Optimal Protein Podcast with Vanessa Spina

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation.
Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL.
This conversation explores why not all weight loss is fat loss — and why consuming too many carbohydrates during a calorie deficit may, in certain conditions, shift the body toward burning more lean mass instead of body fat.
They also discuss how to structure protein, carbohydrates, and fats for better body composition, why carbohydrate tolerance depends on activity level, the importance of resistance training, keto adaptation, meal timing, fasting, protein distribution, and why protecting muscle should be the priority during fat loss.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
In This Episode
Why low-carb may burn more fat in a calorie deficit

What happens when calories and protein are matched between high-carb and low-carb diets

Why fat loss and weight loss are not the same thing

How higher-carb dieting may affect muscle retention during a deficit

Why excess carbohydrates can impair body composition outcomes

How insulin, glucose, triglycerides, HDL, and fatty liver connect to fat loss

Why carbohydrate tolerance depends on activity level

How much carbohydrate may be appropriate for sedentary vs active people

Why protein needs increase during fat loss

How to think about protein distribution across the day

Why protein-first meals support better blood glucose control

How keto adaptation changes energy metabolism

Why resistance training is essential for preserving muscle

Dr. Naclerio's upcoming research on low-carb diets, protein, fish oil, and body composition

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 solo episode, Vanessa breaks down the biggest takeaways from her conversation with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto.
This episode is a deep dive into muscle protein synthesis, protein intake, fat loss, aging, and why preserving lean mass is one of the most important factors for long-term metabolic health and body composition.
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
Vanessa explains:
What muscle protein synthesis actually is
Why muscle is constantly remodeling
Why low-protein dieting can accelerate muscle loss
How calorie deficits increase protein requirements
Why resistance training is the most powerful muscle-preserving signal
The truth about the "protein per meal ceiling"
Why whey protein is so effective
What anabolic resistance really means
Why movement and exercise become increasingly important as we age
How menopause impacts muscle loss and metabolic health
This episode also explores why muscle is not just aesthetic tissue — it is metabolic, protective, and longevity-promoting tissue.
In This Episode
Muscle protein synthesis explained
Protein turnover & muscle remodeling
Why low-protein diets backfire
Protein needs during fat loss
Resistance training & muscle preservation
The protein ceiling debate
Whey protein & leucine
Anabolic resistance & aging
Menopause & muscle loss
Protein timing & meal distribution
Fat loss vs muscle loss
Metabolic health & longevity
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.

In this episode, Vanessa sits down with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto, for a deep dive into protein, muscle protein synthesis, fat loss, and aging.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
Dr. Moore explains what muscle protein synthesis actually is, how it's measured in research using metabolic tracers, and why building muscle is about more than just "hitting your protein target." They unpack what happens when protein intake is too low, why muscle is the body's amino acid reservoir, and how low-protein dieting can accelerate muscle loss — especially during calorie restriction.
They also discuss:
Whether there is truly a cap to protein per meal
Why whey protein is so effective
The role of leucine and protein quality
Anabolic resistance and aging muscle
Why movement and resistance training become increasingly important with age
How to preserve lean mass during fat loss
Why protein needs increase during calorie deficits
This episode is packed with practical takeaways on optimizing protein intake for body composition, metabolic health, and longevity.
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.

Why does fat loss suddenly become harder after 40 — even when women are dieting and exercising?
In this Friday solocast recap, Vanessa breaks down the biggest takeaways from her conversation with Maria Emmerich on menopause, hormones, insulin resistance, body composition, HRT, peptides, and metabolic health.
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
Vanessa explores the connection between estrogen decline and insulin resistance, why testosterone matters for women far beyond libido, how progesterone affects sleep and anxiety, why muscle becomes critical for longevity, and why traditional high-fat keto often stops working in menopause.
She also dives into the growing conversation around peptides, GLP-1 medications, mitochondrial health, hyperbaric oxygen therapy, and the importance of prioritizing protein and resistance training during midlife.
In This Episode
Why menopause changes insulin sensitivity
The connection between low estrogen and belly fat
Testosterone's role in women's motivation, energy, and muscle
Why progesterone affects sleep quality and anxiety
Why protein becomes MORE important after 40
Why keto and carnivore can stall in menopause
Resistance training as anti-aging medicine
The role of muscle in metabolic health and longevity
Peptides and mitochondrial health
GLP-1 medications and concerns about muscle loss
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.

Why does fat loss suddenly become harder in perimenopause and menopause — even when women are dieting and exercising?
In this episode, Maria Emmerich joins Vanessa to unpack the hormonal and metabolic shifts driving changes in body composition after 40.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
They discuss estrogen and insulin resistance, testosterone in women, sleep disruption, sarcopenia, menopause belly fat, HRT, protein intake, resistance training, and why traditional keto can stop working in midlife.
Topics Discussed
Why women become more insulin resistant in menopause
The connection between low testosterone and low motivation
Why sleep gets worse in perimenopause
HRT myths and misconceptions
Why protein becomes more important after 40
Keto stalls, high fat diets, and body composition
Strength training for hormones and longevity
Peptides, MOTS-c, and mitochondrial health
GLP-1 medications and muscle loss concerns
Hyperbaric oxygen therapy and recovery
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.