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.

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 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.

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.

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.

🔗 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 

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!

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.

This week on the Optimal Protein Podcast, I’m thrilled to be joined once again by Dr. Don Layman, one of the world’s foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, and the metabolic significance of leucine as a primary trigger for muscle protein synthesis.

Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body’s exact essential amino acid requirements—moving beyond methods like PDCAAS.

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA

We also discuss:

• Why protein quality should be defined by amino acid content, not nitrogen

• How leucine “shows up in nature” in exact ratios that muscle recognizes

• The four key signals muscle responds to: energy, leucine, insulin, and IGF-1

• What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states

• How protein turnover drives up to 20% of your resting metabolic rate

• The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs

• Why the term “protein requirement” is misleading—and why we actually have amino acid requirements

• Dr. Layman’s response to the 100 g of protein study on protein distribution 

• A preview of what’s really happening during fat loss, and how muscle preservation strategies can make or break long-term success

This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition.

🎧 Stay tuned for Part 2 next week, where we explore updated USDA guidance, insulin’s role in MPS, essential amino acid supplementation, and Dr. Layman’s go-to blueprint for maintaining muscle in a calorie deficit.

🔗 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 

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 solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world’s leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals.

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

Vanessa dives deep into:

• The myth that you can’t gain muscle while losing fat

• Why protein intake is critical during fat loss

• How much of a calorie deficit is too much

• What matters more: training volume, intensity, or frequency?

• Whether cardio helps or hurts your gains

• The science behind meal timing and nighttime protein

• How sleep deprivation impacts protein synthesis and fat burning

• The truth about bulking and cutting vs. lean gains

• Dr. de Souza’s “recomposition roadmap” for sustainable results

• The real “secret” to fat loss: consistency

• Emerging research on creatine for cognition and sleep

• Vanessa’s personal results with exogenous ketones for brain and fat loss

This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you’re plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey.

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!

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.

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

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.

*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.

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 powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you’ve hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results.

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at https://ketogenicgirl.com with the code VANESSA

💡In This Episode You’ll Learn:

• The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals

• How training volume and intensity interact with diet to shape your physique

• The importance of protein intake—and the “minimum effective dose” to preserve lean mass

• How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss

• Whether you need to bulk and cut—or can pursue long-term lean gains

• The key role of sleep in fat-burning, protein synthesis, and recomposition success

• Meal timing and why a pre-sleep protein shake might matter more than your post-workout window

• What to do when you plateau: advanced strategies and mindset shifts

• How consistency—not advanced tactics—is the true “magic bullet” for lasting results

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

Free High-Protein Keto Guide

Join the Community!

• Instagram: @optimalproteinpodcast

• Facebook Group for the Optimal Protein 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.

⭐️ 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!

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 the top takeaways from her interview with one of the world’s leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine.

Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health.

•🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA 

• Why fat loss alone doesn’t change your body shape

• How to avoid becoming just a “smaller pear or apple”

• The minimum daily protein intake needed for recomposition

• What the science says about pre-sleep protein (and why it won’t make you gain fat!)

• Resistance training as the non-negotiable driver of body transformation

• The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance

• How women — especially through menopause — can benefit from higher protein and performance goals

• Whether you need 3 meals… or 6 (and how to choose what’s best for you)

• Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022)

• Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training)

• Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training

• Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee)

• Follow Vanessa on Instagram: @ketogenicgirl

• Learn more about fat burning tracking tools like the Tone Device: www.ketogenicgirl.com 

• 🔗 Learn more about the Tone LUX Red Light Therapy line 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 this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world’s leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise.

Vanessa and Dr. Ormsbee explore:

• Why calorie restriction alone just makes you a smaller version of the same shape
• How to change your body shape, not just your weight
• The truth about pre-sleep protein intake — and why it doesn’t make you fat
• How much protein you actually need daily (spoiler: it’s more than the RDA)
• The science behind multi-modal training and the “PRISE” protocol
• How women, especially during menopause, can benefit from a high-protein lifestyle
• Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis

Whether you’re trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world’s most respected researchers in exercise science.

