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!
info_outline
Build Muscle to Burn Fat & Age Better with Dr. Antonella Schwarz
05/11/2026
Build Muscle to Burn Fat & Age Better with Dr. Antonella Schwarz
Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition. The PSMF Library is officially live 🎉 👉 + get 20% off with code VANESSA In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence. They also explore Dr. Schwarz’s latest research on high-protein intake and muscle adaptation, including why consistently hitting higher protein targets may support greater muscle size and strength gains—especially for active individuals and women as they age. The conversation also covers resistance training during perimenopause, menopause, and pregnancy, including how lifting weights may support mood, confidence, bone density, body composition, and overall resilience. Dr. Schwarz also shares how she adapted her own training and nutrition while exercising throughout pregnancy. In this episode: Why the scale may be misleading you about your true body composition The hidden downside of fat loss without resistance training What Dr. Schwarz’s newest research revealed about higher protein intake and muscle growth Why strength may be one of the most important predictors of longevity and independence How resistance training may support women through perimenopause, menopause, and pregnancy Why a muscle-first approach could completely change the way you think about fat loss and aging The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you’ll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What’s Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: 🔬 Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/41245680
info_outline
The Real Reason Keto Stops Working for Fat Loss & The Protein Shift That Fixes Keto Fat Loss Stalls (Craig Emmerich Recap)
05/08/2026
The Real Reason Keto Stops Working for Fat Loss & The Protein Shift That Fixes Keto Fat Loss Stalls (Craig Emmerich Recap)
Why do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight? In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition. Check out the at and use code VANESSA for 20% off. Vanessa also dives into fuel partitioning, the Randall cycle, personal fat threshold, and why so many people get stuck in “diet islands” after using keto, carnivore, fasting, or low-carb diets to lose weight. She shares her personal experience gaining weight on traditional high-fat keto, then later losing 14 pounds of body fat using alternating protein-sparing modified fasting days and maintenance days. This episode is all about using structure, protein, and metabolic strategy to burn body fat while preserving lean mass. In This Episode Why high-fat keto can stall fat loss The difference between burning dietary fat and stored body fat Why ketosis does not automatically mean fat loss How fuel partitioning affects body composition Why protein is the anchor for recomposition The dieting trap of losing muscle and regaining fat How protein-sparing modified fasting protects lean mass Vanessa’s approach: alternating PSMF days with maintenance days Why personal fat threshold matters for metabolic health How to avoid getting stuck in keto, carnivore, or fasting “diet islands” Why body composition matters more than scale weight Resources Mentioned Craig & Maria Emmerich IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you’ll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What’s Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: 🔬 Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
/episode/index/show/fastketo/id/41208495
info_outline
Why You’re Not Losing Fat on Keto — and How to Fix It: Craig Emmerich
05/04/2026
Why You’re Not Losing Fat on Keto — and How to Fix It: Craig Emmerich
Why do so many people lose weight on keto… only to stall—or even gain it back? In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake. The PSMF Library is officially live 🎉 👉 + get 20% off with code VANESSA Craig explains the science behind protein as the primary driver of fat loss, why cutting calories alone can backfire, and how repeated dieting or fasting without enough protein can lower metabolic rate by reducing lean muscle mass. They also dive into protein-sparing modified fasting (PSMF)—what it is, how it works, and how to use it strategically 1–3 days per week to accelerate fat loss while preserving muscle. Vanessa shares her personal experience using PSMF to lose body fat efficiently without feeling deprived. You’ll also learn: Why combining high fat and high carbs can block fat burning The Randle Cycle and fuel competition explained simply How to break through fat loss plateaus without cutting calories further Who PSMF is best for—and who should avoid it Why structure matters more than willpower How to transition off strict diets and find a sustainable long-term approach At the end of the episode, Craig shares insights into Maria Emmerich’s current weight regain journey, including how she is strategically increasing carbohydrates, strength training, and focusing on rebuilding muscle. If you’ve ever felt stuck on keto or frustrated by fat loss plateaus, this episode will give you a clear, science-backed strategy to move forward. 📘 Craig & Maria Emmerich’s Book The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you’ll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What’s Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: 🔬 Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/41142075
info_outline
The Fat Loss Formula: Why Protein + Fiber Work Better Together (Plus How Much Fiber You Actually Need)
05/01/2026
The Fat Loss Formula: Why Protein + Fiber Work Better Together (Plus How Much Fiber You Actually Need)
You’ve been told to eat more fiber… But what if that’s not why you’re still hungry? In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss. This episode unpacks why some “high fiber” diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier. 🎯 In This Episode: How much fiber you actually need per day Why “eat more fiber” isn’t enough The real driver of satiety (most people miss this) Why some high-fiber foods make you hungrier 💡 Listen if: ✔ You’re eating “healthy” but still hungry ✔ Fat loss feels harder than it should ✔ You want a simpler, more effective approach The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you’ll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What’s Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: 🔬 Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
/episode/index/show/fastketo/id/41117270
info_outline
Fiber Expert Says THIS Matters More for Fat Loss… (It’s Not Fiber) | Dr. Joanne Slavin
04/27/2026
Fiber Expert Says THIS Matters More for Fat Loss… (It’s Not Fiber) | Dr. Joanne Slavin
In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 👉 Extended one more day: The PSMF Library is available at — use code PSMFLAUNCHDISCOUNT70 to save $70! With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss: 👉 What actually controls hunger and calorie intake? In this conversation, they explore how different nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way. In This Episode What drives satiety and fullness Protein, fiber, and appetite Carbohydrate quality Ultra-processed foods Practical strategies for fat loss Key Takeaway Fat loss becomes easier when your nutrition is structured to support satiety — not fight it. 🔗 PSMF Library (Extended 1 More Day) Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only. This is Vanessa’s structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day. 👉 Get it here: and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch! Includes: High-protein recipe library PSMF + maintenance structure Digital + printed book 3 months community access If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛 👉 Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/41030290
