Optimal Protein Podcast with Vanessa Spina

Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer! In this insightful episode of the Optimal Protein Podcast, we sit down with Dr. Robert Wolfe, a leading expert in protein metabolism and nutrition, to explore the science of optimizing protein intake for fat loss, muscle gain, and overall body recomposition. Dr. Wolfe shares his wealth of knowledge from decades of research, discussing how to tailor protein nutrition to achieve your health and fitness goals. We dive into the role of protein in metabolic health, the importance of amino acid quality, and practical strategies to maximize the benefits of protein in your diet. Whether you’re an athlete, a fitness enthusiast, or someone looking to enhance their body composition, this episode is packed with actionable insights. Key Topics Discussed: 1. The Science of Protein Metabolism: • How protein is metabolized in the body. • The role of amino acids in muscle protein synthesis (MPS) and recovery. 2. Protein and Fat Loss: • Why protein is essential for fat loss and lean muscle preservation. • The appetite-suppressing effects of protein. 3. Muscle Gain and Body Recomposition: • How to optimize protein timing and distribution for muscle growth. • The impact of essential amino acids (EAAs) on muscle protein synthesis. 4. Practical Protein Strategies: • How much protein you really need based on your goals. • Tips for incorporating high-quality protein into your diet. 5. Emerging Research: • Insights from Dr. Wolfe’s studies on protein intake and its effect on aging and metabolic health. Get 20% OFF the Tone LUX Red Light Therapy with the code VANESSA Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches! 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/   About Dr. Robert Wolfe: Dr. Robert Wolfe is a globally recognized researcher in protein metabolism and nutrition. With a prolific career spanning decades, he has authored over 500 peer-reviewed publications and is the recipient of numerous prestigious awards. His groundbreaking research has shaped modern approaches to protein nutrition, especially in the contexts of aging, athletic performance, and body recomposition. This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.  

Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA In this episode of the Optimal Protein Podcast, we explore a groundbreaking study that examines the impact of macronutrient composition—specifically protein and fiber intake—on weight loss success when calories are controlled. Vanessa breaks down the latest study on high quality weight loss and protein and fiber, as well as WHY and what that means. She also explores the role of the microbiome in satiety and why fiber is implicated in successful fat loss. Resources mentioned: Successful dietary changes correlate with weight‐loss outcomes in a new dietary weight‐loss program Get 20% off the New 2nd Generation Tone Device HERE  with the code 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: 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.

Join Dr. Cate Shanahan, a fat burning expert, Dr. Tommy Wood, a muscle building authority, Maria Emmerich, a nutrition consultant, and Eugene Loki, a fitness strategist, as they unveil groundbreaking insights into fat loss and muscle gain. They delve into metabolic flexibility and the importance of protein for lean fitness. Misconceptions about dietary fats and low-carb diets are challenged, while innovative strategies like protein-sparing fasting and strength training for women are emphasized. This discussion is packed with actionable advice for all fitness levels!

Discover the intriguing world of red light therapy and its impressive benefits! Learn how red and near-infrared light works with your body to boost skin health, aid muscle recovery, and even support weight loss. Get safety tips and find out the recommended usage frequency for optimal results. Dive into the differences between light wavelengths and what to consider when selecting a device. Plus, hear about the latest products and their health advantages. Get ready to enhance your wellness routine with this glowing information!

Join experts Dr. Shannon Ritchey, Dr. Gabrielle Lyon, Dr. Jorn Trommelen, and Dr. Sarah Zaldivar for a deep dive into fat burning and muscle building strategies for 2024. Dr. Zaldivar explains the limitations of combining fasting and priming for weight loss. Dr. Trommelen shares insights from his research on protein timing, while Dr. Ritchey offers muscular failure techniques tailored for women. Dr. Lyon discusses carbohydrate thresholds and their importance for women's health, especially during menopause. This discussion is packed with actionable tips for all fitness levels!