🧬 Topics Covered:

• The science of body recomposition
• Resistance training vs. cardio for reshaping your body
• High-protein diets: optimal intake ranges
• Meal timing and protein distribution strategies
• Pre-sleep protein: benefits, myths, and studies
• Research on resting metabolic rate and fat oxidation
• Female-specific insights: menopause, recovery, and strength
• The PRISE protocol and sustainable fat loss

📚 Mentioned in This Episode:

• Changing Body Composition Through Diet and Exercise (course by Dr. Ormsbee – The Great Courses)
• Dr. Ormsbee’s research via the FSU Institute of Sports Sciences and Medicine
• The PRISE protocol (Protein, Resistance, Intervals, Stretching, Endurance)

📱 Connect with Dr. Mike Ormsbee:

• Instagram: @mikeormsbee
• FSU Profile: Florida State University Institute of Sports Sciences and Medicine

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

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

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.

This powerful solo episode recaps the most jaw-dropping insights from Vanessa’s recent conversation with Dr. Arny Ferrando—one of the world’s leading experts on human muscle metabolism, amino acids, and aging.

Vanessa breaks down how muscle protein synthesis actually works on a physiological level, the surprising role of blood flow in getting amino acids into muscle tissue, and what’s really behind the fat gain many women experience during perimenopause and menopause. Spoiler: it’s not just hormones.

•🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA 

You’ll learn:

• Why amino acids are the “signal” and blood flow is the “delivery truck”

• How resistance training overcomes anabolic resistance by restoring blood flow

• Why muscle protein synthesis isn’t an on/off switch but a dimmer—driven by peak EAA levels and tissue delivery

• What Dr. Ferrando’s new research reveals about menopause, metabolic rate, and fat gain

• How free form essential amino acids compare to whey and whole food protein for stimulating muscle growth

• Why protein quality matters even more as we age

• The true mechanism behind anabolic resistance—and how you can defy it

• How much protein Dr. Ferrando recommends for aging adults, athletes, and those in fat loss

• Whether timing protein around workouts actually matters for most people

• His myth-busting insights on kidney health, high-protein diets, and plant vs. animal protein

• And actionable strategies you can apply today to preserve lean mass and burn more fat—especially during menopause or aging

This episode is a must-listen masterclass on optimizing your protein strategy for fat loss, muscle retention, and metabolic health. If you’re in perimenopause, postmenopause, or just want to stay strong as you age, this one is for you.

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

•🔗 Learn more about the Tone LUX Red Light Therapy line 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 this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause.

Dr. Ferrando shares the latest research from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife.

Whether you’re trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies.

Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at ketogenicgirl.com.

🔍 What You’ll Learn in This Episode:

• The difference between muscle protein synthesis vs. anabolism

• Why protein turnover is like a dimmer switch—not an on/off switch

• The real role of essential amino acids (EAAs) in muscle building

• Why free-form EAAs outperform BCAAs and even whey for absorption and delivery

• The critical importance of blood flow from exercise in delivering amino acids

• Why peri- and postmenopause triggers anabolic resistance

• How to optimize protein intake during the menopause transition

• Is there a protein limit per meal? Debunking the 30g myth

• Animal vs. plant protein: what the research says about quality and calories

• Is high protein bad for kidneys? Dr. Ferrando debunks the myth

• Why total daily protein matters more than meal timing or distribution

• How to use protein and amino acids during injury, illness, or fat loss

🧠 Key Takeaway:

To build and preserve muscle—especially in midlife and beyond—you need to combine resistance training with high-quality essential amino acid intake. Total daily protein intake is critical, and older adults often need more, not less. Don’t fear high-protein diets—embrace them intelligently to age strong, lean, and healthy.

💡 Mentioned in This Episode:

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 solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world’s foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies.

You’ll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin’s findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you’re a woman or in midlife.

🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA 

This deep-dive solo covers:

🧬 What metabolic adaptation really is and how it sabotages fat loss

💪 Why muscle loss on GLP-1s (up to 50% lean body mass!) is a growing concern—and how to prevent it

🥩 The right amount of protein for preserving muscle while losing fat

🔥 How metabolic flexibility affects your ability to burn fat

🕐 Intermittent fasting vs. calorie restriction: which boosts longevity and mitochondrial health

⚖️ Low fat vs. low carb: which strategy really works best when protein is optimized

📉 How to overcome weight plateaus and maintain results

🧠 Why obesity is a disease of the brain—and how to change your food environment to win

Whether you’re dieting, training, or optimizing for longevity, this episode is packed with evidence-based insights to help you build a leaner, stronger, healthier body for life.

Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

•🔗 Learn more about the Tone LUX Red Light Therapy line 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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

Today’s episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

We discuss:

• What “metabolic adaptation” really is and how it affects fat loss

• Why your body defends against weight loss more than weight gain

• The role of protein intake in preserving lean mass

• How to counteract muscle loss during caloric restriction

• Metabolic flexibility and its connection to insulin resistance

• GLP-1 medications like semaglutide and their impact on muscle loss

• The connection between mitochondrial function, aging, and energy expenditure

• Why resistance training is essential—especially for women and older adults

This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic 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.

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA

In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause.

She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you’re dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today.

🔬 What You’ll Learn in This Episode:

• What collagen is, how it’s formed, and how it differs from muscle protein

• Why collagen is about more than just beauty—and what it actually does in joints, ligaments & tendons

• How bioactive peptides signal tissue remodeling

• What the research says about collagen for joint pain and functional recovery

• How protein needs change in women during the menopause transition

• Why collagen should not count toward your daily protein target

• The ideal collagen dose (10–15g), timing, and co-factors for best results

• Differences between bovine and marine collagen—and which may be better for joints

• Why most women are under-consuming protein and over-relying on cardio

• The fat loss impact of combining resistance training with a collagen + high protein lifestyle

🔗 Resources:

• 🧴 Tone Collagen: Shop here

• 🧠 Follow Vanessa on Instagram: @ketogenicgirl

• 🎙️ Podcast Instagram: @optimalproteinpodcast

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide: https://ketogenicgirl.com/pages/new-free-ebook

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.

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging.

This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on:

• The anabolic differences between animal and plant proteins

• Sex-specific protein metabolism

• How collagen supports joint health, recovery, and visible skin improvements

Vanessa also shares her personal use of Tone Collagen  (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it’s a supplement that works for both performance and beauty.

If you’re looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

Connect with Vanessa on Instagram @ketogenicgirl

📘 Free High-Protein Keto Guide

💡 Get 20% off the Tone LUX Crystal Red Light Therapy line at 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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa

Today’s episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy.

We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhancing body composition. Chris brings the rare combination of scientific rigor and real-world application, and this episode is packed with insights for anyone pursuing a leaner, stronger physique. 

What we cover in this episode:

• Is true body recomposition possible—and for whom?

• Training volume, tempo, and intensity for fat loss and muscle gain

• Myoreps vs. traditional sets: which stimulates more growth?

• Why protein is essential (and how much is optimal)

• The biggest mistakes people make chasing fat loss

• Chris’s go-to tips for women and beginners trying to recomposition

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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.

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.

Get 20% off 20% off the Ultimate Guide to Body Recomposition ebook with the code OPP

https://www.beyondbodybuilding.com/digital-products/the-ultimate-guide-to-body-recomposition 

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.

• 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:

1. Quality protein and EAAs to maximize the anabolic signal.

2. 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.

Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-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 medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you’ve ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake.

What You’ll Learn in This Episode:

• Why only 10% of your protein goes to muscle—and where the rest goes

• The truth about plant vs. animal protein for muscle-building

• What “Survive vs. Thrive” means when it comes to amino acids

• How to dose protein for aging muscles and overcome anabolic resistance

• Which supplements are worth taking (and which aren’t)

• Why you’re seeing more anti-protein headlines—and what’s really behind them

Mentioned in This Episode:

• Ketone IQ: ketone.com/vanessa – 30% off subscription

• Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa” 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

👤 Connect with Vanessa: Instagram: @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.

