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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

01:18:22

Burning Fat vs. Losing Fat: Metabolic Flexibility...

Optimal Protein Podcast with Vanessa Spina ·

2026/10/05

Does burning more fat for fuel mean you're actually losing more body fat? And if you're in ketosis, does that mean the fat you're burning is coming from your body—or from the food you just ate? Today on the Optimal Protein Podcast, I'm joined by Dr. Mike T. Nelson to unpack this important distinction and explore what metabolic flexibility really means for fat loss, muscle preservation, and performance. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code

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31:43

6 New Science Takeaways on Losing Fat Without Losing...

Optimal Protein Podcast with Vanessa Spina ·

2026/10/02

Can you gain lean tissue while losing body fat? And if two people eat the same number of protein grams, will they necessarily get the same body composition results? In this episode, Vanessa shares six takeaways from her conversation with Dr. Drew Gonzalez on the science of fat loss, muscle retention, protein quality, creatine, and sustainable nutrition. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com⁠ with code BACKTOSCHOOL40, including the Protein-Sparing Modified

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01:06:24

New Study on Creatine During Fat Loss and Body...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/28

Can you lose body fat while gaining lean tissue—even during a calorie deficit? And could the quality of your protein change how well you recover and protect muscle? Vanessa is joined by exercise and nutrition researcher Dr. Drew Gonzalez to explore new research on creatine, body recomposition, protein quality, and what it takes to make weight loss more than a lower number on the scale. Try my favorite electrolytes! Cure Hydration. Visit curehydration.com/VANESSA and use code VANESSA for 20% off. Now

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56:11

Why Stubborn Fat Is So Hard to Lose + Protein-Sparing...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/25

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with body-composition expert and author Lyle McDonald. Why does fat come off easily from some areas while other areas seem determined to hold on? And can we influence stubborn fat loss without simply getting leaner everywhere else? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library,

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01:18:37

The Stubborn Fat Solution: How to Mobilize Lower-Body...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/21

Why does body fat disappear quickly from certain areas while seeming almost impossible to lose from others? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library™, ToneLUX Red Light Therapy Collection and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies

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49:26

My Postpartum Fat-Loss Progress + 10 Science-Backed...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/18

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with Dr. Lee Breen, one of the world's leading researchers in protein metabolism, resistance training and skeletal muscle health across the lifespan. Before diving into the latest research, Vanessa shares an exciting update from her postpartum fat-loss and body-recomposition journey: she has lost five pounds since beginning her gentle fat-loss phase two weeks ago. She explains the four simple

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01:13:01

Are You Losing Muscle Instead of Fat? The Protein...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/14

When the scale goes down, how much of that weight is actually body fat—and how much could be metabolically active muscle? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75,

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38:35

My Current Fat Loss Plan & PSMF Update + You May Not...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/11

Vanessa breaks down the most surprising and practical lessons from her recent conversation with Dr. Amanda Paluch on daily steps, walking, cardiovascular health, longevity, fat loss, and body recomposition. She also shares a personal update on her current postpartum fat-loss journey — including exactly what she is doing right now, how much progress she has made, what she is prioritizing with calories, protein, resistance training and daily movement, and why she has decided not to rush back into PSMF

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01:01:27

Do You Really Need 10,000 Steps to Lose Fat? The...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/07

How many steps do you actually need every day—and do you really need 10,000 steps to support fat loss, health and body recomposition? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code

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38:29

Eat More Protein, Lose More Fat? 7 Science-Backed...

Optimal Protein Podcast with Vanessa Spina ·

2026/09/04

Vanessa breaks down 7 of the biggest science-backed lessons from her recent conversation with Dr. Cassandra Evans on protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75%

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01:11:09

Eat More Protein, Lose More Fat? The Surprising...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/31

Dr. Cassandra Evans joins Vanessa to break down the science of protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the

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35:19

Can You Build Muscle While Losing Fat? The Science of...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/28

Vanessa breaks down the biggest takeaways from her conversation with Dr. Sara Oikawa, including what the research says about losing body fat while preserving—or even gaining—lean mass. A major focus is a tightly controlled body recomposition study in which young men followed a 40% calorie deficit while completing intensive resistance and interval training. The group consuming 2.4 g/kg of protein per day actually gained lean mass while losing fat, while the lower-protein group maintained lean mass

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01:03:54

The Science of Losing Fat Without Losing Muscle: Dr....

Optimal Protein Podcast with Vanessa Spina ·

2026/08/24

Dr. Sara Oikawa joins Vanessa to break down the science of protein, body recomposition, muscle preservation, and protein quality. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code

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01:12:44

PSMF Series: The Fat Loss Spectrum: PSMF, Keto,...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/21

Vanessa is joined by Craig Emmerich, co-author with Maria Emmerich of The Art of Metabolic Health, for a deep dive into how to lose body fat while protecting lean mass and hard-earned muscle. Back-to-School Sale! Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our

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01:02:27

Build Muscle in 70% Less Time? The Myo-Reps Method...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/17

Can you build and preserve muscle while spending dramatically less time training? In this episode of the Optimal Protein Podcast, Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method, to break down one of the most time-efficient approaches to hypertrophy and body recomposition. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection,

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41:30

How to Lose Fat & Build Muscle at the Same Time: 7...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/14

Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Back-to-School Sale! For a limited time, save 40% sitewide at ketogenicgirl.com—including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy

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59:19

The Science of Body Recomposition: How to Lose Fat &...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/10

Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body recomposition, protein intake, fat loss and training. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Can you actually build muscle while losing fat — even if you're already resistance trained? We discuss whether aggressive calorie deficits make it harder to preserve lean mass, why higher

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01:13:36

PSMF Series: How Hormones Change Fat Loss, Muscle &...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/07

Why does fat loss suddenly feel harder during perimenopause and menopause—even when you're still exercising and watching what you eat? In today's Protein-Sparing Modified Fasting Series episode, I'm joined once again by bestselling author and nutrition expert Maria Emmerich for a fascinating conversation about hormones, metabolism, protein, muscle and body composition in midlife. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. We discuss

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01:20:39

Are Micronutrient Gaps Making You Hungrier? Protein,...

Optimal Protein Podcast with Vanessa Spina ·

2026/08/03

In this powerful and eye-opening episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Ty Beal, a global nutrition scientist and research advisor at the Global Alliance for Improved Nutrition (GAIN), to explore the widespread problem of "hidden hunger"—getting enough or even too many calories while still falling short on essential vitamins and minerals. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Dr. Beal explains why micronutrient

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01:03:20

PSMF 101: How to Burn Body Fat While Protecting...

Optimal Protein Podcast with Vanessa Spina ·

2026/07/31

PSMF 101: How to Burn Body Fat While Protecting Muscle with Craig Emmerich What exactly is a protein-sparing modified fast—and how can it accelerate fat loss without sacrificing precious lean mass? Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. In this episode of the PSMF series, Vanessa is joined by Craig Emmerich, co-author of The Art of Fat Loss, for a step-by-step guide to protein-sparing modified fasting. They break down how a PSMF

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