Optimal Protein Podcast with Vanessa Spina

Vanessa Spina
  • 4.6 (760)
  • Nutrition
  • Semiweekly

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. 2d ago

    MUST LISTEN for Every Woman: Skip the Hormone Testing—Do This Instead! Menopause, HRT & Brain Health with Madeline Wood Alexander

    What really happens inside a woman's body during the menopause transition—and what can your hormones actually tell you? In this episode of the Optimal Protein Podcast, Vanessa sits down with Madeline Wood Alexander, a researcher at the University of Toronto and Sunnybrook Research Institute whose work examines menopause, ovarian aging, brain health, and Alzheimer's disease risk. Madeline is the first author of the 2026 Nature Medicine study "Blood proteomics of menopause map to brain aging and dementia risk," which used large-scale proteomic analyses to investigate how menopause is reflected in circulating proteins—and how some of these changes may relate to brain aging and future dementia risk. Vanessa and Madeline break down what women need to know about hormone testing, perimenopause, menopause, HRT, brain health, body composition, exercise, and healthy aging—including why a single hormone test may not tell you nearly as much as you think. In This Episode, We Discuss: Why routine hormone testing may not be the best way to identify typical perimenopause What women can pay attention to instead of relying on a single hormone test When hormone testing actually can be useful What happens biologically during perimenopause and menopause The difference between chronological aging and reproductive/ovarian aging How dramatically hormones can fluctuate during the menopause transition What proteomics can reveal about menopause and aging How menopause-associated changes may relate to brain aging and Alzheimer's disease risk Why an association does not mean menopause causes Alzheimer's disease The relationship between cardiovascular, metabolic and cognitive health in women What we know—and still don't know—about HRT and brain health Why the timing, formulation and route of hormone therapy matter when interpreting research Transdermal estradiol and progesterone/progestogens Why maintaining skeletal muscle becomes increasingly important through midlife The role of physical activity and resistance exercise during healthy aging What women can do now to support long-term brain and metabolic health Where menopause research is headed next About Madeline Wood Alexander Madeline Wood Alexander is a researcher at the University of Toronto and Sunnybrook Research Institute studying menopause, ovarian aging and women's brain health. Her work uses large-scale biological datasets and proteomics to investigate how reproductive aging relates to systemic physiology, cognitive aging and dementia risk. Her recent Nature Medicine research identified menopause-associated differences in circulating proteins and investigated how these biological signatures relate to subsequent brain-aging outcomes. The Big Takeaway Menopause is far more than the end of reproductive function. The transition occurs alongside changes throughout the body that researchers are only beginning to understand. But this research should not be interpreted to mean that menopause inevitably causes cognitive decline or Alzheimer's disease. Many of the relationships researchers are uncovering are associations, and determining which mechanisms are causal—and which factors we can actually modify—is an important next step. And when it comes to identifying perimenopause, more testing isn't necessarily better. Hormones can fluctuate considerably during the transition, which is one reason symptoms, menstrual-cycle changes and clinical history can sometimes provide more useful information than a single snapshot from a blood test. Today's Sponsor: AirDoctor Thank you to AirDoctor for sponsoring today's episode! Visit AirDoctorPro.com and use promo code VANESSA for up to $300 off select AirDoctor models, plus a FREE 3-year warranty. All AirDoctor air purifiers also come with a 30-day money-back guarantee. AirDoctor also uses a dual-action Carbon/Gas Trap/VOC filter to help reduce gases and volatile organic compounds. For the special Optimal Protein listener offer, visit AirDoctorPro.com and use promo code VANESSA at checkout. The PSMF Library™ If your goal is to lose body fat while prioritizing protein and preserving lean muscle, check out my PSMF Library™! The PSMF Library™ is packed with high-protein, lower-calorie recipes designed to make hitting your protein goals simple, delicious and satisfying—from protein-packed breads and breakfasts to meals and desserts. Whether you're in a fat-loss phase or simply want easy ways to boost protein while keeping calories and fat lower, these are recipes you can use again and again. Save 20% on the PSMF Library™ with code VANESSA at KetogenicGirl.com. Resources Featured study: Blood proteomics of menopause map to brain aging and dementia risk — Nature Medicine (2026) Find Madeline Wood Alexander and her research through the University of Toronto and Sunnybrook research community. Thank You for Listening! If you enjoyed this episode, please follow, rate and review the Optimal Protein Podcast and share this episode with another woman who needs to hear it. Your ratings, reviews and shares help more women discover evidence-based conversations about protein, metabolism, muscle, menopause and healthy aging. Disclaimer: This podcast is for informational and educational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared in this episode should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult your healthcare provider regarding any questions or concerns about your health, medications, supplements, hormones, diet, exercise, or medical conditions. The views expressed by guests are their own and do not necessarily reflect the views of Vanessa Spina or the Optimal Protein Podcast.

