Optimal Protein Podcast with Vanessa Spina The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows
May 23, 2025
This podcast dives into the science behind protein intake and its impact on women's fitness. It busts myths related to protein metabolism, including fears about mTOR and kidney health. The conversation emphasizes that women don't necessarily need less protein than men and that dietary fears during different life stages, like menopause, are often misguided. Listeners gain clarity on the importance of strength training and high-protein diets, empowering them to make informed health choices.
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Vanessa's Keto Fasting Experience
- Vanessa Spina shared her personal experience trying high protein and high carb diets while intermittent fasting from breakfast to dinner.
- She realized that carbs, not protein, caused her hunger by kicking her out of ketosis, showing why low carb and ketosis better control hunger for her.
RDA Is Minimum, Not Optimal
- The RDA for protein at 0.8 grams/kg is a minimum to avoid deficiency, not an optimal intake.
- Higher intakes of 1.2 to 1.6 grams/kg better support muscle retention, bone health, and fat loss.
High Protein Safe for Kidneys and Bones
- Higher protein intakes do not harm kidney function or bones in healthy individuals.
- Protein actually supports bone health and may benefit kidney function, debunking the persistent myth otherwise.