info_outline
New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation
04/24/2026
New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation
In today’s Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat. Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing 🎉 The PSMF Library is officially live — This episode answers a critical question: 👉 How much protein do you actually need to lose fat without losing muscle? Unlike traditional studies that compare “high vs low protein,” this research reveals a clear dose-response relationship — showing that: 👉 As protein intake increases, muscle retention improves during dieting 🧠 What You’ll Learn Vanessa breaks down the study step-by-step in simple, easy-to-understand terms: What a meta-analysis is (and why it matters) What a meta-regression is (and why it’s more powerful) How researchers analyzed protein intake across multiple studies What fat-free mass really means (and why it matters for your results) 🎙️ Key Insights from Dr. Eric Helms Why higher protein intake protects lean mass during fat loss The range where muscle loss is minimized (~0.85–1g per lb body weight) Why leaner individuals require more protein The critical role of calorie deficit size and resistance training Why protein supports fat loss indirectly through satiety and adherence 🔬 Vanessa Also Breaks Down Whether more protein is always better (and where diminishing returns begin) How to structure your diet for optimal fat loss + muscle retention The biggest mistakes people make when dieting This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works. 🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live 🎉 And this is your final chance to lock in the launch discount. This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What’s Included 📘 Printed PSMF Library (premium edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40992185
info_outline
New Meta-Analysis: How to Burn Fat & Preserve Muscle While Dieting | Dr. Eric Helms
04/20/2026
New Meta-Analysis: How to Burn Fat & Preserve Muscle While Dieting | Dr. Eric Helms
Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount They discuss Dr. Helms’ new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle. This episode is a masterclass in protein, body recomposition, and fat loss strategy. The PSMF Library is officially live for pre-order 🎉 (Time limited offer) This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What’s included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40909210
info_outline
New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!
04/17/2026
New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!
In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they’re eating “high protein.” She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health. This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition. If you’re trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application. In this episode: Why protein requirements may be higher than current guidelines Hidden amino acid losses (gut, oxidation, turnover) Why “high protein” may still not be enough Essential amino acids vs total protein Why protein quality impacts fat loss outcomes Animal vs plant protein efficiency Protein, satiety & appetite regulation How protein supports muscle retention in fat loss Practical protein targets for body recomposition The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What’s included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40903450
info_outline
New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck
04/13/2026
New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck
In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount They explore how protein needs have traditionally been calculated, what’s been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss. Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health. If you’ve ever felt like you’re eating “high protein” but not seeing results — this episode explains why. In this episode: Why protein requirements may be underestimated Essential amino acids vs total protein Hidden amino acid losses (gut, oxidation, turnover) Why protein quality matters for fat loss Animal vs plant protein efficiency Protein, satiety & appetite regulation (GLP-1) Protein needs in fat loss & menopause Practical targets for optimizing body composition The PSMF Library is officially live for pre-order 🎉 (Time limited offer) This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What’s included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40818925
info_outline
The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation
04/10/2026
The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation
In today’s episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount She unpacks: The Bernstein Diet The Zone Diet (40/30/30) The Ornish Diet (very low fat) The HCG very low calorie diet Traditional ketogenic diets But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition: Calories Macro composition Protein intake (grams and per kg bodyweight) And the quality of weight loss Because what most people don’t realize is: 👉 Many popular diets are not designed to preserve lean mass 👉 Protein intake is often far lower than what’s optimal in a calorie deficit In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle. 🔬 WHAT YOU’LL LEARN Why low-carb does not automatically mean high-protein The actual protein intake in popular diets (and why it matters) The difference between weight loss and body recomposition Why very low calorie diets often lead to muscle loss How protein intake impacts fat loss efficiency Which diets are most effective for preserving lean mass The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What’s included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40802515
info_outline
The PSMF Library Is Live! Special Announcement
04/10/2026
The PSMF Library Is Live! Special Announcement
The PSMF Library is officially live for pre-order — and I’m so excited to finally share this with you! This is a resource I created based on what worked so effectively for me for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle. We’ve already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say 🤍 ✨ What you’ll get inside the PSMF Library • A complete high-protein, low-carb recipe library • Tiered meals designed for both PSMF-style days and maintenance days • Structured weekly frameworks to simplify fat loss • Grocery lists and planning tools to remove decision fatigue 📦 Your pre-order also includes: • A professionally printed copy of the PSMF Library (shipped after production) • Instant digital access so you can start right away • Access to the private community for support, ideas, and shared progress 📩 ACCESS THE PRE-ORDER + LAUNCH DISCOUNT Check your email for the launch discount link, or visit the link below to learn more: 🔗 💛 THANK YOU Thank you for being here, for listening, and for supporting my work. I’m so thankful to have you in this community. Your support of my work means more than I can say! 👤 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.
