Optimal Protein Podcast with Vanessa Spina

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Why do so many people lose weight — only to regain it later?

In this episode of The Optimal Protein Podcast, Vanessa Spina sits down with Dr. Holly Wyatt, physician, endocrinologist, and longtime researcher with the National Weight Control Registry (NWCR) — the world's largest and longest-running study of people who have lost weight and kept it off.

Building on the audience-favorite episode with Dr. James Hill, this conversation focuses on what the dat...

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For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has shaped how we diet, how we train, and even whether we bother moving more at all.

But a brand-new 2025 human study challenges that idea in a way that could completely change how you approach fat loss, daily movement, and exercise.

In...

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In today's episode, Vanessa sits down with Dr. Howard, the lead author of a brand-new PNAS study that is challenging one of the most widely accepted ideas in human metabolism.

For years, many scientists believed that our bodies operate within a fixed daily calorie "budget," and that after a certain point, increasing activity doesn't increase total calorie burn. But Dr. Howard's new research suggests the story may be far more dynamic — and far mo...

In today's episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women's fat loss, muscle tone, metabolic health, skin rejuvenation, and longevity: creatine and collagen.

You'll discover why creatine is no longer just a gym supplement, and how groundbreaking new data shows collagen may actually influence biological age. This episode is packed with cutting-edge insights every woman needs to hear.

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In thi...

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In this science-packed episode, Dr. Cas Fuchs breaks down the surprising ways intermittent fasting, under-fueling, cold plunges, and low glycogen can quietly sabotage your muscle, strength, and body recomposition goals. We uncover the truth about IF for active women, what really matters for protein timing and distribution, how carbs impact strength performance, and why ice baths may be blunting your gains. If you want evidence-based strategies for fat loss and muscle retention, thi...

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In this episode, Vanessa reveals why she quit intermittent fasting after nearly a decade — and how she went on to lose 13+ pounds of fat by switching to a completely different approach that's supported by new human research.

You'll learn why many popular fasting "benefits" were based on rodent data that doesn't translate to humans… what the latest clinical trials show a...

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In this week's episode of the Optimal Protein Podcast, Vanessa si...

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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...

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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...

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This is Part Two of our PSMF Ask Me Anything series!

In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare.

You'll hear evidence...

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 bala...

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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 bu...

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.

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

In thi...

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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...

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In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition.

You'll learn:

• How stable isotope tracer studies work and what t...

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What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world's most respected obesity and metabolism researchers, Dr. James Hill.

You'll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill's thre...

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In today's episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people successfully lose weight, maintain it long-term, and preserve their lean mass and metabolic health.

Dr. Hill has led landmark clinical tria...

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In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology.

Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond.

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Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that.

Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more sustainable. Dr. Escalante shares evidence-backed insights from his own research and contest experience on how to optimize protein intake, structure refeeds, and ach...

In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women's health: creatine and omega-3s.

Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack:

✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition

✅ How creatine protects metabolism and lean mass during fat loss

✅ The truth about "water retention" and bloating myths

✅ How creatine suppo...

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In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition.

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In today's solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition.

For years, many believed that eating more protein would block the body's cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up?

This new randomized controlled tr...

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In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass.

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Today's solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I've been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass.

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Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich's expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support.

Unlock sharper focus...

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In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today.

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In this highly requested follow-up, Dr. Arny Ferrando returns to the Optimal Protein Podcast to go even deeper into the science of preserving muscle and optimizing body composition. Dr. Ferrando is one of the world's leading researchers in muscle protein metabolism, with over 35 years of groundbreaking work on essential amino acids, anabolic resistance, and nutrition-exercise interactions.

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The Bloating Episode! If you've ever struggled with bloating after eating, digestive discomfort, or wondered if your body is really absorbing all the protein and nutrients you consume, this episode is for you.

I'm joined by Wade Lightheart, co-founder and president of BiOptimizers, to dive into the science of digestive enzymes and how they can transform digestion, nutrient absorption, and protein utilization. A former natural bodybuilding champion, Wade developed MassZymes after struggling w...

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Today's episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality.

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In this solo recap episode, Vanessa breaks down her in-depth interview with Dr. Andy Galpin, one of the world's leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health.

