Optimal Protein Podcast with Vanessa Spina

Vanessa Spina
  • 5,0 (3)
  • NUTRIÇÃO
  • DUAS VEZES/SEMANA
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 optimizing your metabolic health with whole foods, nutrition, exercise and more!

  1. HÁ 7 H

    BRAND NEW Study on How Much Protein During Fat Loss to Maintain Muscle: Dr. Martin Refalo

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study: Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025). This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you’ve ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you! What We Cover in This Episode: -What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction? -How does protein intake affect lean muscle retention across different levels of caloric deficits? -Does going above the commonly recommended 1.6 g/kg improve muscle retention? -What are the potential upper limits of protein intake for maximizing muscle preservation? -How does resistance training influence protein requirements during a diet? -Differences between male and female subjects—should women aim for different targets? -Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains. Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

    1h17min

  2. HÁ 3 DIAS

    TWO NEW (March 2025) Studies: Omega-3, Vit D & Exercise Reverses Biological Age + New Systematic Review on Keto/Low Carb for Fat Loss

    Use the code KETOGIRL for 20% off your order of Spirulina Here In this episode of The Optimal Protein Podcast, we dive into two fascinating new studies that explore how diet, supplementation, and exercise impact biological aging and body composition. 📌 Study 1: How omega-3s, vitamin D, and exercise work together to slow down biological aging—and why the combination may be more powerful than any of these interventions alone. 📌 Study 2: A systematic review and meta-analysis on ketogenic and low-carb diets, breaking down their impact on body weight, BMI, and fat mass. Key Takeaways from This Episode: ✅ A new study shows how combining omega-3s with vitamin D and exercise may have a major impact on biological aging. ✅ A deeper look at why omega-3s are crucial for longevity and how I personally get mine from marine algae, like ENERGYbits®, a plant-based source of ALA, EPA, and DHA. ✅ What the latest ketogenic diet research tells us about fat loss and body composition—and what it didn’t show. ✅ Why stacking multiple lifestyle interventions together may be the key to long-term health and longevity. 🎧 Tune in now to hear all the details and practical takeaways from these two exciting new studies! Resources Mentioned: 🔗 Study 1: Effects of Omega-3, Vitamin D, and Exercise on Biological Aging (PubMed Link) 🔗 Study 2: Effects of Ketogenic and Low-Carbohydrate Diets on Body Composition (Clinical Nutrition Link) 🔗 ENERGYbits® Algae Tablets for Omega-3s: Use the code KETOGIRL for 20% off your order of Spirulina Here Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE  with the code VANESSA Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.

    38min

  3. 24 DE FEV.

    An Evidence Based Guide to Fat Loss with Dr. Allan Bacon

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode, we sit down with Dr. Allan Bacon, a former dental surgeon, certified personal trainer and nutritionist, to explore his evidence-based approach to fitness and nutrition coaching. Key Topics Discussed: Key Topics Discussed: Overcoming fitness plateaus and effective strategies to break through them The science behind how to achieve sustainable fat loss Keto/low carb vs high carb diets Calories vs. the carb-insulin model The truth about anti-nutrients Whole foods and high-fiber diets Emotional hunger and cravings And much more! Tune in to gain valuable insights from Dr. Bacon's extensive experience and learn practical tips to enhance your fitness journey. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

    1h38min

  4. 21 DE FEV.

    New Study on Women, Muscle Mass & Strength Gains, and Micronutrient Deficiencies

    Use the code KETOGIRL for 20% off your order of Spirulina Here A new study reveals a surprising truth: muscle mass and strength don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can significantly impact strength gains. In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength. What You’ll Learn in This Episode: • The difference between muscle mass gains and strength gains and why they require different approaches • Which micronutrients are essential for building strength and muscle function • Why protein intake alone isn’t enough and what you need to focus on instead • How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach • Practical diet, supplement and training tips to maximize both muscle and strength If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights. Mentioned in this episode: Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A Randomized Clinical Trial. Luis Polo-Ferre Visit Energybits.com (Use code KETOGIRL for 20% off your order) Get 10% off Bioptimizer's Magnesium Breakthrough with the code VANESSA HERE Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE  with the code VANESSA Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.

    37min

  5. 17 DE FEV.

