Optimal Protein Podcast with Vanessa Spina

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says about protein dosing, timing, oxidation, and muscle uptake—and who truly needs to worry about protein distribution. Vanessa and Dr. Layman also discuss: 🔬 Why protein timing matters more after age 30 🍽️ Why your first meal of the day may be the most critical for muscle preservation 🧠 Protein synthesis as a major driver of metabolism—and how it’s as energy-demanding as an hour of cardio 🔥 How high-protein diets increase fat loss by up to 300 calories per day via thermogenesis 🧬 AMPK, insulin, and muscle protein synthesis: what happens during fasted workouts and calorie restriction 💪 Why “lifting heavy” isn’t required—yoga, stretching, and muscle tension can preserve muscle as we age 🥩 The truth about red meat, saturated fat, and decades of flawed epidemiology 🧮 Dr. Layman’s 100g protein minimum for women, and why 1.2–1.6 g/kg is the sweet spot for recomposition 🌾 Why current global nutrition guidelines are built around survival—not optimal health—and how that’s changing 🌍 His new open-access protein quality hub to empower consumers and scientists alike This conversation is essential listening for anyone serious about optimizing their fat loss, preserving muscle, and finally understanding how protein quality and quantity affect long-term metabolic health. 🔗 Mentioned in the Episode: Dr. Layman’s new protein quality database  Muscle Full Effect & importance of protein distribution in aging 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 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.

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. Jump to start of the episode: 13:30 In this Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast. They cover game-changing updates to U.S. dietary guidelines, red meat’s misunderstood role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you’re over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight. 🔬 What You’ll Learn in This Episode: • Why the 10% saturated fat cap may be removed from dietary guidelines • How red meat got falsely blamed for chronic disease • Why plant-based proteins are not nutritionally equivalent to animal proteins • The leucine threshold and how it changes with age • Why breakfast should be your most anabolic meal • How high-protein meals increase energy expenditure • Stretch-based resistance (like yoga and Pilates) vs. heavy weights for muscle preservation • The truth about meal distribution and muscle protein synthesis (MPS) • Real-world protein targets and strategies for fat loss This is Part 1 of a two-part solo recap. Tune in next Friday for Part 2 where Vanessa explores Dr. Layman’s take on the new Protein Hub, essential amino acid requirements, the role of insulin and AMPK in fat loss, and optimal carb intake by training status and age. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA ➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Free high-protein keto guide: The Keto Reset eBook  👤 Connect with Vanessa: • Instagram: @ketogenicgirl  • Tone Collagen - Save 15% with a Subscription 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!

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. This week on the Optimal Protein Podcast, I’m thrilled to be joined once again by Dr. Don Layman, one of the world’s foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, and the metabolic significance of leucine as a primary trigger for muscle protein synthesis. Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body’s exact essential amino acid requirements—moving beyond methods like PDCAAS. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA We also discuss: Why protein quality should be defined by amino acid content, not nitrogen How leucine “shows up in nature” in exact ratios that muscle recognizes The four key signals muscle responds to: energy, leucine, insulin, and IGF-1 What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states How protein turnover drives up to 20% of your resting metabolic rate The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs Why the term “protein requirement” is misleading—and why we actually have amino acid requirements Dr. Layman’s response to the 100 g of protein study on protein distribution  A preview of what’s really happening during fat loss, and how muscle preservation strategies can make or break long-term success This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition. 🎧 Stay tuned for Part 2 next week, where we explore updated USDA guidance, insulin’s role in MPS, essential amino acid supplementation, and Dr. Layman’s go-to blueprint for maintaining muscle in a calorie deficit. 🔗 Mentioned in the Episode: Dr. Layman’s new protein quality database  Muscle Full Effect & importance of protein distribution in aging Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  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.

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 solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world’s leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals. ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Vanessa dives deep into: The myth that you can’t gain muscle while losing fat Why protein intake is critical during fat loss How much of a calorie deficit is too much What matters more: training volume, intensity, or frequency? Whether cardio helps or hurts your gains The science behind meal timing and nighttime protein How sleep deprivation impacts protein synthesis and fat burning The truth about bulking and cutting vs. lean gains Dr. de Souza’s “recomposition roadmap” for sustainable results The real “secret” to fat loss: consistency Emerging research on creatine for cognition and sleep Vanessa’s personal results with exogenous ketones for brain and fat loss This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you’re plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA ➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Free high-protein keto guide: The Keto Reset eBook  👤 Connect with Vanessa: • Instagram: @ketogenicgirl  • Tone Collagen - Save 15% with a Subscription 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!

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you’ve hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at https://ketogenicgirl.com with the code VANESSA 💡In This Episode You’ll Learn: The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals How training volume and intensity interact with diet to shape your physique The importance of protein intake—and the “minimum effective dose” to preserve lean mass How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss Whether you need to bulk and cut—or can pursue long-term lean gains The key role of sleep in fat-burning, protein synthesis, and recomposition success Meal timing and why a pre-sleep protein shake might matter more than your post-workout window What to do when you plateau: advanced strategies and mindset shifts How consistency—not advanced tactics—is the true “magic bullet” for lasting results 📲 Stay Connected with Vanessa: Instagram: @ketogenicgirl Free High-Protein Keto Guide Join the Community! • Instagram: @optimalproteinpodcast • Facebook Group for the Optimal Protein 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. ⭐️ 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!

