Optimal Protein Podcast with Vanessa Spina

Latest Episodes:

Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin Jun 30, 2025

Show notes

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.

Beauty Benefits, Joint Relief & Fat Loss? The Truth About Collagen (Recap of Dr. Shiloah Kviatkovsky) Jun 27, 2025

Show notes

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 Truth About Collagen, Protein Timing & Fat Loss for Women: Top Collagen Researcher Dr. Shiloah Kviatkovsky Jun 23, 2025

Show notes

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

Advanced Fat Loss & Muscle Gain Strategies Backed by Science – Physique Expert Christopher Barakat Jun 16, 2025

Show notes

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

🔗 Connect with Christopher Barakat: • 📸 Instagram: @christopher.barakat • 🌐 Website: BeyondBodybuilding.com • 📚 Research Publications: ResearchGate Profile

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

The Science of Survive vs. Thrive: Which Protein Wins? Dr. Chris Lockwood Recap Jun 13, 2025

Show notes

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

📲 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!

Eat for the Body You Want: How Protein Quality Changes Everything: Dr. Chris Lockwood Jun 09, 2025

Show notes

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:

"Every time you eat, you're sending your body a signal: either to build, maintain, or break down. Choosing the right protein means choosing the right signal."

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/

New Study: Doubling Your Protein Burns 128 Extra Calories & Directs Calories Into Muscle Instead of Fat Storage! Jun 06, 2025

Show notes

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

📲 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!

Burn Fat, Detox Daily & Age Slower with This Master Antioxidant Jun 02, 2025

Show notes

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:

This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend? May 30, 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 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

📲 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!

12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science May 26, 2025

Show notes

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