Optimal Protein Podcast with Vanessa Spina

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 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 more empowering — than we ever realized. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. This conversation explores what this new evidence could mean for: How we think about calorie burn Why activity matters (in ways we didn't fully understand before) The role of fueling, recovery, and energy balance What actually drives fat loss and body recomposition How to train smarter, not harder Mentioned in this episode: Physical activity is directly associated with total energy expenditure without evidence of constraint or compensation — published in Proceedings of the National Academy of Sciences (PNAS). Read the full study here → PNAS DOI 10.1073/pnas.2519626122 NEW! Free High-Protein Keto Guide Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA 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 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. 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 In this episode, you'll learn: ✨ The shocking results from new human studies on creatine and collagen ✨ Why creatine is one of the most underrated supplements for women, especially in perimenopause and post-menopause ✨ How creatine enhances fat loss, muscle tone, metabolic rate, cognition, and sleep-deprivation resilience ✨ The simple, evidence-based dose of creatine that works for women — and why Vanessa uses Puori creatine ✨ The brand new 2025 human trial showing collagen's key amino acids reduced biological age by an average of 1.4 years ✨ How collagen improves skin elasticity, hydration, wrinkles, nails, hair, joints, and connective tissue strength ✨ Why stacking creatine + collagen is a powerful strategy for fat loss, lean muscle retention, skin health, and healthy aging If you want a clear, science-backed guide to creatine and collagen — including exactly how to dose and use them for optimal results — this episode is for you. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code 🔗 SUPPLEMENTS MENTIONED Puori Creatine. Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décolleté Get my free NEW high-protein keto guide: The Keto Reset eBook Free 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.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA 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, this episode is essential listening. If you loved Friday's solo episode on Why I Quit Intermittent Fasting, this conversation is the perfect follow-up — because Dr. Fuchs repeatedly emphasizes something Vanessa has discussed in detail 👉 We must prioritize high-quality human research over rodent-based nutritional myths. Dr. Fuchs' work has directly shaped how we understand muscle growth, fat loss, glycogen replenishment, protein quality, cold exposure, heat therapy, and what actually matters when optimizing your body composition, not just your "healthspan." OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. 🔥 In This Episode: • The truth about protein quality (and what actually matters for recomposition) • Intermittent fasting, meal timing & the real anabolic window • The truth about ice baths — and why they can blunt your gains • Heat therapy: helpful or hype? • Carbs, glycogen & why some workouts feel "flat" • How much carbohydrate women really need to train at their best • Aging, muscle loss & the inspiring 71-year-old lifter • Dr. Fuchs' simple, science-backed formula for fat loss + muscle retention 🔥 CYBER MONDAY IS HERE — LAST DAY TO SAVE 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE NEW! Free High-Protein Keto Guide Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA 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.

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE 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 about IF, fat loss, and muscle retention… why protein does not inhibit autophagy… and why ketones — not the fasting window — were always the real metabolic driver. Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa Code: VANESSA Don't miss the year's biggest savings! Vanessa also shares her new weekly routine: how many meals per day and how many Protein-Sparing Modified Fast (PSMF) to boost ketones and autophagy without sacrificing lean mass. She explains how this shift improved her fat loss, metabolic rate, energy, hunger, and quality of life — and why she's never going back to IF. If you've ever struggled with intermittent fasting or wondered whether it's actually helping your fat loss, this episode offers a refreshing, empowering, research-backed perspective. 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 Get my free NEW high-protein keto guide: The Keto Reset eBook 🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • Tone Collagen 📱 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.

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this week's episode of the Optimal Protein Podcast, Vanessa sits down with one of the world's leading experts in exercise science and body composition, Dr. Shawn Arent. With more than 200 publications on training, metabolism, stress physiology, and performance, Dr. Arent brings unparalleled clarity to what truly moves the needle for fat loss and muscle gain. This conversation cuts through the noise and delivers science-backed, actionable guidance you can apply immediately. If you're trying to lose fat, build muscle, or finally break past a plateau, you don't want to miss this episode. 🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code In this episode, we discuss: • Why muscle — not fat — determines long-term metabolic health • How to combine strength + conditioning for the best recomposition results • Why recovery and stress management determine how your body responds to training • The truth about cortisol, training loads, and stubborn belly fat • Why creatine is one of the most powerful supplements for body composition • How women can optimize performance and recovery across the menstrual cycle • What the most successful people do differently when trying to lose fat and build muscle • The training, nutrition, and recovery principles that actually work NEW! Free High-Protein Keto Guide Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA 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.