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 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 from the Body Recomp King – Christopher Barakat (Solo Recap) 06/20/2025

Advanced Fat Loss & Muscle Gain Strategies from the Body Recomp King – Christopher Barakat (Solo Recap) In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy. Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time. What You’ll Learn: What the science actually says about building muscle in a deficit How to calculate your ideal protein intake using lean body mass Why most people are undertraining (and how to fix it fast) The power of Myo-reps for hypertrophy and fat loss Chris’s high-protein lean bulking strategies (without the fat gain) What to do if you’ve been stuck or plateaued for years His tips for women and beginners who want to successfully recomp Why fasting might hinder your physique goals The surprising role of mold, hormones, and internal health in fat loss Whether you’re a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition. Mentioned in this episode: Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!) •🔗 Learn more about the line and get 20% OFF with the code VANESSA 🎁 Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: 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. 👥 Join the community: 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/37090320

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

Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight 05/19/2025

The Top 12 Protein Foods for Burning Fat and Boosting Metabolism 05/16/2025

The Top 12 Protein Foods for Burning Fat and Boosting Metabolism 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 dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle. Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go. Key Topics Covered: Why protein is essential for fat loss and metabolic health The thermic effect of protein and its role in burning calories The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth Practical tips for hitting your protein goals when traveling 👤 Connect with Vanessa: Instagram: @ketogenicgirl 🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA Tone Collagen Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen. 📲 Stay Connected with Vanessa: Instagram: @ketogenicgirl ⭐️ If You Loved This Episode… 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/36522010

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

Optimal Protein Podcast with Vanessa Spina

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