Optimal Protein Podcast with Vanessa Spina

Vanessa breaks down 7 of the biggest science-backed lessons from her recent conversation with Dr. Cassandra Evans on protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health.

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Vanessa explains why higher protein intake becomes especially...

Dr. Cassandra Evans joins Vanessa to break down the science of protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health.

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They discuss how much protein may be optimal during body recomposition and fat loss...

Vanessa breaks down the biggest takeaways from her conversation with Dr. Sara Oikawa, including what the research says about losing body fat while preserving—or even gaining—lean mass.

A major focus is a tightly controlled body recomposition study in which young men followed a 40% calorie deficit while completing intensive resistance and interval training.

The group consuming 2.4 g/kg of protein per day actually gained lean mass while losing fat, while the lower-protein group maintained lean mass.

Vanessa explains why resistance training was likely the most important signal, how higher protein intake may supp...

Dr. Sara Oikawa joins Vanessa to break down the science of protein, body recomposition, muscle preservation, and protein quality.

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They discuss a fascinating study in which young men followed a 40% calorie deficit while completing intensive resistance and interval t...

Vanessa is joined by Craig Emmerich, co-author with Maria Emmerich of The Art of Metabolic Health, for a deep dive into how to lose body fat while protecting lean mass and hard-earned muscle.

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Craig explains why fat loss is about...

Can you build and preserve muscle while spending dramatically less time training?

In this episode of the Optimal Protein Podcast, Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method, to break down one of the most time-efficient approaches to hypertrophy and body recomposition.

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Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey.

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Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body recomposition, protein intake, fat loss and training.

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Can you actually build muscle while losing fat — even if you're already resistance trained?

We discuss whether aggressive calorie deficits make it harder to preserve lean mass, why higher protein intakes may be especially helpful during dieting, and how much protein women may need as they...

Why does fat loss suddenly feel harder during perimenopause and menopause—even when you're still exercising and watching what you eat?

In today's Protein-Sparing Modified Fasting Series episode, I'm joined once again by bestselling author and nutrition expert Maria Emmerich for a fascinating conversation about hormones, metabolism, protein, muscle and body composition in midlife.

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We discuss how changes in estrogen, progesterone and testosterone may influence insulin sensitivity, sleep, motivation, muscle retention and fat distribution, and why preserving le...

In this powerful and eye-opening episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Ty Beal, a global nutrition scientist and research advisor at the Global Alliance for Improved Nutrition (GAIN), to explore the widespread problem of "hidden hunger"—getting enough or even too many calories while still falling short on essential vitamins and minerals.

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Dr. Beal explains why micronutrient deficiencies are not limited to lower-income countries. Women, children, older adults, people consuming a high proportion of ultra-processed foods, a...

PSMF 101: How to Burn Body Fat While Protecting Muscle with Craig Emmerich

What exactly is a protein-sparing modified fast—and how can it accelerate fat loss without sacrificing precious lean mass?

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In this episode of the PSMF series, Vanessa is joined by Craig Emmerich, co-author of The Art of Fat Loss, for a step-by-step guide to protein-sparing modified fasting. They break down how a PSMF differs from a traditional fast, how to determine your protein target, why di...

What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat?

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In this episode, Vanessa speaks with Dr. Paul Morgan about the hidden effects of obesity on muscle metabolism, including anabolic resistance, fat infiltration, inflammation, and changes in muscle protein turnover.

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In this foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle.

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You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness...

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In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist, physician, performance coach, and author Dr. Tommy Wood to discuss his new book, The Stimulated Mind.

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Dr. Wood explains why brain health and body composition are deeply connected—and how the same habits that help u...

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Today's episode of the PSMF series is a special conversation from the archives with bestselling author and nutrition expert Maria Emmerich. We explore how a protein-sparing modified fast can be used strategically to accelerate fat loss while prioritizing protein and protecting precious lean muscle.