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 recap episode, Vanessa breaks down the top takeaways from her interview with one of the world’s leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine. Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health. •🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA  🔍 What You’ll Learn in This Episode: Why fat loss alone doesn’t change your body shape How to avoid becoming just a “smaller pear or apple” The minimum daily protein intake needed for recomposition What the science says about pre-sleep protein (and why it won’t make you gain fat!) Resistance training as the non-negotiable driver of body transformation The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance How women — especially through menopause — can benefit from higher protein and performance goals Whether you need 3 meals… or 6 (and how to choose what’s best for you) 📚 Studies Referenced: Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022) Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training) Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee) 💡 Key Quote: “I’ve never done a protein study in women that showed a negative outcome on body composition — ever.” – Dr. Mike Ormsbee 📱 Connect: Follow Vanessa on Instagram: @ketogenicgirl Learn more about fat burning tracking tools like the Tone Device: www.ketogenicgirl.com  🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA  Tone Collagen  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!

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world’s leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise. Vanessa and Dr. Ormsbee explore: Why calorie restriction alone just makes you a smaller version of the same shape How to change your body shape, not just your weight The truth about pre-sleep protein intake — and why it doesn’t make you fat How much protein you actually need daily (spoiler: it’s more than the RDA) The science behind multi-modal training and the “PRISE” protocol How women, especially during menopause, can benefit from a high-protein lifestyle Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis Whether you’re trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world’s most respected researchers in exercise science. 🧬 Topics Covered: The science of body recomposition Resistance training vs. cardio for reshaping your body High-protein diets: optimal intake ranges Meal timing and protein distribution strategies Pre-sleep protein: benefits, myths, and studies Research on resting metabolic rate and fat oxidation Female-specific insights: menopause, recovery, and strength The PRISE protocol and sustainable fat loss 📚 Mentioned in This Episode: Changing Body Composition Through Diet and Exercise (course by Dr. Ormsbee – The Great Courses) Dr. Ormsbee’s research via the FSU Institute of Sports Sciences and Medicine The PRISE protocol (Protein, Resistance, Intervals, Stretching, Endurance) 📱 Connect with Dr. Mike Ormsbee: Instagram: @mikeormsbee FSU Profile: Florida State University Institute of Sports Sciences and Medicine 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 Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide 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.

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. This powerful solo episode recaps the most jaw-dropping insights from Vanessa’s recent conversation with Dr. Arny Ferrando—one of the world’s leading experts on human muscle metabolism, amino acids, and aging. Vanessa breaks down how muscle protein synthesis actually works on a physiological level, the surprising role of blood flow in getting amino acids into muscle tissue, and what’s really behind the fat gain many women experience during perimenopause and menopause. Spoiler: it’s not just hormones. •🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA  You’ll learn: • Why amino acids are the “signal” and blood flow is the “delivery truck” • How resistance training overcomes anabolic resistance by restoring blood flow • Why muscle protein synthesis isn’t an on/off switch but a dimmer—driven by peak EAA levels and tissue delivery • What Dr. Ferrando’s new research reveals about menopause, metabolic rate, and fat gain • How free form essential amino acids compare to whey and whole food protein for stimulating muscle growth • Why protein quality matters even more as we age • The true mechanism behind anabolic resistance—and how you can defy it • How much protein Dr. Ferrando recommends for aging adults, athletes, and those in fat loss • Whether timing protein around workouts actually matters for most people • His myth-busting insights on kidney health, high-protein diets, and plant vs. animal protein • And actionable strategies you can apply today to preserve lean mass and burn more fat—especially during menopause or aging This episode is a must-listen masterclass on optimizing your protein strategy for fat loss, muscle retention, and metabolic health. If you’re in perimenopause, postmenopause, or just want to stay strong as you age, this one is for you. Free high-protein keto guide: The Keto Reset eBook  👤 Connect with Vanessa: • Instagram: @ketogenicgirl •🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA  • Tone Collagen  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!

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause. Dr. Ferrando shares the latest research from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife. Whether you’re trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies. Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at ketogenicgirl.com. 🔍 What You’ll Learn in This Episode: The difference between muscle protein synthesis vs. anabolism Why protein turnover is like a dimmer switch—not an on/off switch The real role of essential amino acids (EAAs) in muscle building Why free-form EAAs outperform BCAAs and even whey for absorption and delivery The critical importance of blood flow from exercise in delivering amino acids Why peri- and postmenopause triggers anabolic resistance How to optimize protein intake during the menopause transition Is there a protein limit per meal? Debunking the 30g myth Animal vs. plant protein: what the research says about quality and calories Is high protein bad for kidneys? Dr. Ferrando debunks the myth Why total daily protein matters more than meal timing or distribution How to use protein and amino acids during injury, illness, or fat loss 🧠 Key Takeaway: To build and preserve muscle—especially in midlife and beyond—you need to combine resistance training with high-quality essential amino acid intake. Total daily protein intake is critical, and older adults often need more, not less. Don’t fear high-protein diets—embrace them intelligently to age strong, lean, and healthy. 💡 Mentioned in This Episode: 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.  

Dr. Eric Ravussin reveals fascinating insights on metabolic adaptation and its impact on fat loss, especially when using GLP-1 medications. Discover how muscle loss can occur during weight loss and effective strategies to preserve lean mass. The episode emphasizes the importance of optimizing protein intake and explores the differences between intermittent fasting and calorie restriction for longevity. Additionally, it discusses overcoming weight plateaus and the crucial role of nutrition in successful fat loss.