Optimal Protein Podcast with Vanessa Spina

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• New Research on Muscle, Pregnancy, Menopause & Aging Strong: Dr. Christina Prevett 15.06.2026 1sa 32dk

  In this episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Christina Prevett, physiotherapist, researcher, and expert in women's health, strength training, pregnancy, postpartum recovery, and healthy aging. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Dr. Prevett shares why women are not fragile — and why strength training can be one of the most protective tools across the female lifespan. They discuss the latest evidence on resistance training during pregnancy, including heavy lifting, Valsalva/breath holding, pelvic floor concerns, miscarriage fears, diastasis recti, and returning to exercise postpartum. They also explore why muscle is essential for aging powerfully, how pre-frailty can be reversed, and why women in perimenopause, menopause, and beyond should feel empowered to build strength instead of being told to "do less." In this episode, we discuss: • The benefits of resistance training during pregnancy • Heavy lifting and pregnancy: what the latest evidence shows • Pelvic floor myths and misconceptions • Breath holding (Valsalva) and lifting safely while pregnant • Diastasis recti: what it is and what the research says • Returning to exercise after vaginal birth and C-section • Why strength training supports mental health during pregnancy and postpartum • Pre-frailty and how it can be reversed • Building muscle for longevity, independence, and healthy aging • Common myths about women's health and exercise circulating on social media • Why fear-based fitness advice can hold women back from thriving Dr. Prevett's work is helping redefine how we think about strength training across the female lifespan—from pregnancy and postpartum to menopause and beyond. This episode is packed with practical insights and empowering evidence-based guidance for women who want to build strength, preserve muscle, improve body composition, and age powerfully. Study Participation Note: During this conversation, Dr. Prevett discusses several pregnancy, postpartum, strength training, and running studies that were actively recruiting participants at the time of recording. Recruitment status may have changed since this episode was recorded. For the most up-to-date information on current research opportunities, please visit Dr. Prevett's Instagram profile (@dr.christina_prevett) and follow the links in her bio. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• PSMF SERIES: Protein Sparing Modified Fasting 101: Burn Fat, Preserve Muscle & Break Through Fat Loss Stalls 12.06.2026 49dk

  Welcome to the first episode of the Summer Protein Sparing Modified Fasting Series on the Optimal Protein Podcast. In this episode, Vanessa introduces the science, history, and practical application of protein sparing modified fasting, or PSMF, as a powerful tool for fat loss and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explains how PSMF was originally developed to help preserve lean body mass during severe energy restriction, why it differs from water fasting or traditional low-calorie dieting, and how prioritizing protein can help support satiety, fat loss, and muscle retention. This episode also explores the origins of PSMF with Dr. George Blackburn and Dr. Bruce Bistrian, its use in bariatric and physique-prep settings, and why strategic high-protein, lower-calorie days may be especially helpful for those who want to lose fat while protecting hard-earned muscle. You'll learn what a PSMF day can look like in practice, including protein targets, calorie ranges, lean protein choices, and how to combine PSMF days with maintenance days for a more sustainable approach. In this episode, Vanessa covers: What protein sparing modified fasting is Why preserving lean mass matters during fat loss How PSMF differs from water fasting The history of PSMF and its clinical origins Why protein supports satiety and metabolic rate How PSMF may support rapid fat loss without sacrificing muscle Practical meal structure, macros, and food examples Why resistance training is key for body recomposition Who PSMF may and may not be appropriate for Summer PSMF Series Re-Release Note: This episode was previously released on the Optimal Protein Podcast and is being re-released as part of the Summer Protein Sparing Modified Fasting Series. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on ⚠️ Disclaimer: This episode is for educational purposes only and is not medical advice. Always consult your physician before beginning any new diet, fasting, weight loss, or exercise protocol.
• Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio 08.06.2026 1sa 24dk