/episode/index/show/fastketo/id/40801625
info_outline
Monday Special AMA #22: Fat Loss, Protein & PSMF — Your Top Questions Answered (Part 2 of 2)
04/06/2026
Monday Special AMA #22: Fat Loss, Protein & PSMF — Your Top Questions Answered (Part 2 of 2)
In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotional eating, protein myths, and how to optimize your intake for better body composition results. 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! If you’ve been struggling to hit your protein targets, wondering about protein powders vs amino acids, or trying to optimize fat loss while preserving lean mass, this episode breaks it all down in a clear, actionable way. Vanessa covers: • How to increase protein intake if you have digestive issues or reflux • Why smaller, evenly spaced protein meals may improve muscle protein synthesis • Protein powders vs essential amino acids — which is better for fat loss and muscle • The science behind the Protein-Sparing Modified Fast (PSMF) and how it supports fat loss while preserving lean mass • Whether high protein intake damages kidneys (and what the research actually shows) • Emotional eating — why it happens and how to break the cycle • How protein helps reduce cravings and late-night snacking • The impact of ultra-processed foods on hunger and calorie intake • Beef protein vs whey protein — what matters most for body composition • Why total daily protein intake matters more than the specific source This episode is packed with evidence-based insights to help you use protein more strategically for fat loss, body recomposition, and long-term metabolic health. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at 🎯 Want to Try This Approach? Vanessa’s PSMF Recipe Library is launching soon! Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40742770
info_outline
Secrets of Popular Diets: Fasting Mimicking Diet (FMD) — Calories, Macros & the High-Protein Advantage for Fat Loss & Muscle
04/03/2026
Secrets of Popular Diets: Fasting Mimicking Diet (FMD) — Calories, Macros & the High-Protein Advantage for Fat Loss & Muscle
In this episode, Vanessa breaks down the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the research — and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days. 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! You’ll learn what the science actually shows about fat loss, lean mass preservation, and autophagy, and why emerging human data suggests that energy restriction — not protein suppression — may be the primary driver of many fasting-related benefits. This episode challenges the idea that protein and mTOR are “anti-longevity” and explores a more nuanced, evidence-based approach — especially for women focused on body recomposition, fat loss, and metabolic health. 🧠 In This Episode: The exact calories and macros of the fasting mimicking diet (FMD) What the 2017 FMD study actually showed Why lean mass loss can occur on low-protein approaches New 2025 human research on autophagy and protein intake Why energy deficit — not fasting frequency — drives fat loss What alternate-day fasting research shows about body composition The role of protein in preserving muscle during fat loss Why mTOR is not the enemy The high-protein advantage for fat loss and muscle retention 📚 Studies & References Fasting Mimicking Diet (FMD): Wei et al., Science Translational Medicine (2017) Brandhorst & Longo, Cell Metabolism (2019) Autophagy & Protein Intake: Burns et al., Clinical Nutrition (2025) Alternate Day Fasting & Energy Restriction: Trepanowski et al., JAMA Internal Medicine (2017) Varady et al., Obesity Reviews (2013) Diaz-Garrido et al., Nutrients (2026) Protein & Lean Mass Preservation: Morton et al., British Journal of Sports Medicine (2018) Helms et al., JISSN (2014) Note: The 2026 publication referenced is a review paper. Body composition outcomes discussed reflect findings from the broader alternate-day fasting literature. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40716425
info_outline
Special AMA #22: Fat Loss, Protein & PSMF: Answering Your Top Questions (Part 1 of 2)
03/30/2026
Special AMA #22: Fat Loss, Protein & PSMF: Answering Your Top Questions (Part 1 of 2)
In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation. Topics include perimenopause fat loss, protein timing, ketosis myths, GLP-1 considerations, and how to structure high-protein days for body recomposition. 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! If you’ve been struggling with fat loss — especially during perimenopause — or wondering how to structure your protein intake for better results, this episode breaks down the science and gives you practical strategies you can apply right away. Vanessa covers: • Why fat loss becomes more difficult during perimenopause — and what actually works • How to structure PSMF (Protein-Sparing Modified Fast) days for optimal fat loss • Whether protein kicks you out of ketosis (and why this myth persists) • If tracking ketones or GKI is necessary for fat loss • How to approach fat loss before pregnancy • What her diet looks like during pregnancy • How to space protein intake to maximize muscle protein synthesis • How to think about keto vs protein-focused approaches • Details on the upcoming PSMF Recipe Library This episode is packed with actionable insights on using protein strategically to burn fat, preserve lean mass, and improve metabolic health. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at 🎯 Want to Try This Approach? Vanessa’s PSMF Recipe Library is launching soon! 👉 Join the waitlist for early access + launch discount Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40659565
