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!
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2025's Biggest Body Recomposition, Fat Loss & Protein Breakthroughs
12/29/2025
2025's Biggest Body Recomposition, Fat Loss & Protein Breakthroughs
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In today’s episode, I’m continuing our Best of 2025 series with a powerful follow-up to Friday’s episode. Instead of an interview, this is a curated masterclass pulling together the most important breakthroughs of 2025 in body recomposition, fat loss, and protein metabolism — especially for women navigating perimenopause and midlife metabolic change. You’ll hear standout moments from conversations with , and , alongside a solo deep dive into one of the most exciting h on high-protein diets, accelerated belly-fat loss, and autophagy. Full Episode with Full Episode with Full Episode with Full Episode on OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 25% off the Tone Device to try on a PSMF Day! Shop the collection and use the code HOLIDAY25 Get 25% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code HOLIDAY25 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.
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A Personal Announcement + The 5 BIGGEST TAKEAWAYS & Studies From 2025!
12/27/2025
A Personal Announcement + The 5 BIGGEST TAKEAWAYS & Studies From 2025!
Study takeaways start at 18:00 mark Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In this special end-of-year solo episode, Vanessa shares a brief personal announcement, followed by the five biggest scientific takeaways from 2025 that reshaped how she thinks about fat loss, longevity, and metabolic health. This episode highlights the studies and expert conversations featured on the Optimal Protein Podcast that had the most meaningful impact this year — including new research on autophagy and protein intake, the real drivers of longevity benefits, menopause-related body composition changes, resistance training, and long-term fat loss maintenance. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code HOLIDAY25 for 25% off Get my free NEW high-protein keto guide: Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: 📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Gut Health, Hormones & Midlife Weight Gain — What Women Need to Know: Cynthia Thurlow, NP
12/23/2025
Gut Health, Hormones & Midlife Weight Gain — What Women Need to Know: Cynthia Thurlow, NP
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In this episode of the Optimal Protein Podcast, Vanessa is joined by Cynthia Thurlow, nurse practitioner, bestselling author, and women’s health expert, for a deep dive into why fat loss and muscle maintenance become more challenging during perimenopause and menopause. Cynthia explains how hormonal shifts drive anabolic resistance, reduce blood flow and nutrient delivery to muscle, and accelerate changes in body composition. We discuss how to adapt intermittent fasting for female physiology, why over-fasting can backfire in midlife, and the critical role of protein intake in preserving lean mass. The conversation also explores key insights from Cynthia’s upcoming book, , including how gut health, inflammation, and hormonal balance are deeply connected—and why optimizing the microbiome can improve metabolic health, body composition, and overall vitality in midlife. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 25% off Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the at with the code HOLIDAY25 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.
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The New Peptide Science: Reversing Skin Aging, Senescent “Zombie” Cells, Collagen Breakdown & Inflammation — Dr. Alessandra Zonari
12/20/2025
The New Peptide Science: Reversing Skin Aging, Senescent “Zombie” Cells, Collagen Breakdown & Inflammation — Dr. Alessandra Zonari
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at What if the real driver of skin aging isn’t wrinkles or sun damage — but “zombie” senescent cells hiding in your skin? In this episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Alessandra Zonari, PhD — a stem cell biologist and longevity scientist — for a fascinating deep dive into the new peptide science behind skin aging, inflammation, and biological age. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete You’ll discover: What senescent “zombie” skin cells actually are — and why they don’t just age themselves, but affect the surrounding tissue How inflammation in the skin can quietly accelerate collagen breakdown and visible aging Why skin aging speeds up during fat loss, perimenopause, and menopause How scientists are now measuring the biological age of skin, not just how it looks The surprising role of peptides in signaling skin cells to behave more youthfully Why some common “anti-aging” approaches may miss the real drivers of aging What makes lip skin biologically different — and why it tends to age faster than the rest of the face Why nighttime repair, autophagy, and even red light therapy may matter more than you think This conversation goes far beyond skincare routines. It explores the mechanisms of aging at the cellular level, how lifestyle choices influence skin health, and why skin may be one of the most overlooked markers of longevity. If you’re interested in skin health, peptides, collagen, inflammation, fat loss, or aging well, this episode will completely change how you think about your skin. Mentioned in this episode: OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. Vanessa discusses how red light therapy supports mitochondrial health, muscle recovery, circulation, and skin health as part of an evidence-based approach to fat loss and metabolic optimization. Explore the Tone LUX red light therapy collection at 👉 Use code HOLIDAY25 for 25% off Get my free NEW high-protein keto guide: Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: 📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Why You Can’t Diet Forever: Study Results From 10,000 People Who Kept the Weight Off
12/15/2025
Why You Can’t Diet Forever: Study Results From 10,000 People Who Kept the Weight Off
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Why do so many people lose weight — only to regain it later? In this episode of The Optimal Protein Podcast, Vanessa Spina sits down with Dr. Holly Wyatt, physician, endocrinologist, and longtime researcher with the National Weight Control Registry (NWCR) — the world’s largest and longest-running study of people who have lost weight and kept it off. Building on the audience-favorite episode with Dr. James Hill, this conversation focuses on what the data from over 10,000 successful maintainers actually shows — and why staying in fat-loss mode forever is one of the biggest reasons diets fail. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. In This Episode, You’ll Learn: • Why losing weight and keeping it off require completely different skills • The exact reason staying in fat-loss mode too long backfires • What 10,000 successful maintainers had in common • The identity shift that makes maintenance stick • How environment beats willpower every time NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 25% off Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the at with the code HOLIDAY25 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.