  In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation. Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL. This conversation explores why not all weight loss is fat loss — and why consuming too many carbohydrates during a calorie deficit may, in certain conditions, shift the body toward burning more lean mass instead of body fat. They also discuss how to structure protein, carbohydrates, and fats for better body composition, why carbohydrate tolerance depends on activity level, the importance of resistance training, keto adaptation, meal timing, fasting, protein distribution, and why protecting muscle should be the priority during fat loss. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In This Episode Why low-carb may burn more fat in a calorie deficit What happens when calories and protein are matched between high-carb and low-carb diets Why fat loss and weight loss are not the same thing How higher-carb dieting may affect muscle retention during a deficit Why excess carbohydrates can impair body composition outcomes How insulin, glucose, triglycerides, HDL, and fatty liver connect to fat loss Why carbohydrate tolerance depends on activity level How much carbohydrate may be appropriate for sedentary vs active people Why protein needs increase during fat loss How to think about protein distribution across the day Why protein-first meals support better blood glucose control How keto adaptation changes energy metabolism Why resistance training is essential for preserving muscle Dr. Naclerio's upcoming research on low-carb diets, protein, fish oil, and body composition The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• Why Low-Protein Diets Backfire for Fat Loss: Dr. Dan Moore Recap 05.06.2026 34dk

  In this solo episode, Vanessa breaks down the biggest takeaways from her conversation with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto. This episode is a deep dive into muscle protein synthesis, protein intake, fat loss, aging, and why preserving lean mass is one of the most important factors for long-term metabolic health and body composition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explains: What muscle protein synthesis actually is Why muscle is constantly remodeling Why low-protein dieting can accelerate muscle loss How calorie deficits increase protein requirements Why resistance training is the most powerful muscle-preserving signal The truth about the "protein per meal ceiling" Why whey protein is so effective What anabolic resistance really means Why movement and exercise become increasingly important as we age How menopause impacts muscle loss and metabolic health This episode also explores why muscle is not just aesthetic tissue — it is metabolic, protective, and longevity-promoting tissue. In This Episode Muscle protein synthesis explained Protein turnover & muscle remodeling Why low-protein diets backfire Protein needs during fat loss Resistance training & muscle preservation The protein ceiling debate Whey protein & leucine Anabolic resistance & aging Menopause & muscle loss Protein timing & meal distribution Fat loss vs muscle loss Metabolic health & longevity The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore 01.06.2026 1sa 12dk

  In this episode, Vanessa sits down with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto, for a deep dive into protein, muscle protein synthesis, fat loss, and aging. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Dr. Moore explains what muscle protein synthesis actually is, how it's measured in research using metabolic tracers, and why building muscle is about more than just "hitting your protein target." They unpack what happens when protein intake is too low, why muscle is the body's amino acid reservoir, and how low-protein dieting can accelerate muscle loss — especially during calorie restriction. They also discuss: Whether there is truly a cap to protein per meal Why whey protein is so effective The role of leucine and protein quality Anabolic resistance and aging muscle Why movement and resistance training become increasingly important with age How to preserve lean mass during fat loss Why protein needs increase during calorie deficits This episode is packed with practical takeaways on optimizing protein intake for body composition, metabolic health, and longevity. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• Maria Emmerich Recap: The Hormone Changes Affecting Fat Loss 29.05.2026 27dk

  Why does fat loss suddenly become harder after 40 — even when women are dieting and exercising? In this Friday solocast recap, Vanessa breaks down the biggest takeaways from her conversation with Maria Emmerich on menopause, hormones, insulin resistance, body composition, HRT, peptides, and metabolic health. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explores the connection between estrogen decline and insulin resistance, why testosterone matters for women far beyond libido, how progesterone affects sleep and anxiety, why muscle becomes critical for longevity, and why traditional high-fat keto often stops working in menopause. She also dives into the growing conversation around peptides, GLP-1 medications, mitochondrial health, hyperbaric oxygen therapy, and the importance of prioritizing protein and resistance training during midlife. In This Episode Why menopause changes insulin sensitivity The connection between low estrogen and belly fat Testosterone's role in women's motivation, energy, and muscle Why progesterone affects sleep quality and anxiety Why protein becomes MORE important after 40 Why keto and carnivore can stall in menopause Resistance training as anti-aging medicine The role of muscle in metabolic health and longevity Peptides and mitochondrial health GLP-1 medications and concerns about muscle loss The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• Maria Emmerich: HRT, Peptides & Why Fat Loss Changes in Menopause 25.05.2026 1sa 18dk

