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!

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. 🎯 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

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

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

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

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

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

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

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

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

Burn Fat Faster: The Protein Strategy That Changes Everything 02/27/2026

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

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

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

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

The Missing Link in Fat Loss: Protein Quality vs Protein Intake — Dr. Paul Moughan 02/09/2026

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

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

Creatine, Fat Cells & Body Recomposition: New Science You Haven’t Heard — Dr. Scott Forbes 01/30/2026

Body Recomposition vs Weight Loss: What Fat Loss Science Reveals — Dr. Scott Forbes 01/26/2026

Body Recomposition vs Weight Loss: What Fat Loss Science Reveals — Dr. Scott Forbes Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Most fat-loss advice focuses on the scale — but what if that’s the wrong metric entirely? In this episode, Vanessa Spina is joined by Dr. Scott Forbes, exercise physiologist and professor at Brandon University, whose research challenges many of the assumptions behind traditional weight-loss approaches. Dr. Forbes has authored and co-authored numerous randomized controlled trials and large meta-analyses examining how training style, protein intake, creatine supplementation, sleep, and aging influence fat loss, muscle retention, and metabolic health. Rather than chasing weight loss, this conversation explores what happens when the goal shifts to body recomposition — losing fat while preserving or building muscle — and why that distinction changes everything. In this episode, we explore: Why weight loss and fat loss are not the same thing The surprising differences between cardio, resistance training, and combined approaches Why some people lose weight but stall metabolically How protein and creatine fit into a muscle-centric fat-loss strategy Why fat loss becomes harder with age — and what still works A largely overlooked factor that influences where fat is stored If you’ve ever done “everything right” and still felt stuck, this episode offers a science-backed reframe that may completely change how you approach fat loss. 👉 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/39868830

The Fat Loss Hormone: New Science on Leptin + a 7-Day Leptin Reset Protocol 01/23/2026

Light, Leptin & Fat Loss: How Circadian Biology Controls Metabolism — Dr. Catherine Clinton 01/19/2026

Light, Leptin & Fat Loss: How Circadian Biology Controls Metabolism — Dr. Catherine Clinton 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, I’m joined by Dr. Catherine Clinton to explore how circadian biology, light exposure, and cellular electrical charge regulate metabolism, hormones, and fat loss — often beyond calories alone. We discuss how morning light impacts leptin signaling, insulin sensitivity, cortisol, and melatonin, why modern indoor living disrupts metabolic health, and how maintaining a strong negative cellular charge is critical for mitochondrial function. We also cover red and infrared light therapy, optimal timing, metabolic benefits, and key considerations during pregnancy — plus how to integrate protein intake, calories in vs. calories out, and resistance training with circadian alignment for sustainable fat loss. Topics include: Light exposure and leptin signaling Circadian rhythm and fat loss Cellular charge and mitochondrial health Grounding and infrared light Red light therapy timing and pregnancy considerations Balancing calories, protein, and training with circadian biology 🔗 Dr. Catherine Clinton’s book Optimize: drcatherineclinton.com/optimize 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/39784080

Lose Fat Without Losing Muscle, PSMF VS Low Calorie, Protein Quality, Seed Oils vs Butter & Recovery Science —Recap of Dr. Nick Barringer 01/16/2026

Lose Fat Without Losing Muscle, PSMF VS Low Calorie, Protein Quality, Seed Oils vs Butter & Recovery Science —Recap of Dr. Nick Barringer Skip to the start of the recap: 11:40 In today’s solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—former U.S. Army officer, researcher, and Registered Dietitian—whose work with tactical athletes and elite military populations reveals what really happens to the body during fat loss, stress, and recovery. This episode explores why so many people lose muscle when dieting, how PSMF and ketosis fundamentally change the equation, and what most fat-loss advice gets wrong. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code You’ll Discover: Why cutting calories alone often backfires What makes PSMF different from standard low-calorie dieting The overlooked role of protein quality—not just protein quantity What elite military research reveals about recovery and resilience The truth about seed oils vs butter when you look at human data Why collagen may support more than just joints and skin The most common mistakes women make when trying to get lean If you’re working hard but not seeing the results you expect—or you’re tired of fear-based nutrition rules—this episode will change how you think about fat loss, muscle, and recovery. 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/39763585

