Episodios

  • 12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science

    12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science
    May 26 2025

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

    In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage.

    Questions answered in this episode include:

    • Why is it so hard to lose weight 3 months postpartum—even while breastfeeding?
    • Tips for busy moms with two kids trying to lose baby weight
    • Is it safe to do keto or intermittent fasting while trying to conceive?
    • How many calories does Vanessa eat in a day for maintenance and fat loss?
    • Is it true that women over 60 can’t absorb protein as well?
    • Do you need to carb cycle to keep burning fat efficiently?
    • What’s the deal with Ketone-IQ and how to make it taste better?
    • Is micellar casein protein good for fat loss and muscle building?
    • What’s the best type of protein powder?
    • When is Tone Protein coming back?
    • Are there toxins like PFAs in clothing and underwear—and should we be worried?
    • Can keto or high-protein diets help manage lipedema?

    Whether you’re focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, this episode is for you.

    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 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.

    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.
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    1 h y 1 m
  • The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows

    The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows
    May 23 2025

    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 Friday’s episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women’s fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts.

    If you’ve ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one’s for you.

    TOP 12 MYTHS: The RDA for protein, high protein diets & kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more!

    Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you’re in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works.

    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 @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 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.
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    36 m
  • Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight

    Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight
    May 19 2025

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

    In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women’s fitness, the latest research on protein requirements, and practical strategies for building muscle at any age.

    Key Topics:

    • Why the current RDA for protein may be too low for optimal muscle health

    • What “lifting heavy” really means and if it matters for bone density and muscle growth in women

    • Does the anabolic window matter?

    • How hormones actually impact muscle growth

    • If women’s protein needs are higher than men’s, especially for active or aging women... and more!

    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

    Get YOUR 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.
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    1 h y 28 m
  • The Top 12 Protein Foods for Burning Fat and Boosting Metabolism

    The Top 12 Protein Foods for Burning Fat and Boosting Metabolism
    May 16 2025

    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 episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle.

    Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go.

    Key Topics Covered:

    • Why protein is essential for fat loss and metabolic health

    • The thermic effect of protein and its role in burning calories

    • The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth

    • Practical tips for hitting your protein goals when traveling

    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 @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

    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!
    Más Menos
    37 m
  • Dr. Gabrielle Lyon's Clinical Nutritionist Julia Mitchell: From Fat Loss to Body Recomposition- Why Muscle is the Missing Link

    Dr. Gabrielle Lyon's Clinical Nutritionist Julia Mitchell: From Fat Loss to Body Recomposition- Why Muscle is the Missing Link
    May 12 2025

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

    In this episode, I sit down with Julia Mitchell to explore the principles of muscle-centric medicine and the critical role muscle plays in overall health, longevity, and body composition. We discuss practical strategies for achieving your fitness goals, from optimizing protein intake to structuring your day for success, and choosing the right carbs and fats for muscle growth.

    In this episode, you’ll learn:

    • The core fundamentals of achieving the body composition you want

    • How to set yourself up for long-term success with organization and planning

    • High-protein nutrition tips, including the best on-the-go sources

    • How busy moms can prioritize their fitness goals without sacrificing everything else

    • The impact of muscle on metabolic health and longevity

    • High-fat vs. high-carb approaches when protein is optimized

    • Tips for selecting the right carbs and fats for your specific goals

    • Real-world advice for building and preserving muscle mass

    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 on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at 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.
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    1 h y 19 m
  • The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode)

    The Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode)
    May 9 2025
    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 myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women’s physiology and strength training — and breaks down the real science behind the most persistent myths in women’s fitness and hormones. From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you’ve ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice. 🔍 What You’ll Learn in This Episode: If fasted training and intermittent fasting are harmful for womenThe truth about muscle loss and whether protein timing really matters for womenWhat the science actually says about cortisol, cardio, and belly fatWhether hormone replacement therapy can prevent muscle loss after menopause (the jury is still out and the science is not settled)Whether you need to lift “heavy” to build strength and toneThe surprising limitations of creatine and other popular supplementsWhy insulin spikes from protein or coffee aren’t a problemThe truth behind hormone testing and so-called “estrogen dominance”Whether zone 2 cardio or sprint intervals are best for women over 40How to train smarter — without fear, confusion, or gimmicksThe mindset shift that makes high-protein keto sustainable This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time. •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 @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. 📲 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!
    Más Menos
    47 m
  • Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple

    Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple
    May 5 2025

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

    In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training.

    Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science?

    Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.

    🔍 In This Episode, We Cover:

    • Is fasted training harmful for women?

    • Do women need to consume protein within 45 minutes of exercise?

    • Does intermittent fasting cause muscle loss?

    • Does syncing your workouts to your cycle actually work?

    • How menopause affects muscle building (and how it doesn’t)

    • HRT and muscle maintenance during menopause

    • How to prioritize what actually works for body composition

    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:

    • Instagram: @ketogenicgirl
    • Podcast: The Optimal Protein Podcast
    • Free High-Protein Keto Guide: www.ketogenicgirl.com

    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!

    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

    Guest: Follow Dr. Lauren Colenso-Semple on Instagram

    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.

    Más Menos
    1 h y 20 m
  • Exactly What to Eat on High-Protein Keto

    Exactly What to Eat on High-Protein Keto
    May 2 2025

    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.

    Wondering what to eat in a day on high-protein keto — and how much?

    In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet.

    You’ll learn:

    • How to set your macros (without overthinking it)

    • How to calculate your protein target for results

    • What a full day of eating looks like — with sample meals & snack ideas

    • How to meal prep smarter so you never feel stuck

    • The mindset shift that makes high-protein keto sustainable

    This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time.

    Mentioned in the Episode:

    • The Keto Reset eBook

    👤 Connect with Vanessa:

    • Instagram: @ketogenicgirl

    • Free high-protein keto guide: www.ketogenicgirl.com

    🔗 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 @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.
    Más Menos
    40 m
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