Optimal Protein Podcast with Vanessa Spina

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, I'm joined by Dr. Gabrielle Lyon to break down the muscle-centered strategy every woman needs for fat loss, metabolic health, and long-term strength. We unpack why muscle — not hormones alone — is the key driver of body composition, why midlife fat gain is not inevitable, and how protein intake, movement, and muscle blood flow shape metabolism as women age. Dr. Lyon also explains her much-discussed concept of carb tolerance, how to "earn your carbs," and why excess carbohydrates can quietly work against fat loss when muscle demand is low. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Dr. Lyon also shares key insights from her new book, The Forever Strong Playbook, including her 24-hour muscle-building framework and why strength training is not optional at any age. If your goals include fat loss, body recomposition, and aging strong, this episode will completely reframe how you think about muscle. 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.

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 Most people don't fail at their goals because they lack discipline — they fail because they were never taught how to set goals that actually work. In this New Year solo episode, Vanessa shares a powerful, step-by-step goal-setting masterclass inspired by Tony Robbins and Brian Tracy, applied specifically to fat loss, body recomposition, strength, energy, and long-term metabolic health. You'll be guided through the actual Tony Robbins Priming Exercise, learn how to set identity-based goals that stick, and discover how to turn motivation into simple, repeatable systems that work even on imperfect weeks. In this episode, you'll learn: Why most health goals fail by February How to set goals from the right nervous system state Tony Robbins' RPM Method applied to body recomposition Brian Tracy's framework for turning goals into daily action How to create motivation-proof plans for fat loss and consistency This episode isn't about perfection — it's about building systems you can repeat all year long. 🎧 Listen now and set your 2026 goals with clarity, intention, and confidence. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! 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 HOLIDAY25 for 25% 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 today's episode, I'm continuing our Best of 2025 series with a powerful follow-up to Friday's episode. Instead of an interview, this is a curated masterclass pulling together the most important breakthroughs of 2025 in body recomposition, fat loss, and protein metabolism — especially for women navigating perimenopause and midlife metabolic change. You'll hear standout moments from conversations with Dr. Hannah Cabré, Dr. Arny Ferrando, and Dr. Mike Ormsbee, alongside a solo deep dive into one of the most exciting human randomized controlled trials published in 2025 on high-protein diets, accelerated belly-fat loss, and autophagy. Full Episode with Dr. Hannah Cabré Full Episode with Dr. Arny Ferrando Full Episode with Dr. Mike Ormsbee Full Episode on New Study on Protein Fasting Mimicking and Autophagy/Longevity OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. NEW! Free High-Protein Keto Guide  Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 25% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code HOLIDAY25 Get 25% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code HOLIDAY25 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.

Study takeaways start at 18:00 mark 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 special end-of-year solo episode, Vanessa shares a brief personal announcement, followed by the five biggest scientific takeaways from 2025 that reshaped how she thinks about fat loss, longevity, and metabolic health. This episode highlights the studies and expert conversations featured on the Optimal Protein Podcast that had the most meaningful impact this year — including new research on autophagy and protein intake, the real drivers of longevity benefits, menopause-related body composition changes, resistance training, and long-term fat loss maintenance. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 25% on all Tone Lux Red Light therapy with the code HOLIDAY25! 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 OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code HOLIDAY25 for 25% 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 Cynthia Thurlow, nurse practitioner, bestselling author, and women's health expert, for a deep dive into why fat loss and muscle maintenance become more challenging during perimenopause and menopause. Cynthia explains how hormonal shifts drive anabolic resistance, reduce blood flow and nutrient delivery to muscle, and accelerate changes in body composition. We discuss how to adapt intermittent fasting for female physiology, why over-fasting can backfire in midlife, and the critical role of protein intake in preserving lean mass. The conversation also explores key insights from Cynthia's upcoming book, The Menopause Gut, including how gut health, inflammation, and hormonal balance are deeply connected—and why optimizing the microbiome can improve metabolic health, body composition, and overall vitality in midlife. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase. NEW! Free High-Protein Keto Guide  Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 25% off Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the at https://ketogenicgirl.com with the code HOLIDAY25 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.