📲 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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this eye-opening episode of the Optimal Protein Podcast, I’m joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health.

Whether you’re trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn’t delivering results, this episode delivers actionable science you need to hear.

What We Cover in This Episode:

• 🧬 The surprising ways protein supports your entire body—far beyond just muscle

• ⚖️ What “Survive vs. Thrive” really means when it comes to protein source

• 📡 Why some proteins send powerful growth signals—and others don’t

• 🌱🥩 The truth behind plant-based vs. animal-based proteins for body composition

• 🧪 What most studies don’t tell you about protein effectiveness

• 🔥 How protein can help—or hinder—your fat loss and muscle gain goals

• 👵 The real reason aging adults struggle with muscle loss

• 🚨 Why your daily protein choices may be sending the wrong message to your body

Key Quote:

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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://www.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 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.

Timestamp straight to the research study - 10:11

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 episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less.

Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau.

You’ll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa’s own experience applying these principles for effortless appetite control and improved body composition.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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

• Tone Collagen

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/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.

📲 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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity.

You’ll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging. Dr. Patel explains the exact diet, lifestyle, and supplement strategies that can increase your body’s production of glutathione, and why it’s absolutely essential for women focused on fat loss, hormone balance, and high-performance living.

We cover everything from:

• What oxidative stress actually is and how it impacts fat gain, aging, and inflammation

• How antioxidants like glutathione protect against chronic diseases and cellular damage

• The most common signs of glutathione deficiency (and how to fix them)

• What can deplete glutathione levels

• Top food sources of cysteine (a key glutathione precursor)

• The best supplement strategies—including NAC, liposomal glutathione, and topical applications

• The latest research showing glutathione’s role in immune health, aging, and even skin rejuvenation

This episode is your ultimate guide to optimizing your glutathione levels naturally for longevity, energy, metabolic health, and beauty from the inside out!

Want to try Ketone IQ, the ketones Vanessa takes? Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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 Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs.

Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead.

You’ll learn:

• Why this new study is so groundbreaking — especially for women

• How fasted training may actually improve fat-free mass in certain conditions

• How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence

• Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss

This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths.

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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

• Tone Collagen 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/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.

📲 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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage.

Questions answered in this episode include:

• Why is it so hard to lose weight 3 months postpartum—even while breastfeeding?
• Tips for busy moms with two kids trying to lose baby weight
• Is it safe to do keto or intermittent fasting while trying to conceive?
• How many calories does Vanessa eat in a day for maintenance and fat loss?
• Is it true that women over 60 can’t absorb protein as well?
• Do you need to carb cycle to keep burning fat efficiently?
• What’s the deal with Ketone-IQ and how to make it taste better?
• Is micellar casein protein good for fat loss and muscle building?
• What’s the best type of protein powder?
• When is Tone Protein coming back?
• Are there toxins like PFAs in clothing and underwear—and should we be worried?
• Can keto or high-protein diets help manage lipedema?

Whether you’re focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, this episode is for you.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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.

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.

This Friday’s episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women’s fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts.

If you’ve ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one’s for you.

TOP 12 MYTHS: The RDA for protein, high protein diets &  kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more!

Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you’re in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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

• Tone Collagen

Get 10% off Magnesium Breakthrough by BiOptimizers using the code VANESSA at bioptimizers.com/vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.

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

Join the Facebook group

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women’s fitness, the latest research on protein requirements, and practical strategies for building muscle at any age.

Key Topics:

• Why the current RDA for protein may be too low for optimal muscle health

• What “lifting heavy” really means and if it matters for bone density and muscle growth in women

• Does the anabolic window matter? 

• How hormones actually impact muscle growth

• If women’s protein needs are higher than men’s, especially for active or aging women... and more!

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

Connect with Vanessa on Instagram 

Get YOUR 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 solo episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle.

Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go.

Key Topics Covered:

• Why protein is essential for fat loss and metabolic health

• The thermic effect of protein and its role in burning calories

• The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth

• Practical tips for hitting your protein goals when traveling

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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

• Tone Collagen

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.

