Vanessa Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake!
Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!
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Break Through Your Fat Loss Plateau with Carb Refeeds & Ketones: Dr. Latt Mansor
Season 1 · Episode 729
Monday, September 29, 2025 • Duration 01:16:30
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In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass.
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We dive into:
How to use ketones to improve fat loss quality (not just scale weight)
Why Dr. Mansor says ketones helped him “lose fat without losing muscle”
How carb re-feeds helped him overcome plateaus and support metabolic flexibility
How ketones support appetite control, recovery, and training performance
A new study showing ketones boost sprint output and reduce fatigue
Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression
Dosing protocols for fat loss, fasting, and late-night cravings
How ketones improve oxygen delivery, red blood cell production, and reduce cortisol
The science behind ketones reducing muscle protein breakdown and supporting performance
Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling
If you’ve hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results.
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
The New Science of PSMF Days: My Results + The 2025 Meta-Analysis on Protein
Season 1 · Episode 728
Friday, September 26, 2025 • Duration 53:11
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Today’s solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I’ve been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass.
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
I’ll be sharing:
Exactly how I structure PSMF days for myself, including my research based updates on the method
How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss
My personal results so far — how much weight I’ve lost since starting August 1, how it’s affecting my body composition, and what’s working best for me
The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue?
Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men
If your goal is fat loss without losing muscle, this episode is your blueprint.
Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA
BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken
Season 1 · Episode 719
Monday, August 25, 2025 • Duration 01:22:17
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In today’s episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London’s Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets.
This landmark trial revealed a game-changing finding:
👉 Even when calories, protein, and nutrients were matched to healthy eating guidelines, participants eating minimally processed foods lost twice as much weight, significantly more body fat, and experienced fewer cravings than those on ultra-processed foods.
We dive deep into:
Why food processing level impacts fat loss and body recomposition beyond calories
How minimally processed diets preserve muscle while reducing fat mass
The role of appetite hormones (ghrelin, GLP-1, PYY) and the thermic effect of food in regulating intake
Dr. Dicken’s Lancet cohort study linking ultra-processed foods to a 17% higher risk of diabetes per 10% increase in diet share
Practical food swaps to maximize satiety per calorie and overcome cravings
Where “better” processed foods (like whole-grain breads and fermented dairy) fit into the picture
How minimally processed diets compare with — and complement — GLP-1 weight-loss medications
If you’ve ever felt like you eat “healthy” but still struggle with fat loss, this episode uncovers why the .
I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting
Season 1 · Episode 718
Friday, August 22, 2025 • Duration 01:01:57
Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women.
Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA
Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fasts (PSMF) and how intermittent high-protein fasting can help women lose fat, preserve lean muscle, and improve metabolic health.
Vanessa reviews the latest studies on:
1–3 PSMF days per week compared to daily dieting
Alternate-day and 5:2 style intermittent fasting approaches with high protein
How PSMF days stack up against water fasting and generic low-calorie diets
Fat loss, lean mass retention, and insulin sensitivity outcomes in women
She also shares her personal PSMF experiment — one month of cycling three PSMF days per week — and reveals her results: fat loss, waist measurement changes, muscle preservation, and how it felt in real life.
If you’ve been curious about modern approaches to PSMF, how to implement them safely, and whether they truly outperform traditional dieting, this episode brings you the evidence and the personal perspective.
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Rapid Fat Loss Without Muscle Loss? The Science on Protein-Sparing Modified Fasts (PSMF)
Season 1 · Episode 717
Monday, August 18, 2025 • Duration 47:26
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
This episode of the Optimal Protein Podcast takes a deep dive into the Protein-Sparing Modified Fast (PSMF) — a scientifically designed approach for rapid fat loss that prioritizes lean muscle preservation.
Listeners will learn:
What defines a PSMF and how it works in practice
The latest research on fat loss outcomes and muscle retention
How PSMF compares with ketogenic diets, VLCDs, and intermittent fasting
Differences in results between men and women
Short-term benefits and potential challenges with long-term use
How to implement cycling strategies, refeed phases, and sustainable maintenance plans
Evidence-based guidelines for safe and effective use
Packed with research findings and practical insights, this episode provides a clear, evidence-based look at how PSMF can be used as a tool for body recomposition, fat loss, and long-term health.
Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl
Follow @ on Instagram to see visuals and posts mentioned on this podcast.
Fat Loss First: How VO₂ Max, Ketones & Diet Unlock Lifelong Metabolic Fitness — Dr. Paul Laursen Recap
Season 1 · Episode 716
Friday, August 15, 2025 • Duration 40:56
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Today’s episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world’s top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance.
If you’ve ever wondered:
Why you feel better fat-fueled than carb-loaded
How diet actually drives fat loss more than training
Why ketones might be more than a fuel — and actually a proxy for VO₂ max
How to optimize your metabolic flexibility using HIIT and protein-forward nutrition
…this episode will change how you see your body composition journey — especially if you’ve been trying to out-exercise a poor diet.
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We break down:
Why diet beats exercise for fat loss — results from Dr. Laursen’s VLCHF vs. HIIT study
Fat-adaptation as a proxy for VO₂ max and why that matters for metabolic fitness & longevity
How metabolic flexibility fuels both performance and brain health
Why animal protein quality is a game-changer for recovery, energy, and lean mass
The neuroprotective power of ketones for focus, resilience, and endurance
Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen
Season 1 · Episode 715
Monday, August 11, 2025 • Duration 01:15:24
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Today’s guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance.
