Optimal Protein Podcast with Vanessa Spina

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.

PSMF 101: How to Burn Body Fat While Protecting Muscle with Craig Emmerich
What exactly is a protein-sparing modified fast—and how can it accelerate fat loss without sacrificing precious lean mass?
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
In this episode of the PSMF series, Vanessa is joined by Craig Emmerich, co-author of The Art of Fat Loss, for a step-by-step guide to protein-sparing modified fasting. They break down how a PSMF differs from a traditional fast, how to determine your protein target, why dietary fat is kept low and how to incorporate PSMF days into a sustainable weekly plan.
Craig explains why protein's powerful thermic effect and satiating properties make it uniquely valuable during fat loss. He also challenges the idea that higher blood ketones automatically mean greater fat loss—and explains why adding more dietary fat to "increase ketosis" can sometimes work against body-composition goals.
They also discuss what happens to dietary fat after we eat it, why calories and hormones both matter, how dairy and nuts may contribute to a fat-loss plateau and why PSMF can be an effective short-term tool for breaking a stall.
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, you'll learn:
What a protein-sparing modified fast is—and what "protein sparing" actually means

How PSMF differs from water-only fasting

How protein helps preserve lean mass during an energy deficit

How to estimate your daily protein target using lean body mass

Why PSMF days typically keep carbohydrates and dietary fat very low

How often Craig recommends incorporating PSMF days

What to eat on the days between protein-sparing fasts

The role of strategic higher-energy days

Why dairy and nuts can make fat loss more difficult for some people

How protein's thermic effect influences net energy intake

Why a very high-protein day can be surprisingly satiating

Why low blood ketones do not mean a PSMF—or ketogenic diet—isn't working

The difference between producing ketones and efficiently using them

Why free fatty acids provide much of the body's energy during ketosis

What happens to dietary fat after it enters the bloodstream

Why dietary fat can be treated as an adjustable "energy lever"

How high-fat keto can stall fat loss even when carbohydrates and insulin remain low

Why calories, food quality, satiety and hormonal health all matter

How PSMF may help break through a stubborn fat-loss plateau

Whether you're new to protein-sparing modified fasting or want to refine your current approach, this conversation provides a practical foundation for using higher protein and lower dietary energy to support fat loss while protecting metabolically active lean tissue.
About Craig Emmerich
Craig Emmerich is an author and nutrition educator who works alongside his wife, Maria Emmerich, to help people implement ketogenic and protein-focused nutrition. Together, they are the authors of The Art of Fat Loss and numerous books and resources on ketogenic living.
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
📚 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.

What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat?
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
In this episode, Vanessa speaks with Dr. Paul Morgan about the hidden effects of obesity on muscle metabolism, including anabolic resistance, fat infiltration, inflammation, and changes in muscle protein turnover.
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 explore the paradox that carrying more body mass can increase the loading stimulus on muscle, while obesity may simultaneously reduce the muscle-building response to protein and exercise.
Dr. Morgan also explains why preserving lean mass is so important during weight loss, including during aggressive calorie restriction and GLP-1 use, and how resistance training, adequate protein, and regular activity can help improve the quality of weight loss.
They also discuss protein needs with aging, per-meal protein targets, mTOR, autophagy, and why animal research should not always be translated directly into human nutrition advice.
In this episode, you'll learn
What anabolic resistance is and why it matters
How obesity may affect muscle protein synthesis and breakdown
Why fat infiltration and inflammation can reduce muscle quality
How to better preserve muscle during fat loss
How GLP-1 use may affect lean mass
Why protein needs may increase with age and calorie restriction
The difference between temporary and chronic mTOR activation
Why animal findings do not always translate directly to humans
Dr. Paul Morgan is a Research Fellow in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, UK. His research focuses on skeletal muscle metabolism, obesity, aging, anabolic resistance, and the effects of nutrition and exercise on muscle health and function.
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.

In this foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle.
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness, surgery, and other forms of physiological stress.
The episode also explores why water fasting can result in the loss of both fat and lean mass, while protein-sparing modified fasting provides the amino acids needed to better protect muscle during a calorie deficit.
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 protein is the only essential macronutrient
• How amino acids support muscle, hormones, organs, and tissues
• Muscle protein synthesis, protein breakdown, and protein turnover
• Why leucine matters for building and preserving muscle
• Why the body still needs dietary protein during fat loss
• Protein-sparing modified fasting vs. water fasting
• How extended fasting may increase the risk of lean-mass loss
• Why protein's thermic effect can support greater fat loss
• How preserving muscle supports metabolism and healthy aging
• A practical starting point for setting your daily protein target
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
📚 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.

The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist, physician, performance coach, and author Dr. Tommy Wood to discuss his new book, The Stimulated Mind.
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.
Dr. Wood explains why brain health and body composition are deeply connected—and how the same habits that help us lose excess body fat, preserve muscle, and improve metabolic health may also protect cognitive function as we age.
They explore why resistance training may be one of the most powerful tools for supporting the brain, how muscle strength is linked with cognitive resilience, and why both chronic under-fueling and excess energy availability may negatively affect brain health.
In this episode:
• Why resistance training can protect the brain's white matter
• The connection between muscle strength and cognitive function
• Why metabolic health, blood sugar, and body composition matter for the brain
• When fasting may help—and when it may create problems
• Why many fasting benefits may actually come from calorie reduction
• How much protein adults need to preserve muscle and strength
• Why protein needs may increase with age, dieting, and anabolic resistance
• The importance of losing fat while maintaining lean mass
• Why lifting weights matters more than protein alone for building muscle
• The minimum effective dose of resistance training for brain and body health
• Why women can build strength and muscle just as effectively as men
• The most important habits for women during perimenopause and menopause
• How whole-food protein sources support nutrient density and brain health
• Dr. Wood's simple protein-to-calorie rule for processed foods
• A realistic weekly plan for lifting, walking, cardio, sleep, and cognitive stimulation
Dr. Tommy Wood is the author of The Stimulated Mind, a practical, evidence-based guide to improving cognitive performance and reducing the risk of age-related decline.
Learn more about Dr. Wood and his work at drtommywood.com and betterbrain.fitness.
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.