Episodes

  • New Research on Muscle, Pregnancy, Menopause & Aging Strong: Dr. Christina Prevett

    New Research on Muscle, Pregnancy, Menopause & Aging Strong: Dr. Christina Prevett
    Jun 15 2026
    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.
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    1 hr and 33 mins
  • PSMF SERIES: Protein Sparing Modified Fasting 101: Burn Fat, Preserve Muscle & Break Through Fat Loss Stalls

    PSMF SERIES: Protein Sparing Modified Fasting 101: Burn Fat, Preserve Muscle & Break Through Fat Loss Stalls
    Jun 12 2026
    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 isWhy preserving lean mass matters during fat lossHow PSMF differs from water fastingThe history of PSMF and its clinical originsWhy protein supports satiety and metabolic rateHow PSMF may support rapid fat loss without sacrificing musclePractical meal structure, macros, and food examplesWhy resistance training is key for body recompositionWho 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 researchProtein 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.
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    50 mins
  • 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 12 mins
  • Maria Emmerich Recap: The Hormone Changes Affecting Fat Loss

    Maria Emmerich Recap: The Hormone Changes Affecting Fat Loss
    May 29 2026
    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 sensitivityThe connection between low estrogen and belly fatTestosterone's role in women's motivation, energy, and muscleWhy progesterone affects sleep quality and anxietyWhy protein becomes MORE important after 40Why keto and carnivore can stall in menopauseResistance training as anti-aging medicineThe role of muscle in metabolic health and longevityPeptides and mitochondrial healthGLP-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 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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    27 mins
  • Maria Emmerich: HRT, Peptides & Why Fat Loss Changes in Menopause

    Maria Emmerich: HRT, Peptides & Why Fat Loss Changes in Menopause
    May 25 2026

    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.
    Show More Show Less
    1 hr and 18 mins
  • New Rapid Fat Loss Study, Menopause Weight Loss Resistance & More: Dr. Bill Campbell Recap

    New Rapid Fat Loss Study, Menopause Weight Loss Resistance & More: Dr. Bill Campbell Recap
    May 22 2026

    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 🎉

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    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.
    Show More Show Less
    42 mins