Optimal Protein Podcast with Vanessa Spina

Dr. Eric Ravussin, a world-renowned metabolism expert, dives into the intricacies of energy balance and fat loss. He unpacks metabolic adaptation, explaining how the body defends against weight loss and the critical importance of preserving lean muscle through adequate protein intake and resistance training. The conversation also explores the effects of GLP-1 medications, mitochondrial health, and dietary strategies like caloric restriction for sustainable metabolic health. This insightful dialogue is packed with practical tips for effective weight management, especially for older adults.

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause. She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you’re dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today. 🔬 What You’ll Learn in This Episode: • What collagen is, how it’s formed, and how it differs from muscle protein • Why collagen is about more than just beauty—and what it actually does in joints, ligaments & tendons • How bioactive peptides signal tissue remodeling • What the research says about collagen for joint pain and functional recovery • How protein needs change in women during the menopause transition • Why collagen should not count toward your daily protein target • The ideal collagen dose (10–15g), timing, and co-factors for best results • Differences between bovine and marine collagen—and which may be better for joints • Why most women are under-consuming protein and over-relying on cardio • The fat loss impact of combining resistance training with a collagen + high protein lifestyle 🔗 Resources: • 🧴 Tone Collagen: Shop here • 🧠 Follow Vanessa on Instagram: @ketogenicgirl • 🎙️ Podcast Instagram: @optimalproteinpodcast Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide: https://ketogenicgirl.com/pages/new-free-ebook 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.

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging. This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on: The anabolic differences between animal and plant proteins Sex-specific protein metabolism How collagen supports joint health, recovery, and visible skin improvements Vanessa also shares her personal use of Tone Collagen  (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it’s a supplement that works for both performance and beauty. If you’re looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field. 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 @ketogenicgirl 📘 Free High-Protein Keto Guide 💡 Get 20% off the Tone LUX Crystal Red Light Therapy line at 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.

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy. Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time. What You’ll Learn: What the science actually says about building muscle in a deficit How to calculate your ideal protein intake using lean body mass Why most people are undertraining (and how to fix it fast) The power of Myo-reps for hypertrophy and fat loss Chris’s high-protein lean bulking strategies (without the fat gain) What to do if you’ve been stuck or plateaued for years His tips for women and beginners who want to successfully recomp Why fasting might hinder your physique goals The surprising role of mold, hormones, and internal health in fat loss Whether you’re a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition. Mentioned in this episode: Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!) •🔗 Learn more about the TONE LUX Red Light Therapy line and get 20% OFF with the code VANESSA 🎁 Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at https://bioptimizers.com/Vanessa Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 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. 👥 Join the community: Optimal Protein Podcast Facebook Group  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!

In a fascinating discussion, Christopher Barakat, a researcher and educator in exercise science, shares his expertise on body recomposition—how to build muscle while losing fat. He introduces innovative training techniques like Myoreps, emphasizing their time efficiency and effectiveness. The episode also delves into the critical role of protein intake in enhancing physique, common pitfalls in fat loss journeys, and tailored strategies for beginners. With a perfect blend of science and practical advice, listeners gain invaluable insights to achieve their fitness goals.

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you’ve ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake. What You’ll Learn in This Episode: Why only 10% of your protein goes to muscle—and where the rest goes The truth about plant vs. animal protein for muscle-building What “Survive vs. Thrive” means when it comes to amino acids How to dose protein for aging muscles and overcome anabolic resistance Which supplements are worth taking (and which aren’t) Why you’re seeing more anti-protein headlines—and what’s really behind them Mentioned in This Episode: Ketone IQ: ketone.com/vanessa – 30% off subscription Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa”  Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa 👤 Connect with Vanessa: Instagram: @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. 📲 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 eye-opening episode of the Optimal Protein Podcast, I’m joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health. Whether you’re trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn’t delivering results, this episode delivers actionable science you need to hear. What We Cover in This Episode: 🧬 The surprising ways protein supports your entire body—far beyond just muscle ⚖️ What “Survive vs. Thrive” really means when it comes to protein source 📡 Why some proteins send powerful growth signals—and others don’t 🌱🥩 The truth behind plant-based vs. animal-based proteins for body composition 🧪 What most studies don’t tell you about protein effectiveness 🔥 How protein can help—or hinder—your fat loss and muscle gain goals 👵 The real reason aging adults struggle with muscle loss 🚨 Why your daily protein choices may be sending the wrong message to your body Key Quote: “Every time you eat, you’re sending your body a signal: either to build, maintain, or break down. Choosing the right protein means choosing the right signal.” 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! 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://www.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 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.  

Timestamp straight to the research study - 10:11 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 episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less. Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau. You’ll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa’s own experience applying these principles for effortless appetite control and improved body composition. 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 @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!

In this enlightening discussion, Nayan Patel, an expert pharmacist and author of The Glutathione Revolution, dives into the transformative power of glutathione, dubbed the master antioxidant. He explains how boosting glutathione can combat oxidative stress, reduce inflammation, and support detoxification. Listeners learn effective dietary and supplement strategies to enhance glutathione production, as well as the consequences of deficiency. Patel shares insights on its role in longevity, immune health, and even skin rejuvenation, making it essential for anyone focused on optimal health.

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!