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BREAKING NEWS EXPLAINED: Your Metabolism Isn’t “Capped” — What the New Study REALLY Shows
12/12/2025
BREAKING NEWS EXPLAINED: Your Metabolism Isn’t “Capped” — What the New Study REALLY Shows
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has shaped how we diet, how we train, and even whether we bother moving more at all. But a brand-new 2025 human study challenges that idea in a way that could completely change how you approach fat loss, daily movement, and exercise. In this Friday recap episode of the Optimal Protein Podcast, Vanessa breaks down the study behind the headlines and explains—in plain English—what the data actually shows, what most people misunderstood, and how to use this information to get better fat-loss results without eating less or training harder. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete In this episode, you’ll discover: Why a new 2025 human study found no true metabolic “cap” in weight-stable, real-world conditions The key detail that separates this research from older metabolism models—and why exercise was misunderstood Why your steps and workouts genuinely increase total daily calorie burn Why muscle—not hormones—is the primary driver of metabolic rate during fat loss Why extreme dieting and “earning food” backfire—and what actually supports sustainable fat loss Study Referenced: Howard et al., 2025, Proceedings of the National Academy of Sciences (PNAS) — Physical activity and total daily energy expenditure in weight-stable adults 👉 https://www.pnas.org Vanessa discusses how red light therapy supports mitochondrial health, muscle recovery, circulation, and skin health as part of an evidence-based approach to fat loss and metabolic optimization. Explore the Tone LUX red light therapy collection at 👉 Use code HOLIDAY25 for 25% off Get my free NEW high-protein keto guide: Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: 📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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BREAKING: Your Body Burns More Calories Than We Thought — Dr. Howard on the Groundbreaking Study Rewriting Metabolism
12/08/2025
BREAKING: Your Body Burns More Calories Than We Thought — Dr. Howard on the Groundbreaking Study Rewriting Metabolism
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In today’s episode, Vanessa sits down with Dr. Howard, the lead author of a brand-new PNAS study that is challenging one of the most widely accepted ideas in human metabolism. For years, many scientists believed that our bodies operate within a fixed daily calorie “budget,” and that after a certain point, increasing activity doesn’t increase total calorie burn. But Dr. Howard’s new research suggests the story may be far more dynamic — and far more empowering — than we ever realized. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit and use code VANESSA for 15% off your first purchase. This conversation explores what this new evidence could mean for: How we think about calorie burn Why activity matters (in ways we didn’t fully understand before) The role of fueling, recovery, and energy balance What actually drives fat loss and body recomposition How to train smarter, not harder Mentioned in this episode: Physical activity is directly associated with total energy expenditure without evidence of constraint or compensation — published in Proceedings of the National Academy of Sciences (PNAS). NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the 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.
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Shocking New Research on Creatine & Collagen: What Women Need to Know - Benefits, Dosing & More!
12/05/2025
Shocking New Research on Creatine & Collagen: What Women Need to Know - Benefits, Dosing & More!