    Protein & Women's Health: Body Composition, Metabolism, Mood with Researcher Dr. Jamie Baum

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I sit down with Dr. Jamie Baum, a leading researcher in protein metabolism and its impact on women’s health, body composition, and metabolic function. Dr. Baum is an Associate Professor in the Department of Food Science at the University of Arkansas, where she focuses on understanding how dietary protein influences muscle mass, fat loss, and overall health, particularly in women. We discuss the latest research on protein requirements, its role in fat loss and body recomposition, and how women can optimize their protein intake for long-term health and performance. If you’ve ever wondered whether you’re eating enough protein or how to structure your diet for muscle retention and fat loss, this episode is packed with actionable insights! What You’ll Learn in This Episode: ✅ The role of protein in fat loss and body composition ✅ The impact of aging, menopause, and hormones on protein metabolism ✅ Why high-protein diets are beneficial for metabolic health ✅ Debunking myths about protein and women’s health Get 20% off SITEWIDE at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.     About Dr. Jamie Baum Dr. Jamie Baum is an Associate Professor and Director of the Center for Human Nutrition at the University of Arkansas. Her research explores the impact of dietary protein on metabolism, weight regulation, and muscle health, with a particular focus on women. She has published extensively on the topic and is a sought-after expert in the field of nutrition science.

    1h9min

  6. 14 DE FEV.

    Study Reveals NEW Hormone LEAP2 Behind How High Protein Diets Generate Ketones & Appetite Supression

    Use the code KETOGIRL for 20% off your order of Spirulina Here In today’s episode of The Optimal Protein Podcast, we uncover a groundbreaking discovery about LEAP2, a newly identified hormone that plays a key role in hunger regulation, ketone production, and appetite suppression. We are breaking down a 2022 study published in Endocrinology titled b-Hydroxybutyrate Suppresses Hepatic Production of the Ghrelin Receptor Antagonist LEAP2 (PubMed link). This research reveals how ketones specifically b-hydroxybutyrate (BHB) interact with LEAP2 and the hunger hormone ghrelin, explaining why high-protein, low-carb, and ketogenic diets naturally reduce appetite and support fat loss. If you’ve ever wondered why a high-protein diet helps you stay full longer while promoting fat-burning, this episode explains the new science behind it! Key Takeaways -What is LEAP2? The newly discovered hormone that regulates hunger and ketone metabolism. -How high-protein diets generate ketones, even without high fat intake. -The role of BHB in appetite suppression. -How LEAP2 interacts with ghrelin, the hunger hormone. -Why hunger may temporarily increase when starting ketosis but decrease over time. -How this research explains the long-term appetite-suppressing effects of ketogenic and high-protein diets. Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA Visit Energybits.com (Use code KETOGIRL for 20% off your order) Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.

    46min

  7. 10 DE FEV.

    The Science of Ketones & High-Protein Keto for Fat loss & Muscle Gain with Dr. Scott Sherr

    Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. Welcome back to The Optimal Protein Podcast! In this episode, I am joined by Dr. Scott Sherr, a leading expert in metabolic health, ketones, and mitochondrial optimization. We dive deep into the science of ketones, the metabolic benefits of a high-protein ketogenic diet, and how to optimize your approach for fat loss, muscle preservation, and longevity. We also discuss biohacking mitochondrial optimization with red light therapy and methylene blue! Dr. Sherr brings a wealth of knowledge on how ketones impact energy production, brain function, and overall metabolic health. We explore the synergy between ketones and a higher-protein intake, debunk common myths about keto, and discuss the latest research on how this approach can enhance fat adaptation, satiety, and performance. In This Episode, We Cover: How ketones influence metabolism, brain function, and energy levels Endogenous (natural) and exogenous ketones Why a high-protein keto diet can optimize body composition and fat loss The role of ketones in muscle preservation and recovery Common keto mistakes and how to avoid them The connection between ketones, mitochondrial health and cellular repair Practical strategies for incorporating high-protein keto into your lifestyle including biohacking mitochondrial optimization with red light therapy and methylene blue! Get 20% off SITEWIDE at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.

    1h17min

  8. 7 DE FEV.

    How To Support Detoxification for Fat Loss, Peri & Post Menopause Weight Gain and Brain Fog with Dr. Catharine Arnston

    Use the code KETOGIRL for 20% off your order of Spirulina Here In this episode of The Optimal Protein Podcast, I sit down with Dr. Catharine Arnston to discuss the role of detoxification in fat loss, managing weight gain during peri- and post-menopause, and combating brain fog. Dr. Arnston shares insights on how optimizing cellular health can enhance metabolic function, support hormonal balance, and improve cognitive clarity. We explore the impact of environmental toxins, dietary strategies for natural detoxification, and the role of key nutrients in supporting overall wellness. What You’ll Learn in This Episode: ✅ How detoxification impacts fat loss and metabolic health ✅ The connection between toxins, hormones, and menopausal weight gain ✅ Natural strategies to support the body’s detox pathways ✅ The role of specific nutrients in reducing brain fog and improving cognitive function ✅ How to enhance mitochondrial health for energy and vitality Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA Connect with Dr. Catharine Arnston on Instagram Visit Energybits.com (Use code KETOGIRL for 20% off your order) Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   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.

    1h5min
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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!

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