Health & Fitness

Optimal Protein Podcast with Vanessa Spina

by Vanessa Spina

NutritionHealth & FitnessFitness

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Latest episodes

NEW STUDY: The Best Eating Window for Losing Belly Fat Without Losing Muscle | Dr. Satchin Panda Recap

October 30, 2026 · 37 min

Can you use meal timing to lose body fat without sacrificing muscle—and does time-restricted eating actually change what is happening inside your fat cells? In this Friday episode, Vanessa breaks down 8 of the biggest takeaways from her…
NEW STUDY: Dr. Satchin Panda on How IF/TRE Changes Your Fat Cells | Fat Loss, Muscle & Meal Timing

October 26, 2026 · 1 hr 14 min

What actually happens inside your fat cells when you practice time-restricted eating—and can meal timing help you lose body fat without sacrificing muscle? Dr. Satchin Panda, one of the world's leading researchers on circadian rhythms and…
2 NEW STUDIES: How Many Calories Does It Take to Build Muscle—and Can Lifting Change Fat Cells?

October 23, 2026 · 44 min

How many calories does it actually take to build muscle—and do you really need to eat in a surplus? In this Friday solocast, I recap my conversation with Dr. Milo Wolf, exploring a new paper modeling the energy cost of building muscle and…
New Study: Do You Really Need a Calorie Surplus to Build Muscle? | Dr. Milo Wolf

October 19, 2026 · 1 hr 12 min

Can you build muscle without bulking—and could stored body fat help fuel the process? Dr. Milo Wolf joins me to unpack new research on the energetic cost of building muscle and what it means for losing fat while gaining or preserving…
T2, Fat Burning & Brown Fat: How It Works in the Mitochondria and What the Studies Show

October 16, 2026 · 50 min

Does increasing fat burning automatically mean losing more body fat? And what would we need to measure to know whether an intervention preserves muscle? In this Friday solocast, I'm revisiting my conversation with Dr. Amie Hornaman to…

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T2 and Fat Burning: What the Thyroid Research Really Shows with Dr. Amie Hornaman

October 12, 2026 · 1 hr 20 min

What is T2, and why have researchers been investigating its effects on metabolism? In this episode of the Optimal Protein Podcast, I'm welcoming back Dr. Amie Hornaman to explore 3,5-diiodothyronine, commonly called T2—a lesser-known…
7 Takeaways on Metabolic Flexibility, Fat Burning vs Fat Loss & Protecting Muscle

October 9, 2026 · 49 min

Burn More Fat—But Are You Losing It? 7 Takeaways on Metabolic Flexibility & Protecting Muscle Does becoming a better fat burner automatically mean you're losing more body fat? And do higher ketones mean better results? In today's…
Burning Fat vs. Losing Fat: Metabolic Flexibility Explained with Dr. Mike T. Nelson

October 5, 2026 · 1 hr 18 min

Does burning more fat for fuel mean you're actually losing more body fat? And if you're in ketosis, does that mean the fat you're burning is coming from your body—or from the food you just ate? Today on the Optimal Protein Podcast, I'm…
6 New Science Takeaways on Losing Fat Without Losing Muscle

October 2, 2026 · 32 min

Can you gain lean tissue while losing body fat? And if two people eat the same number of protein grams, will they necessarily get the same body composition results? In this episode, Vanessa shares six takeaways from her conversation with…
New Study on Creatine During Fat Loss and Body Recomposition: Dr. Drew Gonzalez

September 28, 2026 · 1 hr 6 min

Can you lose body fat while gaining lean tissue—even during a calorie deficit? And could the quality of your protein change how well you recover and protect muscle? Vanessa is joined by exercise and nutrition researcher Dr. Drew Gonzalez…
Why Stubborn Fat Is So Hard to Lose + Protein-Sparing Fat Loss: Lyle McDonald Recap

September 25, 2026 · 56 min

Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with body-composition expert and author Lyle McDonald. Why does fat come off easily from some areas while other areas seem…
The Stubborn Fat Solution: How to Mobilize Lower-Body Fat with Lyle McDonald

September 21, 2026 · 1 hr 19 min

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 at ketogenicgirl.com with code BACKTOSCHOOL40, including the…

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About the show

Vanessa Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake! Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!