Optimal Protein Podcast with Vanessa Spina

Discover groundbreaking insights from a new study on fasted versus fed resistance training specifically for women, revealing how fasted training can enhance fat-free mass. Explore the controversial 30/30/30 trend, which suggests a protein and cardio routine, and determine if it's scientifically justified or just a social media fad. The conversation also dives into the benefits of a ketogenic lifestyle and the importance of meal timing for muscle growth. Packed with practical advice, it's a must-listen for those focused on fat loss and metabolic health!

This engaging discussion tackles postpartum weight loss, revealing hurdles like breastfeeding and hormonal changes. Listeners get practical tips for busy moms seeking to shed baby weight. The conversation shifts to conception strategies, emphasizing nutrition tracking and intermittent fasting benefits. Protein powder advice highlights options for various dietary needs, while insights on PFAs in clothing raise concerns for women's health. The episode wraps up with potent strategies for managing lipedema through diet, including the potential of a ketogenic approach.

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.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women’s fitness, the latest research on protein requirements, and practical strategies for building muscle at any age. Key Topics: Why the current RDA for protein may be too low for optimal muscle health What “lifting heavy” really means and if it matters for bone density and muscle growth in women Does the anabolic window matter?  How hormones actually impact muscle growth If women’s protein needs are higher than men’s, especially for active or aging women... and more! 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 on Instagram  Get YOUR Free High-Protein Keto Guide 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 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 essential role of protein in fat loss and metabolic health. Unlock the secrets of the thermic effect of protein and how it can help burn more calories. Learn about the top 12 protein-rich foods that support fat burning and muscle growth. Vanessa shares practical tips for maintaining high protein intake even while traveling. Plus, she covers convenient protein sources that pack a nutritional punch, ensuring you stay on track with your health goals.

In this conversation with Julia Mitchell, a clinical nutritionist focused on muscle-centric medicine, listeners discover the vital role of muscle for health and longevity. They explore practical strategies for protein intake, meal prep tips like batch cooking meat, and how busy moms can prioritize fitness. Julia emphasizes the importance of muscle over fat loss, discussing the benefits of resistance training and nutrient timing. From high-protein nutrition advice to navigating dietary choices on the go, this discussion is packed with insightful and actionable tips.

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 or not 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 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 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 Free High-Protein Keto Guide 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.