Optimal Protein Podcast with Vanessa Spina

Explore how perimenopause affects metabolism and protein needs, leading to changes in body composition. Discover strategies to combat midlife fat gain and muscle loss through higher protein intake and resistance training. Learn about the best diets for women during and after menopause, like Mediterranean options that enhance vascular health. Uncover the benefits of creatine, omega-3s, and essential micronutrients for maintaining energy and wellness. Tips on managing fatigue with hydration and sleep routines round out this insightful discussion.

Dr. Hannah Cabré, a postdoctoral fellow at Pennington Biomedical Research Center, dives into the hormonal shifts women face during perimenopause. She explains how decreasing estrogen affects protein metabolism and leads to muscle loss and belly fat. Discover the importance of protein intake—1.2 to 1.6 g/kg—to maintain muscle and why Mediterranean diets support health in midlife. Dr. Cabré also emphasizes the role of creatine for mood and cognition, solidifying strategies to enhance women's health during this transition.

Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa Code: VANESSA Don't miss the year's biggest savings! This is Part Two of our PSMF Ask Me Anything series! In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare. You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format. Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa 🧬 Topics Covered Today How to cook and meal plan for yourself and a family Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day) Whether the traditional 800–1000 kcal PSMF applies to smaller, active women EAAs vs. creatine: what's worth taking on rest days How to approach refeeds when you struggle mentally with "letting go" Whether 5-day PSMF blocks are safe and effective PSMF bread without egg powder—what works and what doesn't Jockers vs. Emmerich: comparing two popular PSMF styles Vanessa's typical ketone readings throughout a PSMF day Ideal protein targets during PSMF Using rice and other carbs strategically in refeeds and maintenance 🧠 Mentioned in This Episode Get 20% off the Tone device HERE 📚 Studies Mentioned 1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones Pandurevic et al. (2023), Endocrine Connections 2. VLCKD in Postmenopausal Women Pala et al. (2024) 3. Lean Mass Preservation During Rapid Weight Loss Merra et al. (2016) 4. Metabolic & Cardiovascular Benefits of VLCKD Guarnotta et al. (2022), Nutrients 5. Refeed Strategies & Metabolic Rate MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting. Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

Dive into the world of Protein-Sparing Modified Fasting (PSMF) as Vanessa tackles your burning questions! Discover how to calculate your macros for optimal fat loss and muscle preservation. Explore the best times for refeeds, especially around menstrual cycles and menopause. Learn how to track your fat-burning progress with breath ketones. Plus, find out how a high-protein, very-low-carb diet can boost metabolic health. Get practical meal ideas and gain insights into safely integrating PSMF into your routine!

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF). Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for resetting metabolism, and how to implement it safely for optimal results. If you've ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa 💪 Key Takeaways You can burn fat without losing muscle by keeping protein high and calories low. Autophagy occurs from calorie restriction — not protein restriction. Ketones created during PSMF provide mental clarity, calm, and focus. Strategic refeeds help lock in fat loss and prevent rebound weight gain. When combined with strength training, PSMF becomes a powerful metabolic reset tool. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code Mentioned in This Episode Effect of fasting-mimicking diets with low and high protein content on cardiometabolic health and autophagy (Burns et al., 2024) Dr. Eric Helms & Dr. Martin Rufalo meta-analysis on protein intake during energy restriction Dr. David Jockers, The Dr. Jockers Functional Nutrition Podcast Historical PSMF research by Dr. George Blackburn Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

Dr. David Jockers, a functional nutrition expert specializing in fasting and fat-loss strategies, provides insights into the Protein-Sparing Modified Fast (PSMF). He explains how this approach facilitates losing 10–20 pounds in a month while preserving muscle mass. Topics include effective macro targets, the role of ketosis in reducing cravings, and recommended meal structures. Jockers emphasizes the importance of hydration and quality sleep while offering practical tips to optimize results and safely refeed after PSMF.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle. Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey. You'll learn: • If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day • How time-restricted eating and fasting affect muscle protein synthesis • The best per-meal protein targets for women and older adults • How EAAs support muscle and brain health, especially during calorie deficits • Why creatine is one of the most effective tools for both strength and cognition Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health. If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it. Mentioned in this episode: The Creatine I take! PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition. You'll learn: • How stable isotope tracer studies work and what they reveal about muscle protein synthesis (MPS). • The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day. • The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns. • Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it. • What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake. • The surprising power of small doses of EAAs in muscle maintenance and cognitive support. • Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation. • How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction. • The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite. • The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days. If you've ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away. Mentioned in this Episode: • Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine • Essential amino acids for older adults and women facing anabolic resistance • Stable isotope tracer studies — how we truly measure MPS • Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction • Pre-sleep protein and its impact on overnight MPS and metabolic rate Get delicious high protein meal recipes! Connect with Vanessa on 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 https://ketogenicgirl.com with the code VANESSA 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world's most respected obesity and metabolism researchers, Dr. James Hill. You'll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill's three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode, you'll discover: • Why losing fat and keeping it off require two completely different skill sets • The research-backed protein and training strategies that preserve lean muscle • How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time • Why exercise "fixes" your metabolism and helps you stay lean for life • The concept of your appetite sweet spot — and how to find it • How to shift from a "victim" to "voyager" mindset and make maintenance effortless • Dr. Hill's insights on GLP-1 medications and how to transition off without regaining weight If you've ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term. Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In today's episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people successfully lose weight, maintain it long-term, and preserve their lean mass and metabolic health. Dr. Hill has led landmark clinical trials such as the Diabetes Prevention Program, Look AHEAD, and the Beef WISE Study on high-protein diets. His decades of work reveal why weight loss is only the beginning — and why the real secret to success lies in learning the completely different skill set of maintenance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this conversation, you'll hear: The protein "lever" Dr. Hill uses to curb appetite and protect muscle during a cut—plus why the source may matter less than you think Three habits most long-term maintainers share (and one that surprised even him) The moment your "diet" must flip into "maintenance"—and a simple sign you're ready The smallest daily tweak from his research that predicts whether you'll regain or not What exercise actually changes in your metabolism beyond calorie burn—and how much you really need The simple resistance-training + protein formula he gives midlife women to keep muscle while losing fat His three-bucket framework (diet, activity, mind state) and a 60-second self-check to find which bucket is breaking your results The mindset shift that moves people from "I always regain" to "this is who I am" — plus a quick exercise to uncover your real why The step-by-step exit plan he uses when patients come off GLP-1s—starting with what to do in week one to avoid rebound If you've ever lost weight and struggled to keep it off, this episode shows you which levers matter most—and how to pull them so your results stick while your metabolism and muscle thrive. Get delicious high protein meal recipes! Connect with Vanessa on 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 https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast Mentioned in this episode: • Dr. James Hill's upcoming book: Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications and Keeping the Weight Off — now available for pre-order • The National Weight Control Registry; The Diabetes Prevention Program (DPP); The Look AHEAD Study; The Beef WISE Study 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.