  Why does fat loss suddenly become harder in perimenopause and menopause — even when women are dieting and exercising? In this episode, Maria Emmerich joins Vanessa to unpack the hormonal and metabolic shifts driving changes in body composition after 40. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA They discuss estrogen and insulin resistance, testosterone in women, sleep disruption, sarcopenia, menopause belly fat, HRT, protein intake, resistance training, and why traditional keto can stop working in midlife. Topics Discussed Why women become more insulin resistant in menopause The connection between low testosterone and low motivation Why sleep gets worse in perimenopause HRT myths and misconceptions Why protein becomes more important after 40 Keto stalls, high fat diets, and body composition Strength training for hormones and longevity Peptides, MOTS-c, and mitochondrial health GLP-1 medications and muscle loss concerns Hyperbaric oxygen therapy and recovery The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• New Rapid Fat Loss Study, Menopause Weight Loss Resistance & More: Dr. Bill Campbell Recap 22.05.2026 41dk

  In this Friday deep dive recap, Vanessa Spina breaks down the biggest takeaways from her recent interview with leading body composition researcher Dr. Bill Campbell. 🎉 The Memorial Day Sale starts early! Use code MEMORIALDAY40 for 40% off Tone devices & red light therapy, and MEMORIALDAY25 for 25% off the brand new PSMF Library including the digital download, printed book, and 2 months free community access. Visit Ketogenicgirl.com to SAVE BIG! The episode explores one of the most debated topics in women's health right now: menopause and weight loss resistance. Vanessa unpacks Dr. Campbell's newest research on resistance-trained peri- and postmenopausal women, including whether some women truly become less responsive to traditional calorie deficits during menopause. Vanessa also discusses: Dr. Campbell's rapid fat loss study in menopausal women How participants lost fat while preserving lean mass Why body water measurements matter in body composition research Sleep deprivation and fat loss resistance GLP-1 medications, muscle loss, and weight regain Why exercise is critical for weight maintenance Protein timing and body recomposition Reverse dieting and post-diet strategies Carbohydrate vs. fat overfeeding research Why high protein remains essential for fat loss and muscle preservation This episode is packed with practical insights and cutting-edge science on menopause, protein, body recomposition, and metabolic health. Memorial Day Sale Starts Early 🎉 The biggest Memorial Day Sale of the year has officially started early at Ketogenic Girl! Use Code MEMORIALDAY40 -  Get 40% OFF: Tone LUX high-power red light therapy panels Crystal Red Light Mask NEW Contour device for neck & décolleté All Tone breath ketone devices Use Code MEMORIALDAY25 - Get 25% OFF: Get 25% OFF the brand new PSMF Library, including: Instant digital download Premium printed book shipped to you 2 months free membership in the private support group Shop now at: ketogenicgirl.com The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• New Rapid Fat Loss Study, Menopause Weight Loss Resistance & More | Dr. Bill Campbell 18.05.2026 1sa 23dk

