Optimal Protein Podcast with Vanessa Spina cover art

Optimal Protein Podcast with Vanessa Spina

Optimal Protein Podcast with Vanessa Spina

By: Vanessa Spina
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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 optimizing your metabolic health with whole foods, nutrition, exercise and more! Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio

    Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio
    Jun 8 2026
    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.
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    1 hr and 25 mins
  • Why Low-Protein Diets Backfire for Fat Loss: Dr. Dan Moore Recap

    Why Low-Protein Diets Backfire for Fat Loss: Dr. Dan Moore Recap
    Jun 5 2026
    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 isWhy muscle is constantly remodelingWhy low-protein dieting can accelerate muscle lossHow calorie deficits increase protein requirementsWhy resistance training is the most powerful muscle-preserving signalThe truth about the "protein per meal ceiling"Why whey protein is so effectiveWhat anabolic resistance really meansWhy movement and exercise become increasingly important as we ageHow 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 explainedProtein turnover & muscle remodelingWhy low-protein diets backfireProtein needs during fat lossResistance training & muscle preservationThe protein ceiling debateWhey protein & leucineAnabolic resistance & agingMenopause & muscle lossProtein timing & meal distributionFat loss vs muscle lossMetabolic 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 researchProtein 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.
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    35 mins
  • Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore

    Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore
    Jun 1 2026

    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.
    Show More Show Less
    1 hr and 11 mins
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