In today’s episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women’s fat loss, muscle tone, metabolic health, skin rejuvenation, and longevity: creatine and collagen. You’ll discover why creatine is no longer just a gym supplement, and how groundbreaking new data shows collagen may actually influence biological age. This episode is packed with cutting-edge insights every woman needs to hear. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In this episode, you’ll learn: ✨ The shocking results from new human studies on creatine and collagen ✨ Why creatine is one of the most underrated supplements for women, especially in perimenopause and post-menopause ✨ How creatine enhances fat loss, muscle tone, metabolic rate, cognition, and sleep-deprivation resilience ✨ The simple, evidence-based dose of creatine that works for women — and why Vanessa uses Puori creatine ✨ The brand new 2025 human trial showing collagen’s key amino acids reduced biological age by an average of 1.4 years ✨ How collagen improves skin elasticity, hydration, wrinkles, nails, hair, joints, and connective tissue strength ✨ Why stacking creatine + collagen is a powerful strategy for fat loss, lean muscle retention, skin health, and healthy aging If you want a clear, science-backed guide to creatine and collagen — including exactly how to dose and use them for optimal results — this episode is for you. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code 🔗 SUPPLEMENTS MENTIONED Puori Creatine. Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the red light therapy mask and the brand new accessory the for the neck and décolleté Get my free NEW high-protein keto guide: Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: 📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Is Intermittent Fasting Sabotaging Your Muscle? The Truth About IF, Carbs & Recovery- Dr. Cas Fuchs
12/01/2025
Is Intermittent Fasting Sabotaging Your Muscle? The Truth About IF, Carbs & Recovery- Dr. Cas Fuchs
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at In this science-packed episode, Dr. Cas Fuchs breaks down the surprising ways intermittent fasting, under-fueling, cold plunges, and low glycogen can quietly sabotage your muscle, strength, and body recomposition goals. We uncover the truth about IF for active women, what really matters for protein timing and distribution, how carbs impact strength performance, and why ice baths may be blunting your gains. If you want evidence-based strategies for fat loss and muscle retention, this episode is essential listening. If you loved Friday’s solo episode on Why I Quit Intermittent Fasting, this conversation is the perfect follow-up — because Dr. Fuchs repeatedly emphasizes something Vanessa has discussed in detail 👉 We must prioritize high-quality human research over rodent-based nutritional myths. Dr. Fuchs’ work has directly shaped how we understand muscle growth, fat loss, glycogen replenishment, protein quality, cold exposure, heat therapy, and what actually matters when optimizing your body composition, not just your “healthspan.” OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. 🔥 In This Episode: • The truth about protein quality (and what actually matters for recomposition) • Intermittent fasting, meal timing & the real anabolic window • The truth about ice baths — and why they can blunt your gains • Heat therapy: helpful or hype? • Carbs, glycogen & why some workouts feel “flat” • How much carbohydrate women really need to train at their best • Aging, muscle loss & the inspiring 71-year-old lifter • Dr. Fuchs’ simple, science-backed formula for fat loss + muscle retention 🔥 CYBER MONDAY IS HERE — LAST DAY TO SAVE 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the 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.
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Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat — What I’m Doing Instead
11/28/2025
Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat — What I’m Doing Instead
🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 In this episode, Vanessa reveals why she quit intermittent fasting after nearly a decade — and how she went on to lose 13+ pounds of fat by switching to a completely different approach that’s supported by new human research. You’ll learn why many popular fasting “benefits” were based on rodent data that doesn’t translate to humans… what the latest clinical trials show about IF, fat loss, and muscle retention… why protein does not inhibit autophagy… and why ketones — not the fasting window — were always the real metabolic driver. Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 Code: VANESSA Don’t miss the year’s biggest savings! Vanessa also shares her new weekly routine: how many meals per day and how many Protein-Sparing Modified Fast (PSMF) to boost ketones and autophagy without sacrificing lean mass. She explains how this shift improved her fat loss, metabolic rate, energy, hunger, and quality of life — and why she’s never going back to IF. If you’ve ever struggled with intermittent fasting or wondered whether it’s actually helping your fat loss, this episode offers a refreshing, empowering, research-backed perspective. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Get my free NEW high-protein keto guide: 🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Free high-protein keto guide: 👤 Connect with Vanessa: • Instagram: • 📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Fat Loss for Women: What Actually Works — with Dr. Shawn Arent
11/24/2025
Fat Loss for Women: What Actually Works — with Dr. Shawn Arent
🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this week’s episode of the Optimal Protein Podcast, Vanessa sits down with one of the world’s leading experts in exercise science and body composition, Dr. Shawn Arent. With more than 200 publications on training, metabolism, stress physiology, and performance, Dr. Arent brings unparalleled clarity to what truly moves the needle for fat loss and muscle gain. This conversation cuts through the noise and delivers science-backed, actionable guidance you can apply immediately. If you’re trying to lose fat, build muscle, or finally break past a plateau, you don’t want to miss this episode. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code In this episode, we discuss: • Why muscle — not fat — determines long-term metabolic health • How to combine strength + conditioning for the best recomposition results • Why recovery and stress management determine how your body responds to training • The truth about cortisol, training loads, and stubborn belly fat • Why creatine is one of the most powerful supplements for body composition • How women can optimize performance and recovery across the menstrual cycle • What the most successful people do differently when trying to lose fat and build muscle • The training, nutrition, and recovery principles that actually work NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the 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.