  In this episode, Vanessa Spina is joined again by leading body composition scientist Dr. Bill Campbell for a deep dive into menopause, weight loss resistance, rapid fat loss, protein, muscle preservation, and the newest research coming out of his lab. 🎉 The Memorial Day Sale starts early! Use code MEMORIALDAY40 for 40% off Tone devices & red light therapy, and MEMORIALDAY25 for 25% off the brand new PSMF Library including the digital download, printed book, and 2 months free community access. Visit Ketogenicgirl.com to SAVE BIG! They unpack one of the biggest debates in women's health right now: is menopause-related weight loss resistance real, or are women simply underreporting calories? Dr. Campbell explains why the answer may be more nuanced than social media suggests, and why he is now dedicating much of his research career to studying resistance-trained peri- and postmenopausal women. Vanessa and Dr. Campbell discuss: New research on menopause and "weight loss resistance" Why longitudinal menopause studies matter Rapid fat loss protocols without lean mass loss Protein-sparing modified fasting approaches Sleep deprivation and fat loss resistance GLP-1 medications, lean mass loss, and weight regain Why exercise is critical for maintaining weight loss Protein timing and body recomposition Reverse dieting and post-diet strategies Overfeeding carbs vs. fats Why high protein remains essential for body composition This episode is packed with practical insights and cutting-edge science for anyone interested in fat loss, muscle preservation, menopause, and metabolic health. Resources: Dr. Bill Campbell's Body by Science Research Review: billcampbellphd.com Follow Vanessa: ketogenicgirl.com Memorial Day Sale Starts Early 🎉 The biggest Memorial Day Sale of the year has officially started early at Ketogenic Girl! Use Code MEMORIALDAY40 -  Get 40% OFF: Tone LUX high-power red light therapy panels Crystal Red Light Mask NEW Contour device for neck & décolleté All Tone breath ketone devices Use Code MEMORIALDAY25 - Get 25% OFF: Get 25% OFF the brand new PSMF Library, including: Instant digital download Premium printed book shipped to you 2 months free membership in the private support group Shop now at: ketogenicgirl.com The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here   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.
• The Muscle-First Approach to Fat Loss, Protein & Healthy Aging - Dr. Antonella Schwarz Recap 15.05.2026 42dk

  In this Friday solo recap, Vanessa breaks down the biggest takeaways from her recent interview with Dr. Antonella Schwarz on why the goal should not simply be to lose weight, but to build and preserve muscle. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explores the critical difference between weight loss and fat loss, why the scale can be misleading, and how losing weight without resistance training and adequate protein can leave you metabolically weaker over time. She also dives into Dr. Schwarz's latest research on higher protein intake and muscle adaptations, why many people unknowingly under-eat protein, and why protein is uniquely satiating compared to hyper-palatable carb-fat foods. The episode also covers resistance training for women during perimenopause, menopause, and pregnancy, including how lifting weights may support body composition, strength, metabolic health, confidence, and long-term resilience. This episode is a powerful reminder that the most effective fat loss strategy may not be chasing smaller — it may be building stronger. In This Episode Why weight loss and fat loss are not the same thing How dieting without resistance training can worsen body composition Why the scale may not reflect true metabolic health What Dr. Schwarz's protein research revealed about muscle growth Why many people still under-eat protein How resistance training supports women through aging and pregnancy Why muscle may be the key to fat loss, longevity, and resilience The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• Build Muscle to Burn Fat & Age Better with Dr. Antonella Schwarz 11.05.2026 1sa 11dk

  Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence. They also explore Dr. Schwarz's latest research on high-protein intake and muscle adaptation, including why consistently hitting higher protein targets may support greater muscle size and strength gains—especially for active individuals and women as they age. The conversation also covers resistance training during perimenopause, menopause, and pregnancy, including how lifting weights may support mood, confidence, bone density, body composition, and overall resilience. Dr. Schwarz also shares how she adapted her own training and nutrition while exercising throughout pregnancy. In this episode: Why the scale may be misleading you about your true body composition The hidden downside of fat loss without resistance training What Dr. Schwarz's newest research revealed about higher protein intake and muscle growth Why strength may be one of the most important predictors of longevity and independence How resistance training may support women through perimenopause, menopause, and pregnancy Why a muscle-first approach could completely change the way you think about fat loss and aging The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• The Real Reason Keto Stops Working for Fat Loss & The Protein Shift That Fixes Keto Fat Loss Stalls (Craig Emmerich Recap) 08.05.2026 40dk

