Optimal Protein Podcast with Vanessa Spina

The Stubborn Fat Solution: How to Mobilize Lower-Body Fat with Lyle McDonald

Why does body fat disappear quickly from certain areas while seeming almost impossible to lose from others? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide a

My Postpartum Fat-Loss Progress + 10 Science-Backed Ways to Protect Muscle

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with Dr. Lee Breen, one of the world's leading researchers in p

Are You Losing Muscle Instead of Fat? The Protein Strategy That Protects Lean Mass: Dr. Leigh Breen

When the scale goes down, how much of that weight is actually body fat—and how much could be metabolically active muscle? BACK TO SCHOOL SALE! For a limited time, save

My Current Fat Loss Plan & PSMF Update + You May Not Need 10,000 Steps

Vanessa breaks down the most surprising and practical lessons from her recent conversation with Dr. Amanda Paluch on daily steps, walking, cardiovascular health, longevit

Do You Really Need 10,000 Steps to Lose Fat? The Science of Walking & Body Recomposition: Dr. Amanda Paluch

How many steps do you actually need every day—and do you really need 10,000 steps to support fat loss, health and body recomposition? BACK TO SCHOOL SALE! For a limited

Eat More Protein, Lose More Fat? 7 Science-Backed Body Recomp Lessons

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 preserv

Eat More Protein, Lose More Fat? The Surprising Science of Body Recomposition: Dr. Cassandra Evans

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.

Can You Build Muscle While Losing Fat? The Science of Body Recomposition

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 gain

The Science of Losing Fat Without Losing Muscle: Dr. Sara Oikawa

Dr. Sara Oikawa joins Vanessa to break down the science of protein, body recomposition, muscle preservation, and protein quality. BACK TO SCHOOL SALE! For a limited tim

PSMF Series: The Fat Loss Spectrum: PSMF, Keto, Carnivore & Finding What Actually Works | Craig Emmerich

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 an

Build Muscle in 70% Less Time? The Myo-Reps Method for Fat Loss & Body Recomposition with Børge Fagerli

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,

How to Lose Fat & Build Muscle at the Same Time: 7 Body Recomposition Rules

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-

The Science of Body Recomposition: How to Lose Fat & Build Muscle with Dr. Brad Schoenfeld

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 re

PSMF Series: How Hormones Change Fat Loss, Muscle & Metabolism After 40 with Maria Emmerich

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 Modifi

Are Micronutrient Gaps Making You Hungrier? Protein, Satiety & Body Composition with Dr. Ty Beal

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 Glob

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

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 sa

How Obesity Changes Muscle Metabolism—and How to Protect Muscle During Fat Loss with Dr. Paul Morgan

What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat? The PSMF Library is officially live 🎉 👉 Check it out here + get 20

PSMF SERIES: Protein Nutrition 101: How to Lose Fat Without Losing Muscle

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

Why Women Over 40 Need Muscle for a Faster Metabolism & Healthier Brain with Dr. Tommy Wood

The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode of the Optimal Protein Podcast, Vanessa welcomes back neurosci

PSMF Series: The Art of Fat Loss—PSMF, Protein & Preserving Lean Muscle with Maria Emmerich

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Today's episode of the PSMF series is a special conversati