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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

52:27

BREAKING NEWS EXPLAINED: Your Metabolism Isn't...

Optimal Protein Podcast with Vanessa Spina ·

2025/12/12

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has shaped how we diet, how we train, and even whether we bother moving more at all. But a brand-new 2025 human study challenges that idea in a way that could

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01:11:33

BREAKING: Your Body Burns More Calories Than We...

Optimal Protein Podcast with Vanessa Spina ·

2025/12/08

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In today's episode, Vanessa sits down with Dr. Howard, the lead author of a brand-new PNAS study that is challenging one of the most widely accepted ideas in human metabolism. For years, many scientists believed that our bodies operate within a fixed daily calorie "budget," and that after a certain point, increasing activity doesn't increase

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46:08

Shocking New Research on Creatine & Collagen: What...

Optimal Protein Podcast with Vanessa Spina ·

2025/12/05

In today's episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women's fat loss, muscle tone, metabolic health, skin rejuvenation, and longevity: creatine and collagen. You'll discover why creatine is no longer just a gym supplement, and how groundbreaking new data shows collagen may actually influence biological age. This episode is packed with cutting-edge insights every woman needs to hear. Timeline Mitopure Gummies — The #1

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01:18:06

Is Intermittent Fasting Sabotaging Your Muscle? The...

Optimal Protein Podcast with Vanessa Spina ·

2025/12/01

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In this science-packed episode, Dr. Cas Fuchs breaks down the surprising ways intermittent fasting, under-fueling, cold plunges, and low glycogen can quietly sabotage your muscle, strength, and body recomposition goals. We uncover the truth about IF for active women, what really matters for protein timing and distribution, how

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47:37

Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/28

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE In this episode, Vanessa reveals why she quit intermittent fasting after nearly a decade — and how she went on to lose 13+ pounds of fat by switching to a completely different approach that's supported by new human research. You'll learn why many popular fasting "benefits" were based on rodent

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01:20:58

Fat Loss for Women: What Actually Works — with Dr....

Optimal Protein Podcast with Vanessa Spina ·

2025/11/24

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale: https://ketogenicgirl.com/discount/BF2025 OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code

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34:40

Stop Midlife Belly Fat: The New Science on Protein &...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/21

Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa Code: VANESSA Don't miss the year's biggest savings! In today's Friday solo episode, I'm recapping one of my favorite conversations on women's health, metabolism, and body composition with Dr. Hannah Cabré — postdoctoral researcher at Pennington Biomedical Research Center and Fellow of the Year 2025. We break down why

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01:16:03

Muscle Loss, Belly Fat & Perimenopause: What's REALLY...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/20

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In today's episode, we take a powerful deep dive into women's metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year. We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what

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01:01:22

Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/14

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa This is Part Two of our PSMF Ask Me Anything series! In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings,

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57:32

PSMF Ask Me Anything: Rapid Fat Loss, Protein to...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/10

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your

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44:44

Burn Fat, Keep Muscle: Inside the Science of the...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/07

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF). Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for

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01:07:01

How to Lose 10–20 Pounds of Fat in 30 Days: The...

Optimal Protein Podcast with Vanessa Spina ·

2025/11/03

Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA What if you could lose up to 20

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39:55

How to Eat for Fat Loss Without Losing Muscle: What...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/31

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle. Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply

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01:19:59

The Science of Fat Loss & Muscle Retention — Dr....

Optimal Protein Podcast with Vanessa Spina ·

2025/10/27

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off atpuori.com/VANESSA In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss,

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50:25

How to Maintain Fat Loss: The Studies & Science...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/23

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world’s most respected obesity and metabolism researchers, Dr. James Hill. You’ll learn the proven strategies that help preserve lean

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01:14:36

The Real Secret to Fat Loss Maintenance: Insights...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/20

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In today’s episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people

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46:03

How Women Should Eat Protein for Muscle, Fat Loss &...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/17

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology. Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women

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01:13:40

Fat Loss without Muscle Loss: The Science of Refeeds,...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/13

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that. Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more

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01:31:41

Why Women Need Creatine: Fat Loss, Metabolism &...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/10

In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women’s health: creatine and omega-3s. Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack: ✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition

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01:21:08

The Science of 30/30/30 Protein Meals: Burn Fat &...

Optimal Protein Podcast with Vanessa Spina ·

2025/10/06

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence

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