How To Lose Fat Without Losing Muscle, Seed Oils vs Butter, Surprising New Research on Collagen for Mood & Recovery — Dr. Nick Barringer 01/12/2026

The New Protein Guidelines, Weight Loss Drugs & Fat Regain + Carb Tolerance & Fat Loss — Dr. Gabrielle Lyon Recap 01/09/2026

The New Protein Guidelines, Weight Loss Drugs & Fat Regain + Carb Tolerance & Fat Loss — Dr. Gabrielle Lyon Recap Skip to the start of the episode: 11:52 In today’s Friday solo recap on the Optimal Protein Podcast, I break down the most important takeaways from my recent conversation with Dr. Gabrielle Lyon — and why this episode has major implications for fat loss, metabolic health, and women’s body composition. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code One of the biggest themes of our discussion was that muscle is not just about aesthetics. It’s a metabolic organ, and preserving it is foundational for long-term health — especially for women as we age. I also connect this conversation to the new protein recommendations reflected in the 2025–2030 Dietary Guidelines, which now align far more closely with modern protein science. For the first time, official guidance is moving beyond minimums designed to prevent deficiency and toward intakes that actually support muscle preservation, metabolic health, and satiety. We also cover a In this recap, I cover: Why we don’t have an “overfat” problem — we have an undermuscled problem Why midlife fat gain is not inevitable (and not just about hormones) How carb tolerance and activity level influence fat storage Why excess carbohydrates quietly work against fat loss when muscle demand is low The overlooked role of muscle blood flow and intramuscular fat Why under-eating accelerates muscle loss in women How weight loss drugs can worsen fat regain if muscle isn’t protected Why strength training is non-negotiable — but must be appropriate Why protein isn’t just calories, but a signal for muscle and metabolism If your goals include fat loss, body recomposition, and aging strong, this episode will help you rethink how protein, carbs, and muscle fit together — and why preserving muscle is the real long-term strategy. 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/39675730

Fat Loss, Midlife Metabolism & Why Muscle Is the Missing Link: Dr. Gabrielle Lyon 01/05/2026

2026 Goal Setting Masterclass: How to Set Health & Body Recomposition Goals You’ll Actually Achieve 01/02/2026

2026 Goal Setting Masterclass: How to Set Health & Body Recomposition Goals You’ll Actually Achieve Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at Most people don’t fail at their goals because they lack discipline — they fail because they were never taught how to set goals that actually work. In this New Year solo episode, Vanessa shares a powerful, step-by-step goal-setting masterclass inspired by Tony Robbins and Brian Tracy, applied specifically to fat loss, body recomposition, strength, energy, and long-term metabolic health. You’ll be guided through the actual Tony Robbins Priming Exercise, learn how to set identity-based goals that stick, and discover how to turn motivation into simple, repeatable systems that work even on imperfect weeks. In this episode, you’ll learn: Why most health goals fail by February How to set goals from the right nervous system state Tony Robbins’ RPM Method applied to body recomposition Brian Tracy’s framework for turning goals into daily action How to create motivation-proof plans for fat loss and consistency This episode isn’t about perfection — it’s about building systems you can repeat all year long. 🎧 Listen now and set your 2026 goals with clarity, intention, and confidence. 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 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. /episode/index/show/fastketo/id/39550025

2025's Biggest Body Recomposition, Fat Loss & Protein Breakthroughs 12/29/2025

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. /episode/index/show/fastketo/id/39537995

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. /episode/index/show/fastketo/id/39443600

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. /episode/index/show/fastketo/id/39476080

Optimal Protein Podcast with Vanessa Spina

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