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, 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:
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.

Skip to the start of the episode: 11:52
In today's Friday solo recap on the Optimal Protein Podcast, I break down the most important takeaways from my recent conversation with Dr. Gabrielle Lyon — and why this episode has major implications for fat loss, metabolic health, and women's body composition.
🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
One of the biggest themes of our discussion was that muscle is not just about aesthetics. It's a metabolic organ, and preserving it is foundational for long-term health — especially for women as we age.
I also connect this conversation to the new protein recommendations reflected in the 2025–2030 Dietary Guidelines, which now align far more closely with modern protein science. For the first time, official guidance is moving beyond minimums designed to prevent deficiency and toward intakes that actually support muscle preservation, metabolic health, and satiety. We also cover a brand new study on weight loss drugs and fat regain.
In this recap, I cover:
Why we don't have an "overfat" problem — we have an undermuscled problem

Why midlife fat gain is not inevitable (and not just about hormones)

How carb tolerance and activity level influence fat storage

Why excess carbohydrates quietly work against fat loss when muscle demand is low

The overlooked role of muscle blood flow and intramuscular fat

Why under-eating accelerates muscle loss in women

How weight loss drugs can worsen fat regain if muscle isn't protected

Why strength training is non-negotiable — but must be appropriate

Why protein isn't just calories, but a signal for muscle and metabolism

If your goals include fat loss, body recomposition, and aging strong, this episode will help you rethink how protein, carbs, and muscle fit together — and why preserving muscle is the real long-term strategy.
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, 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
Mentioned in this episode:
Website: https://drgabriellelyon.com/
Instagram: https://www.instagram.com/drgabriellelyon/
YouTube: https://www.youtube.com/@DrGabrielleLyon
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.