Optimal Protein Podcast with Vanessa Spina

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: How much fiber you actually need per day Why "eat more fiber" isn't enough The real driver of satiety (most people miss this) Why some high-fiber foods make you hungrier 💡 Listen if: ✔ You're eating "healthy" but still hungry ✔ Fat loss feels harder than it should ✔ You want a simpler, more effective approach The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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.  👉 Extended one more day: The PSMF Library is available at ketogenicgirl.com — use code PSMFLAUNCHDISCOUNT70 to save $70! 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 nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way. In This Episode What drives satiety and fullness Protein, fiber, and appetite Carbohydrate quality Ultra-processed foods Practical strategies for fat loss Key Takeaway Fat loss becomes easier when your nutrition is structured to support satiety — not fight it. 🔗 PSMF Library (Extended 1 More Day) Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only. This is Vanessa's structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day. 👉 Get it here: ketogenicgirl.com and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch!  Includes: High-protein recipe library PSMF + maintenance structure Digital + printed book 3 months community access If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛 👉 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.  

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.  Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing 🎉 The PSMF Library is officially live — get your discount HERE This episode answers a critical question: 👉 How much protein do you actually need to lose fat without losing muscle? Unlike traditional studies that compare "high vs low protein," this research reveals a clear dose-response relationship — showing that: 👉 As protein intake increases, muscle retention improves during dieting 🧠 What You'll Learn Vanessa breaks down the study step-by-step in simple, easy-to-understand terms: What a meta-analysis is (and why it matters) What a meta-regression is (and why it's more powerful) How researchers analyzed protein intake across multiple studies What fat-free mass really means (and why it matters for your results) 🎙️ Key Insights from Dr. Eric Helms Why higher protein intake protects lean mass during fat loss The range where muscle loss is minimized (~0.85–1g per lb body weight) Why leaner individuals require more protein The critical role of calorie deficit size and resistance training Why protein supports fat loss indirectly through satiety and adherence 🔬 Vanessa Also Breaks Down Whether more protein is always better (and where diminishing returns begin) How to structure your diet for optimal fat loss + muscle retention The biggest mistakes people make when dieting This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works. 🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER) The PSMF Library is officially live 🎉 And this is your final chance to lock in the launch discount. This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Printed PSMF Library (premium edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists + planning tools 👥 3 months of community 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.

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. 🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount  HERE 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 episode is a masterclass in protein, body recomposition, and fat loss strategy. 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.

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.

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.

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.

The PSMF Library is officially live for pre-order — and I'm so excited to finally share this with you! This is a resource I created based on what worked so effectively for me 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 constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle. We've already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say 🤍 ✨ What you'll get inside the PSMF Library • A complete high-protein, low-carb recipe library • Tiered meals designed for both PSMF-style days and maintenance days • Structured weekly frameworks to simplify fat loss • Grocery lists and planning tools to remove decision fatigue 📦 Your pre-order also includes: • A professionally printed copy of the PSMF Library (shipped after production) • Instant digital access so you can start right away • Access to the private community for support, ideas, and shared progress 📩 ACCESS THE PRE-ORDER + LAUNCH DISCOUNT Check your email for the launch discount link, or visit the link below to learn more: 🔗 Check out the PSMF Library with the launch discount 💛 THANK YOU Thank you for being here, for listening, and for supporting my work. I'm so thankful to have you in this community. Your support of my work means more than I can say!  👤 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.

In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotional eating, protein myths, and how to optimize your intake for better body composition results. 📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE If you've been struggling to hit your protein targets, wondering about protein powders vs amino acids, or trying to optimize fat loss while preserving lean mass, this episode breaks it all down in a clear, actionable way. Vanessa covers: • How to increase protein intake if you have digestive issues or reflux • Why smaller, evenly spaced protein meals may improve muscle protein synthesis • Protein powders vs essential amino acids — which is better for fat loss and muscle • The science behind the Protein-Sparing Modified Fast (PSMF) and how it supports fat loss while preserving lean mass • Whether high protein intake damages kidneys (and what the research actually shows) • Emotional eating — why it happens and how to break the cycle • How protein helps reduce cravings and late-night snacking • The impact of ultra-processed foods on hunger and calorie intake • Beef protein vs whey protein — what matters most for body composition • Why total daily protein intake matters more than the specific source This episode is packed with evidence-based insights to help you use protein more strategically for fat loss, body recomposition, and long-term metabolic health. 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 🎯 Want to Try This Approach? Vanessa's PSMF Recipe Library is launching soon!  Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! 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.

In this episode, Vanessa breaks down the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the research — and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days. 📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE You'll learn what the science actually shows about fat loss, lean mass preservation, and autophagy, and why emerging human data suggests that energy restriction — not protein suppression — may be the primary driver of many fasting-related benefits. This episode challenges the idea that protein and mTOR are "anti-longevity" and explores a more nuanced, evidence-based approach — especially for women focused on body recomposition, fat loss, and metabolic health. 🧠 In This Episode: The exact calories and macros of the fasting mimicking diet (FMD) What the 2017 FMD study actually showed Why lean mass loss can occur on low-protein approaches New 2025 human research on autophagy and protein intake Why energy deficit — not fasting frequency — drives fat loss What alternate-day fasting research shows about body composition The role of protein in preserving muscle during fat loss Why mTOR is not the enemy The high-protein advantage for fat loss and muscle retention 📚 Studies & References Fasting Mimicking Diet (FMD): Wei et al., Science Translational Medicine (2017) Brandhorst & Longo, Cell Metabolism (2019) Autophagy & Protein Intake: Burns et al., Clinical Nutrition (2025) Alternate Day Fasting & Energy Restriction: Trepanowski et al., JAMA Internal Medicine (2017) Varady et al., Obesity Reviews (2013) Diaz-Garrido et al., Nutrients (2026) Protein & Lean Mass Preservation: Morton et al., British Journal of Sports Medicine (2018) Helms et al., JISSN (2014) Note: The 2026 publication referenced is a review paper. Body composition outcomes discussed reflect findings from the broader alternate-day fasting literature. 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 📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE 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.