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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this episode, I sit down with Julia Mitchell to explore the principles of muscle-centric medicine and the critical role muscle plays in overall health, longevity, and body composition. We discuss practical strategies for achieving your fitness goals, from optimizing protein intake to structuring your day for success, and choosing the right carbs and fats for muscle growth.

In this episode, you’ll learn:

• The core fundamentals of achieving the body composition you want

• How to set yourself up for long-term success with organization and planning

• High-protein nutrition tips, including the best on-the-go sources

• How busy moms can prioritize their fitness goals without sacrificing everything else

• The impact of muscle on metabolic health and longevity

• High-fat vs. high-carb approaches when protein is optimized

• Tips for selecting the right carbs and fats for your specific goals

• Real-world advice for building and preserving muscle mass

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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

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.

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.

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.

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.

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 myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women’s physiology and strength training — and breaks down the real science behind the most persistent myths in women’s fitness and hormones.

From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you’ve ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice.

🔍 What You’ll Learn in This Episode:

• If fasted training and intermittent fasting are harmful for women
• The truth about muscle loss and whether protein timing really matters for women
• What the science actually says about cortisol, cardio, and belly fat
• Whether hormone replacement therapy can prevent muscle loss after menopause (the jury is still out and the science is not settled)
• Whether you need to lift “heavy” to build strength and tone
• The surprising limitations of creatine and other popular supplements
• Why insulin spikes from protein or coffee aren’t a problem
• The truth behind hormone testing and so-called “estrogen dominance”
• Whether or not zone 2 cardio or sprint intervals are best for women over 40
• How to train smarter — without fear, confusion, or gimmicks
• The mindset shift that makes high-protein keto sustainable

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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

• Tone Collagen 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training.

Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science?

Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.

• Is fasted training harmful for women?

• Do women need to consume protein within 45 minutes of exercise?

• Does intermittent fasting cause muscle loss?

• Does syncing your workouts to your cycle actually work?

• How menopause affects muscle building (and how it doesn’t)

• HRT and muscle maintenance during menopause

• How to prioritize what actually works for body composition

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

Connect with Vanessa:

• 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

Guest: Follow Dr. Lauren Colenso-Semple on Instagram

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.

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.

Wondering what to eat in a day on high-protein keto — and how much?

In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet.

You’ll learn:

• How to set your macros (without overthinking it)

• How to calculate your protein target for results

• What a full day of eating looks like — with sample meals & snack ideas

• How to meal prep smarter so you never feel stuck

• The mindset shift that makes high-protein keto sustainable

This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time.

Mentioned in the Episode:

• The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Free high-protein keto guide: www.ketogenicgirl.com

🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA

• Tone Collagen 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners.

If you want real results, not just internet fitness myths — this episode is for you.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

Connect with Vanessa:

• Instagram: @ketogenicgirl
• Podcast: The Optimal Protein Podcast
• Free High-Protein Keto Guide: www.ketogenicgirl.com

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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

Guest: Dr. Mike Israetel

• Co-Founder, Renaissance Periodization, PhD in Sport Physiology, Author of Scientific Principles of Hypertrophy Training IG: @drmikeisraetel

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.

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 deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably.

Vanessa walks you through every major insight from the episode, from the four levers of satiety—protein, fiber, energy density, and hedonics—to how food refinement hijacks hunger and what we can do to feel full and lose fat naturally.

You’ll learn how to build meals that satisfy you for fewer calories, how muscle protects your metabolism, and why protein is the ultimate fat loss hack—especially for women navigating midlife, menopause, or metabolic shifts.

