANESSA We also discuss: Why protein quality should be defined by amino acid content, not nitrogen How leucine “shows up in nature” in exact ratios that muscle recognizes The four key signals muscle responds to: energy, leucine, insulin, and IGF-1 What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states How protein turnover drives up to 20% of your resting metabolic rate The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs Why the term “protein requirement” is misleading—and why we actually have amino acid requirements Dr. Layman’s response to the 100 g of protein study on protein distribution A preview of what’s really happening during fat loss, and how muscle preservation strategies can make or break long-term success This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition. 🎧 Stay tuned for Part 2 next week, where we explore updated USDA guidance, insulin’s role in MPS, essential amino acid supplementation, and Dr. Layman’s go-to blueprint for maintaining muscle in a calorie deficit. 🔗 Mentioned in the Episode: Dr. Layman’s new Muscle Full Effect & importance of protein distribution in aging Connect with Vanessa on Instagram Free Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here Follow on Instagram to see visuals and posts mentioned on this podcast. Link to join the 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/37562385

The New Science of Body Recomposition: Fat Loss & Lean Gains for Everyone (Dr. Eduardo De Souza Recap) 07/25/2025

The New Science of Body Recomposition: Fat Loss & Lean Gains for Everyone (Dr. Eduardo De Souza Recap) 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. ➡️ Tone Luxe – 20% off with code VANESSA Vanessa dives deep into: The myth that you can’t gain muscle while losing fat Why protein intake is critical during fat loss How much of a calorie deficit is too much What matters more: training volume, intensity, or frequency? Whether cardio helps or hurts your gains The science behind meal timing and nighttime protein How sleep deprivation impacts protein synthesis and fat burning The truth about bulking and cutting vs. lean gains Dr. de Souza’s “recomposition roadmap” for sustainable results The real “secret” to fat loss: consistency Emerging research on creatine for cognition and sleep Vanessa’s personal results with exogenous ketones for brain and fat loss This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you’re plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: ➡️ TONE r – 20% off with code VANESSA ➡️ Tone Luxe – 20% off with code VANESSA : The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: • - Save 15% with a Subscription Follow to see visuals and posts mentioned on this podcast: Link to 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… 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/37373960

Smarter Training for Fat Loss: Science-Backed Body Recomp with Dr. de Souza 07/21/2025

Smarter Training for Fat Loss: Science-Backed Body Recomp with Dr. de Souza 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 skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at with the code VANESSA 💡In This Episode You’ll Learn: The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals How training volume and intensity interact with diet to shape your physique The importance of protein intake—and the “minimum effective dose” to preserve lean mass How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss Whether you need to bulk and cut—or can pursue long-term lean gains The key role of sleep in fat-burning, protein synthesis, and recomposition success Meal timing and why a pre-sleep protein shake might matter more than your post-workout window What to do when you plateau: advanced strategies and mindset shifts How consistency—not advanced tactics—is the true “magic bullet” for lasting results 📲 Stay Connected with Vanessa: Instagram: Free Join the Community! • Instagram: • 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. ⭐️ 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/37350050

Change Your Shape, Not Just Your Weight: What Most Diets Miss: Dr. Mike Ormsbee Recap! 07/18/2025

Change Your Shape, Not Just Your Weight: What Most Diets Miss: Dr. Mike Ormsbee Recap! 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 globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health. •🔗 Learn more about the Tone LUX Red Light Therapy line and 🔍 What You’ll Learn in This Episode: Why fat loss alone doesn’t change your body shape How to avoid becoming just a “smaller pear or apple” The minimum daily protein intake needed for recomposition What the science says about pre-sleep protein (and why it won’t make you gain fat!) Resistance training as the non-negotiable driver of body transformation The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance How women — especially through menopause — can benefit from higher protein and performance goals Whether you need 3 meals… or 6 (and how to choose what’s best for you) 📚 Studies Referenced: Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022) Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training) Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee) 💡 Key Quote: “I’ve never done a protein study in women that showed a negative outcome on body composition — ever.” – Dr. Mike Ormsbee 📱 Connect: Follow Vanessa on Instagram: Learn more about fat burning tracking tools like the Tone Device: 🔗 Learn more about the Tone LUX Red Light Therapy line and Follow to see visuals and posts mentioned on this podcast. Link to 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/37351045

Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle 07/14/2025

Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle 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 timing, and targeted exercise. Vanessa and Dr. Ormsbee explore: Why calorie restriction alone just makes you a smaller version of the same shape How to change your body shape, not just your weight The truth about pre-sleep protein intake — and why it doesn’t make you fat How much protein you actually need daily (spoiler: it’s more than the RDA) The science behind multi-modal training and the “PRISE” protocol How women, especially during menopause, can benefit from a high-protein lifestyle Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis Whether you’re trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world’s most respected researchers in exercise science. 🧬 Topics Covered: The science of body recomposition Resistance training vs. cardio for reshaping your body High-protein diets: optimal intake ranges Meal timing and protein distribution strategies Pre-sleep protein: benefits, myths, and studies Research on resting metabolic rate and fat oxidation Female-specific insights: menopause, recovery, and strength The PRISE protocol and sustainable fat loss 📚 Mentioned in This Episode: Changing Body Composition Through Diet and Exercise (course by Dr. Ormsbee – The Great Courses) Dr. Ormsbee’s research via the FSU Institute of Sports Sciences and Medicine The PRISE protocol (Protein, Resistance, Intervals, Stretching, Endurance) 📱 Connect with Dr. Mike Ormsbee: Instagram: FSU Profile: Florida State University Institute of Sports Sciences and Medicine Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at with the code VANESSA Connect with Vanessa on Instagram Free Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here Follow on Instagram to see visuals and posts mentioned on this podcast. Link to 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/37338930

Burn Fat, Preserve Muscle, Dr. Arny Ferrando Recap! 07/11/2025

Burn Fat, Preserve Muscle, Dr. Arny Ferrando Recap! 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 amino acids into muscle tissue, and what’s really behind the fat gain many women experience during perimenopause and menopause. Spoiler: it’s not just hormones. •🔗 Learn more about the Tone LUX Red Light Therapy line and You’ll learn: • Why amino acids are the “signal” and blood flow is the “delivery truck” • How resistance training overcomes anabolic resistance by restoring blood flow • Why muscle protein synthesis isn’t an on/off switch but a dimmer—driven by peak EAA levels and tissue delivery • What Dr. Ferrando’s new research reveals about menopause, metabolic rate, and fat gain • How free form essential amino acids compare to whey and whole food protein for stimulating muscle growth • Why protein quality matters even more as we age • The true mechanism behind anabolic resistance—and how you can defy it • How much protein Dr. Ferrando recommends for aging adults, athletes, and those in fat loss • Whether timing protein around workouts actually matters for most people • His myth-busting insights on kidney health, high-protein diets, and plant vs. animal protein • And actionable strategies you can apply today to preserve lean mass and burn more fat—especially during menopause or aging This episode is a must-listen masterclass on optimizing your protein strategy for fat loss, muscle retention, and metabolic health. If you’re in perimenopause, postmenopause, or just want to stay strong as you age, this one is for you. Free : The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: •🔗 Learn more about the Tone LUX Red Light Therapy line and • Follow to see visuals and posts mentioned on this podcast. Link to 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/37349765

Eat More Protein, Lose More Fat: Muscle Science Demystified with Dr. Arny Ferrando 07/07/2025

