Optimal Protein Podcast with Vanessa Spina

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!

Optimal Protein Podcast with Vanessa Spina is a health podcast hosted by Unknown Host, with 541 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Unknown Host hosts Optimal Protein Podcast with Vanessa Spina, a health show with 541 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #820

  Build Muscle in 70% Less Time? The Myo-Reps Method for Fat Loss & Body Recomposition with Børge Fagerli

  Aug 16, 20261h 2mS1

  Can you build and preserve muscle while spending dramatically less time training? In this episode of the Optimal Protein Podcast , Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method , to break down one of the most time-efficient approaches to hypertrophy and body recomposition. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40 , including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75 , while supplies last. Børge explains why many people are actually stopping their sets much farther from failure than they realize—and how Myo-Reps can help you recruit more muscle fibers, accumulate highly stimulating reps, and achieve comparable muscle growth to traditional training in significantly less time. They also dive into how to use Myo-Reps during a calorie deficit to help preserve lean mass, why training volume may naturally decrease as you get deeper into a fat-loss phase, and why more training is not always better. Vanessa also shares how incorporating Myo-Reps completely changed her own training, allowing her to make better progress while completing her workouts in under 45 minutes. Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. Now available on Amazon! In this episode, you'll learn: What Myo-Reps are and why Børge created the method How Myo-Reps may produce similar hypertrophy results in dramatically less training time Why the final reps of a set are often the most stimulating for muscle growth Why most people underestimate how many repetitions they truly have left before failure How close to failure you actually need to train Why going to absolute failure can sometimes create more fatigue than additional muscle stimulus How to structure an activation set and Myo-Reps mini-sets Why Børge recommends approximately 8–15 reps for most activation sets How to use auto-regulation instead of forcing a predetermined number of sets When to increase weight using progressive overload How Myo-Reps can be adapted during a calorie deficit Why training volume often needs to decrease as dieting becomes more aggressive How to preserve muscle while losing body fat Heavy vs. moderate vs. higher-repetition training Why women may tolerate more training volume and repetitions than men Why machines and isolation exercises can sometimes be better choices for hypertrophy The limitations of using Myo-Reps with squats, deadlifts and other highly fatiguing compound movements How to build an effective full-body workout in just 20–30 minutes The biggest Myo-Reps mistakes that can sabotage recovery and progress Børge's central message: manage fatigue rather than chasing it. The goal is not to leave every workout completely exhausted. The goal is to provide enough stimulus to build or preserve muscle, recover from that training, and come back stronger the next time. For anyone focused on fat loss and body recomposition—especially women who want to protect metabolically active lean mass while dieting—this episode offers an incredibly practical framework for getting more from every minute you spend strength training. Resources: Learn more about Børge Fagerli and Myo-Reps at MyoReps.com . BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40 , including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75 , while supplies last. Follow @ketogenicgirl and @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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  Episode #819

  How to Lose Fat & Build Muscle at the Same Time: 7 Body Recomposition Rules

  Aug 14, 202642 minS1

  Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Back-to-School Sale! F or a limited time, save 40% sitewide at ketogenicgirl.com —including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer—with code BACKTOSCHOOL40 . Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75 , while supplies last. Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! Now shipping internationally! In this episode: Why you can build muscle while losing fat —even if you're already resistance trained Why protein becomes even more important during a calorie deficit How much protein may help maximize lean-mass preservation during fat loss Protein targets and per-meal dosing as we get older Whether to calculate protein from current weight, goal weight, or lean mass The surprisingly low minimum effective dose of resistance training Why you don't need to train to failure—but may not be training hard enough How 1–3 reps in reserve can support muscle growth without unnecessary fatigue Why muscle can come back surprisingly quickly after a training break How Vanessa is approaching postpartum fat loss and body recomposition without rushing the process The goal isn't simply to make the number on the scale smaller. It's to improve what that weight is made of—preserving and building metabolically active muscle while losing body fat and becoming stronger, leaner, and more metabolically resilient. For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40 , including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75 , while supplies last. Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl . Free Resource Get your free high-protein keto guide : The Keto Reset eBook Connect with Vanessa Instagram: @ketogenicgirl Follow for: Latest fat loss research Protein optimization strategies @optimalproteinpodcast for episode updates Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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  Episode #818

  The Science of Body Recomposition: How to Lose Fat & Build Muscle with Dr. Brad Schoenfeld

  Aug 10, 202659 minS1

  Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body recomposition, protein intake, fat loss and training . The PSMF Library is officially live Check it out here + get 20% off with code VANESSA Can you actually build muscle while losing fat — even if you're already resistance trained? We discuss whether aggressive calorie deficits make it harder to preserve lean mass, why higher protein intakes may be especially helpful during dieting, and how much protein women may need as they get older. Dr. Schoenfeld also explains why body recomposition is absolutely possible, including in trained individuals, and when it may make more sense to pursue a dedicated fat-loss or muscle-gain phase instead. Try my favorite new electrolytes Cure Hydration Now available at Target If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. We also cover: • Protein needs during fat loss • Protein targets for perimenopause and menopause • How much protein to eat per meal • Goal weight vs. current weight for calculating protein • Plant vs. animal protein • The minimum effective dose of resistance training • Training to failure vs. stopping 1–3 reps short • Why many people aren't training hard enough • Muscle memory after time away from training • Range of motion, tempo, load and training effort • Why women do not need to fear getting "too bulky" This episode is packed with practical strategies for getting leaner and stronger while preserving hard-earned muscle . The PSMF Library is officially live This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included Premium printed PSMF Library ⚡ Instant digital access High-protein, low-carb recipe library Tiered system (PSMF + maintenance days) Grocery lists + planning tools 3 months of community support Check it out here + get 20% off with code VANESSA Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE Use code VANESSA for 20% off 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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  Episode #830

