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PODCAST

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake! Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming

health & fitness nutrition

All Episodes

01:09:28

The Truth About Collagen, Protein Timing & Fat Loss...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/23

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging. This conversation covers everything from

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37:53

Advanced Fat Loss & Muscle Gain Strategies from the...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/20

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy. Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top

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01:21:16

Advanced Fat Loss & Muscle Gain Strategies Backed by...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/16

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa Today’s episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy. We discuss cutting-edge training methods like Myoreps, to support efficient

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38:14

The Science of Survive vs. Thrive: Which Protein...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/13

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains

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01:25:51

Eat for the Body You Want: How Protein Quality...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/09

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this eye-opening episode of the Optimal Protein Podcast, I’m joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and

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49:47

New Study: Doubling Your Protein Burns 128 Extra...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/06

Timestamp straight to the research study - 10:11 IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally

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01:12:26

Burn Fat, Detox Daily & Age Slower with This Master...

Optimal Protein Podcast with Vanessa Spina ·

2025/06/02

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity. You’ll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging

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52:31

This New Study in Women Just Changed Fasted Training...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/30

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 Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results

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01:00:38

12 Most-Asked Questions on Fat Loss, Hormones &...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/26

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

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35:52

The Truth About Protein, Muscle, and Fat Loss for...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/23

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

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01:27:46

Do Women Need More Protein? Dr. Stuart Phillips Sets...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/19

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

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36:49

The Top 12 Protein Foods for Burning Fat and Boosting...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/16

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

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01:19:11

Dr. Gabrielle Lyon's Clinical Nutritionist Julia...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/12

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

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46:45

The Biggest Fitness Myths for Women: What The...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/09

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

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01:20:29

Exposing the Truth: Fasted Workouts, Lifting Heavy,...

Optimal Protein Podcast with Vanessa Spina ·

2025/05/05

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

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40:08

Exactly What to Eat on High-Protein Keto

Optimal Protein Podcast with Vanessa Spina ·

2025/05/02

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

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01:20:11

Building Muscle, Burning Fat & Eating Enough Protein...

Optimal Protein Podcast with Vanessa Spina ·

2025/04/28

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners. If you want real results, not just internet fitness myths — this episode is for you. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS

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42:59

The End of Dieting: Fat Loss Forever — Recap of Dr....

Optimal Protein Podcast with Vanessa Spina ·

2025/04/25

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 deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably

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01:28:58

Effortless Fat Loss with Dr. Ted Naiman

Optimal Protein Podcast with Vanessa Spina ·

2025/04/21

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat.

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54:40

Ready for a Reset? Your Easy Start Guide to Higher...

Optimal Protein Podcast with Vanessa Spina ·

2025/04/18

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. Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset — a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss. Whether you’re new to keto or ready to do

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