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In this episode of the Optimal Protein Podcast, I'm joined by Dr. Andy Galpin — world-renowned muscle physiologist, strength coach, and leading expert in human performance optimization. We dive deep into the cutting-edge science of muscle, metabolism, fat loss, and how to train smarter at every stage of life.

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In this Friday episode, I'm diving into my fascinating conversation with Will Nitze, the founder and CEO of IQBAR—a bar formulated to fuel both the brain and the body. This solocast-style recap explores the unique backstory of how Will built IQBAR from the ground up and how the brand became a leader in the functional protein space.

We...

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In today's episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London's Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets.

This landmark trial revealed a game-changing finding:

👉 Even when calories, protein, and nutri...

Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women.

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Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fas...

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This episode of the Optimal Protein Podcast takes a deep dive into the Protein-Sparing Modified Fast (PSMF) — a scientifically designed approach for rapid fat loss that prioritizes lean muscle preservation.

Listeners will learn:

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Today's episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world's top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance.

If you've ever wondered:

How diet actually drives fat loss more than training

Why ketones might be mo...

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Today's guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance.

In th...

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In this Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub.

If you've ever wondered how to structure your meals to maximize fat lo...

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In Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says...

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Jump to start of the episode: 13:30

In this Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast.

They cover game-changing updates to U.S. dietary guidelines, red meat's misunderstood ro...

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This week on the Optimal Protein Podcast, I'm thrilled to be joined once again by Dr. Don Layman, one of the world's foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, an...

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In this solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world's leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals.

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In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you've hit a plateau or want...

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In this solo recap episode, Vanessa breaks down the top takeaways from her interview with one of the world's leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine.

Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering re...

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In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world's leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise.

Va...

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This powerful solo episode recaps the most jaw-dropping insights from Vanessa's recent conversation with Dr. Arny Ferrando—one of the world's leading experts on human muscle metabolism, amino acids, and aging.

Vanessa breaks down how muscle protein synthesis actually works on a physiological level, the surprising role of blood flow in getting amino acids into muscle tissue, and wha...

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In this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause.

Dr. Ferrando shares the latest research from his decades-long care...

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In this solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world's foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies.

You'll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin's fin...

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Today's episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility.

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In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause.

She covers how Dr...

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In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging.

This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on:

The...

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy.

Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time.

Wha...

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Today's episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy.

We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhanc...

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In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the "Survive vs. Thrive" protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you've ever been confused by conflicting protein...

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In this eye-opening episode of the Optimal Protein Podcast, I'm joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health.

Whether you're trying to opt...

Timestamp straight to the research study - 10:11

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In this episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat les...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity.

You'll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging. Dr. Patel explains the exact diet, lifestyle, and supplement strategies that can increase your body's production of glutathione, and why it's absolutely essential for wom...

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In this Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs.

Vanessa goes into the exact nutrition and training protocols used in the study, including how ma...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage.

Questions answered in this episode include:

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This Friday's episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women's fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about...

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In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women's fitness, the latest research on protein requirements, and practical strategies for building muscle at any age.

Key Topics:

Why the current RDA for protein may be too low for optimal muscle health

What "lifting heavy" really means and if it matters for bone density and muscle growth in women<...

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In this solo episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle.

Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track w...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this episode, I sit down with Julia Mitchell to explore the principles of muscle-centric medicine and the critical role muscle plays in overall health, longevity, and body composition. We discuss practical strategies for achieving your fitness goals, from optimizing protein intake to structuring your day for success, and choosing the right carbs and fats for muscle growth.

In this episode, you'll learn:

The core fundamentals of achieving the body composition you want

How to set yourself...

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In this myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women's physiology and strength training — and breaks down the real science behind the most persistent myths in women's fitness and hormones.

From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confide...

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In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women's health and strength training.

Social media is overflowing with advice on what women should and shouldn't do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science?

Dr. Lauren joins us to expose the truth behind the...

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Wondering what to eat in a day on high-protein keto — and how much?

In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet.

You'll learn:

How to set your macros (without overthinking it)

How to calculate your protein target for...

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Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that's perfect for beginners.

If you want real results, not just internet fitness myths — this episode is for you.

Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Keton...

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In this solo deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably.