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Stop Midlife Belly Fat: The New Science on Protein & Perimenopause (Dr. Hannah Cabre Recap)
11/21/2025
Stop Midlife Belly Fat: The New Science on Protein & Perimenopause (Dr. Hannah Cabre Recap)
Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa Code: VANESSA Don’t miss the year’s biggest savings! In today’s Friday solo episode, I’m recapping one of my favorite conversations on women’s health, metabolism, and body composition with Dr. Hannah Cabré — postdoctoral researcher at Pennington Biomedical Research Center and Fellow of the Year 2025. We break down why perimenopause accelerates protein turnover and muscle protein breakdown, how this drives midlife fat gain and muscle loss, and exactly how to use protein, resistance training, creatine, omega-3s, and smart diet patterns to stay strong, lean, and metabolically resilient in your 30s, 40s, 50s and beyond. If you’ve ever felt like your body “suddenly changed” in midlife — even though nothing else did — this episode will help you understand what’s really happening and what you can do about it. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at How perimenopause and estrogen decline change metabolism and increase protein needs Why muscle loss and fat gain accelerate — and how higher protein (1.2–1.6 g/kg/day) offsets it How to structure meals with 25–30 g protein to support muscle and body recomposition Why activity drops in midlife and how resistance training + steps prevent fat gain The truth about cycle syncing and what research actually shows The best diet pattern for postmenopausal metabolic and cardiovascular health How nitrates, creatine, and omega-3s support energy, mood, blood flow, and inflammation The key micronutrients women need most How to manage fatigue with sleep, hydration, electrolytes, and recovery nutrition How to create a sustainable calorie deficit without losing muscle Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Muscle Loss, Belly Fat & Perimenopause: What’s REALLY Happening & How to Fix It: Dr. Hannah Cabre
11/20/2025
Muscle Loss, Belly Fat & Perimenopause: What’s REALLY Happening & How to Fix It: Dr. Hannah Cabre
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at In today’s episode, we take a powerful deep dive into women’s metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year. We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what the latest science says you can do to stay strong, lean, and metabolically healthy through this transition. Dr. Cabré explains what’s actually driving muscle loss, increased protein turnover, shifts in fat distribution, and changes in fuel use, and she shares evidence-based nutrition and training strategies that truly move the needle. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this episode, we cover: What perimenopause is and why symptoms vary so much How estrogen loss increases protein turnover and belly fat Aging vs. menopause: what’s hormonal and what’s not Protein needs for women (1.2–1.6 g/kg) and how to hit them Simple meal-by-meal protein goals for muscle retention The best diet pattern for postmenopausal women Mediterranean-style eating, nitrates, and vascular health Olive oil, fish, omega-3s & lowering inflammation Creatine for women: strength, mood, cognition & hydration Key micronutrients for each stage of a woman’s life Cycle syncing vs. what the science actually shows Sleep, hydration & recovery strategies to reduce fatigue Nutrition approaches that support fat loss & body recomposition If you’re navigating perimenopause, noticing body composition changes, or simply want to understand how to fuel and train smarter in your 30s, 40s, and 50s, this episode will give you clarity, confidence, and science-based tools you can use today. NEW! Free Get delicious high protein meal recipes! Connect with Vanessa on Instagram Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the 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.
