Optimal Protein Podcast with Vanessa Spina

Latest Episodes:

Ready for a Reset? Your Easy Start Guide to Higher Protein Keto! Apr 18, 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.

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.

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.

The Microbiome Reset for Fat Loss, Focus & Food Freedom: Dr. Stephen Gundry Apr 14, 2025

Show notes

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.

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.

The New Keto: More Protein, Less Fat, Better Results Apr 11, 2025

Show notes

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.

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

The Last 20 Pounds: Keto, High Protein, Carbs & Cutting Through the Fat Loss Plateau: Dr. Latt Mansor Apr 07, 2025

Show notes

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

High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women Apr 04, 2025

Show notes

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.

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

How Ketones Burn Fat & Protect Muscle: Dr. Dominic D'Agostino Mar 31, 2025

Show notes

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

Turn Fat Into Muscle?! What 2 New Studies Say About Ketones and Vitamin D Mar 28, 2025

Show notes

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.

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

The Truth About Cycle Syncing, Hormones, and Women's Performance with Dr. Victoria Felkar Mar 24, 2025

Show notes

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

I Tried Myo-Reps and Here is What Happened: NEW RESEARCH on MYO-REPS & Muscle Hypertrophy Protocols by Dr. Antonella Schwarz Mar 21, 2025

Show notes

In this episode, I share my personal experience trying Myo-reps and break down the science behind this innovative muscle-building technique.

Key Topics Covered:

✅ What are Myo-reps and how do they work?

✅ The science behind maximizing "effective reps" for muscle growth

✅ Studies supporting Myo-reps, including insights from Dr. Antonella Schwarz's latest research

✅ My personal experience testing Myo-reps — results, recovery, and tips

✅ Who should try Myo-reps and how to implement them effectively

Featured Research:

• Study by Jonato Prestes on rest-pause training vs traditional resistance training

• Dr. Antonella Schwarz's study on Myo-reps' impact on performance, recovery, and psychological benefits

• Key findings from ISSN Conference insights on Myo-reps

Links & Resources:

• Dr. Antonella Schwarz's Study

• Myo-Reps: Much Ado About Something - ISSN Presentation

🎯 Tune in to learn how Myo-reps can save you time while maximizing your muscle gains!

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.

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

Muscle vs. Fat: Why Prioritizing Strength Training & Protein Unlocks Better Body Composition: Dr. Antonella V. Schwarz Mar 17, 2025

Show notes

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

In this insightful episode of The Optimal Protein Podcast, I'm joined by Dr. Antonella V. Schwarz, Assistant Professor of Exercise Science, to uncover the powerful connection between strength training, protein intake, and achieving an optimal body composition.

As a former competitive bodybuilder turned researcher, Dr. Schwarz offers a unique perspective on how building muscle — not just losing fat — is the key to transforming your physique, metabolism, and long-term health.

What You'll Learn in This Episode:

✅ Why muscle, not fat loss, is the real driver of better body composition

✅ The crucial differences between hypertrophy-focused bodybuilding and resistance training for health and strength

✅ How building skeletal muscle mass supports metabolic health, boosts your resting metabolic rate (RMR), and aids in fat loss

✅ What Skeletal Muscle Quality (SMQ) is and why it's a better predictor of strength than traditional fat-related metrics

✅ Why muscle-related metrics outperform body fat percentage when assessing strength, performance, and overall health

✅ Practical strategies for increasing muscle mass while improving body composition

✅ Why focusing on adding positive habits — like protein and strength training — is far more effective than focusing on removing foods or behaviors

✅ The surprising ways that muscle preservation can slow aging, improve independence, and enhance overall vitality

Key Quotes from Dr. Schwarz:

💬 "Increasing muscle mass is like hedging your bets on life — it's your best investment for longevity."

💬 "Instead of focusing on taking away, focus on adding — more protein, more resistance training, more positive habits."

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 Dr. Antonella V. Schwarz:

💻 Website

📸 Instagram

📚 Research Publications

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