info_outline
New Study Changes Everything About Carbs, Fat Loss & Performance (Explained, Dr. Andrew Koutnik Recap)
03/27/2026
New Study Changes Everything About Carbs, Fat Loss & Performance (Explained, Dr. Andrew Koutnik Recap)
Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches. 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Vanessa breaks down one of the most important conversations on fat loss, metabolism, and performance with Dr. Andrew Koutnik. In this episode, she unpacks why fat loss isn’t about eating less — it’s about controlling hunger — and how the combination of high protein and ketosis can make fat loss feel effortless. She also dives into the physiology behind appetite, insulin, and blood sugar, and explains why some people struggle with cravings on higher carb diets. Plus, Vanessa breaks down new research challenging one of the biggest beliefs in fitness: 👉 You don’t need carbs to perform. And how strategies like protein-sparing modified fasting (PSMF) can accelerate fat loss while preserving lean mass. In This Episode: • Vanessa breaks down why hunger—not calories—drives fat loss success • How protein + ketones help control appetite • Why carbs can increase cravings for some people • Insulin, glucagon & fat burning explained simply • Why high ketones aren’t necessary • How PSMF can accelerate fat loss • What the latest research says about carbs and performance • Why metabolic flexibility matters IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40603985
info_outline
Groundbreaking New Study Changes Everything About Carbs, Fat Loss & Performance | Dr. Andrew Koutnik
03/23/2026
Groundbreaking New Study Changes Everything About Carbs, Fat Loss & Performance | Dr. Andrew Koutnik
Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals. 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, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik. From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results. If you’ve ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body. The In This Episode • Why higher protein intake may accelerate fat loss • The powerful protein + ketone combo for appetite control • Why fat loss can feel effortless on low-carb, high-protein approaches • What’s really happening with insulin, glucagon, and hunger hormones • Why you don’t need high ketones to get results • How PSMF (protein-sparing modified fasting) drives rapid fat loss • The key difference between dietary fat burning vs body fat burning • Why calorie deficits increase hunger—and how to work around it • The shocking finding: carbs may NOT be required for performance • What 100+ years of research actually shows about carb loading • Why fat-adapted athletes can perform just as well • The real performance driver: brain energy, not muscle glycogen • Why some high-carb athletes may show prediabetic glucose levels • How to find your optimal carb vs fat intake for fat loss and performance 🎯 Want to Try This Approach? Vanessa’s PSMF Recipe Library is launching soon. 👉 Join the waitlist for early access + launch discount: ketogenicgirl.com/proteinfasing Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! Groundbreaking Review Paper (100+ Years of Evidence): Dr. Andrew Koutnik and colleagues analyzed over 600 studies and 100 years of research on carbohydrates and performance. 👉 Read the full paper here: https://academic.oup.com/edrv/article/47/2/191/8432248 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40547900
info_outline
Can You Lose Fat Eating MORE Calories? Shocking Protein Studies Explained (Dr. Jose Antonio Recap)
03/20/2026
Can You Lose Fat Eating MORE Calories? Shocking Protein Studies Explained (Dr. Jose Antonio Recap)
📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! What if eating more protein — even more calories — didn’t cause fat gain? What if it did the opposite instead? In this episode, Vanessa recaps her conversation with sports nutrition researcher Dr. Jose Antonio, whose groundbreaking studies on protein overfeeding found that people consuming extremely high protein diets did not gain fat — and in some cases lost more body fat. Vanessa breaks down the science behind why protein behaves differently metabolically, how it increases satiety and thermogenesis, and why higher protein intake can be one of the most powerful tools for fat loss and body recomposition. She also discusses protein-sparing modified fasting, preserving muscle during fat loss, and practical strategies to optimize protein intake. In This Episode • Why protein overfeeding didn’t cause fat gain • How protein increases metabolism and satiety • Why higher protein intake supports fat loss • Preserving muscle while dieting • The role of protein-sparing modified fasting 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off Get my free NEW 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.