Maria explains the important difference between losing weight and losing body fat—and why simply adding more dietary fat may work against your goals when fat loss is the priority. We discuss how PSMF differs fr...

What if training more is actually slowing your progress?

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In this episode, Vanessa is joined by exercise scientist Dr. Katie Vasenina to explore why fatigue is not the same as progress—and why recovery is essential for fat loss, muscle growth, and body recomposition.

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They disc...

This episode is part of our special summer series, The Secrets of Fat Loss from Elite Athletes, where we explore what some of the world's highest-performing athletes can teach us about fat loss, muscle preservation, and body recomposition.

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How do elite MMA fighters get down to just 6–8% body fat while preserving the strength and performance needed to compete at the highest level?

Vanessa is joined by Dr. Corey Peacock, researcher at Nova Southeastern University and one of th...

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Anthony Ricci, lead author of the International Society of Sports Nutrition position stand on nutrition and weight cutting in combat sports.

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Vanessa and Dr. Ricci unpack how elite fighters can drop 5, 10, or even 19 pounds in just 24–72 hours — and why most of that rapid scale change is not body fat, but water, glycogen, electrolytes, and gut content.

They also explore the key difference...

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Welcome back to the Optimal Protein Podcast Summer PSMF Series, where we're exploring the science, history, and practical application of protein-sparing modified fasting (PSMF), protein pacing, intermittent fasting, and evidence-based strategies for rapid fat loss while preserving lean mass.

In this episode, Vanessa is joined by Dr. Paul Arciero, professor, rese...

In this episode, Vanessa sits down with bestselling author, nurse practitioner, and Everyday Wellness host Cynthia Thurlow to discuss why women who enter perimenopause with more muscle and better metabolic health often experience a smoother transition.

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They explore protein intake, intermittent fasting, testosterone, insulin resistance, gut health, inflammation, and practical strategies to preserve lean mass, improve body composition, and support long-term health.

In this episode:

Protein-sparing modified fasting (PSMF) has been used for decades as one of the most effective evidence-based approaches for rapid fat loss while preserving lean muscle. But how does it actually work, and who is it best suited for?

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In this episode, Vanessa sits down with returning guest Dr. David Jockers to explore the science behind PSMF, why prioritizing protein changes everything during a calorie deficit, and how this approach differs from traditional fasting, keto, and fasting-mimicking diets.

...

In this episode, Vanessa Spina interviews Dr. Hans H. Stein, Professor of Animal Sciences at the University of Illinois Urbana-Champaign, about protein quality, amino acid digestibility, and why "grams of protein" on a label do not always reflect what the body can actually use.

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. Stein explains why we do not technically need protein — we need digestible indispensable amino acids — and why this matters for muscle protein synthesis, aging, pregnancy, lactation, fat loss, and body recomposition.

They discuss an...

In this episode of the Optimal Protein Podcast, Vanessa is joined by Dr. Brian Mowll for a deep dive into protein-sparing modified fasting, or PSMF, as part of the Friday Protein-Sparing Modified Fasting Series.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

Dr. Mowll explains the origins of PSMF, how it was first developed in clinical settings to help preserve lean body mass, and why it later became a powerful tool for obesity, metabolic health, and fat loss. Vanessa and Dr. Mowll explore how PSMF compares to...

In this episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Christina Prevett, physiotherapist, researcher, and expert in women's health, strength training, pregnancy, postpartum recovery, and healthy aging.

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Dr. Prevett shares why women are not fragile — and why strength training can be one of the most protective tools across the female lifespan. They discuss the latest evidence on resistance training during pregnancy, including heavy lifting, Valsalva/breath holding, pelvic floor concerns, miscarriage fears, diastasis recti, and retu...

