Optimal Protein Podcast with Vanessa Spina

Latest Episodes:

Are We Undereating Protein? Why New Research Says Our Needs Are Higher – Dr. Carlene Starck Sep 08, 2025

Show notes

Unlock sharper focus and support long-term brain health with Ketone-IQ — clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.

Today's episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality.

NEW! I love Puori for their pure, science-backed supplements. Creatine+ is one of my top recommendations for women, as it's a foundational supplement that supports fat loss, body recomposition, lean muscle, and even cognition. Get 20% off at puori.com/VANESSA

We discuss her research on:

Why true protein and amino acid needs are higher than guidelines suggest
How this widens the gap between animal and plant-based proteins
The impact of gut and oxidative amino acid losses on protein requirements
Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates
Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition
Affordable ways to close key nutrient gaps for better body composition and health

Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science.

This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition.

Connect with Vanessa on Instagram @ketogenicgirl

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.

The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap Sep 05, 2025

Show notes

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

In this solo recap episode, Vanessa breaks down her in-depth interview with Dr. Andy Galpin, one of the world's leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health.

👉 Unlock better protein absorption and digestion with MassZymes by BiOptimizers. Get 10% off your order with the code VANESSA at bioptimizers.com/vanessa

What You'll Learn in This Episode:

The real science of fat loss — why stored fat leaves your body as exhaled carbon, not sweat.
Carbon in vs. carbon out — how to think about energy balance more clearly.
Why nutrition drives fat loss — the 90/10 rule of diet vs. exercise.
The two macros most women misjudge — why we consistently overestimate protein and underestimate fat.
What to do if you're stuck at 1,200 calories — Andy's three-step framework: reevaluate, build muscle, or take a structured diet break.
Protein timing truths — total daily protein matters more than timing, plus the role of pre-sleep protein.
Metabolic flexibility demystified — why it's about switching fuels efficiently, not always "burning fat."
The sleep–fat loss connection — how poor sleep alters hormones, cravings, and body composition.
Anabolic resistance and menopause — why blood flow and activity may matter more than hormones alone.
A one-week action blueprint — practical steps you can apply right away for better results.

This episode is packed with clarity and practical insights to help you optimize protein, training, and recovery so you can burn fat, preserve lean mass, and unlock your healthiest, strongest self.

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.

Stuck at 1200 Calories? Why Muscle Is Key to Fat Loss – Dr. Andy Galpin's Fix for Metabolic Resistance Sep 01, 2025

Show notes

In this episode of the Optimal Protein Podcast, I'm joined by Dr. Andy Galpin — world-renowned muscle physiologist, strength coach, and leading expert in human performance optimization. We dive deep into the cutting-edge science of muscle, metabolism, fat loss, and how to train smarter at every stage of life.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA

This conversation covers the latest research on muscle fiber types, how to maintain fast-twitch muscle into your 40s and beyond, and why many women are far more predisposed to strength and power than we've been led to believe. Dr. Galpin also shares actionable strategies to break out of fat loss plateaus, reverse chronic dieting, improve metabolic flexibility, and strategically use tools like intermittent fasting, pre-sleep protein, and creatine to maximize fat loss and muscle retention.

You'll learn:

What actually happens to fat when you lose it (hint: it leaves your body when you exhale!)
Why most people are eating way less protein than they think — and how that sabotages recomposition
The truth about sarcoplasmic vs. myofibrillar hypertrophy
How to train if you're stuck at 1200 calories and not seeing progress
The surprising impact of sleep on fat metabolism and why pre-sleep protein may boost your overnight fat burning
How to use your circadian rhythm to schedule workouts for maximum performance
What Dr. Galpin recommends if your peak energy window is in the late afternoon — including ideal wake-up and bedtimes
Whether Pilates, intermittent fasting, or creatine actually work for fat loss and muscle building
And how women can use strength training to build muscle, reverse aging, and become "metabolically bulletproof"

If you're looking to overcome metabolic resistance, finally see results from your fat loss efforts, and train in a way that respects your biology — this episode is a masterclass in practical, science-backed strategies from one of the top experts in the world.

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

Fuel Your Brain & Burn Fat: Inside IQBAR's High-Protein Formulation Aug 29, 2025

Show notes

In this Friday episode, I'm diving into my fascinating conversation with Will Nitze, the founder and CEO of IQBAR—a bar formulated to fuel both the brain and the body. This solocast-style recap explores the unique backstory of how Will built IQBAR from the ground up and how the brand became a leader in the functional protein space.

We break down:

How Will developed the idea and scaled IQBAR from concept to nationwide success
The exact macronutrient profile behind IQBAR and why it's ideal for fat loss
The powerful synergy between high protein and high fiber for satiety, stable blood sugar, and body recomposition
Why ingredients like MCT oil, lion's mane, magnesium, and omega-3s were included for cognitive support
How smart snacking can support fat loss goals—especially when macros are optimized

If you're someone who struggles with hitting protein targets on the go, curbing cravings, or simply wants a science-backed, low-carb snack that supports your fat loss journey—this is the episode for you.

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.

BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken Aug 25, 2025

Show notes

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/

I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting Aug 22, 2025

Show notes

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.

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.

Rapid Fat Loss Without Muscle Loss? The Science on Protein-Sparing Modified Fasts (PSMF) Aug 18, 2025

Show notes

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:

Fat Loss First: How VO₂ Max, Ketones & Diet Unlock Lifelong Metabolic Fitness — Dr. Paul Laursen Recap Aug 15, 2025

Show notes

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:

Start with a high-protein, low-carb diet built on quality animal protein
Use HIIT strategically — not excessively
Track your own responses with CGMs and breath ketones
Get fat-adapted for longevity, mental clarity, and metabolic resilience
Support your brain — the true driver of performance

Whether you're an athlete or simply chasing better metabolic health, this episode delivers the science and strategy to help you get leaner, stronger, and more metabolically fit.

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.

Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen Aug 11, 2025

Show notes

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:

Protein, Policy & Fat Loss: Dr. Don Layman's Breaking Insights (Part 2) Aug 08, 2025

Show notes

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

📲 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!

Our TOPPODCAST Picks

Follow Us

Stay Connected

Optimal Protein Podcast with Vanessa Spina

Related Podcasts

Links

Stay Connected