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Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones
11/14/2025
Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones
Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa Code: VANESSA Don’t miss the year’s biggest savings! This is Part Two of our PSMF Ask Me Anything series! In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare. You’ll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format. Whether you’re using PSMF for fat loss, metabolic health, or body recomposition, today’s episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at 🧬 Topics Covered Today How to cook and meal plan for yourself and a family Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day) Whether the traditional 800–1000 kcal PSMF applies to smaller, active women EAAs vs. creatine: what’s worth taking on rest days How to approach refeeds when you struggle mentally with “letting go” Whether 5-day PSMF blocks are safe and effective PSMF bread without egg powder—what works and what doesn’t Jockers vs. Emmerich: comparing two popular PSMF styles Vanessa’s typical ketone readings throughout a PSMF day Ideal protein targets during PSMF Using rice and other carbs strategically in refeeds and maintenance 🧠 Mentioned in This Episode Get 20% off the Tone device 📚 Studies Mentioned 1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones Pandurevic et al. (2023), Endocrine Connections 2. VLCKD in Postmenopausal Women Pala et al. (2024) 3. Lean Mass Preservation During Rapid Weight Loss Merra et al. (2016) 4. Metabolic & Cardiovascular Benefits of VLCKD Guarnotta et al. (2022), Nutrients 5. Refeed Strategies & Metabolic Rate MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting. Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)
11/10/2025
PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)
In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at You’ll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health. Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase 🧬 Topics Covered What is a Protein-Sparing Modified Fast (PSMF)? How to set your protein, carb, and fat macros How to calculate protein for your body weight Sample PSMF meal day and practical food swaps Should women do PSMF during PMS or before menstruation? Refeeds vs. diet breaks: how and when to use them PSMF for menopausal women and insulin resistance Using PSMF 1–2 days per week for maintenance Cholesterol and lipid changes on high-protein, low-fat keto Tracking ketosis with the Tone Device 📚 Scientific Studies Discussed Pandurevic et al., 2023 — Endocrine Connections “Efficacy of very low-calorie ketogenic diet in obese women with PCOS” 16-week RCT showing a VLCKD produced greater fat loss, improved hormones, and restored ovulation compared to a Mediterranean diet. Pala et al., 2024 — Frontiers in Endocrinology “Very low-calorie ketogenic diet reduces blood pressure and cardiometabolic risk in postmenopausal women.” 6-month clinical trial: VLCKD led to lower central blood pressure, triglycerides, and visceral fat vs. intermittent fasting or free diet. Merra et al., 2016 — European Review for Medical and Pharmacological Sciences “VLCKD with amino acid supplementation preserves muscle mass during rapid fat loss.” Demonstrated superior lean mass preservation compared to an equally low-calorie but non-ketogenic diet. Guarnotta et al., 2022 — Nutrients Review: VLCKDs (<800 kcal/day, <50 g carbs) consistently improve insulin sensitivity, lipid profile, and body composition in metabolic disease. Umbrella Review, 2023 — BMC Medicine Summarized multiple meta-analyses showing ketogenic and very-low-carb diets yield significant fat loss, lower triglycerides, and improved glucose control, especially when protein is optimized. Get delicious high protein meal recipes! Connect with Vanessa on Instagram Free Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the 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.
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Burn Fat, Keep Muscle: Inside the Science of the Protein-Sparing Modified Fast
11/07/2025
Burn Fat, Keep Muscle: Inside the Science of the Protein-Sparing Modified Fast
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF). Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it’s so powerful for resetting metabolism, and how to implement it safely for optimal results. If you’ve ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at 💪 Key Takeaways You can burn fat without losing muscle by keeping protein high and calories low. Autophagy occurs from calorie restriction — not protein restriction. Ketones created during PSMF provide mental clarity, calm, and focus. Strategic refeeds help lock in fat loss and prevent rebound weight gain. When combined with strength training, PSMF becomes a powerful metabolic reset tool. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code Mentioned in This Episode Effect of fasting-mimicking diets with low and high protein content on cardiometabolic health and autophagy (Burns et al., 2024) Dr. Eric Helms & Dr. Martin Rufalo meta-analysis on protein intake during energy restriction Dr. David Jockers, The Dr. Jockers Functional Nutrition Podcast Historical PSMF research by Dr. George Blackburn Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers
11/03/2025
How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers
Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted? In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass. Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this episode, you’ll learn: • What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting • Why it works so quickly to burn fat while preserving muscle • The exact macros, food list, and meal structure Dr. Jockers recommends • How to pair PSMF with strength training for the best recomposition results • How PSMF improves blood sugar control, satiety, and energy • The importance of the refeed phase — and how to transition out safely • Who should and shouldn’t try this approach • How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause If you’ve hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely. Get delicious high protein meal recipes! 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 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.