  PSMF Series: How Hormones Change Fat Loss, Muscle & Metabolism After 40 with Maria Emmerich

  Aug 7, 20261h 14mS1

  Why does fat loss suddenly feel harder during perimenopause and menopause—even when you're still exercising and watching what you eat? In today's Protein-Sparing Modified Fasting Series episode, I'm joined once again by bestselling author and nutrition expert Maria Emmerich for a fascinating conversation about hormones, metabolism, protein, muscle and body composition in midlife. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. We discuss how changes in estrogen, progesterone and testosterone may influence insulin sensitivity, sleep, motivation, muscle retention and fat distribution, and why preserving lean mass becomes increasingly important as we age. Maria also shares why she believes prioritizing protein, resistance training and a lower-fat approach can be especially helpful for women struggling with body composition during menopause. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode: • Why fat loss and body composition can change during menopause • The connection between estrogen, insulin sensitivity and visceral fat • Why declining muscle mass can make glucose regulation more difficult • The role of testosterone in muscle, motivation and body composition • How progesterone may influence sleep quality • Why protein becomes even more important as we age • Higher-protein, lower-fat approaches for keto and carnivore fat-loss stalls • Why resistance training is essential for preserving muscle and bone • Maria's perspective on hormone replacement therapy • Hormone testing and markers to discuss with your physician • Peptides, mitochondrial health and emerging biohacking strategies • The importance of protecting lean mass during fat loss after 40 Learn more about Maria and her newest book at KetoMaria.com . The PSMF Library is officially live This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included Premium printed PSMF Library ⚡ Instant digital access High-protein, low-carb recipe library Tiered system (PSMF + maintenance days) Grocery lists + planning tools 3 months of community support Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE Use code VANESSA for 20% off Free Resource Get your free high-protein keto guide : The Keto Reset eBook Connect with Vanessa Instagram: @ketogenicgirl Follow for: Latest fat loss research Protein optimization strategies @optimalproteinpodcast for episode updates Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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  Episode #816

  Are Micronutrient Gaps Making You Hungrier? Protein, Satiety & Body Composition with Dr. Ty Beal

  Aug 3, 20261h 21mS1

  In this powerful and eye-opening episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Ty Beal, a global nutrition scientist and research advisor at the Global Alliance for Improved Nutrition (GAIN), to explore the widespread problem of "hidden hunger"—getting enough or even too many calories while still falling short on essential vitamins and minerals. The PSMF Library is officially live Check it out here + get 20% off with code VANESSA Dr. Beal explains why micronutrient deficiencies are not limited to lower-income countries. Women, children, older adults, people consuming a high proportion of ultra-processed foods, and those eating very low-calorie diets may also be especially vulnerable. Vanessa and Dr. Beal discuss how nutrient density, protein quality, and the natural food matrix influence satiety, metabolic health, muscle retention, and body composition. They examine why protein-rich whole foods are difficult to reproduce with isolated nutrients or supplements, and why animal- and plant-sourced foods can provide complementary nutritional benefits. Try my favorite new electrolytes Cure Hydration Now available at Target If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. They also explore the nutrients women need throughout different stages of life, including the importance of iron during the reproductive years and protein, calcium, and greater nutrient density as women age. Dr. Beal shares practical ways families can improve diet quality affordably, along with situations in which targeted supplementation may be helpful. In this episode, you'll learn: • What "hidden hunger" means and why it can occur alongside overeating • How ultra-processed foods crowd out protein and essential micronutrients • Why protein quality and the whole-food matrix matter • How protein supports satiety, muscle retention, and healthier fat loss • Whether micronutrient deficiencies can influence hunger and food intake • Why women and young children are especially vulnerable to iron inadequacy • The nutrients women should prioritize during pregnancy, postpartum, menopause, and older age • Which foods provide the greatest concentrations of priority micronutrients • Why organs, seafood, eggs, dairy, meat, leafy greens, and legumes can play complementary roles • The nutritional challenges of fully plant-based diets, particularly for children • How GLP-1 medications and aggressive calorie restriction may increase the importance of protein and micronutrient intake • Affordable ways to build a more nourishing, protein-rich diet • When supplements may be useful—and why more is not always better About Dr. Ty Beal Ty Beal, PhD, is a global nutrition scientist whose research focuses on nutrient density, micronutrient deficiencies, diet quality, and food systems. He is a research advisor at the Global Alliance for Improved Nutrition and the host of The Ty Beal Show, where he explores nutrition science through evidence-based conversations with leading researchers and health experts. Connect with Dr. Ty Beal: Website: https://www.tybeal.com The Ty Beal Show: https://tybeal.podbean.com Research mentioned: Nutrient-Dense Foods and Diverse Diets Are Important for Ensuring Adequate Nutrition Across the Life Course https://doi.org/10.1073/pnas.2319007121 Priority Micronutrient Density in Foods https://pmc.ncbi.nlm.nih.gov/articles/PMC8936507/ The PSMF Library is officially live This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included Premium printed PSMF Library ⚡ Instant digital access High-protein, low-carb recipe library Tiered system (PSMF + maintenance days) Grocery lists + planning tools 3 months of community support Check it out here + get 20% off with code VANESSA Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE Use code VANESSA for 20% off 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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