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Jump to start of the episode: 13:30

In this Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast.

They cover game-changing updates to U.S. dietary guidelines, red meat’s misunderstood role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you’re over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight.

🔬 What You’ll Learn in This Episode:

• Why the 10% saturated fat cap may be removed from dietary guidelines

• How red meat got falsely blamed for chronic disease

• Why plant-based proteins are not nutritionally equivalent to animal proteins

• The leucine threshold and how it changes with age

• Why breakfast should be your most anabolic meal

• How high-protein meals increase energy expenditure

• Stretch-based resistance (like yoga and Pilates) vs. heavy weights for muscle preservation

• The truth about meal distribution and muscle protein synthesis (MPS)

• Real-world protein targets and strategies for fat loss

This is Part 1 of a two-part solo recap. Tune in next Friday for Part 2 where Vanessa explores Dr. Layman’s take on the new Protein Hub, essential amino acid requirements, the role of insulin and AMPK in fat loss, and optimal carb intake by training status and age.

Links mentioned:

➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA

➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA

➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl 

• Tone Collagen - Save 15% with a Subscription

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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

⭐️ If You Loved This Episode…

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