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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The Science of 30/30/30 Protein Meals: Burn Fat & Build Muscle - Dr. Emily Lantz
Season 1 · Episode 731
Monday, October 6, 2025 • Duration 01:21:08
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In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition.
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Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis.
They discuss:
🧠 Why spreading protein evenly across meals (30g breakfast / 30g lunch / 30g dinner) increases 24-hour muscle protein synthesis by ~25%
🥩 The “leucine threshold” and why per-meal protein targets matter more than total grams alone
⏰ How translation initiation factors remain elevated after protein-rich meals — and how this affects subsequent meals
🌙 How just one night of sleep deprivation can reduce muscle protein synthesis — and why skeletal muscle clock genes make it highly sensitive to circadian disruption
💤 How five nights of restricted sleep (3–4 hours) can impair muscle health and fat loss
🍽 Why protein intake may be more powerful than exercise alone for stimulating MPS — and how combining both creates synergy
🌿 Her latest research comparing animal vs. plant proteins and how animal protein helps moderate blood glucose more effectively, especially in high-carb meals
💪 Strategies to maintain lean mass during aggressive weight loss or GLP-1 use
If you’re interested in optimizing your protein intake for fat loss, body recomposition, and muscle preservation, this episode is a must-listen.
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
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.
New Study! Belly Fat Drops Faster on High-Protein — With Autophagy Still Active
Season 1 · Episode 730
Friday, October 3, 2025 • Duration 53:14
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
In today’s solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition.
For years, many believed that eating more protein would block the body’s cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up?
This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity.
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We’ll explore:
Why autophagy matters for health and aging
How the trial compared high vs. low protein under calorie restriction
What the researchers found on belly fat, IGF-1, and cellular clean-up
What this means for your fat loss and body recomposition goals
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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
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
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass.
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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.
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
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
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
Protein Sparing Modified Fasting Days Explained: Maria Emmerich’s Science-Backed Fat Loss Method to Preserve Muscle + Sharing Her Courageous Weight Regain Journey
Season 1 · Episode 727
Monday, September 22, 2025 • Duration 01:14:28
Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich’s expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support.
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
Today’s guest is Maria Emmerich, internationally renowned nutritionist, best-selling author, and an expert in her version of integrating 1-2 Protein Sparing Modified Fast Days (PSMF Days) in a week to create a weekly caloric deficit while protecting muscle and metabolism, including re-feed days to balance out the week.
In this episode, we cover:
What PSMF Days are and how they differ from the sugar diet or fasting
How PSMF Days preserve lean muscle while accelerating fat loss
The role of stall foods like nuts, dairy, and nut flours in holding back fat loss
Client strategies for satiety, electrolytes, and exercise integration
The science behind metabolic adaptation, and refeeds
Why higher protein intake and supplements like creatine are key for recomposition
Maria’s personal story of becoming too lean, regaining weight, and how it reshaped her coaching philosophy
This episode is packed with practical strategies from Maria’s decades of experience helping people transform their health — and also offers a very candid look into her own personal journey.
Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)
Season 1 · Episode 726
Friday, September 19, 2025 • Duration 57:58
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today.
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
🔬 From Dr. Carlene Starck:
• Why current essential amino acid (EAA) requirements are likely underestimated.
• The role of oxidation and gut turnover in daily amino acid losses.
• Why the optimal EAA:non-EAA ratio is ~41–42%—and what that means for protein quality.
• Plant vs. animal proteins for body composition and calorie efficiency.
• Updated protein targets for women in perimenopause and menopause.
• Creatine, collagen, and key micronutrients for women’s metabolic health.
💪 From Dr. Arny Ferrando:
• Protein-Sparing Modified Fast (PSMF) vs. water fasting for fat loss and muscle preservation.
• GLP-1 agonists: the hidden risks to muscle mass and how to protect yourself.
Back by Popular Demand: Dr. Arny Ferrando on Protecting Muscle & Burning Fat
Season 1 · Episode 725
Monday, September 15, 2025 • Duration 01:09:41
Unlock sharper focus and support long-term brain health with Ketone-IQ — clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
In this highly requested follow-up, Dr. Arny Ferrando returns to the Optimal Protein Podcast to go even deeper into the science of preserving muscle and optimizing body composition. Dr. Ferrando is one of the world’s leading researchers in muscle protein metabolism, with over 35 years of groundbreaking work on essential amino acids, anabolic resistance, and nutrition-exercise interactions.
We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss.
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA
We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss.
The heart of this episode dives into anabolic resistance during menopause. Dr. Ferrando explains why it may not just be about hormones, but also about impaired nutrient delivery to muscle. He describes amino acids as the “signal” and blood flow as the “delivery truck”—a powerful analogy that reveals why exercise is so critical to overcoming anabolic resistance.
The Bloating Episode! Beat Bloat, Optimize Digestion & Maximize Nutrient Absorption with Wade Lightheart
Season 1 · Episode 724
Friday, September 12, 2025 • Duration 01:21:03
Unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
The Bloating Episode! If you’ve ever struggled with bloating after eating, digestive discomfort, or wondered if your body is really absorbing all the protein and nutrients you consume, this episode is for you.
