Optimal Protein Podcast with Vanessa Spina

The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview

Apr 25, 2025

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INSIGHT

Framework of Satiety Per Calorie

Satiety per calorie combines four key pillars: protein percentage, energy density, fiber content, and hedonic value of foods.
This model explains why some diets maintain lean health despite low protein and uncovers how to maximize fullness per calorie.

INSIGHT

How Food Refinement Breaks Satiety

Modern food refinement strips fiber and water, leaving calorie-dense foods like oils and sugars.
These dense foods disrupt our natural satiety signals and promote passive overeating due to ease and palatability.

INSIGHT

Energy Density's Impact on Eating

People tend to eat the same weight of food daily regardless of calorie content, about 3-4 pounds.
Eating low energy density foods naturally reduces calorie intake and increases satiety without effort.

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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/

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.