/episode/index/show/fastketo/id/40530530
info_outline
More Protein, More Fat Loss? | Dr. Jose Antonio
03/16/2026
More Protein, More Fat Loss? | Dr. Jose Antonio
In this episode of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio, one of the world’s leading researchers on protein metabolism and body composition. Dr. Antonio is widely known for his groundbreaking protein overfeeding studies, which found that participants consuming extremely high protein diets did not gain body fat — and in some cases actually lost more fat — even while eating more calories. In this conversation, Vanessa and Dr. Antonio explore the fascinating metabolic reasons why protein behaves differently in the body, including its thermic effect, impact on satiety, and role in preserving lean mass during fat loss. They also discuss the newly evolving protein recommendations, how protein interacts with carbohydrates and fats in the diet, and why certain athletes may benefit from lower carbohydrate approaches depending on their sport and metabolic demands. If your goal is fat loss, body recomposition, or maintaining muscle while dieting, this episode offers a deep dive into the science behind why prioritizing protein can be such a powerful strategy. In This Episode • Why protein overfeeding studies showed more calories did not lead to fat gain • The metabolic reasons protein calories behave differently in the body • How high protein intake supports fat loss and lean muscle preservation • The science behind the thermic effect of protein • Why newer protein recommendations are increasing • How protein, carbohydrates, and fats interact to influence body composition • Why certain athletes may benefit from lower carbohydrate strategies Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Protein-Sparing Modified Fasting Library - Coming Soon! Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40490075
info_outline
Hormones, Fasting & Fat Loss: Dr. Jason Fung Recap
03/13/2026
Hormones, Fasting & Fat Loss: Dr. Jason Fung Recap
📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! In this episode, Vanessa Spina breaks down the biggest insights from her recent conversation with Dr. Jason Fung, one of the leading voices in fasting and metabolic health. The episode also covers fasting strategies, emerging research on protein-supported fasting approaches like protein-sparing modified fasting (PSMF), the benefits and limitations of GLP-1 medications, and why women often experience increased fat gain during perimenopause. Vanessa explains the three types of hunger described in Dr. Fung’s new book The Hunger Code, how ultra-processed foods disrupt satiety hormones, and why protein plays such a powerful role in appetite regulation and body recomposition. If you’re interested in fat loss, metabolic health, and the hormonal drivers of hunger, this episode connects the science with practical strategies you can apply right away. In this episode: • The three types of hunger and why overeating isn’t just about willpower • How ultra-processed foods blunt satiety hormones • Why protein helps activate fullness signals • The hormonal differences between whole foods and refined carbohydrates • Fasting strategies, including modified fasts and protein-supported fasting • GLP-1 medications and potential effects on body composition • Why perimenopause can increase fat gain risk for women • Practical steps to support fat loss and metabolic health 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📩 Join the waitlist for Vanessa’s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! 📘 Dr. Jason Fung’s new book: BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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.
/episode/index/show/fastketo/id/40380850
info_outline
The NEW Era of Fasting: PSMF vs Water Fasting & The 3 Types of Hunger | Dr. Jason Fung
03/09/2026
The NEW Era of Fasting: PSMF vs Water Fasting & The 3 Types of Hunger | Dr. Jason Fung
In this episode, Vanessa is joined by Dr. Jason Fung, author of , to unpack the hormonal science behind fat loss — and how fasting may be entering a new era. They start with the three types of hunger and why obesity is not simply about willpower, but disrupted hormonal signaling. We break down insulin’s role in fat storage, obesity, and how ultra-processed foods blunt satiety hormones. Vanessa and Dr. Fung also discuss how protein, fiber, and fat affect hunger very differently than refined carbohydrates — and why a calorie is not metabolically neutral. Then they shift to fasting. Dr. Fung shares his current protocols and comments on emerging research supporting Protein-Sparing Modified Fasting (PSMF) as a more practical, muscle-conscious alternative to prolonged water fasting. They cover: • PSMF vs water fasting • Protecting lean mass during fat loss • GLP-1 medications — risks and unintended consequences • Appetite suppression vs true metabolic health • Fat loss considerations for women in peri- and post-menopause This conversation challenges the idea that all fasting approaches are created equal — and reframes modern fat loss through a hormonal lens. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40287590
info_outline
6 Fat Loss Secrets from Elite Athletes: Why They Don’t Diet, Eat More Protein & Time Carbs
03/06/2026
6 Fat Loss Secrets from Elite Athletes: Why They Don’t Diet, Eat More Protein & Time Carbs
What do elite athletes do differently when it comes to fat loss? In this episode, Vanessa breaks down the most surprising takeaways from her conversation with sports dietitian Emily Mitchell, who has worked with professional teams including UCLA Athletics, the LA Galaxy, the Clippers, and the Buccaneers. While many people think getting lean requires constant dieting, eliminating carbohydrates, and pushing through hunger, elite athletes often take a completely different approach. Vanessa explores six of the most powerful fat loss strategies used by elite performers — including why many athletes don’t diet during their competitive season, why protein intake is far higher than most people realize, and how strategic carbohydrate timing can actually support fat loss and performance. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code In This Episode: • The surprising reason many elite athletes don’t diet during their competitive season • The protein strategy athletes rely on to stay lean while preserving muscle • How athletes use carbohydrate timing in a way most people never consider • The unexpected truth about how big a calorie deficit really needs to be • One simple nutrition shift athletes use to stay full and avoid cravings • The metric elite athletes track that matters far more than the number on the scale NEW! Vanessa’s structured to be the first to know when the new PSMF Library has been released and receive the special LAUNCH DISCOUNT! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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.
