Optimal Protein Podcast with Vanessa Spina How Women Should Eat Protein for Muscle, Fat Loss & Longevity — Backed by Science
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In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology.
Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond.
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Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today.
What You'll Learn
- The science behind the 30-30-30 protein rule and why it matters for women
- How sleep loss can lower muscle protein synthesis by up to 20%
- What studies reveal about plant vs. animal protein for glucose control and satiety
- The truth about "wasted" protein and how much you really need per meal
- How to minimize muscle loss during fat loss or menopause
- A simple 3-meal template to optimize body composition and strength
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👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
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📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.