Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

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 protein intake can boost fat loss and muscle preservation — even with just two meals a day

• How time-restricted eating and fasting affect muscle protein synthesis

• The best per-meal protein targets for women and older adults

• How EAAs support muscle and brain health, especially during calorie deficits

• Why creatine is one of the most effective tools for both strength and cognition

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

Vanessa also shares practical strategies to preserve lean mass, stay active, and use protein strategically for long-term metabolic health.

If you want to burn fat efficiently while protecting your muscle — this episode is packed with science-backed tools to help you do it.

Mentioned in this episode:

The Creatine I take! PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• 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.

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 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 they reveal about muscle protein synthesis (MPS).

• The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day.

• The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns.

• Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it.

• What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake.

• The surprising power of small doses of EAAs in muscle maintenance and cognitive support.

• Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation.

• How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction.

• The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite.

• The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss.

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

Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days.

If you've ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away.

Mentioned in this Episode:

• Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine

• Essential amino acids for older adults and women facing anabolic resistance

• Stable isotope tracer studies — how we truly measure MPS

• Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction

• Pre-sleep protein and its impact on overnight MPS and metabolic rate

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

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 three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and 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

In this episode, you’ll discover:

• Why losing fat and keeping it off require two completely different skill sets

• The research-backed protein and training strategies that preserve lean muscle

• How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time

• Why exercise “fixes” your metabolism and helps you stay lean for life

• The concept of your appetite sweet spot — and how to find it

• How to shift from a “victim” to “voyager” mindset and make maintenance effortless

• Dr. Hill’s insights on GLP-1 medications and how to transition off without regaining weight

If you’ve ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term.

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• 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.

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 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 trials such as the Diabetes Prevention Program, Look AHEAD, and the Beef WISE Study on high-protein diets. His decades of work reveal why weight loss is only the beginning — and why the real secret to success lies in learning the completely different skill set of maintenance.

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 conversation, you’ll hear:

• The protein “lever” Dr. Hill uses to curb appetite and protect muscle during a cut—plus why the source may matter less than you think

• Three habits most long-term maintainers share (and one that surprised even him)

• The moment your “diet” must flip into “maintenance”—and a simple sign you’re ready

• The smallest daily tweak from his research that predicts whether you’ll regain or not

• What exercise actually changes in your metabolism beyond calorie burn—and how much you really need

• The simple resistance-training + protein formula he gives midlife women to keep muscle while losing fat

• His three-bucket framework (diet, activity, mind state) and a 60-second self-check to find which bucket is breaking your results

• The mindset shift that moves people from “I always regain” to “this is who I am” — plus a quick exercise to uncover your real why

• The step-by-step exit plan he uses when patients come off GLP-1s—starting with what to do in week one to avoid rebound

If you’ve ever lost weight and struggled to keep it off, this episode shows you which levers matter most—and how to pull them so your results stick while your metabolism and muscle thrive.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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

Mentioned in this episode:

• Dr. James Hill’s upcoming book: Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications and Keeping the Weight Off — now available for pre-order

• The National Weight Control Registry; The Diabetes Prevention Program (DPP); The Look AHEAD Study; The Beef WISE Study

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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

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.

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

Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today.

What You’ll Learn

• The science behind the 30-30-30 protein rule and why it matters for women
• How sleep loss can lower muscle protein synthesis by up to 20%
• What studies reveal about plant vs. animal protein for glucose control and satiety
• The truth about “wasted” protein and how much you really need per meal
• How to minimize muscle loss during fat loss or menopause
• A simple 3-meal template to optimize body composition and strength

🧠 IQBAR – Seasonal flavors + Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE. Text VANESSA to 64000 for a 20% off discount code

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• 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.

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

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 achieve real body recomposition—without the extremes.

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

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.

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.

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

Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis.

They discuss:

🧠 Why spreading protein evenly across meals (30g breakfast / 30g lunch / 30g dinner) increases 24-hour muscle protein synthesis by ~25%

🥩 The “leucine threshold” and why per-meal protein targets matter more than total grams alone

⏰ How translation initiation factors remain elevated after protein-rich meals — and how this affects subsequent meals

🌙 How just one night of sleep deprivation can reduce muscle protein synthesis — and why skeletal muscle clock genes make it highly sensitive to circadian disruption

💤 How five nights of restricted sleep (3–4 hours) can impair muscle health and fat loss

🍽 Why protein intake may be more powerful than exercise alone for stimulating MPS — and how combining both creates synergy

🌿 Her latest research comparing animal vs. plant proteins and how animal protein helps moderate blood glucose more effectively, especially in high-carb meals

💪 Strategies to maintain lean mass during aggressive weight loss or GLP-1 use

If you’re interested in optimizing your protein intake for fat loss, body recomposition, and muscle preservation, this episode is a must-listen.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer 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.