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In this week's episode of the Optimal Protein Podcast, Vanessa sits down with one of the world's leading experts in exercise science and body composition, Dr. Shawn Arent. With more than 200 publications on training, metabolism, stress physiology, and performance, Dr. Arent brings unparalleled clarity to what truly moves the needle for fat loss and muscle gain.

This conversation cuts through the noise and delivers science-backed, actionable guidance you can apply immediately. If you're trying to lose fat, build muscle, or finally break past a plateau, you don't want to miss this episode.

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In this episode, we discuss:

• Why muscle — not fat — determines long-term metabolic health

• How to combine strength + conditioning for the best recomposition results

• Why recovery and stress management determine how your body responds to training

• The truth about cortisol, training loads, and stubborn belly fat

• Why creatine is one of the most powerful supplements for body composition

• How women can optimize performance and recovery across the menstrual cycle

• What the most successful people do differently when trying to lose fat and build muscle

• The training, nutrition, and recovery principles that actually work

NEW! Free High-Protein Keto Guide

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

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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In today's Friday solo episode, I'm recapping one of my favorite conversations on women's health, metabolism, and body composition with Dr. Hannah Cabré — postdoctoral researcher at Pennington Biomedical Research Center and Fellow of the Year 2025.

We break down why perimenopause accelerates protein turnover and muscle protein breakdown, how this drives midlife fat gain and muscle loss, and exactly how to use protein, resistance training, creatine, omega-3s, and smart diet patterns to stay strong, lean, and metabolically resilient in your 30s, 40s, 50s and beyond.

If you've ever felt like your body "suddenly changed" in midlife — even though nothing else did — this episode will help you understand what's really happening and what you can do about it.

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• How perimenopause and estrogen decline change metabolism and increase protein needs

• Why muscle loss and fat gain accelerate — and how higher protein (1.2–1.6 g/kg/day) offsets it

• How to structure meals with 25–30 g protein to support muscle and body recomposition

• Why activity drops in midlife and how resistance training + steps prevent fat gain

• The truth about cycle syncing and what research actually shows

• The best diet pattern for postmenopausal metabolic and cardiovascular health

• How nitrates, creatine, and omega-3s support energy, mood, blood flow, and inflammation

• The key micronutrients women need most

• How to manage fatigue with sleep, hydration, electrolytes, and recovery nutrition

• How to create a sustainable calorie deficit without losing muscle

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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In today's episode, we take a powerful deep dive into women's metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year.

We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what the latest science says you can do to stay strong, lean, and metabolically healthy through this transition.

Dr. Cabré explains what's actually driving muscle loss, increased protein turnover, shifts in fat distribution, and changes in fuel use, and she shares evidence-based nutrition and training strategies that truly move the needle.

OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

• What perimenopause is and why symptoms vary so much

• How estrogen loss increases protein turnover and belly fat

• Aging vs. menopause: what's hormonal and what's not

• Protein needs for women (1.2–1.6 g/kg) and how to hit them

• Simple meal-by-meal protein goals for muscle retention

• The best diet pattern for postmenopausal women

• Mediterranean-style eating, nitrates, and vascular health

• Olive oil, fish, omega-3s & lowering inflammation

• Creatine for women: strength, mood, cognition & hydration

• Key micronutrients for each stage of a woman's life

• Cycle syncing vs. what the science actually shows

• Sleep, hydration & recovery strategies to reduce fatigue

• Nutrition approaches that support fat loss & body recomposition

If you're navigating perimenopause, noticing body composition changes, or simply want to understand how to fuel and train smarter in your 30s, 40s, and 50s, this episode will give you clarity, confidence, and science-based tools you can use today.

NEW! Free High-Protein Keto Guide

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

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.

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation.

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You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health.

Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones.

OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

🧬 Topics Covered

• What is a Protein-Sparing Modified Fast (PSMF)?
• How to set your protein, carb, and fat macros
• How to calculate protein for your body weight
• Sample PSMF meal day and practical food swaps
• Should women do PSMF during PMS or before menstruation?
• Refeeds vs. diet breaks: how and when to use them
• PSMF for menopausal women and insulin resistance
• Using PSMF 1–2 days per week for maintenance
• Cholesterol and lipid changes on high-protein, low-fat keto
• Tracking ketosis with the Tone Device

📚 Scientific Studies Discussed

1. Pandurevic et al., 2023 — Endocrine Connections
   • "Efficacy of very low-calorie ketogenic diet in obese women with PCOS"
   • 16-week RCT showing a VLCKD produced greater fat loss, improved hormones, and restored ovulation compared to a Mediterranean diet.
2. Pala et al., 2024 — Frontiers in Endocrinology
   • "Very low-calorie ketogenic diet reduces blood pressure and cardiometabolic risk in postmenopausal women."
   • 6-month clinical trial: VLCKD led to lower central blood pressure, triglycerides, and visceral fat vs. intermittent fasting or free diet.
3. Merra et al., 2016 — European Review for Medical and Pharmacological Sciences
   • "VLCKD with amino acid supplementation preserves muscle mass during rapid fat loss."
   • Demonstrated superior lean mass preservation compared to an equally low-calorie but non-ketogenic diet.
4. Guarnotta et al., 2022 — Nutrients
   • Review: VLCKDs (<800 kcal/day, <50 g carbs) consistently improve insulin sensitivity, lipid profile, and body composition in metabolic disease.
5. Umbrella Review, 2023 — BMC Medicine
   • Summarized multiple meta-analyses showing ketogenic and very-low-carb diets yield significant fat loss, lower triglycerides, and improved glucose control, especially when protein is optimized.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

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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In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF).

Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for resetting metabolism, and how to implement it safely for optimal results.

If you've ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide.

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💪 Key Takeaways

• You can burn fat without losing muscle by keeping protein high and calories low.
• Autophagy occurs from calorie restriction — not protein restriction.
• Ketones created during PSMF provide mental clarity, calm, and focus.
• Strategic refeeds help lock in fat loss and prevent rebound weight gain.
• When combined with strength training, PSMF becomes a powerful metabolic reset tool.

🧠 Mentioned in This Episode

• Effect of fasting-mimicking diets with low and high protein content on cardiometabolic health and autophagy (Burns et al., 2024)
• Dr. Eric Helms & Dr. Martin Rufalo meta-analysis on protein intake during energy restriction
• Dr. David Jockers, The Dr. Jockers Functional Nutrition Podcast
• Historical PSMF research by Dr. George Blackburn

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA

What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted?

In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass.

Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance.

OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

• What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting

• Why it works so quickly to burn fat while preserving muscle

• The exact macros, food list, and meal structure Dr. Jockers recommends

• How to pair PSMF with strength training for the best recomposition results

• How PSMF improves blood sugar control, satiety, and energy

• The importance of the refeed phase — and how to transition out safely

• Who should and shouldn't try this approach

• How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause

If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA

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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

In this solocast episode, Vanessa breaks down the latest research from Dr. David Church — a rising leader in protein metabolism — to reveal exactly how to eat for fat loss without losing muscle.

Discover how stable isotope tracer studies reveal the truth about protein timing, fasting, and essential amino acids — and how to apply these findings to your own fat-loss and body recomposition journey.

You'll learn:

• If doubling protein intake can boost fat loss and muscle preservation — even with just two meals a day

• How time-restricted eating and fasting affect muscle protein synthesis

• The best per-meal protein targets for women and older adults

• How EAAs support muscle and brain health, especially during calorie deficits

• Why creatine is one of the most effective tools for both strength and cognition

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa

Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health.

If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it.

Mentioned in this episode:

The Creatine I take! PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.