Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
Vanessa Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake!
Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!
Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!
Episodes
Mentioned books
Oct 12, 2026 • 1h 20min
T2 and Fat Burning: What the Thyroid Research Really Shows with Dr. Amie Hornaman
Dr. Amie Hornaman, thyroid specialist, educator, author, and founder of Fix Your Thyroid, explores T2, a lesser-known thyroid hormone derivative. They discuss mitochondrial fat burning, the carnitine shuttle, AMPK, brown fat, ketogenic metabolism, and the limited human research on T2 supplements. Safety questions, thyroid medication, and how to design better studies round out the conversation.
Oct 9, 2026 • 49min
7 Takeaways on Metabolic Flexibility, Fat Burning vs Fat Loss & Protecting Muscle
Can high ketones and better fat burning still fail to reduce body fat? This conversation breaks down metabolic flexibility, the difference between burning dietary fat and losing stored fat, and how calories, hunger, and sustainability shape progress. It also explores fueling workouts with carbohydrates, the reality of fasted cardio, protecting muscle with protein and strength training, and measuring progress beyond the scale.
Oct 5, 2026 • 1h 18min
Burning Fat vs. Losing Fat: Metabolic Flexibility Explained with Dr. Mike T. Nelson
Dr. Mike T. Nelson, an exercise physiologist and biomechanical engineer with a PhD in exercise physiology, explores metabolic flexibility and body composition. They unpack why burning fat during exercise is not the same as losing body fat, how ketones and dietary fat fit in, whether fasted cardio helps, keto’s impact on high-intensity performance, protein-sparing fasting, and strategies for preserving lean mass.
Oct 2, 2026 • 32min
6 New Science Takeaways on Losing Fat Without Losing Muscle
Can you lose body fat while maintaining or even gaining lean tissue? This discussion explores creatine and body recomposition, protein quality during calorie restriction, practical protein targets, meal timing, and what emerging research says about creatine for cognition and probiotics. It also examines sustainable fat-loss foundations, including resistance training, recovery, sleep, and realistic nutrition routines.
Sep 28, 2026 • 1h 6min
New Study on Creatine During Fat Loss and Body Recomposition: Dr. Drew Gonzalez
Dr. Drew Gonzalez, an exercise and nutrition researcher leading Sam Houston State’s Occupational Performance and Nutrition Lab, explores creatine during calorie deficits, lean-tissue gains, and body recomposition. They discuss protein quality, pork versus soy for recovery, essential amino acids, leucine, protein targets, time-restricted eating for firefighters, and whether probiotics add benefits to fat loss.
Sep 25, 2026 • 56min
Why Stubborn Fat Is So Hard to Lose + Protein-Sparing Fat Loss: Lyle McDonald Recap
Why does fat disappear from some areas while stubbornly clinging to others? This deep dive explores the physiology behind resistant fat, protein-sparing modified fasting, purposeful maintenance days, meal timing, ketosis, and muscle preservation. It also examines interval training paired with walking, realistic approaches to body composition, and the challenges of maintaining results long term.
Sep 21, 2026 • 1h 19min
The Stubborn Fat Solution: How to Mobilize Lower-Body Fat with Lyle McDonald
Lyle McDonald, author and body-composition expert, explains why lower-body fat can be so resistant to loss. He explores fat-cell receptors, blood flow, insulin sensitivity, ketosis, intervals and walking. They also discuss protein-sparing modified fasting, muscle retention, appetite control and strategies for managing regain without relentless dieting.
Sep 18, 2026 • 49min
My Postpartum Fat-Loss Progress + 10 Science-Backed Ways to Protect Muscle
Vanessa shares her postpartum fat-loss progress while breastfeeding and explores how to preserve muscle during weight loss. Topics include protein targets, meal timing, resistance training, whey versus pea protein, prehabilitation before bed rest, whey’s effects on blood sugar, and protecting lean mass during GLP-1 use.
Sep 14, 2026 • 1h 13min
Are You Losing Muscle Instead of Fat? The Protein Strategy That Protects Lean Mass: Dr. Leigh Breen
Dr. Leigh Breen, a University of Leicester researcher specializing in protein metabolism and skeletal muscle, explores how to preserve lean mass while losing weight. They discuss muscle loss during GLP-1-assisted dieting, protein targets, whey versus pea protein, leucine, and the often-missed opportunity of a high-protein breakfast. Breen also shares fascinating prehabilitation research on protecting muscle before bed rest and making resistance training accessible for older adults.
Sep 11, 2026 • 39min
My Current Fat Loss Plan & PSMF Update + You May Not Need 10,000 Steps
Vanessa shares her gradual postpartum fat-loss plan, including protein, calorie adjustments, resistance training, breastfeeding priorities, and future PSMF plans. She also challenges the idea that everyone needs 10,000 steps, exploring movement baselines, everyday activity, walking, sedentary time, wearable accuracy, and how daily movement complements strength training for body recomposition.
