Optimal Protein Podcast with Vanessa Spina Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)
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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.
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🔬 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:
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Quality protein and EAAs to maximize the anabolic signal.
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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
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Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
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📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
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🎙 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.