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How to Eat for Fat Loss Without Losing Muscle: What Science Says About Protein, Fasting & EAAs (Dr. David Church Recap)
10/31/2025
How to Eat for Fat Loss Without Losing Muscle: What Science Says About Protein, Fasting & EAAs (Dr. David Church Recap)
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle. Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey. You’ll learn: • If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day • How time-restricted eating and fasting affect muscle protein synthesis • The best per-meal protein targets for women and older adults • How EAAs support muscle and brain health, especially during calorie deficits • Why creatine is one of the most effective tools for both strength and cognition Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health. If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it. Mentioned in this episode: The Creatine I take! PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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The Science of Fat Loss & Muscle Retention — Dr. David Church on Protein Timing, EAAs, and Creatine
10/27/2025
The Science of Fat Loss & Muscle Retention — Dr. David Church on Protein Timing, EAAs, and Creatine
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition. You’ll learn: • How stable isotope tracer studies work and what they reveal about muscle protein synthesis (MPS). • The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day. • The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns. • Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it. • What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake. • The surprising power of small doses of EAAs in muscle maintenance and cognitive support. • Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation. • How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction. • The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite. • The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days. If you’ve ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away. Mentioned in this Episode: • Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine • Essential amino acids for older adults and women facing anabolic resistance • Stable isotope tracer studies — how we truly measure MPS • Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction • Pre-sleep protein and its impact on overnight MPS and metabolic rate Get delicious high protein meal recipes! 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 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.
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How to Maintain Fat Loss: The Studies & Science Behind Long-Term Success
10/23/2025
How to Maintain Fat Loss: The Studies & Science Behind Long-Term Success
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world’s most respected obesity and metabolism researchers, Dr. James Hill. You’ll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill’s three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at In this episode, you’ll discover: • Why losing fat and keeping it off require two completely different skill sets • The research-backed protein and training strategies that preserve lean muscle • How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time • Why exercise “fixes” your metabolism and helps you stay lean for life • The concept of your appetite sweet spot — and how to find it • How to shift from a “victim” to “voyager” mindset and make maintenance effortless • Dr. Hill’s insights on GLP-1 medications and how to transition off without regaining weight If you’ve ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term. Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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The Real Secret to Fat Loss Maintenance: Insights from 30 Years of Research with Dr. James Hill
10/20/2025
The Real Secret to Fat Loss Maintenance: Insights from 30 Years of Research with Dr. James Hill
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at In today’s episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people successfully lose weight, maintain it long-term, and preserve their lean mass and metabolic health. Dr. Hill has led landmark clinical trials such as the Diabetes Prevention Program, Look AHEAD, and the Beef WISE Study on high-protein diets. His decades of work reveal why weight loss is only the beginning — and why the real secret to success lies in learning the completely different skill set of maintenance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this conversation, you’ll hear: The protein “lever” Dr. Hill uses to curb appetite and protect muscle during a cut—plus why the source may matter less than you think Three habits most long-term maintainers share (and one that surprised even him) The moment your “diet” must flip into “maintenance”—and a simple sign you’re ready The smallest daily tweak from his research that predicts whether you’ll regain or not What exercise actually changes in your metabolism beyond calorie burn—and how much you really need The simple resistance-training + protein formula he gives midlife women to keep muscle while losing fat His three-bucket framework (diet, activity, mind state) and a 60-second self-check to find which bucket is breaking your results The mindset shift that moves people from “I always regain” to “this is who I am” — plus a quick exercise to uncover your real why The step-by-step exit plan he uses when patients come off GLP-1s—starting with what to do in week one to avoid rebound If you’ve ever lost weight and struggled to keep it off, this episode shows you which levers matter most—and how to pull them so your results stick while your metabolism and muscle thrive. Get delicious high protein meal recipes! 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 Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Mentioned in this episode: • Dr. James Hill’s upcoming book: — now available for pre-order • The National Weight Control Registry; The Diabetes Prevention Program (DPP); The Look AHEAD Study; The Beef WISE Study 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.