Vanessa walks you through every major insight from the episode, from the four levers of satiety—protein, fiber, ene...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety, and what we can do to ta...

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Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset — a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss.

Whether you're new to keto or ready to do it right, this episode is your personal guide to resetting your body for real results. Based on...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

What if the key to a leaner body, a clearer mind, and total food freedom isn't willpower… but your gut bacteria?

In this powerful episode of The Optimal Protein Podcast, I'm joined by world-renowned physician, author, and gut health pioneer Dr. Steven Gundry to dive into the bold insights from his new book, The Gut-Brain Paradox.

Dr. Gundry reveals how an imbalanced microbiome doesn't just affect digestion — it can hijack your cravings, dull your focus, and even impact your mood...

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What if the keto diet you thought you knew… was actually working against your goals? In this solo episode of The Optimal Protein Podcast, I'm breaking down what I call "The New Keto"—a science-backed, high-protein version of keto designed for fat loss, lean muscle retention, and metabolic flexibility.

Based on the latest research and practical strategies from the ne...

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In this insightful and practical episode, Vanessa sits down with Dr. Latt Mansor—metabolism researcher and Scientific Director at Ketone-IQ—to talk about what it really takes to shed the last 20 pounds of body fat. Dr. Mansor shares his current fat loss journey, including how he's incorporating strategic carbs to break through a plateau after already making incredible progress.

Together, they explore the science behind using ketones for fat loss, and debate the merits of strategic carbs vs. high-protein keto—which is the...

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition.

Despite eating more calories, the high-protein group experienced a shocking a...

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In this powerful episode of The Optimal Protein Podcast, host Vanessa interviews Dr. Dominic D'Agostino, one of the world's leading researchers in ketogenic science and metabolic therapy. 

They dive into how ketones not only serve as a powerful fuel source but also act as metabolic signaling molecules that promote fat loss, protect muscle, and support whole-body health.

Dr. D'Agostino shares why he personally pursues ketosis every day, how ketones interact with protein metabolism, and the key differences between nutritional an...

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In this episode of The Optimal Protein Podcast, I take a deep dive into two exciting new studies that could reshape how we think about fat loss and body composition.

The first study investigates how a medically supervised ketogenic diet not only promotes fat loss but reverses biological aging by more than 6 years. And it's not just the...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this episode of the Optimal Protein Podcast, I'm joined by Dr. Victoria Felkar, a leading expert in women's health, endocrinology, and performance. Victoria's work challenges common myths and misconceptions surrounding women's health — from hormone fluctuations to muscle growth and strength training.

In this episode, we discuss:

✅ Why the belief that women and men are vastly different in muscle growth and strength isn't as clear-cut as you might think

✅ Misconceptions about cycle syncing and whether tailoring training to the...

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In this episode, I share my personal experience trying Myo-reps and break down the science behind this innovative muscle-building technique.

Key Topics Covered:

✅ What are Myo-reps and how do they work?

✅ The science behind maximizing "effective reps" for muscle growth

✅ Studies supporting Myo-reps, including insights from Dr. Antonella Schwarz's latest research

✅ My...

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In this insightful episode of The Optimal Protein Podcast, I'm joined by Dr. Antonella V. Schwarz, Assistant Professor of Exercise Science, to uncover the powerful connection between strength training, protein intake, and achieving an optimal body composition.

As a former competitive bodybuilder turned researcher, Dr. Schwarz offers a unique perspective on how building muscle — not just losing fat — is the key to transforming your physique, metabolism, and long-term health.

What You'll Learn in This Episode:

✅ Why muscle, not fat...

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Jump straight to the studies breakdown: 14:36 

In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. You'll learn how weight loss impacts hunger hormones — and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic heal...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this episode of The Optimal Protein Podcast, I'm joined by Dr. Eric Trexler, a renowned researcher and expert in exercise science, nutrition, and body composition. We dive deep into the strategies you can use to optimize protein intake, preserve lean muscle mass, and enhance fat loss.

Dr. Trexler shares actionable insights on how to structure your nutrition and training for better results — whether your goal is body recomposition, improved performance, or overall metabolic health.

Key Topics Discussed:

✅...

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In this episode of The Optimal Protein Podcast, I'm joined by Dr. Jenny Powers, an expert in evolutionary biology and ancestral nutrition. We dive into what modern research reveals about our ancestors' diets — and how these insights can inform optimal nutrition strategies today.