Eat More Protein, Lose More Fat: Muscle Science Demystified with Dr. Arny Ferrando 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 from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife. Whether you’re trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies. Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at . 🔍 What You’ll Learn in This Episode: The difference between muscle protein synthesis vs. anabolism Why protein turnover is like a dimmer switch—not an on/off switch The real role of essential amino acids (EAAs) in muscle building Why free-form EAAs outperform BCAAs and even whey for absorption and delivery The critical importance of blood flow from exercise in delivering amino acids Why peri- and postmenopause triggers anabolic resistance How to optimize protein intake during the menopause transition Is there a protein limit per meal? Debunking the 30g myth Animal vs. plant protein: what the research says about quality and calories Is high protein bad for kidneys? Dr. Ferrando debunks the myth Why total daily protein matters more than meal timing or distribution How to use protein and amino acids during injury, illness, or fat loss 🧠 Key Takeaway: To build and preserve muscle—especially in midlife and beyond—you need to combine resistance training with high-quality essential amino acid intake. Total daily protein intake is critical, and older adults often need more, not less. Don’t fear high-protein diets—embrace them intelligently to age strong, lean, and healthy. 💡 Mentioned in This Episode: Free 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 on Instagram to see visuals and posts mentioned on this podcast. Link to 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/37306430

'Biggest Loser' Researcher Explains: How to Burn Fat Without Slowing Your Metabolism (Dr. Ravussin Recap) 07/04/2025

'Biggest Loser' Researcher Explains: How to Burn Fat Without Slowing Your Metabolism (Dr. Ravussin Recap) 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. Vanessa breaks down Dr. Ravussin’s findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you’re a woman or in midlife. 🔗 Learn more about the Tone LUX Red Light Therapy line and This deep-dive solo covers: 🧬 What metabolic adaptation really is and how it sabotages fat loss 💪 Why muscle loss on GLP-1s (up to 50% lean body mass!) is a growing concern—and how to prevent it 🥩 The right amount of protein for preserving muscle while losing fat 🔥 How metabolic flexibility affects your ability to burn fat 🕐 Intermittent fasting vs. calorie restriction: which boosts longevity and mitochondrial health ⚖️ Low fat vs. low carb: which strategy really works best when protein is optimized 📉 How to overcome weight plateaus and maintain results 🧠 Why obesity is a disease of the brain—and how to change your food environment to win Whether you’re dieting, training, or optimizing for longevity, this episode is packed with evidence-based insights to help you build a leaner, stronger, healthier body for life. Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook 👤 Connect with Vanessa: • Instagram: •🔗 Learn more about the Tone LUX Red Light Therapy line and • Follow to see visuals and posts mentioned on this podcast. Link to 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/37220205

Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin 06/30/2025

Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin 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 with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! We discuss: What “metabolic adaptation” really is and how it affects fat loss Why your body defends against weight loss more than weight gain The role of protein intake in preserving lean mass How to counteract muscle loss during caloric restriction Metabolic flexibility and its connection to insulin resistance GLP-1 medications like semaglutide and their impact on muscle loss The connection between mitochondrial function, aging, and energy expenditure Why resistance training is essential—especially for women and older adults This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic health. Connect with Vanessa on Instagram Free 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 on Instagram to see visuals and posts mentioned on this podcast. Link to 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/37220050

Beauty Benefits, Joint Relief & Fat Loss? The Truth About Collagen (Recap of Dr. Shiloah Kviatkovsky) 06/27/2025

Beauty Benefits, Joint Relief & Fat Loss? The Truth About Collagen (Recap of Dr. Shiloah Kviatkovsky) Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at with the code VANESSA In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause. She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you’re dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today. 🔬 What You’ll Learn in This Episode: • What collagen is, how it’s formed, and how it differs from muscle protein • Why collagen is about more than just beauty—and what it actually does in joints, ligaments & tendons • How bioactive peptides signal tissue remodeling • What the research says about collagen for joint pain and functional recovery • How protein needs change in women during the menopause transition • Why collagen should not count toward your daily protein target • The ideal collagen dose (10–15g), timing, and co-factors for best results • Differences between bovine and marine collagen—and which may be better for joints • Why most women are under-consuming protein and over-relying on cardio • The fat loss impact of combining resistance training with a collagen + high protein lifestyle 🔗 Resources: • 🧴 Tone Collagen: • 🧠 Follow Vanessa on Instagram: • 🎙️ Podcast Instagram: Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Connect with Vanessa on Instagram Free High-Protein Keto Guide: Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here Follow 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. /episode/index/show/fastketo/id/37178285