  2. 4d ago

    Women Have MORE Testosterone Than Estrogen?! 7 Takeaways on Muscle, Hormones & Fat Loss

    In today's Friday recap, Vanessa breaks down seven fascinating takeaways from her conversation with Dr. Khashayar Farzam on testosterone in women, muscle preservation, hormones, and the science of fat loss. Did you know that women typically have higher circulating concentrations of testosterone than estradiol? And that you can preserve muscle mass during weight loss but still lose strength? In this episode: Why testosterone matters for women's health beyond libido How testosterone changes throughout life and menopause Total vs. free testosterone and the role of SHBG What the research actually supports about testosterone therapy in women Why maintaining muscle mass doesn't always preserve strength A fascinating case study of fat loss with preserved muscle but declining bench press performance Practical strategies to support muscle and strength during fat loss 🎧 Listen to Monday's full interview with Dr. Khashayar Farzam: Women Have MORE Testosterone Than Estrogen?! Testosterone 101, Muscle & Menopause Research discussed: Beyond Libido: The Multifaceted Role of Testosterone in Women Maintenance of Skeletal Muscle Mass Does Not Guarantee Bench Press Performance Connect with Dr. Farzam: Instagram @truenorthmetabolic ✨ Save 20% OFF on My Favorite Tools for Body Composition, Muscle & Wellness with the code VANESSA  Shop Tone LUX: www.ketogenicgirl.com   PSMF Library™ | Delicious High-Protein Recipes for Fat Loss Looking for delicious ways to boost your protein intake while keeping calories and fat in check? My PSMF Library™ is packed with high-protein, lower-fat recipes designed to make reaching your protein and body composition goals easier, without sacrificing flavor! Explore the PSMF Library™: https://ketogenicgirl.com Tone LUX | Red & Near-Infrared Light Therapy Bring the benefits of red and near-infrared light therapy into your daily routine with Tone LUX! Designed for convenient at-home use to support your skincare and wellness routine. If you enjoyed today's episode, please share it with a friend and leave a review of the Optimal Protein Podcast! Your support helps us continue bringing you the latest science on protein, metabolic health, muscle, and longevity. Thank you for listening! Love, Vanessa This podcast is for educational purposes only and does not constitute individualized medical advice.

  3. Nov 2

    Women Have MORE Testosterone Than Estrogen?! Testosterone 101, Muscle & Menopause | Dr. Farzam

    Did you know women have more circulating testosterone than estrogen when measured in equivalent units? And could testosterone play an overlooked role in muscle growth, metabolism, and healthy aging? In this episode, Vanessa is joined by Dr. Khashayar Farzam, physician specializing in emergency and obesity medicine, founder of True North Metabolic, and clinical assistant professor at McMaster University. They unpack the new review Beyond Libido: The Multifaceted Role of Testosterone in Women, exploring testosterone's role in women's health, how levels change with age and menopause, and what the evidence says about testosterone replacement therapy. PLUS: Dr. Farzam shares a fascinating case study of an experienced lifter who lost nearly 15 lbs of body weight while preserving almost all measured muscle mass—yet still experienced a substantial decline in strength! Topics covered: Testosterone in women: muscle, metabolism, motivation, and cognition Perimenopause, menopause, and hormone replacement therapy Total vs. free testosterone and why SHBG matters Insulin resistance, body fat, and hormonal health How to preserve muscle and strength while losing fat AquaTru 💧 Enjoy cleaner, great-tasting water with AquaTru's countertop reverse osmosis purifiers, certified to reduce 84 contaminants, including lead, microplastics, and forever chemicals. Get 20% OFF your AquaTru purifier at https://AquaTru.com with code VANESSA! AquaTru also comes with a 30-day money-back guarantee. Studies Discussed Beyond Libido: The Multifaceted Role of Testosterone in Women https://doi.org/10.1093/sxmrev/qeag072 Maintenance of Skeletal Muscle Mass Does Not Guarantee Bench Press Performance: A Body-Composition Case Study https://doi.org/10.7759/cureus.108557 Connect with Vanessa: Website: KetogenicGirl.com Instagram: @ketogenicgirl Connect with Dr. Farzam: Instagram: https://www.instagram.com/truenorthmetabolic/ Official Website: https://www.doctorfarzam.com True North Metabolic: https://www.truenorthmetabolic.com Love this episode? Please follow the Optimal Protein Podcast, leave a rating and review, and share it with a friend! Disclaimer: This episode is for educational purposes only and is not personalized medical advice. Please consult your healthcare provider regarding hormone testing or treatment.