/episode/index/show/fastketo/id/40342385
info_outline
The Elite Fat Loss Formula: Nutrition Secrets of Elite Athletes
03/02/2026
The Elite Fat Loss Formula: Nutrition Secrets of Elite Athletes
What do elite athletes do differently when it comes to fat loss and body composition? In this episode, Vanessa sits down with Emily Mitchell, RD, CSSD, CDCES — former Director of Sports Nutrition at UCLA Athletics, Sports Performance Dietitian for the LA Galaxy, and current Registered Dietitian at Love.Life — to unpack the real nutrition strategies used at the highest levels of sport. You’ll learn: The core principles elite athletes use to stay lean while maximizing performance How protein intake supports fat loss and lean muscle retention Why recovery nutrition is a hidden driver of metabolic efficiency How to structure nutrition for sustainable body recomposition The mindset shift from restriction to strategic fueling How to optimize nutrition through fertility, pregnancy, perimenopause, and postmenopause Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at You’ll learn how protein, recovery, and strategic fueling drive fat loss while preserving lean muscle — and how to apply these same principles to fertility, pregnancy, perimenopause, and postmenopause. Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40286735
info_outline
Burn Fat Faster: The Protein Strategy That Changes Everything
02/27/2026
Burn Fat Faster: The Protein Strategy That Changes Everything
Is fasted cardio really better for fat loss? Or could eating protein before your workout actually improve fat burning, muscle retention, and long-term metabolic health — especially for women? In this deep-dive masterclass recap, Vanessa breaks down the science from her interview with exercise physiologist Dr. Katie Hirsch and unpacks the research on: Fasted vs fed training Essential amino acids before HIIT Muscle quality vs muscle size Intramuscular fat and metabolic dysfunction Perimenopause and anabolic resistance Protein timing for body recomposition This episode reframes the fat loss conversation away from “burning fat during workouts” and toward what truly matters: Preserving muscle, improving protein turnover, and protecting metabolic capacity. NEW! Vanessa’s structured to be the first to know when the new PSMF Library has been released! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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: 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🎙 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.
/episode/index/show/fastketo/id/40254035
info_outline
Stop Training Fasted? Protein Timing That Boosts Fat Loss in Women — Dr. Katie Hirsch
02/23/2026
Stop Training Fasted? Protein Timing That Boosts Fat Loss in Women — Dr. Katie Hirsch
Fasted training is one of the most persistent fat-loss myths—and in this episode, Dr. Katie Hirsch breaks down what actually matters for women: training quality, muscle preservation, and metabolic health. We unpack why “burning more fat during a workout” is often the wrong target, and how a small amount of protein (or EAAs) before training can change perceived exertion, improve workout output, and potentially increase post-workout energy expenditure—especially in women who are prone to under-fueling. We also dive into muscle quality (not just muscle size), why it matters for insulin sensitivity and body composition, and what changes in peri/post-menopause can mean for amino acid delivery to muscle—and how to train and eat to stay lean, strong, and metabolically resilient. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Episode Topics Covered Fasted vs. fed training for fat loss Protein vs. carbs pre-workout Energy availability and women’s physiology Essential amino acids + HIIT Muscle turnover, energy expenditure, and fat oxidation Protein timing, dosing, and distribution Muscle quality (echo intensity), intramuscular fat, and metabolic health Adiposity spillover, visceral fat, and muscle infiltration Perimenopause/postmenopause, estrogen, vascular function, and anabolic resistance Simple strategies for sustainable body recomposition Dr. Katie Hirsch is an exercise physiologist and sports nutrition researcher focused on protein metabolism, body composition, energy expenditure, HIIT, muscle quality, and female-specific physiology, including changes across perimenopause and postmenopause. (As mentioned in the episode: she’s wrapping up publications on improved methods to characterize hormone profiles and exploring new ways to use bioelectrical impedance outcomes like phase angle to better capture muscle quality and related physiology.) Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40199575
info_outline
Protein Fasting: The Upgrade to Intermittent Fasting for Sustainable Fat Loss
02/20/2026
Protein Fasting: The Upgrade to Intermittent Fasting for Sustainable Fat Loss
