Optimal Protein Podcast with Vanessa Spina

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. In this myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women’s physiology and strength training — and breaks down the real science behind the most persistent myths in women’s fitness and hormones. From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you’ve ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice. 🔍 What You’ll Learn in This Episode: If fasted training and intermittent fasting are harmful for women The truth about muscle loss and whether protein timing really matters for women What the science actually says about cortisol, cardio, and belly fat Whether hormone replacement therapy can prevent muscle loss after menopause (the jury is still out and the science is not settled) Whether you need to lift “heavy” to build strength and tone The surprising limitations of creatine and other popular supplements Why insulin spikes from protein or coffee aren’t a problem The truth behind hormone testing and so-called “estrogen dominance” Whether zone 2 cardio or sprint intervals are best for women over 40 How to train smarter — without fear, confusion, or gimmicks The mindset shift that makes high-protein keto sustainable This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time. •Free high-protein keto guide: The Keto Reset eBook  👤 Connect with Vanessa: • Instagram: @ketogenicgirl •🔗 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. 📲 Stay Connected with Vanessa: Instagram: @ketogenicgirl ⭐️ If You Loved This Episode… Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training. Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science? Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.   🔍 In This Episode, We Cover: Is fasted training harmful for women? Do women need to consume protein within 45 minutes of exercise? Does intermittent fasting cause muscle loss? Does syncing your workouts to your cycle actually work? How menopause affects muscle building (and how it doesn’t) HRT and muscle maintenance during menopause How to prioritize what actually works for body composition 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! Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com 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 Guest: Follow Dr. Lauren Colenso-Semple on Instagram 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.  

Discover the roadmap to high-protein keto success, from setting easy macros to calculating your perfect protein target. Get inspired by personal success stories that highlight health improvements. Learn how to structure your diet with smart meal prep and delicious snack ideas. The Mindset shift discussed will help make this journey sustainable. Dive into the macronutrient breakdown and practical advice tailored for lasting results. It's a no-fluff guide to mastering this effective dietary approach!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners. If you want real results, not just internet fitness myths — this episode is for you. 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! Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com 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 Guest: Dr. Mike Israetel • Co-Founder, Renaissance Periodization, PhD in Sport Physiology, Author of Scientific Principles of Hypertrophy Training IG: @drmikeisraetel 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.  

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. 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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety, and what we can do to take back control. This episode is packed with actionable insights for women who want sustainable fat loss, improved body composition, and more energy—especially those following strength training, low-carb, or high-protein keto approaches. 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: What Satiety Per Calorie means and why it’s a game-changer The four key factors that drive satiety Why protein and fiber are the ultimate hunger hacks How refined and ultra-processed foods override our natural appetite control Why high-fat keto may stall your progress—and how high-protein keto fixes it How to build meals that fill you up on fewer calories How to apply this approach to support lean muscle and body recomposition Why you can stop dieting forever and start eating smarter, not less Follow Dr. Ted Naiman: Website: www.tednaiman.com Instagram: @tednaiman Get the Book: Satiety Per Calorie: Eating, Solved  Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com 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.

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.

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.

Rethink everything you knew about keto with a high-protein twist! Discover how traditional macros might be hindering your goals and why protein reigns supreme for fat loss. Dive into the science of protein and ketones, unlocking energy and cognitive benefits. Learn the secrets to becoming fat-adapted faster, avoid common pitfalls, and master your dietary strategies. Plus, find out why you don’t need to chase high ketone numbers for success. It’s a refreshing approach to achieving your health goals!

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. 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.   🧠 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