  4. Oct 30

    NEW STUDY: The Best Eating Window for Losing Belly Fat Without Losing Muscle | Dr. Satchin Panda Recap

    Can you use meal timing to lose body fat without sacrificing muscle—and does time-restricted eating actually change what is happening inside your fat cells? In this Friday episode, Vanessa breaks down 8 of the biggest takeaways from her conversation with world-renowned circadian researcher Dr. Satchin Panda, including fascinating new human research examining time-restricted eating, adipose tissue, inflammation and body composition. This isn't about extreme fasting or eating one meal a day. Instead, Vanessa explores how a practical 8–10 hour eating window may fit alongside adequate protein, resistance training and a sustainable calorie deficit—and why simply changing when you stop eating may naturally eliminate some of the least nutritious calories of the day. In this episode: • What researchers discovered by examining human fat tissue • How time-restricted eating affected pathways involved in fat metabolism • Why your fat cells have their own circadian clocks • How excess adipose tissue can contribute to inflammation • Does intermittent fasting cause muscle loss? • Why protein and resistance training change the conversation • Why extreme fasting isn't necessary • The practical case for an 8–10 hour eating window • Earlier dinner vs. later breakfast—which should you prioritize? • Why Dr. Panda recommends finishing dinner roughly 3 hours before bed • How late-night eating may affect glucose regulation • Why you may not need to eat immediately after waking • How TRE can unintentionally eliminate alcohol, desserts and late-night snacking • Why meal timing may offer benefits beyond calorie restriction • How sleep consistency, daylight, exercise and meal timing work together • Vanessa's practical framework for losing fat while protecting lean mass The biggest takeaway: meal timing can be a useful tool, but it doesn't replace the fundamentals. Protein intake, resistance training, overall nutrition, energy balance and sleep still matter enormously. The goal isn't simply to lose weight. It's to lose body fat while maintaining the metabolically active muscle you've worked so hard to build. Listen to Vanessa's full conversation with Dr. Satchin Panda in Monday's episode for the complete discussion of his newest research. ⭐ PROTEIN SPARING MODIFIED FASTING LIBRARY™ Vanessa's complete high-protein system features satisfying high-protein recipes, structured meal frameworks, grocery lists and strategies designed to support fat loss while prioritizing lean mass. Visit KetogenicGirl.com and use code VANESSA for 20% off. CONNECT WITH VANESSA Instagram: @ketogenicgirl Instagram: @optimalproteinpodcast Join the Optimal Protein Podcast community on Facebook. This podcast is for educational and informational purposes only and is not medical advice. Always consult your physician or qualified healthcare provider regarding your individual health, nutrition and exercise needs.

  5. Oct 26

    NEW STUDY: Dr. Satchin Panda on How IF/TRE Changes Your Fat Cells | Fat Loss, Muscle & Meal Timing