Dr. Powers shares fascinating insights on:

🧬 How ancestral diets provide clues about macronutrient balanc...

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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 f...

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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 Takeaway...

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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:

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 a...

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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 Lear...

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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 an...

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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...

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 p...

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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:

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In this episode of The Optimal Protein Podcast, we sit down with Liz Plosser, the Editor in Chief at Women's Health until very recently! We discuss protein, lifting and women's health and re-inventing yourself at different stages of life. A very inspiring listen! 

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Jump to start of study breakdown at 26:14 mins

In this episode of The Optimal Protein Podcast, we break down an exciting new study published in Scientific Reports that explores the effects of a high-protein, high-fiber diet combined with spirulina on fat loss. The study investigates how this dietary approach impacts body composition, metabolism, and overall health, offering fascinating insights for anyone looking to optimize their fat loss strategy while preserving muscle mass.

We'll discuss the study's methodology, key findings, and re...

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa.

In this episode of The Optimal Protein Podcast, we sit down with Dr. Jeremy Loenneke, one of the leading experts in muscle physiology, to break down the science of building muscle. Whether you're just starting your fitness journey or looking to optimize your gains, this episode covers everything you need to know about effective muscle-building strategies, nutrition, and how to train smarter, not harder.

Dr. Loenneke, known for his groundbreaking research on blood flow restriction (BFR) training and muscle hypertrophy, shares h...

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In this episode of The Optimal Protein Podcast, we explore a groundbreaking study published in Scientific Reports that reveals a fascinating connection between the gut microbiome and visceral fat, commonly known as belly fat. We dive deep into how specific gut bacteria influence fat storage, why microbiome diversity is key, and what dietary strategies you can implement to reduce visceral fat while staying keto or low-carb compliant. Tune in to learn how dietary diversity, fiber, and probiotics can transform your gut health and m...

Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer!

Hi friends! In this episode, we dive into the science of gut health, mitochondrial function, and inflammaging with Dr. Anurag Singh, Chief Medical Officer at Timeline. We explore:

• How optimizing your gut impacts protein absorption, supporting satiety and overall health.

• GLP-1s and mitigating muscle loss during fat loss.

• Practical ways to boost mitochondrial function for better energy and longevity. 

• New Research unveiling strategies to combat im...

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In this episode of the Optimal Protein Podcast, we explore a very exciting study all about a groundbreaking study on the optimal frequency and protocols for high-intensity interval training (HIIT) to maximize fat loss and improve fitness. Learn the exact HIIT protocol and frequency of sessions to deliver significant health benefits and support fat loss.

Resources mentioned:

Study mentioned in this episode

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Fo...

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Welcome back to The Optimal Protein Podcast! In this episode, we're diving into the science of high-intensity interval training (HIIT) with none other than Dr. Martin Gibala, a leading exercise physiologist and author of The One-Minute Workout. Dr. Gibala has revolutionized our understanding of time-efficient exercise and how just a few minutes of effort can deliver incredible health and fitness benefits.

We explore the physiological magic behind HIIT, its impact on metabolism, and how it compares to traditional workouts. Whether you're...

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In this episode of the Optimal Protein Podcast, we explore a very exciting study all about what is the most effective way to build muscle, as well as recap all of the top takeaways and highlights from the interview with Dr. Robert Wolfe, the GOAT of protein nutrition!

Resources mentioned:

Study in today's episode on building muscle

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In this insightful episode of the Optimal Protein Podcast, we sit down with Dr. Robert Wolfe, a leading expert in protein metabolism and nutrition, to explore the science of optimizing protein intake for fat loss, muscle gain, and overall body recomposition. Dr. Wolfe shares his wealth of knowledge from decades of research, discussing how to tailor protein nutrition to achieve your health and fitness goals.

We dive into the role of...

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In this episode of the Optimal Protein Podcast, we explore a groundbreaking study that examines the impact of macronutrient composition—specifically protein and fiber intake—on weight loss success when calories are controlled. Vanessa breaks down the latest study on high quality weight loss and protein and fiber, as well as WHY and what that means. She also explores the role of the microbiome in satiety and why fiber is implicated in successful fat loss.

Resources mentioned:

Successful dietary chan...