  Why do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight? In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa also dives into fuel partitioning, the Randall cycle, personal fat threshold, and why so many people get stuck in "diet islands" after using keto, carnivore, fasting, or low-carb diets to lose weight. She shares her personal experience gaining weight on traditional high-fat keto, then later losing 14 pounds of body fat using alternating protein-sparing modified fasting days and maintenance days. This episode is all about using structure, protein, and metabolic strategy to burn body fat while preserving lean mass. In This Episode Why high-fat keto can stall fat loss The difference between burning dietary fat and stored body fat Why ketosis does not automatically mean fat loss How fuel partitioning affects body composition Why protein is the anchor for recomposition The dieting trap of losing muscle and regaining fat How protein-sparing modified fasting protects lean mass Vanessa's approach: alternating PSMF days with maintenance days Why personal fat threshold matters for metabolic health How to avoid getting stuck in keto, carnivore, or fasting "diet islands" Why body composition matters more than scale weight Resources Mentioned Craig & Maria Emmerich The Art of Metabolic Health IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• Why You're Not Losing Fat on Keto — and How to Fix It: Craig Emmerich 04.05.2026 1sa 14dk

  Why do so many people lose weight on keto… only to stall—or even gain it back? In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Craig explains the science behind protein as the primary driver of fat loss, why cutting calories alone can backfire, and how repeated dieting or fasting without enough protein can lower metabolic rate by reducing lean muscle mass. They also dive into protein-sparing modified fasting (PSMF)—what it is, how it works, and how to use it strategically 1–3 days per week to accelerate fat loss while preserving muscle. Vanessa shares her personal experience using PSMF to lose body fat efficiently without feeling deprived. You'll also learn: Why combining high fat and high carbs can block fat burning The Randle Cycle and fuel competition explained simply How to break through fat loss plateaus without cutting calories further Who PSMF is best for—and who should avoid it Why structure matters more than willpower How to transition off strict diets and find a sustainable long-term approach At the end of the episode, Craig shares insights into Maria Emmerich's current weight regain journey, including how she is strategically increasing carbohydrates, strength training, and focusing on rebuilding muscle. If you've ever felt stuck on keto or frustrated by fat loss plateaus, this episode will give you a clear, science-backed strategy to move forward. 📘 Craig & Maria Emmerich's Book The Art of Metabolic Health The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 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.
• The Fat Loss Formula: Why Protein + Fiber Work Better Together (Plus How Much Fiber You Actually Need) 01.05.2026 32dk

  You've been told to eat more fiber… But what if that's not why you're still hungry? In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss. This episode unpacks why some "high fiber" diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier. 🎯 In This Episode: How much fiber you actually need per day Why "eat more fiber" isn't enough The real driver of satiety (most people miss this) Why some high-fiber foods make you hungrier 💡 Listen if: ✔ You're eating "healthy" but still hungry ✔ Fat loss feels harder than it should ✔ You want a simpler, more effective approach The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.
• Fiber Expert Says THIS Matters More for Fat Loss… (It's Not Fiber) | Dr. Joanne Slavin 27.04.2026 1sa 23dk

  In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein.  👉 Extended one more day: The PSMF Library is available at ketogenicgirl.com — use code PSMFLAUNCHDISCOUNT70 to save $70! With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss: 👉 What actually controls hunger and calorie intake? In this conversation, they explore how different nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way. In This Episode What drives satiety and fullness Protein, fiber, and appetite Carbohydrate quality Ultra-processed foods Practical strategies for fat loss Key Takeaway Fat loss becomes easier when your nutrition is structured to support satiety — not fight it. 🔗 PSMF Library (Extended 1 More Day) Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only. This is Vanessa's structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day. 👉 Get it here: ketogenicgirl.com and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch!  Includes: High-protein recipe library PSMF + maintenance structure Digital + printed book 3 months community access If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛 👉 Check it out here (special pre-order discount) Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.  
• New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation 24.04.2026 37dk