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How Women Should Eat Protein for Muscle, Fat Loss & Longevity — Backed by Science
10/17/2025
How Women Should Eat Protein for Muscle, Fat Loss & Longevity — Backed by Science
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology. Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today. What You’ll Learn The science behind the 30-30-30 protein rule and why it matters for women How sleep loss can lower muscle protein synthesis by up to 20% What studies reveal about plant vs. animal protein for glucose control and satiety The truth about “wasted” protein and how much you really need per meal How to minimize muscle loss during fat loss or menopause A simple 3-meal template to optimize body composition and strength 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code Get my free NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Fat Loss without Muscle Loss: The Science of Refeeds, Protein & Recomposition with Dr. Escalante
10/13/2025
Fat Loss without Muscle Loss: The Science of Refeeds, Protein & Recomposition with Dr. Escalante
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that. Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more sustainable. Dr. Escalante shares evidence-backed insights from his own research and contest experience on how to optimize protein intake, structure refeeds, and achieve real body recomposition—without the extremes. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin’s biological age. I use the OS-01 Face and Eye formulas daily—they’ve transformed my skin’s smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Get delicious high protein meal recipes! 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 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.
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Why Women Need Creatine: Fat Loss, Metabolism & Cognitive Benefits Backed by Science — and How to Choose Clean, Pure Supplements with Oliver Amdrup-Chamby
10/10/2025
Why Women Need Creatine: Fat Loss, Metabolism & Cognitive Benefits Backed by Science — and How to Choose Clean, Pure Supplements with Oliver Amdrup-Chamby
In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women’s health: creatine and omega-3s. Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack: ✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition ✅ How creatine protects metabolism and lean mass during fat loss ✅ The truth about “water retention” and bloating myths ✅ How creatine supports menopause, bone density, and strength across the lifespan ✅ The emerging research on brain and mood benefits of creatine ✅ Why omega-3s are critical for inflammation, recovery, metabolic health, and brain function ✅ How creatine and omega-3s synergize for performance and longevity Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Then, in the final third of the conversation, they address one of the most pressing issues in the supplement industry today: purity and contamination. Vanessa and Oliver discuss: ⚠️ Why heavy metals like lead have been found in popular protein powders and prenatal vitamins ⚠️ What “safe levels” actually mean ⚠️ How consumers can protect themselves by choosing transparent, third-party tested products ✅ How Puori leads the industry with Clean Label Project certification, testing for over 200 contaminants, and QR codes that let you view your batch’s lab results instantly This episode is a must-listen for women who want to take their health, fat loss, and longevity to the next level—using the cleanest, most evidence-based supplements available. Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Mentioned in This Episode: • — use code VANESSA for 20% off, including subscriptions • • Get my NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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The Science of 30/30/30 Protein Meals: Burn Fat & Build Muscle - Dr. Emily Lantz
10/06/2025
The Science of 30/30/30 Protein Meals: Burn Fat & Build Muscle - Dr. Emily Lantz
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis. They discuss: 🧠 Why spreading protein evenly across meals (30g breakfast / 30g lunch / 30g dinner) increases 24-hour muscle protein synthesis by ~25% 🥩 The “leucine threshold” and why per-meal protein targets matter more than total grams alone ⏰ How translation initiation factors remain elevated after protein-rich meals — and how this affects subsequent meals 🌙 How just one night of sleep deprivation can reduce muscle protein synthesis — and why skeletal muscle clock genes make it highly sensitive to circadian disruption 💤 How five nights of restricted sleep (3–4 hours) can impair muscle health and fat loss 🍽 Why protein intake may be more powerful than exercise alone for stimulating MPS — and how combining both creates synergy 🌿 Her latest research comparing animal vs. plant proteins and how animal protein helps moderate blood glucose more effectively, especially in high-carb meals 💪 Strategies to maintain lean mass during aggressive weight loss or GLP-1 use If you’re interested in optimizing your protein intake for fat loss, body recomposition, and muscle preservation, this episode is a must-listen. Get delicious high protein meal recipes! 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 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.
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New Study! Belly Fat Drops Faster on High-Protein — With Autophagy Still Active
10/03/2025
New Study! Belly Fat Drops Faster on High-Protein — With Autophagy Still Active
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In today’s solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition. For years, many believed that eating more protein would block the body’s cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up? This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at We’ll explore: Why autophagy matters for health and aging How the trial compared high vs. low protein under calorie restriction What the researchers found on belly fat, IGF-1, and cellular clean-up What this means for your fat loss and body recomposition goals IQBAR — Brain + body nutrition bars with high protein and clean ingredients. Get 20% off all products by texting VANESSA to 64000. Get my NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Break Through Your Fat Loss Plateau with Carb Refeeds & Ketones: Dr. Latt Mansor
09/29/2025
Break Through Your Fat Loss Plateau with Carb Refeeds & Ketones: Dr. Latt Mansor
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at We dive into: How to use ketones to improve fat loss quality (not just scale weight) Why Dr. Mansor says ketones helped him “lose fat without losing muscle” How carb re-feeds helped him overcome plateaus and support metabolic flexibility How ketones support appetite control, recovery, and training performance A new study showing ketones boost sprint output and reduce fatigue Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression Dosing protocols for fat loss, fasting, and late-night cravings How ketones improve oxygen delivery, red blood cell production, and reduce cortisol The science behind ketones reducing muscle protein breakdown and supporting performance Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling If you’ve hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results. 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 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.