Welcome to the first episode of the Summer Protein Sparing Modified Fasting Series on the Optimal Protein Podcast. In this episode, Vanessa introduces the science, history, and practical application of protein sparing modified fasting, or PSMF, as a powerful tool for fat loss and body recomposition.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

Vanessa explains how PSMF was originally developed to help preserve lean body mass during severe energy restriction, why it differs from water fasting or traditional low-calorie dieting, and how prioritizing protein can help...

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation.

Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL.

This conversation explores why not all weight loss...

In this solo episode, Vanessa breaks down the biggest takeaways from her conversation with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto.

This episode is a deep dive into muscle protein synthesis, protein intake, fat loss, aging, and why preserving lean mass is one of the most important factors for long-term metabolic health and body composition.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

Vanessa explains:

In this episode, Vanessa sits down with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto, for a deep dive into protein, muscle protein synthesis, fat loss, and aging.

The PSMF Library is officially live 🎉

👉 Check it out here + get 20% off with code VANESSA

Dr. Moore explains what muscle protein synthesis actually is, how it's measured in research using metabolic tracers, and why building muscle is about more than just "hitting your protein target." They unpack what happens when protein intake is too low, why muscle is the body's amino acid r...

Why does fat loss suddenly become harder after 40 — even when women are dieting and exercising?

In this Friday solocast recap, Vanessa breaks down the biggest takeaways from her conversation with Maria Emmerich on menopause, hormones, insulin resistance, body composition, HRT, peptides, and metabolic health.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

Vanessa explores the connection between estrogen decline and insulin resistance, why testosterone matters for women far beyond libido, how progesterone affects sleep and anxiety, why muscle becomes critical for longevity, and why traditional hi...

Why does fat loss suddenly become harder in perimenopause and menopause — even when women are dieting and exercising?

In this episode, Maria Emmerich joins Vanessa to unpack the hormonal and metabolic shifts driving changes in body composition after 40.

The PSMF Library is officially live 🎉

👉 Check it out here + get 20% off with code VANESSA

They discuss estrogen and insulin resistance, testosterone in women, sleep disruption, sarcopenia, menopause belly fat, HRT, protein intake, resistance training, and why traditional keto can stop working in midlife.

Topics Discussed

In this Friday deep dive recap, Vanessa Spina breaks down the biggest takeaways from her recent interview with leading body composition researcher Dr. Bill Campbell.

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The episode explores one of the most debated topics in women's health right now: menopause and weight loss resistance. Vanessa unpacks Dr. Campbell's newest research on resistance-trained peri- and...

In this episode, Vanessa Spina is joined again by leading body composition scientist Dr. Bill Campbell for a deep dive into menopause, weight loss resistance, rapid fat loss, protein, muscle preservation, and the newest research coming out of his lab.

🎉 The Memorial Day Sale starts early! Use code MEMORIALDAY40 for 40% off Tone devices & red light therapy, and MEMORIALDAY25 for 25% off the brand new PSMF Library including the digital download, printed book, and 2 months free community access. Visit Ketogenicgirl.com to SAVE BIG!

They unpack one of the biggest debates in women's health right now: is men...

In this Friday solo recap, Vanessa breaks down the biggest takeaways from her recent interview with Dr. Antonella Schwarz on why the goal should not simply be to lose weight, but to build and preserve muscle.

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Vanessa explores the critical difference between weight loss and fat loss, why the scale can be misleading, and how losing weight without resistance training and adequate protein can leave you metabolically weaker over time.

She also dives into Dr. Schwarz's latest...

Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition.

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In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independen...

Why do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight?

In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com an...

Why do so many people lose weight on keto… only to stall—or even gain it back?

In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake.

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Craig explains t...

You've been told to eat more fiber…

But what if that's not why you're still hungry?

In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss.

This episode unpacks why some "high fiber" diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier.

🎯 In This Episode:

In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 

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With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss:

👉 What actually controls hunger and calorie intake?

In this conversation, they explore how different...

In today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms.

This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat.

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This episode answers a critica...

Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.

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They discuss Dr. Helms' new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle.

This...