I’m joined by Wade Lightheart, co-founder and president of BiOptimizers, to dive into the science of digestive enzymes and how they can transform digestion, nutrient absorption, and protein utilization. A former natural bodybuilding champion, Wade developed MassZymes after struggling with his own digestion on a high-protein diet.
We cover:
What EXACTLY causes bloating and poor protein digestion
Why low stomach acid and declining enzyme levels with age can cause bloating and poor nutrient absorption.
Clinical research on protease blends and a 2024 protein study showing improved amino acid absorption with enzyme support.
A university laboratory test on MassZymes suggesting over 1,200% more amino acids released compared to digestion alone.
How lipase enzymes can reduce bloating and fullness after high-fat meals.
Why older adults and high-protein eaters may especially benefit from enzyme supplementation for muscle and metabolic health.
If bloating, slow digestion, or protein absorption has ever held you back from feeling your best, this conversation will help you fix your bloat and unlock the full benefits of your nutrition.
Are We Undereating Protein? Why New Research Says Our Needs Are Higher – Dr. Carlene Starck
Season 1 · Episode 723
Monday, September 8, 2025 • Duration 01:14:58
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.
Today’s episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality.
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We discuss her research on:
Why true protein and amino acid needs are higher than guidelines suggest
How this widens the gap between animal and plant-based proteins
The impact of gut and oxidative amino acid losses on protein requirements
Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates
Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition
Affordable ways to close key nutrient gaps for better body composition and health
Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science.
This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition.
Connect with Vanessa on Instagram @ketogenicgirl
The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap
Season 1 · Episode 722
Friday, September 5, 2025 • Duration 56:13
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 solo recap episode, Vanessa breaks down her in-depth interview with Dr. Andy Galpin, one of the world’s leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health.
👉 Unlock better protein absorption and digestion with MassZymes by BiOptimizers. Get 10% off your order with the code VANESSA at bioptimizers.com/vanessa
What You’ll Learn in This Episode:
The real science of fat loss — why stored fat leaves your body as exhaled carbon, not sweat.
Carbon in vs. carbon out — how to think about energy balance more clearly.
Why nutrition drives fat loss — the 90/10 rule of diet vs. exercise.
The two macros most women misjudge — why we consistently overestimate protein and underestimate fat.
What to do if you’re stuck at 1,200 calories — Andy’s three-step framework: reevaluate, build muscle, or take a structured diet break.
Protein timing truths — total daily protein matters more than timing, plus the role of pre-sleep protein.
Metabolic flexibility demystified — why it’s about switching fuels efficiently, not always “burning fat.”
The sleep–fat loss connection — how poor sleep alters hormones, cravings, and body composition.
Anabolic resistance and menopause — why blood flow and activity may matter more than hormones alone.
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🎙 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.
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 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 my podcast listeners 20% OFF all products, plus FREE shipping! IQBARs are packed with plant protein, fiber, and brain nutrients like Lion’s Mane and omega-3s, keto-friendly, low in sugar, gluten-free, dairy-free, and soy-free. To claim your discount, just text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA
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.
*RESOURCE: If you are in the United States and you or someone you love is struggling with disordered eating, support is available. You can call the National Eating Disorders Association (NEDA) Helpline at 1-800-931-2237 or visit nationaleatingdisorders.org for resources.
• Collagen for surgery recovery, connective tissue health, and repair.
• The two levers of anabolism: amino acid signal + blood flow delivery.
• How EAAs timed with movement can overcome anabolic resistance.
• Practical programming for peri/post-menopausal women: resistance training, vertical loading, and activity as medicine.
• Red light therapy & blood flow restriction: when tools can help support blood flow.
✨ Key Takeaway:
Protecting muscle and improving body composition comes down to two things:
Quality protein and EAAs to maximize the anabolic signal.
Movement and blood flow to deliver those amino acids to muscle.
When you combine these, you unlock the blueprint to preserve lean mass, lose fat, and age strong.
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
🎙 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.
We explore practical strategies for women to preserve muscle and improve body composition during midlife and beyond, including:
Why blood flow and nutrient delivery may matter as much as hormones.
How red light therapy and blood flow restriction training (BFR) could enhance amino acid delivery and muscle responsiveness.
His recommendations for EAA dosing, timing, and frequency in peri- and postmenopausal women.
The role of microvascular health and endothelial function in muscle retention.
Why free-form EAAs are more efficient than intact protein under calorie restriction.
This conversation is packed with actionable science and myth-busting insights that will help you understand how to protect your muscle, burn fat, and stay strong at every stage of life.
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.
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
🎙 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.
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.
A one-week action blueprint — practical steps you can apply right away for better results.
This episode is packed with clarity and practical insights to help you optimize protein, training, and recovery so you can burn fat, preserve lean mass, and unlock your healthiest, strongest self.
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
🎙 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.