    What actually happens inside your fat cells when you practice time-restricted eating—and can meal timing help you lose body fat without sacrificing muscle? Dr. Satchin Panda, one of the world's leading researchers on circadian rhythms and time-restricted eating, returns to the Optimal Protein Podcast to unpack fascinating new human research examining time-restricted eating, body composition, inflammation and changes in gene activity inside fat tissue. Dr. Panda explains why fat tissue is far more than a passive storage depot. We explore how fat cells have their own circadian clocks, why excess fat can become pro-inflammatory, and how aligning eating and fasting periods may influence the pathways involved in fat breakdown and inflammation. We also tackle one of the biggest concerns surrounding intermittent fasting: Does time-restricted eating cause muscle loss? Dr. Panda explains why some earlier studies raised this concern, what newer research is showing, and why protein intake, diet quality and resistance training remain essential—especially as we age. We discuss: • The new human study examining time-restricted eating and fat tissue • What researchers discovered about gene activity inside fat cells • How time-restricted eating may change the way stored fat is mobilized • Why visceral and excess body fat can become pro-inflammatory • How the circadian clock coordinates fat metabolism • Why TRE may naturally reduce calories, alcohol and late-night processed foods • Whether the benefits extend beyond simple calorie restriction • Does intermittent fasting cause muscle loss? • Why adequate protein and resistance training matter during fat loss • Why an 8–10 hour eating window may be a practical approach • Earlier dinner vs. later breakfast—which matters more? • Why Dr. Panda recommends finishing your last meal about 3 hours before bed • Why he recommends waiting approximately 1–2 hours after waking before breakfast • Black coffee, morning lattes and whether they "break" the fasting period • What research in athletes tells us about TRE and body composition • Meal timing, glucose regulation and metabolic health • New preliminary research combining meal timing, exercise, daylight exposure and sleep consistency • The surprising effects observed in older adults after only 60 days • Dr. Panda's practical framework for organizing sleep, meals, movement and light exposure for healthy aging Dr. Panda also shares how he structures his own mornings, why consistency matters more than perfection, and the simple daily habits he believes can have an outsized impact on metabolic health and healthy aging. This conversation goes far beyond "when should I eat?" It's a fascinating look at how protein, resistance training, circadian biology, sleep and meal timing can work together to support fat loss while preserving the muscle we work so hard to build. RESOURCES ⭐ Protein Sparing Modified Fasting Library™ Get the complete high-protein system featuring recipes, structured meal frameworks, grocery lists and strategies designed to support fat loss while prioritizing satiety and lean mass. Visit KetogenicGirl.com and use code VANESSA for 20% off. AirDoctor Upgrade the air quality in your home with AirDoctor's powerful filtration systems. Visit AirDoctorPro.com and use code VANESSA to get up to $300 off select AirDoctor models plus a free 3-year warranty. CONNECT WITH DR. SATCHIN PANDA Learn more about Dr. Panda's research, books and work on circadian biology and time-restricted eating at SatchinPanda.com and follow him on Instagram and X. CONNECT WITH VANESSA Instagram: @ketogenicgirl Instagram: @optimalproteinpodcast Optimal Protein Podcast Facebook Community This podcast is for educational and informational purposes only and is not medical advice. Always consult your physician or qualified healthcare provider regarding your individual health, nutrition and exercise needs.

  6. Oct 23

    2 NEW STUDIES: How Many Calories Does It Take to Build Muscle—and Can Lifting Change Fat Cells?

    How many calories does it actually take to build muscle—and do you really need to eat in a surplus? In this Friday solocast, I recap my conversation with Dr. Milo Wolf, exploring a new paper modeling the energy cost of building muscle and what it means for the familiar advice to "eat more to grow." We discuss how muscle gain and fat loss can happen together, why protein matters, and how to make your workouts effective when time is limited! You'll learn: • Why building muscle doesn't automatically require bulking—and how stored body fat can help supply energy. • What an energy-cost model can tell us, and why it cannot prescribe your exact calorie needs. • Milo's protein recommendations for supporting muscle growth and preserving muscle during fat loss. • How brief, challenging workouts can deliver results. • Training close to failure, emphasizing the stretched position, and saving time with supersets and drop sets. • How to approach a calorie deficit while supporting muscle, performance, and recovery. Plus, I unpack a fascinating mouse study on changes in fat tissue following strength training—even before body weight changed—and explain why mobilizing fat is different from losing it. Listen to the full interview with Dr. Milo Wolf for our deeper dive into the research! Explore the PSMF Library, the Tone device and Tone LUX red light therapy at ketogenicgirl.com. Get 20% off with the code VANESSA This podcast is for informational and educational purposes only and does not constitute medical advice. Consult your qualified healthcare professional for advice specific to your health and circumstances.