🧠 What You’ll Learn:

• What satiety per calorie actually means

• Why we’re still hungry even while overeating

• How protein and fiber regulate appetite

• The truth about food processing and protein dilution

• Why women in midlife need more protein, not less

• How to build high-satiety meals that support fat loss

• Why building muscle is essential for long-term weight management

• The simple 3-step method to eat smarter—not less

• How to navigate conflicting nutrition advice with nuance

📘 Mentioned in This Episode:

• Dr. Ted Naiman’s new book: Satiety Per Calorie: Eating, Solved

• Use code VANESSA for 20% off the PDF on Gumroad

• Dr. Ted Naiman on Instagram

🧬 For Listeners Who Want To:

✅ Stop dieting and start eating in a way that actually works

✅ Learn how to feel full on fewer calories

✅ Lose fat while keeping muscle

✅ Navigate midlife metabolism with confidence

✅ Understand the science of satiety in a simple, practical way

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Free high-protein keto guide: www.ketogenicgirl.com

🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA

• Tone Collagen 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety, and what we can do to take back control.

This episode is packed with actionable insights for women who want sustainable fat loss, improved body composition, and more energy—especially those following strength training, low-carb, or high-protein keto approaches.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

What You’ll Learn:

• What Satiety Per Calorie means and why it’s a game-changer
• The four key factors that drive satiety
• Why protein and fiber are the ultimate hunger hacks
• How refined and ultra-processed foods override our natural appetite control
• Why high-fat keto may stall your progress—and how high-protein keto fixes it
• How to build meals that fill you up on fewer calories
• How to apply this approach to support lean muscle and body recomposition
• Why you can stop dieting forever and start eating smarter, not less

Follow Dr. Ted Naiman:

• Website: www.tednaiman.com
• Instagram: @tednaiman
• Get the Book: Satiety Per Calorie: Eating, Solved 

Connect with Vanessa:

• Instagram: @ketogenicgirl
• Podcast: The Optimal Protein Podcast
• Free High-Protein Keto Guide: www.ketogenicgirl.com

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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.

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.

Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset — a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss.

Whether you’re new to keto or ready to do it right, this episode is your personal guide to resetting your body for real results. Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink keto—and finally get results.

In This Episode, You’ll Learn:

• What fat adaptation is and why it matters

• The 5 key phases of the Keto Reset

• The biggest keto myths — debunked

• How to fuel from your body fat for better results

• Tools and supplements that support your success

Mentioned in the Episode:

• The Keto Reset eBook 

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

• Tone Collagen 

• Electrolytes & hydration tips - IQ BAR Electrolytes - 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.

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

What if the key to a leaner body, a clearer mind, and total food freedom isn’t willpower… but your gut bacteria?

In this powerful episode of The Optimal Protein Podcast, I’m joined by world-renowned physician, author, and gut health pioneer Dr. Steven Gundry to dive into the bold insights from his new book, The Gut-Brain Paradox.

Dr. Gundry reveals how an imbalanced microbiome doesn’t just affect digestion — it can hijack your cravings, dull your focus, and even impact your mood, behavior, and metabolism. But here’s the good news: these changes are reversible. And it starts with a targeted reset.

We explore how gut health connects to everything from depression and addiction to Alzheimer’s and disordered eating — and how a protein-optimized, keto-friendly lifestyle can help restore your gut-brain axis for long-term health, vitality, and leanness.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

🧠 What You’ll Learn in This Episode:

• How your gut microbiome may be controlling your food choices, mental clarity, and body composition

• Why gut dysbiosis and leaky gut are linked to brain fog, anxiety, addiction, and neurodegenerative disease

• The shocking connection between gut bacteria and eating disorders like anorexia and binge-eating

• How ketones act as anti-inflammatory signals to support the gut-brain axis

• How to follow a high-protein, low-carb diet that heals your gut and boosts cognitive function

• What the latest science says about 13 specific gut bacteria linked to depression

• The microbiome’s role in dopamine, serotonin, and personality

• How to reset your microbiome for fat loss, mental sharpness, and food freedom

• Why some herbs may only work because of the microbes they carry

• Practical steps, supplements, and food strategies to transform your inner terrain

🔥 Key Takeaways:

• Gut bacteria are influencing your cravings, thoughts, and even motivation — but you can reprogram them.

• A well-formulated ketogenic diet can reduce inflammation and support a diverse, resilient microbiome.

• Optimizing your gut-brain axis may be the most powerful lever for fat loss, focus, and sustainable health.

