Optimal Protein Podcast with Vanessa Spina – Details, episodes & analysis

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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.

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide 

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.

Link to join the Facebook group for the podcast

The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

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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.

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I’ll be sharing:

• Exactly how I structure PSMF days for myself, including my research based updates on the method 
• How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss
• My personal results so far — how much weight I’ve lost since starting August 1, how it’s affecting my body composition, and what’s working best for me
• The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue?
• Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men

If your goal is fat loss without losing muscle, this episode is your blueprint.

Get my NEW high-protein keto guide: The Keto Reset eBook

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

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 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.

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 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 quality and processing level of your food may matter as much as the nutrients themselves.

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide 

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.

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.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 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.

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.

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at 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:

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.

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 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

• 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:

1. Start with a high-protein, low-carb diet built on quality animal protein

2. Use HIIT strategically — not excessively

3. Track your own responses with CGMs and breath ketones

4. Get fat-adapted for longevity, mental clarity, and metabolic resilience

5. 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.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 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.

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.

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at 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:

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.

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: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl 

•🔗 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 

• Tone Collagen 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. 

Link to join the Facebook group for the podcast

The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

📲 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!

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:

• Dr. Layman’s new protein quality database 
• Muscle Full Effect & importance of protein distribution in aging

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at 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

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.

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.

Links mentioned:

➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA

➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA

➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl 

• Tone Collagen - Save 15% with a Subscription

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast: 

Link to join the facebook group for the podcast

The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

📲 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!