  7. Oct 19

    New Study: Do You Really Need a Calorie Surplus to Build Muscle? | Dr. Milo Wolf

    Can you build muscle without bulking—and could stored body fat help fuel the process? Dr. Milo Wolf joins me to unpack new research on the energetic cost of building muscle and what it means for losing fat while gaining or preserving muscle, even for experienced lifters. We discuss: • Why a calorie surplus may not be necessary for muscle growth. • His protein recommendations for body recomposition. • Balancing fat loss with muscle retention and recovery. • How little resistance training can still produce results. • Using lengthened partials, supersets, and drop sets to make workouts more efficient. Join me Friday for my solo recap and top takeaways! Thank you to our sponsor, AQUATRU! Get 20% off your AquaTru water purifier at AquaTru.com with code VANESSA! Includes a 30-day best-tasting water guarantee or your money back. SAVE ON THE PSMF LIBRARY™ & TONE LUX Explore the Protein-Sparing Modified Fasting Library™ and the Tone LUX red light therapy collection at Ketogenic Girl. Save 20% with code VANESSA  DISCLAIMER This podcast is for educational and informational purposes only and is not medical advice. Consult your healthcare professional before changing your diet, exercise routine, or supplement use. Guest opinions are their own, and individual results vary. This episode contains paid advertising and promotions for my own products. Some links may be affiliate links, meaning I may earn a commission at no additional cost to you.

  8. Oct 16

    T2, Fat Burning & Brown Fat: How It Works in the Mitochondria and What the Studies Show

    Does increasing fat burning automatically mean losing more body fat? And what would we need to measure to know whether an intervention preserves muscle? In this Friday solocast, I'm revisiting my conversation with Dr. Amie Hornaman to unpack the research on T2, a lesser-known thyroid hormone derivative, and connect the mechanisms to the body composition questions we care about. We go inside the mitochondria to explore how fatty acids enter, how our cells regulate fuel use, and how mitochondrial uncoupling releases energy as heat. I also revisit the brown fat research and potential connections with ketogenic metabolism. Along the way, I clarify several findings from the interview—including what "50% less fat mass" meant in the rat study, why lower body weight does not establish fat-only loss, and why changes in muscle-cell metabolism do not prove muscle preservation. The T2 research is intriguing, but human evidence remains very limited. This recap explores what the findings suggest, what they cannot establish, and the practical steps we can take now to support muscle and metabolic 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. In this episode, I discuss: What T2 is and how it relates to T3 and T4. What the 2005 rat study actually found about fat accumulation. The carnitine shuttle and how fatty acids reach the mitochondria. How AMPK, ACC, and malonyl-CoA help regulate fat oxidation. Mitochondrial uncoupling, ATP production, and heat generation. Brown fat thermogenesis and why an animal's thyroid status matters. Possible connections with keto—and why shared pathways do not establish added benefits. The difference between burning dietary fat and losing stored body fat. The two-participant human T2 report and Amie's uncontrolled 14-woman project. What stronger human research would need to measure. Thyroid safety questions and the importance of appropriate prescribed treatment. Lean mass versus skeletal muscle during weight loss. Practical ways to prioritize protein, resistance training, and consistency. Questions to bring to your clinician if you have persistent symptoms. Research discussed Lanni and colleagues, 2005: T2, fat accumulation, and liver fatty acid oxidation in high-fat-fed rats. Read the study Lombardi and colleagues, 2009: T2, skeletal muscle fatty acid oxidation, AMPK signaling, and thermogenesis. Read the study Antonelli and colleagues, 2011: Preliminary human report on resting metabolic rate and body weight in two participants. Read the study Cavallo and colleagues, 2013: Rapid liver-cell responses to T2 in hypothyroid rats. Read the study Lombardi and colleagues, 2015: Brown fat thermogenesis in hypothyroid rats. Read the study Additional research and resources Luukkonen and colleagues, 2020: A short human study of ketogenic eating, liver fat, and hepatic mitochondrial metabolism. Read the study Hall and colleagues, 2015: A controlled human study illustrating the distinction between increased fat oxidation and net body-fat loss. Read the study Longland and colleagues, 2016: Protein and exercise during an energy deficit. Read the study Padron and colleagues, 2014: T2 and thyroid suppression in rats. Read the study Jonas and colleagues, 2015: T2, thyroid regulation, and potential cardiac effects in mice. Read the study American Thyroid Association: Thyroid treatment and testing information. Thyroid hormone treatment | Thyroid function tests Listen to the full conversation with Dr. Amie Hornaman in the podcast feed. Thank you so much for spending this time with me! If you enjoyed the episode, please share it with a friend who loves understanding the science behind metabolism and body composition. Disclosure and medical disclaimer Dr. Amie Hornaman sells the T2-containing supplement discussed in the original interview. This recap is educational and does not endorse or recommend purchasing or taking it. Supplemental T2's long-term safety has not been established, and some animal studies have raised concerns about thyroid suppression and heart effects. Do not start T2, substitute it for prescribed treatment, or change your thyroid medication based on this episode. Consult a qualified healthcare professional about your individual circumstances.

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4.6
out of 5
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About

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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