The Truth About Collagen, Protein Timing & Fat Loss for Women: Top Collagen Researcher Dr. Shiloah Kviatkovsky 06/23/2025

The Truth About Collagen, Protein Timing & Fat Loss for Women: Top Collagen Researcher Dr. Shiloah Kviatkovsky Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to . In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging. This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on: The anabolic differences between animal and plant proteins Sex-specific protein metabolism How collagen supports joint health, recovery, and visible skin improvements Vanessa also shares her personal use of (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it’s a supplement that works for both performance and beauty. If you’re looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field. 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 on Instagram 📘 Free 💡 Get 20% off the line 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 on Instagram to see visuals and posts mentioned on this podcast. 🔗 Link to 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/37090880

Advanced Fat Loss & Muscle Gain Strategies Backed by Science – Physique Expert Christopher Barakat 06/16/2025

Advanced Fat Loss & Muscle Gain Strategies Backed by Science – Physique Expert Christopher Barakat Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to Today’s episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy. We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhancing body composition. Chris brings the rare combination of scientific rigor and real-world application, and this episode is packed with insights for anyone pursuing a leaner, stronger physique. What we cover in this episode: Is true body recomposition possible—and for whom? Training volume, tempo, and intensity for fat loss and muscle gain Myoreps vs. traditional sets: which stimulates more growth? Why protein is essential (and how much is optimal) The biggest mistakes people make chasing fat loss Chris’s go-to tips for women and beginners trying to recomposition 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 on Instagram Free 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 on Instagram to see visuals and posts mentioned on this podcast. Join the 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 Christopher Barakat: • 📸 Instagram: @christopher.barakat • 🌐 Website: BeyondBodybuilding.com • 📚 Research Publications: ResearchGate Profile Get 20% off 20% off the Ultimate Guide to Body Recomposition ebook with the code OPP https://www.beyondbodybuilding.com/digital-products/the-ultimate-guide-to-body-recomposition /episode/index/show/fastketo/id/36996500

The Science of Survive vs. Thrive: Which Protein Wins? Dr. Chris Lockwood Recap 06/13/2025

The Science of Survive vs. Thrive: Which Protein Wins? Dr. Chris Lockwood Recap Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you’ve ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake. What You’ll Learn in This Episode: Why only 10% of your protein goes to muscle—and where the rest goes The truth about plant vs. animal protein for muscle-building What “Survive vs. Thrive” means when it comes to amino acids How to dose protein for aging muscles and overcome anabolic resistance Which supplements are worth taking (and which aren’t) Why you’re seeing more anti-protein headlines—and what’s really behind them Mentioned in This Episode: Ketone IQ: – 30% off subscription Get 20% of the Tone LUX Red Light Therapy Collection: – Use code “Vanessa” Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at 👤 Connect with Vanessa: Instagram: @ Follow @ to see visuals and posts mentioned on this podcast. Link to 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… 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/36996545

Eat for the Body You Want: How Protein Quality Changes Everything: Dr. Chris Lockwood 06/09/2025

Eat for the Body You Want: How Protein Quality Changes Everything: Dr. Chris Lockwood Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this eye-opening episode of the Optimal Protein Podcast, I’m joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health. Whether you’re trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn’t delivering results, this episode delivers actionable science you need to hear. What We Cover in This Episode: 🧬 The surprising ways protein supports your entire body—far beyond just muscle ⚖️ What “Survive vs. Thrive” really means when it comes to protein source 📡 Why some proteins send powerful growth signals—and others don’t 🌱🥩 The truth behind plant-based vs. animal-based proteins for body composition 🧪 What most studies don’t tell you about protein effectiveness 🔥 How protein can help—or hinder—your fat loss and muscle gain goals 👵 The real reason aging adults struggle with muscle loss 🚨 Why your daily protein choices may be sending the wrong message to your body Key Quote: “Every time you eat, you’re sending your body a signal: either to build, maintain, or break down. Choosing the right protein means choosing the right signal.” 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! Free 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 for the podcast: https://www.facebook.com/groups/2017506024952802/ 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/36920755

