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Optimal Protein Podcast with Vanessa Spina

Optimal Protein Podcast with Vanessa Spina

De: 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! Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!

    New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!
    Apr 17 2026
    In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they're eating "high protein." She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health. This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition. If you're trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application. In this episode: Why protein requirements may be higher than current guidelines Hidden amino acid losses (gut, oxidation, turnover) Why "high protein" may still not be enough Essential amino acids vs total protein Why protein quality impacts fat loss outcomes Animal vs plant protein efficiency Protein, satiety & appetite regulation How protein supports muscle retention in fat loss Practical protein targets for body recomposition The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Check it out here (special pre-order discount) BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 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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    37 m
  • New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck

    New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck
    Apr 13 2026

    In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low.

    🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer

    The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

    They explore how protein needs have traditionally been calculated, what's been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss.

    Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health.

    If you've ever felt like you're eating "high protein" but not seeing results — this episode explains why.

    In this episode:

    • Why protein requirements may be underestimated

    • Essential amino acids vs total protein

    • Hidden amino acid losses (gut, oxidation, turnover)

    • Why protein quality matters for fat loss

    • Animal vs plant protein efficiency

    • Protein, satiety & appetite regulation (GLP-1)

    • Protein needs in fat loss & menopause

    • Practical targets for optimizing body composition

    The PSMF Library is officially live for pre-order 🎉 (Time limited offer)

    This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.

    Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

    ✨ What's included:

    • 📘 Printed PSMF Library (premium quality edition)

    • ⚡ Instant digital access

    • 🥩 High-protein, low-carb recipe library

    • 🧠 Tiered system for PSMF + maintenance days

    • 🛒 Grocery lists and planning tools

    • 👥 3 months of community access and support

    👉 Check it out here (special pre-order discount)

    Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

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

    🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

    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 h y 27 m
  • The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation

    The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation
    Apr 10 2026
    In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days. 🔗 PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE She unpacks: The Bernstein Diet The Zone Diet (40/30/30) The Ornish Diet (very low fat) The HCG very low calorie diet Traditional ketogenic diets But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition: Calories Macro composition Protein intake (grams and per kg bodyweight) And the quality of weight loss Because what most people don't realize is: 👉 Many popular diets are not designed to preserve lean mass 👉 Protein intake is often far lower than what's optimal in a calorie deficit In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle. 🔬 WHAT YOU'LL LEARN Why low-carb does not automatically mean high-protein The actual protein intake in popular diets (and why it matters) The difference between weight loss and body recomposition Why very low calorie diets often lead to muscle loss How protein intake impacts fat loss efficiency Which diets are most effective for preserving lean mass The PSMF Library is officially live for pre-order 🎉 This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days. ✨ What's included: 📘 Printed PSMF Library (premium quality edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists and planning tools 👥 3 months of community access and support 👉 Check it out here (special pre-order discount) IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 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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    1 h y 2 m
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Love getting to host this show!!! I have the best listeners ever!!! I feel so blessed. Thank you for your generous and kind reviews!! I love you all 🤍

I am so thankful for you; 5 stars for my listeners

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I love the information she brings. its always reliviant and understandable thank you Vanessa optimum protien girl

the best

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