In this episode, we cover:
Why diet—not exercise—is the key driver of fat loss (and the clinical study that proved it)
How being fat-fueled is actually a proxy for VO₂ max, a key marker of cardiovascular fitness and longevity
The difference between burning carbs vs. burning fat during exercise — and why metabolic flexibility matters for performance and health
How to use HIIT protocols strategically for fat loss, insulin sensitivity, and body recomposition without overtraining
Why low-carb and very low-carb high-fat diets can supercharge fat oxidation, recovery, and cognitive clarity
The role of ketones in appetite control, recovery, and brain performance
Dr. Laursen’s top recommendations for training, nutrition, and recovery to optimize body composition and metabolic health
Whether you’re an athlete, a weekend warrior, or someone looking to improve body composition and metabolic resilience, this conversation is packed with actionable strategies to help you get leaner, stronger, and more metabolically fit.
Protein, Policy & Fat Loss: Dr. Don Layman’s Breaking Insights (Part 2)
Season 1 · Episode 714
Friday, August 8, 2025 • Duration 54:03
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub.
If you’ve ever wondered how to structure your meals to maximize fat loss, support lean mass, and protect your metabolic health as you age—this is the episode you’ve been waiting for.
🔬 What You’ll Learn in This Episode:
• Why fasted workouts and AMPK activation can block muscle growth
• How protein distribution and meal spacing impact fat loss
• The link between muscle capacity and blood sugar regulation
• Why most women need at least 100g of protein per day
• How to pair carbs and protein in a 1:1 ratio to support metabolism
• Stretch-based movement vs. heavy lifting for menopause muscle maintenance
• What drives insulin resistance (hint: it’s not just carbs)
• Why public health guidelines focus on survival—not optimization
• The launch of Dr. Layman’s new Protein Quality Hub and how it can help you choose better protein sources
Whether you’re in a fat loss phase, navigating perimenopause, or simply want to support long-term metabolic health, Dr. Layman’s research offers clarity and actionable steps you can start applying today.
Free high-protein keto guide:
Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 2 of 2)
Season 1 · Episode 713
Monday, August 4, 2025 • Duration 36:00
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
In Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says about protein dosing, timing, oxidation, and muscle uptake—and who truly needs to worry about protein distribution.
Vanessa and Dr. Layman also discuss:
🔬 Why protein timing matters more after age 30
🍽️ Why your first meal of the day may be the most critical for muscle preservation
🧠 Protein synthesis as a major driver of metabolism—and how it’s as energy-demanding as an hour of cardio
🔥 How high-protein diets increase fat loss by up to 300 calories per day via thermogenesis
🧬 AMPK, insulin, and muscle protein synthesis: what happens during fasted workouts and calorie restriction
💪 Why “lifting heavy” isn’t required—yoga, stretching, and muscle tension can preserve muscle as we age
🥩 The truth about red meat, saturated fat, and decades of flawed epidemiology
🧮 Dr. Layman’s 100g protein minimum for women, and why 1.2–1.6 g/kg is the sweet spot for recomposition
🌾 Why current global nutrition guidelines are built around survival—not optimal health—and how that’s changing
🌍 His new open-access protein quality hub to empower consumers and scientists alike
This conversation is essential listening for anyone serious about optimizing their fat loss, preserving muscle, and finally understanding how protein quality and quantity affect long-term metabolic health.
🔗 Mentioned in the Episode:
Protein, Breaking News & Fat Loss: Dr. Don Layman’s Breaking Insights (Recap Part 1)
Season 1 · Episode 712
Friday, August 1, 2025 • Duration 52:56
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Jump to start of the episode: 13:30
In this Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast.
They cover game-changing updates to U.S. dietary guidelines, red meat’s misunderstood role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you’re over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight.
🔬 What You’ll Learn in This Episode:
• Why the 10% saturated fat cap may be removed from dietary guidelines
• How red meat got falsely blamed for chronic disease
• Why plant-based proteins are not nutritionally equivalent to animal proteins
• The leucine threshold and how it changes with age
• Why breakfast should be your most anabolic meal
• How high-protein meals increase energy expenditure
• Stretch-based resistance (like yoga and Pilates) vs. heavy weights for muscle preservation
• The truth about meal distribution and muscle protein synthesis (MPS)
• Real-world protein targets and strategies for fat loss
This is Part 1 of a two-part solo recap. Tune in next Friday for Part 2 where Vanessa explores Dr. Layman’s take on the new Protein Hub, essential amino acid requirements, the role of insulin and AMPK in fat loss, and optimal carb intake by training status and age.
🎙 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.
quality and processing level of your food may matter as much as the nutrients themselves
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the Facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/
The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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.
How to train the brain first, body second for performance
Why your body rebuilds itself every 6 months — and how to upgrade the raw materials
💡 Dr. Laursen’s 6 Step Body Recomposition Blueprint:
Start with a high-protein, low-carb diet built on quality animal protein
Use HIIT strategically — not excessively
Track your own responses with CGMs and breath ketones
Get fat-adapted for longevity, mental clarity, and metabolic resilience
Support your brain — the true driver of performance
Whether you’re an athlete or simply chasing better metabolic health, this episode delivers the science and strategy to help you get leaner, stronger, and more metabolically fit.
🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
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.
•🔗 Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and decollete and get 20% OFF with the code VANESSA
The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
📲 Stay Connected with Vanessa:
Instagram: @ketogenicgirl
⭐️ If You Loved This Episode…
Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!
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.
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.
Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!
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