New Study: Doubling Your Protein Burns 128 Extra Calories & Directs Calories Into Muscle Instead of Fat Storage! 06/06/2025

New Study: Doubling Your Protein Burns 128 Extra Calories & Directs Calories Into Muscle Instead of Fat Storage! Timestamp straight to the research study - 10:11 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, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less. Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau. You’ll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa’s own experience applying these principles for effortless appetite control and improved body composition. Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: @ •🔗 Learn more about the and get 20% OFF with the code VANESSA • Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Follow @ to see visuals and posts mentioned on this podcast. Link to 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… 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/36888505

Burn Fat, Detox Daily & Age Slower with This Master Antioxidant 06/02/2025

Burn Fat, Detox Daily & Age Slower with This Master Antioxidant Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity. You’ll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging. Dr. Patel explains the exact diet, lifestyle, and supplement strategies that can increase your body’s production of glutathione, and why it’s absolutely essential for women focused on fat loss, hormone balance, and high-performance living. We cover everything from: What oxidative stress actually is and how it impacts fat gain, aging, and inflammation How antioxidants like glutathione protect against chronic diseases and cellular damage The most common signs of glutathione deficiency (and how to fix them) What can deplete glutathione levels Top food sources of cysteine (a key glutathione precursor) The best supplement strategies—including NAC, liposomal glutathione, and topical applications The latest research showing glutathione’s role in immune health, aging, and even skin rejuvenation This episode is your ultimate guide to optimizing your glutathione levels naturally for longevity, energy, metabolic health, and beauty from the inside out! Want to try Ketone IQ, the ketones Vanessa takes? 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! Free 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 @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to 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/36814685

This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend? 05/30/2025

This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend? 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 Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs. Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead. You’ll learn: Why this new study is so groundbreaking — especially for women How fasted training may actually improve fat-free mass in certain conditions How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths. : The Keto Reset eBook 👤 Connect with Vanessa: • • 🔗 Learn more about the and get 20% OFF with the code VANESSA • Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at on Instagram to see visuals and posts mentioned on this podcast. Link to 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: ⭐️ 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/36785750

12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science 05/26/2025

12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to . In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage. Questions answered in this episode include: Why is it so hard to lose weight 3 months postpartum—even while breastfeeding? Tips for busy moms with two kids trying to lose baby weight Is it safe to do keto or intermittent fasting while trying to conceive? How many calories does Vanessa eat in a day for maintenance and fat loss? Is it true that women over 60 can’t absorb protein as well? Do you need to carb cycle to keep burning fat efficiently? What’s the deal with Ketone-IQ and how to make it taste better? Is micellar casein protein good for fat loss and muscle building? What’s the best type of protein powder? When is Tone Protein coming back? Are there toxins like PFAs in clothing and underwear—and should we be worried? Can keto or high-protein diets help manage lipedema? Whether you’re focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, 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! Connect with Vanessa on Instagram @ketogenicgirl Free 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 @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Join the 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/36717435

The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows 05/23/2025

The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows 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 Friday’s episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women’s fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts. If you’ve ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one’s for you. TOP 12 MYTHS: The RDA for protein, high protein diets & kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more! Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you’re in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works. : The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: • 🔗 Learn more about the and get 20% OFF with the code VANESSA • 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 on Instagram to see visuals and posts mentioned on this 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/36689910

Optimal Protein Podcast with Vanessa Spina

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