Optimal Protein Podcast with Vanessa Spina

Latest Episodes:

The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows May 23, 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.

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.

Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight May 19, 2025

Show notes

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 Top 12 Protein Foods for Burning Fat and Boosting Metabolism May 16, 2025

Show notes

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

📲 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!

Dr. Gabrielle Lyon's Clinical Nutritionist Julia Mitchell: From Fat Loss to Body Recomposition- Why Muscle is the Missing Link May 12, 2025

Show notes

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 Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode) May 09, 2025

Show notes

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

📲 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!

Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple May 05, 2025

Show notes

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.

🔍 In This Episode, We Cover:

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.

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.

Exactly What to Eat on High-Protein Keto May 02, 2025

Show notes

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.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

Building Muscle, Burning Fat & Eating Enough Protein – with Dr. Mike Israetel Apr 28, 2025

Show notes

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.

The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview Apr 25, 2025

Show notes

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.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

Effortless Fat Loss with Dr. Ted Naiman Apr 21, 2025

Show notes

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.

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