Optimal Protein Podcast with Vanessa Spina

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Most fat-loss advice focuses on the scale — but what if that's the wrong metric entirely? In this episode, Vanessa Spina is joined by Dr. Scott Forbes, exercise physiologist and professor at Brandon University, whose research challenges many of the assumptions behind traditional weight-loss approaches.
Dr. Forbes has authored and co-authored numerous randomized controlled trials and large meta-analyses examining how training style, protein intake, creatine supplementation, sleep, and aging influence fat loss, muscle retention, and metabolic health.
Rather than chasing weight loss, this conversation explores what happens when the goal shifts to body recomposition — losing fat while preserving or building muscle — and why that distinction changes everything.
In this episode, we explore:
Why weight loss and fat loss are not the same thing

The surprising differences between cardio, resistance training, and combined approaches

Why some people lose weight but stall metabolically

How protein and creatine fit into a muscle-centric fat-loss strategy

Why fat loss becomes harder with age — and what still works

A largely overlooked factor that influences where fat is stored

If you've ever done "everything right" and still felt stuck, this episode offers a science-backed reframe that may completely change how you approach fat loss.
👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition.
Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE
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.

Skip to the start of the recap: 13:41
In today's Friday solo episode of The Optimal Protein Podcast, Vanessa breaks down the science of leptin — the hormone that determines whether your body will burn fat or protect it.
Leptin isn't just about appetite. It's a metabolic permission signal, and when leptin signaling is disrupted, fat loss can stall even in a calorie deficit.
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Vanessa explains how sleep, circadian rhythm, and light exposure affect leptin, why dieting can feel harder than it should, and walks you through a practical 7-Day Leptin Reset Protocol designed to reduce hunger, improve satiety, and make fat loss feel easier.
This episode connects leptin science with protein-forward nutrition, calories in vs. calories out, resistance training, and circadian alignment for sustainable fat loss.
BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete
Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE
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.

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, I'm joined by Dr. Catherine Clinton to explore how circadian biology, light exposure, and cellular electrical charge regulate metabolism, hormones, and fat loss — often beyond calories alone.
We discuss how morning light impacts leptin signaling, insulin sensitivity, cortisol, and melatonin, why modern indoor living disrupts metabolic health, and how maintaining a strong negative cellular charge is critical for mitochondrial function.
We also cover red and infrared light therapy, optimal timing, metabolic benefits, and key considerations during pregnancy — plus how to integrate protein intake, calories in vs. calories out, and resistance training with circadian alignment for sustainable fat loss.
Topics include:
Light exposure and leptin signaling

Circadian rhythm and fat loss

Cellular charge and mitochondrial health

Grounding and infrared light

Red light therapy timing and pregnancy considerations

Balancing calories, protein, and training with circadian biology

🔗 Dr. Catherine Clinton's book Optimize: drcatherineclinton.com/optimize
Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE
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.

Skip to the start of the recap: 11:40
In today's solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—former U.S. Army officer, researcher, and Registered Dietitian—whose work with tactical athletes and elite military populations reveals what really happens to the body during fat loss, stress, and recovery.
This episode explores why so many people lose muscle when dieting, how PSMF and ketosis fundamentally change the equation, and what most fat-loss advice gets wrong.
🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
You'll Discover:
Why cutting calories alone often backfires
What makes PSMF different from standard low-calorie dieting
The overlooked role of protein quality—not just protein quantity
What elite military research reveals about recovery and resilience
The truth about seed oils vs butter when you look at human data
Why collagen may support more than just joints and skin
The most common mistakes women make when trying to get lean
If you're working hard but not seeing the results you expect—or you're tired of fear-based nutrition rules—this episode will change how you think about fat loss, muscle, and recovery.
BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete
Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE
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.

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 of the Optimal Protein Podcast, Vanessa is joined by Dr. Nick Barringer, former U.S. Army officer, researcher, Registered Dietitian, and Chief Academic Officer at Lionel University. Dr. Barringer has led cutting-edge research on protein intake, recovery, and resilience under extreme physical and psychological stress, working with tactical athletes including Army Rangers, Navy SEALs, and West Point cadets.
This conversation goes far beyond the military. Dr. Barringer breaks down how women and everyday high performers can apply the same evidence-based strategies to lose fat without losing muscle, recover more effectively, and avoid the biggest pitfalls of aggressive dieting.
Together, Vanessa and Dr. Barringer cut through fear-based nutrition messaging and explore what human research actually shows about protein intake, recovery, seed oils, supplements, and collagen.
Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE
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.