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The New Science of PSMF Days: My Results + The 2025 Meta-Analysis on Protein
09/26/2025
The New Science of PSMF Days: My Results + The 2025 Meta-Analysis on Protein
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at Today’s solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I’ve been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass. 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. I’ll be sharing: Exactly how I structure PSMF days for myself, including my research based updates on the method How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss My personal results so far — how much weight I’ve lost since starting August 1, how it’s affecting my body composition, and what’s working best for me The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue? Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men If your goal is fat loss without losing muscle, this episode is your blueprint. Get my NEW high-protein keto guide: 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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Protein Sparing Modified Fasting Days Explained: Maria Emmerich’s Science-Backed Fat Loss Method to Preserve Muscle + Sharing Her Courageous Weight Regain Journey
09/22/2025
Protein Sparing Modified Fasting Days Explained: Maria Emmerich’s Science-Backed Fat Loss Method to Preserve Muscle + Sharing Her Courageous Weight Regain Journey
Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich’s expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support. 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 . Today’s guest is Maria Emmerich, internationally renowned nutritionist, best-selling author, and an expert in her version of integrating 1-2 Protein Sparing Modified Fast Days (PSMF Days) in a week to create a weekly caloric deficit while protecting muscle and metabolism, including re-feed days to balance out the week. In this episode, we cover: What PSMF Days are and how they differ from the sugar diet or fasting How PSMF Days preserve lean muscle while accelerating fat loss The role of stall foods like nuts, dairy, and nut flours in holding back fat loss Client strategies for satiety, electrolytes, and exercise integration The science behind metabolic adaptation, and refeeds Why higher protein intake and supplements like creatine are key for recomposition Maria’s personal story of becoming too lean, regaining weight, and how it reshaped her coaching philosophy This episode is packed with practical strategies from Maria’s decades of experience helping people transform their health — and also offers a very candid look into her own personal journey. IQBAR is offering my podcast listeners 20% OFF all products, plus FREE shipping! IQBARs are packed with plant protein, fiber, and brain nutrients like Lion’s Mane and omega-3s, keto-friendly, low in sugar, gluten-free, dairy-free, and soy-free. To claim your discount, just text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at 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 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. *RESOURCE: If you are in the United States and you or someone you love is struggling with disordered eating, support is available. You can call the National Eating Disorders Association (NEDA) Helpline at 1-800-931-2237 or visit for resources.
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Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)
09/19/2025
Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today. 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. 🔬 From Dr. Carlene Starck: • Why current essential amino acid (EAA) requirements are likely underestimated. • The role of oxidation and gut turnover in daily amino acid losses. • Why the optimal EAA:non-EAA ratio is ~41–42%—and what that means for protein quality. • Plant vs. animal proteins for body composition and calorie efficiency. • Updated protein targets for women in perimenopause and menopause. • Creatine, collagen, and key micronutrients for women’s metabolic health. 💪 From Dr. Arny Ferrando: • Protein-Sparing Modified Fast (PSMF) vs. water fasting for fat loss and muscle preservation. • GLP-1 agonists: the hidden risks to muscle mass and how to protect yourself. • Collagen for surgery recovery, connective tissue health, and repair. • The two levers of anabolism: amino acid signal + blood flow delivery. • How EAAs timed with movement can overcome anabolic resistance. • Practical programming for peri/post-menopausal women: resistance training, vertical loading, and activity as medicine. • Red light therapy & blood flow restriction: when tools can help support blood flow. ✨ Key Takeaway: Protecting muscle and improving body composition comes down to two things: Quality protein and EAAs to maximize the anabolic signal. Movement and blood flow to deliver those amino acids to muscle. When you combine these, you unlock the blueprint to preserve lean mass, lose fat, and age strong. 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.
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