  In today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat.  Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing 🎉 The PSMF Library is officially live — get your discount HERE This episode answers a critical question: 👉 How much protein do you actually need to lose fat without losing muscle? Unlike traditional studies that compare "high vs low protein," this research reveals a clear dose-response relationship — showing that: 👉 As protein intake increases, muscle retention improves during dieting 🧠 What You'll Learn Vanessa breaks down the study step-by-step in simple, easy-to-understand terms: What a meta-analysis is (and why it matters) What a meta-regression is (and why it's more powerful) How researchers analyzed protein intake across multiple studies What fat-free mass really means (and why it matters for your results) 🎙️ Key Insights from Dr. Eric Helms Why higher protein intake protects lean mass during fat loss The range where muscle loss is minimized (~0.85–1g per lb body weight) Why leaner individuals require more protein The critical role of calorie deficit size and resistance training Why protein supports fat loss indirectly through satiety and adherence 🔬 Vanessa Also Breaks Down Whether more protein is always better (and where diminishing returns begin) How to structure your diet for optimal fat loss + muscle retention The biggest mistakes people make when dieting This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works. 🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live 🎉 And this is your final chance to lock in the launch discount. This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Printed PSMF Library (premium edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here (special pre-order discount) IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
• New Meta-Analysis: How to Burn Fat & Preserve Muscle While Dieting | Dr. Eric Helms 20.04.2026 1sa 13dk

  Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount  HERE They discuss Dr. Helms' new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle. This episode is a masterclass in protein, body recomposition, and fat loss strategy. The PSMF Library is officially live for pre-order 🎉 (Time limited offer) This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Check it out here (special pre-order discount) Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.
• New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap! 17.04.2026 37dk

  In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they're eating "high protein." She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health. This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition. If you're trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application. In this episode: Why protein requirements may be higher than current guidelines Hidden amino acid losses (gut, oxidation, turnover) Why "high protein" may still not be enough Essential amino acids vs total protein Why protein quality impacts fat loss outcomes Animal vs plant protein efficiency Protein, satiety & appetite regulation How protein supports muscle retention in fat loss Practical protein targets for body recomposition The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉  Check it out here (special pre-order discount) BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
• New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck 13.04.2026 1sa 27dk

  In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount  HERE They explore how protein needs have traditionally been calculated, what's been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss. Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health. If you've ever felt like you're eating "high protein" but not seeing results — this episode explains why. In this episode: Why protein requirements may be underestimated Essential amino acids vs total protein Hidden amino acid losses (gut, oxidation, turnover) Why protein quality matters for fat loss Animal vs plant protein efficiency Protein, satiety & appetite regulation (GLP-1) Protein needs in fat loss & menopause Practical targets for optimizing body composition The PSMF Library is officially live for pre-order 🎉 (Time limited offer) This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Check it out here (special pre-order discount) Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.
• The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation 10.04.2026 1sa 2dk

  In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE She unpacks: The Bernstein Diet The Zone Diet (40/30/30) The Ornish Diet (very low fat) The HCG very low calorie diet Traditional ketogenic diets But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition: Calories Macro composition Protein intake (grams and per kg bodyweight) And the quality of weight loss Because what most people don't realize is: 👉 Many popular diets are not designed to preserve lean mass 👉 Protein intake is often far lower than what's optimal in a calorie deficit In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle. 🔬 WHAT YOU'LL LEARN Why low-carb does not automatically mean high-protein The actual protein intake in popular diets (and why it matters) The difference between weight loss and body recomposition Why very low calorie diets often lead to muscle loss How protein intake impacts fat loss efficiency Which diets are most effective for preserving lean mass The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Check it out here (special pre-order discount) IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.