📚 Featured Book:

The Gut-Brain Paradox: Improve Your Mood, Clear Brain Fog, and Reverse Disease by Healing Your Microbiome

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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.

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.

What if the keto diet you thought you knew… was actually working against your goals? In this solo episode of The Optimal Protein Podcast, I’m breaking down what I call “The New Keto”—a science-backed, high-protein version of keto designed for fat loss, lean muscle retention, and metabolic flexibility.

Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink keto—and finally get results.

What You’ll Learn:

✅ The problem with traditional keto macros—and what to do instead

✅ Why protein is the most important macro for fat loss and satiety

✅ What the research really says about protein and ketone production

✅ How ketones support energy, cognition, and inflammation control

✅ What it means to be fat-adapted and how to get there faster

✅ Why you don’t need high ketone numbers to be successful

✅ How to fix the most common keto mistakes holding you back

✅ Proven macro targets for fat loss—and how to adjust them over time

Resources Mentioned:

📘 Grab your copy of the updated Keto Reset eBook

🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this insightful and practical episode, Vanessa sits down with Dr. Latt Mansor—metabolism researcher and Scientific Director at Ketone-IQ—to talk about what it really takes to shed the last 20 pounds of body fat. Dr. Mansor shares his current fat loss journey, including how he’s incorporating strategic carbs to break through a plateau after already making incredible progress.

Together, they explore the science behind using ketones for fat loss, and debate the merits of strategic carbs vs. high-protein keto—which is the exact approach Vanessa used to achieve her own transformation. This episode brings a perfect blend of real-world experience, nuanced science, and actionable tools to help you navigate the final stretch of fat loss or simply optimize your metabolic health.

🔥 Topics Covered:

• Dr. Latt Mansor’s fat loss journey & working on the final 20 lbs

• Strategic carbs: How he’s using them to stay lean while losing fat

• High-protein keto: Why Vanessa prefers this approach and how it compares

• Breaking through a fat loss plateau with metabolic flexibility

• Using ketones to support energy, brain function, and appetite control

• The role of exogenous ketones like Ketone-IQ in performance & fasting

• Ketones and women’s health: metabolism, hormones, and menopause

• Cognitive performance, mitochondrial health & longevity benefits

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!

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

🧠 Featured Guest:

Dr. Latt Mansor is the Scientific Director at Ketone-IQ and one of the world’s leading experts in human metabolism and ketone science. With a PhD in Physiology from Oxford, his work spans elite athletic performance, military research, and health optimization. In this episode, he shares a more personal side of the science—his own body recomposition strategy and the biohacks he’s testing along the way.

🔗 Follow Dr. Latt Mansor:

Instagram: @lattmansor

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.

👉 Get 15% off MassZymes by BiOptimizers with the code VANESSA at bioptimizers.com/vanessa.

Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-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 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 this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition.

Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.

📌 Topics Covered:

• Overview of the study design: 8 weeks, trained women, controlled protein intake

• Why the RDA for protein is insufficient for active women

• How high protein builds muscle without fat gain—even in a surplus

• The metabolic advantages of high protein (TEF, nutrient partitioning, satiety)

• Practical recommendations for women lifting weights

• Limitations of the study and why it still matters

• Your action plan for applying the research

📖 Reference:

Campbell, B. I., et al. (2018). Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 560-565.

🧠 Quote of the Episode:

“You can eat more—especially protein—and still stay lean, or even lean out."

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/vanessa

 Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE  with the code VANESSA

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this powerful episode of The Optimal Protein Podcast, host Vanessa interviews Dr. Dominic D’Agostino, one of the world’s leading researchers in ketogenic science and metabolic therapy. 

They dive into how ketones not only serve as a powerful fuel source but also act as metabolic signaling molecules that promote fat loss, protect muscle, and support whole-body health.

Dr. D’Agostino shares why he personally pursues ketosis every day, how ketones interact with protein metabolism, and the key differences between nutritional and exogenous ketones. You’ll also learn how a high-protein ketogenic diet supports appetite regulation, body recomposition, and metabolic flexibility—especially for women in midlife.

