Fast Keto With Ketogenic Girl

In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 

In today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat.  Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing

Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.

In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines.

In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low.

In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days.

The PSMF Library is officially live for pre-order — and I'm so excited to finally share this with you! This is a resource I created based on what worked so effectively for me for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle. We've already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say

In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotional eating, protein myths, and how to optimize your intake for better body composition results.

In this episode, Vanessa breaks down the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the research — and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days.

In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation. Topics include perimenopause fat loss, protein timing, ketosis myths, GLP-1 considerations, and how to structure high-protein days for body recomposition.

Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches.

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals. 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, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik. From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results. If you've ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body. The In This Episode • Why higher protein intake may accelerate fat loss • The powerful protein + ketone combo for appetite control • Why fat loss can feel effortless on low-carb, high-protein approaches • What's really happening with insulin, glucagon, and hung

In this episode of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio, one of the world's leading researchers on protein metabolism and body composition. Dr. Antonio is widely known for his groundbreaking protein overfeeding studies, which found that participants consuming extremely high protein diets did not gain body fat — and in some cases actually lost more fat — even while eating more calories. In this conversation, Vanessa and Dr. Antonio explore the fascinating metabolic reasons why protein behaves differently in the body, including its thermic effect, impact on satiety, and role in preserving lean mass during fat loss. They also discuss the newly evolving protein recommendations, how protein interacts with carbohydrates and fats in the diet, and why certain athletes may benefit from lower carbohydrate approaches depending on their sport and metabolic demands. If your goal is fat loss, body recomposition, or maintaining muscle while dieting, this episode off

In this episode, Vanessa is joined by Dr. Jason Fung, author of The Hunger Code, to unpack the hormonal science behind fat loss — and how fasting may be entering a new era. They start with the three types of hunger and why obesity is not simply about willpower, but disrupted hormonal signaling. We break down insulin's role in fat storage, obesity, and how ultra-processed foods blunt satiety hormones. Vanessa and Dr. Fung also discuss how protein, fiber, and fat affect hunger very differently than refined carbohydrates — and why a calorie is not metabolically neutral. Then they shift to fasting. Dr. Fung shares his current protocols and comments on emerging research supporting Protein-Sparing Modified Fasting (PSMF) as a more practical, muscle-conscious alternative to prolonged water fasting. They cover: • PSMF vs water fasting • Protecting lean mass during fat loss • GLP-1 medications — risks and unintended consequences • Appetite suppression vs true metabolic health • Fat loss considerations for women in per

What do elite athletes do differently when it comes to fat loss? In this episode, Vanessa breaks down the most surprising takeaways from her conversation with sports dietitian Emily Mitchell, who has worked with professional teams including UCLA Athletics, the LA Galaxy, the Clippers, and the Buccaneers. While many people think getting lean requires constant dieting, eliminating carbohydrates, and pushing through hunger, elite athletes often take a completely different approach. Vanessa explores six of the most powerful fat loss strategies used by elite performers — including why many athletes don't diet during their competitive season, why protein intake is far higher than most people realize, and how strategic carbohydrate timing can actually support fat loss and performance.

What do elite athletes do differently when it comes to fat loss and body composition? In this episode, Vanessa sits down with Emily Mitchell, RD, CSSD, CDCES — former Director of Sports Nutrition at UCLA Athletics, Sports Performance Dietitian for the LA Galaxy, and current Registered Dietitian at Love.Life — to unpack the real nutrition strategies used at the highest levels of sport. You'll learn: The core principles elite athletes use to stay lean while maximizing performance How protein intake supports fat loss and lean muscle retention Why recovery nutrition is a hidden driver of metabolic efficiency How to structure nutrition for sustainable body recomposition The mindset shift from restriction to strategic fueling How to optimize nutrition through fertility, pregnancy, perimenopause, and postmenopause 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 You'll learn how protein, reco

Is fasted cardio really better for fat loss? Or could eating protein before your workout actually improve fat burning, muscle retention, and long-term metabolic health — especially for women? In this deep-dive masterclass recap, Vanessa breaks down the science from her interview with exercise physiologist Dr. Katie Hirsch and unpacks the research on: Fasted vs fed training Essential amino acids before HIIT Muscle quality vs muscle size Intramuscular fat and metabolic dysfunction Perimenopause and anabolic resistance Protein timing for body recomposition This episode reframes the fat loss conversation away from "burning fat during workouts" and toward what truly matters: Preserving muscle, improving protein turnover, and protecting metabolic capacity. NEW! Vanessa's structured PSMF Library. Sign up HERE to be the first to know when the new PSMF Library has been released! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more abou

Fasted training is one of the most persistent fat-loss myths—and in this episode, Dr. Katie Hirsch breaks down what actually matters for women: training quality, muscle preservation, and metabolic health. We unpack why "burning more fat during a workout" is often the wrong target, and how a small amount of protein (or EAAs) before training can change perceived exertion, improve workout output, and potentially increase post-workout energy expenditure—especially in women who are prone to under-fueling. We also dive into muscle quality (not just muscle size), why it matters for insulin sensitivity and body composition, and what changes in peri/post-menopause can mean for amino acid delivery to muscle—and how to train and eat to stay lean, strong, and metabolically resilient. 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 Episode Topics Covered Fasted vs. fed training for fat loss Protein vs. carb