Discover intriguing insights on whether pre-workout protein or fasted workouts are better for fat burning. The discussion also dives into cycle syncing, muscle hypertrophy, and effective protein timing strategies for 2024. Skepticism about cycle syncing's benefits is explored alongside the importance of gut health and protein intake. Plus, learn about new tools and innovations that enhance both fitness and skincare, highlighted by cutting-edge research. Join a journey into optimizing your health and performance!

Get 20% off the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA In this episode of The Optimal Protein Podcast, we’re joined by Dr. Lauren Colenso-Semple to uncover the truth behind cycle syncing. Does tailoring your workouts and nutrition to your menstrual cycle really enhance performance and results? Or is it just another fitness trend? Dr. Colenso-Semple breaks it all down, sharing insights from her latest research on female physiology, sex-based differences, and the mechanisms behind muscle growth. Tune in as we discuss: • What cycle syncing really is—and whether it’s supported by science. • The impact of hormonal fluctuations on strength, recovery, and muscle protein synthesis (MPS). • The role of satellite cells and myonuclei in female muscle adaptation. • How to optimize strength training across all phases of the menstrual cycle. • The pros and cons of machines vs. free weights for women. • Evidence-based strategies for women to achieve better strength, health, and body composition. Dr. Colenso-Semple’s expert knowledge and years of practical experience make this a must-listen episode for anyone looking to cut through the noise and approach training with science-backed confidence. Guest Bio: Dr. Lauren Colenso-Semple holds a Ph.D. in Integrative Physiology from McMaster University, an M.S. in Exercise Science from the University of South Florida, and a B.A. in Psychology and Nutrition from the University of Buffalo. She regularly publishes peer-reviewed articles in leading exercise science journals, with a focus on female physiology and endocrinology, sex-based differences, and mechanisms of muscle growth. Beyond her research, Dr. Colenso-Semple is an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training. Resources Mentioned: • Link to Dr. Colenso-Semple’s new study on cycle syncing  Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches! 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/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa If you enjoyed this episode, make sure to subscribe and leave a review. Share your thoughts and questions with us on social media! 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/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa  

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA In this groundbreaking episode of The Optimal Protein Podcast, we dive into a fascinating new randomized controlled trial published in Obesity (link to study) that explores the impact of carbohydrate consumption on ketosis and hunger regulation. Key Topics Discussed: • Study Overview: The methodology and key findings of this recent trial, which evaluates how carbohydrates affect ketone production and appetite. • Carbs and Ketosis: Why carbohydrates are inherently “anti-ketogenic” and how they disrupt the metabolic state of ketosis. • Hunger Regulation: Evidence from the study that links higher carbohydrate intake to increased hunger levels and how this impacts weight management strategies. • Practical Implications: What these findings mean for those pursuing ketogenic or low-carb diets for fat loss, body recomposition, and improved metabolic health. • Satiety and Protein: How prioritizing protein can help counteract the hunger-inducing effects of carbs while supporting sustainable fat loss. Why This Episode Matters: This study provides compelling evidence that supports the ketogenic approach to nutrition by highlighting the direct relationship between carbohydrate intake and hunger signaling. Whether you’re a seasoned low-carb enthusiast or someone curious about the benefits of keto, this episode offers valuable insights and actionable takeaways. Links and Resources: • Full Study: Carbs Are Anti-Ketogenic • 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: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa - This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Dr. Cliff Harvey, a registered clinical nutritionist and expert in tailored macronutrient strategies, shares valuable insights on keto and carb-appropriate diets. He emphasizes the importance of bio-individuality in finding the right macronutrient balance for fat loss and performance. Harvey discusses how ketones and higher protein can preserve muscle during weight loss and how moderate-carb diets can support strength training. He also highlights protein's critical role in recovery and shares practical tips for optimizing daily intake.

Discover the transformative power of DXA body scans for detailed insights into your health. Learn how to assess muscle mass, bone density, and body fat percentage beyond just weight. Delve into the implications of resting metabolic rate on caloric needs and body composition. Explore personal revelations from health journeys over four years, including dietary changes and the impact of collagen supplementation. Plus, hear about the benefits of red light therapy for skin health and how regular assessments can guide your fitness goals.