If your goals include burning fat, preserving lean muscle, and optimizing energy and cognition, this episode is a must-listen.

🔍 Topics Covered:

• How and why Dr. D’Agostino gets into ketosis every day

• The truth about protein on a ketogenic diet

• Ketones and their impact on muscle protein synthesis and preservation

• Appetite suppression and satiety in a keto-adapted state

• Exogenous ketones: how and when to use them

• The synergy of strength training, protein, and ketones

• Why you test breath acetone ketones

• What the latest science says about ketosis for performance and metabolic health & the future of ketone research in aging, and more

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

🔗 Connect with Dr. D’Agostino:

• Website: https://www.ketonutrition.org

• Instagram: @dominic.dagostino.kt

• Twitter/X: @DominicDAgosti2

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 episode of The Optimal Protein Podcast, I take a deep dive into two exciting new studies that could reshape how we think about fat loss and body composition.

The first study investigates how a medically supervised ketogenic diet not only promotes fat loss but reverses biological aging by more than 6 years. And it’s not just the calorie restriction—the study found that elevated ketones, especially beta-hydroxybutyrate, played a key role in reducing epigenetic age and promoting longevity pathways.

The second study examines high-dose vitamin D supplementation and how it may direct surplus calories away from fat storage and toward muscle growth—via mechanisms involving myostatin and leptin signaling. While preclinical, the findings open up new conversations around vitamin D as a muscle-preserving, fat-loss–enhancing tool.

If you’re focused on losing fat, preserving muscle, and optimizing metabolic health, this episode is packed with cutting-edge insights.

 Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE  with the code VANESSA

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

🔍 What You’ll Learn in This Episode:

• How the very-low-calorie ketogenic diet (VLCKD) reversed biological aging in adults with obesity

• The role of ketonemia (beta-hydroxybutyrate) in slowing cellular aging

• Ketones as signaling molecules: antioxidant effects, insulin sensitivity, autophagy, and more

• The potential for endogenous ketones to promote longevity

• How high-dose vitamin D may reprogram calorie allocation—favoring muscle over fat

• The roles of myostatin suppression and leptin signaling in body recomposition

• Why optimizing vitamin D status could matter for muscle preservation and fat loss

• What this research means for your own diet, supplementation, and metabolic strategy

📚 Studies Referenced:

1. Epigenetic Aging Acceleration in Obesity Is Slowed Down by Nutritional Ketosis Following Very Low-Calorie Ketogenic Diet (VLCKD): A New Perspective to Reverse Biological Age

Published in Nutrients, March 2025

Read the Summary

2. High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling

Preprint, Research Square, May 2024

DOI: 10.21203/rs.3.rs-4202165/v1

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this episode of the Optimal Protein Podcast, I’m joined by Dr. Victoria Felkar, a leading expert in women’s health, endocrinology, and performance. Victoria’s work challenges common myths and misconceptions surrounding women’s health — from hormone fluctuations to muscle growth and strength training.

In this episode, we discuss:

✅ Why the belief that women and men are vastly different in muscle growth and strength isn’t as clear-cut as you might think

✅ Misconceptions about cycle syncing and whether tailoring training to the menstrual cycle is backed by solid science

✅ Why overly simplified messages about hormones and female health can do more harm than good

✅ The dangers of focusing solely on estradiol in peri- and post-menopause and why this narrow focus is bad science

✅ Why isolating health into distinct processes — like sleep, nutrition, or hormones — overlooks the interconnectedness between these factors

Victoria’s insights will empower you to better understand the complexities of female physiology and take a science-backed approach to improving your health, performance, and body composition.

Episode Highlights:

🧠 Common misconceptions about women’s health and performance — and what the science really says

💪 Are women and men really that different when it comes to building strength and muscle?

🔍 Why oversimplifying menstrual cycle training strategies can mislead women

🔥 The surprising truth about hormonal influences in peri- and post-menopause

🌐 Why sleep, nutrition, and hormones shouldn’t be treated in isolation — and how interconnected these systems really are

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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.

Connect with Victoria Felkar:

🔗 Website

🔗 Instagram

🔗 ResearchGate