Is fasting really the best way to lose fat — or is there a smarter, more strategic approach? In this masterclass episode, Vanessa introduces a powerful new concept: Protein Fasting — a structured approach using PSMF (Protein-Sparing Modified Fast) days to optimize fat loss, suppress appetite naturally, protect muscle, and potentially tap into fasting-like cellular signaling. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code You’ll learn: • Why alternate day fasting isn’t superior for fat loss • How ketones directly suppress hunger hormones • Why protein is the most powerful appetite-regulating macronutrient • The optimal protein intake range for protecting muscle during fat loss • What a new human autophagy study actually reveals • Why 1–3 strategic PSMF days per week may outperform traditional fasting If you’ve ever struggled with hunger while dieting — this episode will change how you think about strategenic fat loss periods without dealing with hunger adn cravings. This episode also serves as a scientific primer for Vanessa’s structured to be the first to know when the new PSMF Library has been released! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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. As always: prioritize protein. 📚 SCIENTIFIC REFERENCES Trepanowski JF, et al. (2017). Effect of Alternate-Day Fasting vs Daily Calorie Restriction on Weight Loss and Cardioprotection. JAMA Internal Medicine. Stubbs BJ, et al. (2018). On the metabolism of exogenous ketones and their effects on appetite. Obesity. Sumithran P, et al. (2013). Ketosis and appetite-mediating nutrients after weight loss. European Journal of Clinical Nutrition. Arciero PJ, et al. (2016). Protein pacing caloric restriction improves body composition and metabolic parameters. Nutrients. Hector AJ & Phillips SM. (2018). Protein recommendations for weight loss in athletes. International Journal of Sport Nutrition and Exercise Metabolism. Jäger R, et al. (2017). ISSN Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. Burns L, et al. (2025). Effects of low- vs higher-protein fasting-mimicking diets on autophagy and body composition. Clinical Nutrition.
/episode/index/show/fastketo/id/40173655
info_outline
Ketosis for Perimenopause: Burn Fat, Fix Blood Sugar & Support Fertility — Dr. Nicole Huffman
02/16/2026
Ketosis for Perimenopause: Burn Fat, Fix Blood Sugar & Support Fertility — Dr. Nicole Huffman
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Perimenopause isn’t just about estrogen. If you’re eating less, working out more, and still gaining belly fat or losing muscle, the real issue may be metabolic — not hormonal. In this episode, Vanessa sits down with Dr. Nicole Huffman to unpack what’s actually happening beneath the surface in midlife: rising insulin resistance, stress-driven blood sugar swings, declining metabolic flexibility, and the silent loss of muscle that lowers resting metabolic rate. They explore why ketosis can be a powerful tool during perimenopause — not as a rigid “diet,” but as a metabolic state that stabilizes glucose, reduces inflammation, and helps restore the internal environment hormones rely on. They also explore the powerful connection between ketosis and fertility — including insulin resistance, progesterone signaling, PCOS, and why metabolic “safety signals” matter for ovulation. You’ll also hear: Why muscle preservation changes everything after 40 The surprising connection between stress, insulin, and progesterone Why some women regain ovulation when blood sugar improves How to approach keto in a flexible, woman-centered way Why protein + lifting + sleep are non-negotiable Vanessa also shares her experience using protein-sparing modified fasting (PSMF) days to drive fat loss, body recomposition and ketogenesis while protecting lean mass — and why this may be a more effective strategy for women over traditional fasting. If you’ve ever said, “My body doesn’t respond like it used to,” this episode explains why — and what to do about it. Dr. Nicole Huffman also shares her Radiant Woman Method, a 7-week live program designed to help women restore metabolic balance during perimenopause. Learn more about 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40099625
info_outline
Why Fat Loss Stalls Despite High Protein: Protein That Actually Counts - Dr. Paul Moughan Recap
02/13/2026
Why Fat Loss Stalls Despite High Protein: Protein That Actually Counts - Dr. Paul Moughan Recap
Start of episode recap is at 13.41 In today’s Friday solocast, Vanessa Spina breaks down the biggest takeaways from her interview with Dr. Paul Moughan—one of the world’s leading experts on protein quality, amino acid digestibility, and how much of the protein you eat actually becomes usable by the body. If you’ve ever wondered why fat loss stalls in a deficit, why muscle can drop even when you “hit your protein,” or why metabolic rate seems to slow during dieting—this episode explores a rarely discussed variable: utilizable protein and amino acid delivery to tissues. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code What you’ll learn in this episode: Why protein grams on labels don’t equal protein your body can use The difference between total protein vs. utilizable protein (what actually reaches tissues) How DIAAS (Digestible Indispensable Amino Acid Score) upgrades outdated protein scoring systems Why fat loss diets can unintentionally accelerate lean mass loss if protein quality is low How the body prioritizes amino acids (and why muscle can become the “last resort”) The overlooked role of the gut’s massive protein turnover and amino acid demand Why low protein quality can contribute to metabolic adaptation (lower RMR over time) Why women in perimenopause/menopause, dieters, vegans, and older adults may be more vulnerable The collagen “protein” mistake: why collagen is not a primary protein source for preserving muscle Practical strategies to improve outcomes without simply “eating more protein” The future of protein labeling: why “digestible protein” may eventually replace total protein on labels BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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.
