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.

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🔗 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

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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.

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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.

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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.

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!

In today's Friday solo episode, I'm recapping one of my favorite conversations on women's health, metabolism, and body composition with Dr. Hannah Cabré — postdoctoral researcher at Pennington Biomedical Research Center and Fellow of the Year 2025.

We break down why perimenopause accelerates protein turnover and muscle protein breakdown, how this drives midlife fat gain and muscle loss, and exactly how to use protein, resistance training, creatine, omega-3s, and smart diet patterns to stay strong, lean, and metabolically resilient in your 30s, 40s, 50s and beyond.

If you've ever felt like your body "suddenly changed" in midlife — even though nothing else did — this episode will help you understand what's really happening and what you can do about it.

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• How perimenopause and estrogen decline change metabolism and increase protein needs

• Why muscle loss and fat gain accelerate — and how higher protein (1.2–1.6 g/kg/day) offsets it

• How to structure meals with 25–30 g protein to support muscle and body recomposition

• Why activity drops in midlife and how resistance training + steps prevent fat gain

• The truth about cycle syncing and what research actually shows

• The best diet pattern for postmenopausal metabolic and cardiovascular health

• How nitrates, creatine, and omega-3s support energy, mood, blood flow, and inflammation

• The key micronutrients women need most

• How to manage fatigue with sleep, hydration, electrolytes, and recovery nutrition

• How to create a sustainable calorie deficit without losing muscle

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, we take a powerful deep dive into women's metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year.

We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what the latest science says you can do to stay strong, lean, and metabolically healthy through this transition.

Dr. Cabré explains what's actually driving muscle loss, increased protein turnover, shifts in fat distribution, and changes in fuel use, and she shares evidence-based nutrition and training strategies that truly move the needle.

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

• What perimenopause is and why symptoms vary so much

• How estrogen loss increases protein turnover and belly fat

• Aging vs. menopause: what's hormonal and what's not

• Protein needs for women (1.2–1.6 g/kg) and how to hit them

• Simple meal-by-meal protein goals for muscle retention

• The best diet pattern for postmenopausal women

• Mediterranean-style eating, nitrates, and vascular health

• Olive oil, fish, omega-3s & lowering inflammation

• Creatine for women: strength, mood, cognition & hydration

• Key micronutrients for each stage of a woman's life

• Cycle syncing vs. what the science actually shows

• Sleep, hydration & recovery strategies to reduce fatigue

• Nutrition approaches that support fat loss & body recomposition

If you're navigating perimenopause, noticing body composition changes, or simply want to understand how to fuel and train smarter in your 30s, 40s, and 50s, this episode will give you clarity, confidence, and science-based tools you can use today.

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.

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!

This is Part Two of our PSMF Ask Me Anything series!

In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare.

You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format.

Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness.

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

• How to cook and meal plan for yourself and a family

• Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day)

• Whether the traditional 800–1000 kcal PSMF applies to smaller, active women

• EAAs vs. creatine: what's worth taking on rest days

• How to approach refeeds when you struggle mentally with "letting go"

• Whether 5-day PSMF blocks are safe and effective

• PSMF bread without egg powder—what works and what doesn't

• Jockers vs. Emmerich: comparing two popular PSMF styles

• Vanessa's typical ketone readings throughout a PSMF day

• Ideal protein targets during PSMF

• Using rice and other carbs strategically in refeeds and maintenance

🧠 Mentioned in This Episode

• Get 20% off the Tone device HERE

1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones

Pandurevic et al. (2023), Endocrine Connections

2. VLCKD in Postmenopausal Women

Pala et al. (2024)

3. Lean Mass Preservation During Rapid Weight Loss

Merra et al. (2016)

4. Metabolic & Cardiovascular Benefits of VLCKD

Guarnotta et al. (2022), Nutrients

5. Refeed Strategies & Metabolic Rate

• MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting.

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.

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation.

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

You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health.

Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones.

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

🧬 Topics Covered

• What is a Protein-Sparing Modified Fast (PSMF)?
• How to set your protein, carb, and fat macros
• How to calculate protein for your body weight
• Sample PSMF meal day and practical food swaps
• Should women do PSMF during PMS or before menstruation?
• Refeeds vs. diet breaks: how and when to use them
• PSMF for menopausal women and insulin resistance
• Using PSMF 1–2 days per week for maintenance
• Cholesterol and lipid changes on high-protein, low-fat keto
• Tracking ketosis with the Tone Device

📚 Scientific Studies Discussed

1. Pandurevic et al., 2023 — Endocrine Connections
   • "Efficacy of very low-calorie ketogenic diet in obese women with PCOS"
   • 16-week RCT showing a VLCKD produced greater fat loss, improved hormones, and restored ovulation compared to a Mediterranean diet.
2. Pala et al., 2024 — Frontiers in Endocrinology
   • "Very low-calorie ketogenic diet reduces blood pressure and cardiometabolic risk in postmenopausal women."
   • 6-month clinical trial: VLCKD led to lower central blood pressure, triglycerides, and visceral fat vs. intermittent fasting or free diet.
3. Merra et al., 2016 — European Review for Medical and Pharmacological Sciences
   • "VLCKD with amino acid supplementation preserves muscle mass during rapid fat loss."
   • Demonstrated superior lean mass preservation compared to an equally low-calorie but non-ketogenic diet.
4. Guarnotta et al., 2022 — Nutrients
   • Review: VLCKDs (
5. Umbrella Review, 2023 — BMC Medicine
   • Summarized multiple meta-analyses showing ketogenic and very-low-carb diets yield significant fat loss, lower triglycerides, and improved glucose control, especially when protein is optimized.

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

Free High-Protein Keto Guide

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.

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In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF).

Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for resetting metabolism, and how to implement it safely for optimal results.

If you've ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide.

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

💪 Key Takeaways

• You can burn fat without losing muscle by keeping protein high and calories low.
• Autophagy occurs from calorie restriction — not protein restriction.
• Ketones created during PSMF provide mental clarity, calm, and focus.
• Strategic refeeds help lock in fat loss and prevent rebound weight gain.
• When combined with strength training, PSMF becomes a powerful metabolic reset tool.

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

Mentioned in This Episode

• Effect of fasting-mimicking diets with low and high protein content on cardiometabolic health and autophagy (Burns et al., 2024)
• Dr. Eric Helms & Dr. Martin Rufalo meta-analysis on protein intake during energy restriction
• Dr. David Jockers, The Dr. Jockers Functional Nutrition Podcast
• Historical PSMF research by Dr. George Blackburn

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.