/episode/index/show/fastketo/id/40100395
info_outline
The Missing Link in Fat Loss: Protein Quality vs Protein Intake — Dr. Paul Moughan
02/09/2026
The Missing Link in Fat Loss: Protein Quality vs Protein Intake — Dr. Paul Moughan
Protein grams don’t tell the full story. In this episode, Vanessa Spina is joined by , a world authority on protein quality and amino acid digestibility, to explore why fat loss can stall and muscle can be lost — even on a high-protein diet. Dr. Moughan, a Distinguished Professor at Massey University and architect of DIAAS, explains why protein absorbed and delivered to muscle matters more than protein consumed. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at You’ll learn: Why identical protein intakes can produce very different body composition outcomes How low-quality protein may drive hunger and muscle loss during dieting Why protein grams on labels are misleading for fat loss and recomposition This episode isn’t about eating more protein — it’s about eating protein that actually counts. 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/40044480
info_outline
Two NEW Studies Change How We Think About Fat Loss & Training + Dr. Arny Ferrando Recap!
02/06/2026
Two NEW Studies Change How We Think About Fat Loss & Training + Dr. Arny Ferrando Recap!
Start of Arny Ferrando's episode recap is at 14:00 minutes. In today’s Friday solocast, Vanessa Spina recaps her recent interview with , one of the world’s leading experts on human muscle protein metabolism — and explains why fat loss problems are often muscle problems in disguise. The episode opens with two brand-new studies that challenge common fat-loss assumptions, including new findings on hydration and body fat loss, and surprising research linking resistance training with intelligence and cognitive performance. From there, Vanessa distills the most important insights from her conversation with Dr. Ferrando, including why simply eating less often backfires, how aging and hormonal changes impair muscle metabolism, and what most people misunderstand about protein needs, circulation, and metabolic slowdown. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🧠 In This Episode, You’ll Learn Why a basic habit most people overlook can quietly stall fat loss How strength training affects far more than muscle and appearance Why eating less often worsens metabolic adaptation over time What actually changes in muscle as we age — especially in women Why protein intake becomes more important, not less The missing link between circulation, amino acids, and body recomposition 🔬 Studies Mentioned Water intake and body fat loss (PubMed ID: 39585691) Resistance training and intelligence (Frontiers in Psychiatry, 2025) BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the red light therapy mask and the brand new accessory the for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off 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.
/episode/index/show/fastketo/id/40018580
info_outline
Protein, Muscle & Women: New Science on Menopause & Body Composition - Dr. Arny Ferrando
02/02/2026
Protein, Muscle & Women: New Science on Menopause & Body Composition - Dr. Arny Ferrando
In this episode of The Optimal Protein Podcast, Vanessa Spina welcomes back leading muscle metabolism researcher Dr. Arny Ferrando for a deep dive into protein, muscle, and women’s physiology across the menopause transition. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at They explore why perimenopause represents a critical turning point for whole-body protein balance, how muscle loss accelerates during midlife, and why protein quality, dosing, and movement become essential for preserving lean mass and metabolic health. Dr. Ferrando also shares insights from forthcoming research comparing animal-based and plant-based proteins, and explains why muscle is the body’s primary survival tissue during stress and aging. This conversation delivers clear, evidence-based strategies for improving body composition, fat loss, and long-term health in women. Topics include: Why menopause changes protein utilization and muscle retention Perimenopause as a muscle-critical intervention window Protein intake vs. protein optimization Essential amino acids (EAAs): when supplementation is useful Muscle loss, fat gain, and metabolic slowdown in midlife Why muscle preservation matters more than scale weight The role of circulation, blood flow, and resistance training Fat loss without muscle loss: what the science shows GLP-1 weight loss drugs and concerns around lean mass loss Emerging research on beef-based vs. plant-based proteins for women Dr. Arny Ferrando is a world-leading researcher in human protein metabolism, muscle physiology, and aging. His work has helped define how amino acids, protein intake, and exercise influence muscle preservation, recovery, and metabolic health across the lifespan. 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
/episode/index/show/fastketo/id/39953400