Optimal Protein Podcast with Vanessa Spina

Dr. Cassandra Evans joins Vanessa to break down the science of protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health.
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Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
They discuss how much protein may be optimal during body recomposition and fat loss, including research showing that higher-protein diets can help preserve lean mass, improve satiety, and in some cases even support muscle gain while losing body fat.
Cassandra also shares fascinating protein-overfeeding research suggesting that increasing calories from protein may affect body composition very differently than overfeeding on fat or carbohydrates.
They break down the myth that high-protein diets are harmful to bone health, including research in resistance-trained women, and explore the FTO "obesity gene," how it may influence hunger and food intake, and why exercise appears to reduce some of the differences associated with genetic risk.
Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. 💙 Now available on Amazon!
Vanessa and Cassandra also discuss caffeine and energy drinks, why caffeine appears to be doing most of the heavy lifting for performance and cognition, and common myths around caffeine and hydration.
They finish with Cassandra's emerging research on lactoferrin and iron status in women, including how lactoferrin may influence hepcidin, iron utilization, gut health, pregnancy, postpartum health, and menopause.
In this episode:
How much protein do you need for body recomposition?
Can you gain muscle while losing fat?
How protein helps preserve lean mass during a calorie deficit
Why higher protein may support greater fat loss
What protein-overfeeding studies reveal
Why resistance training is critical during fat loss
Are high-protein diets bad for bone health?
The FTO "obesity gene" explained
How exercise may reduce genetic risk
Energy drinks versus caffeine
Does caffeine dehydrate you?
Dr. Evans' evidence-based supplement routine
Iron deficiency in active, pregnant, and postpartum women
What lactoferrin is and how it affects iron metabolism
Why more iron is not always better
Emerging lactoferrin research in women's health and menopause
BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
Follow @ketogenicgirl and @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, supplements, or exercise regimen.

Vanessa breaks down the biggest takeaways from her conversation with Dr. Sara Oikawa, including what the research says about losing body fat while preserving—or even gaining—lean mass.
A major focus is a tightly controlled body recomposition study in which young men followed a 40% calorie deficit while completing intensive resistance and interval training.
The group consuming 2.4 g/kg of protein per day actually gained lean mass while losing fat, while the lower-protein group maintained lean mass.
Vanessa explains why resistance training was likely the most important signal, how higher protein intake may support muscle preservation during a deficit, and why body recomposition depends on much more than calories alone.
Back-to-School Sale!
Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia:
Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last.
Vanessa also recaps Dr. Oikawa's step-reduction research, where older adults reduced their activity to just 750 steps per day.
Even while consuming a high-protein diet, participants still lost lean mass—highlighting why protein cannot completely replace the stimulus of muscle contraction.
Another major focus is protein quality.
Vanessa breaks down research comparing whey protein isolate and collagen peptides, why they do not produce the same muscle protein synthetic response, and why simply counting total grams of "protein" may not tell you whether you are getting enough essential amino acids to support muscle.
They also explore how aging, energy availability, periods of inactivity, illness, surgery, and aggressive calorie restriction can influence muscle loss and recovery.
🥤 True Nutrition
Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order.
Let Vanessa know what your custom blend is! Now shipping internationally.
In This Episode
Can you gain muscle while losing body fat?
The 40% calorie-deficit body recomposition study
Why the 2.4 g/kg protein group gained lean mass
Why the 1.2 g/kg group maintained lean mass
Why resistance training may be the most important muscle-preserving signal
Why protein cannot fully "out-nutrition" inactivity
What happened when participants dropped to 750 steps per day
How quickly skeletal muscle responds to reduced activity
Why muscle contraction matters during fat loss
High protein during a calorie deficit
Protein quality versus total protein intake
Whey protein isolate vs. collagen peptides
Why collagen does not stimulate muscle protein synthesis like whey
Essential amino acids and leucine
Why a protein label does not tell the whole story
Why aging changes the muscle protein synthetic response
Anabolic resistance and older adults
Why energy availability matters for preserving muscle
When aggressive calorie restriction may work against your goals
Muscle loss during illness, injury and inactivity
Why recovery is an especially important time to prioritize protein
How resistance training helps preserve lean mass during weight loss
Why scale weight does not tell you the quality of your weight loss
Fat loss versus lean mass loss
Why body composition matters more than simply becoming lighter
How to protect hard-earned muscle while dieting
Why muscle is one of the most valuable tissues to preserve as we age
How nutrition and exercise can support recovery from surgery
Why protein, training and total energy all work together⸻
🔥 Limited-Time Offers
Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40.
Australia, New Zealand & Southeast Asia:
Save 75% on available ToneLUX and Tone products with code WAREHOUSE75, while supplies last.
📲 Follow Vanessa
Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl.
📚 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
Body recomposition science
🎙 @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.

Dr. Sara Oikawa joins Vanessa to break down the science of protein, body recomposition, muscle preservation, and protein quality.
BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
They discuss a fascinating study in which young men followed a 40% calorie deficit while completing intensive resistance and interval training. The group consuming 2.4 g/kg of protein actually gained lean mass while losing fat, while the lower-protein group maintained lean mass.
Sara also shares research showing how quickly muscle can be lost during severe inactivity, why protein cannot fully replace the stimulus of muscle contraction, and why high-quality protein becomes especially important during recovery.
Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. 💙 Now available on Amazon!
They also compare whey protein isolate versus collagen, including research showing that collagen does not stimulate muscle protein synthesis like a complete, high-quality protein source.
In this episode:
Can you build muscle while losing fat?
How much protein helps preserve lean mass in a calorie deficit?
Why resistance training is critical during fat loss
What happens to muscle during periods of inactivity
Whey protein versus collagen for muscle protein synthesis
Why protein quality and essential amino acids matter
Aging, energy availability, and muscle loss
How protein and exercise can support recovery from surgery
BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
Follow @ketogenicgirl and @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.

Vanessa is joined by Craig Emmerich, co-author with Maria Emmerich of The Art of Metabolic Health, for a deep dive into how to lose body fat while protecting lean mass and hard-earned muscle.
Back-to-School Sale!
Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia:
Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last.
Craig explains why fat loss is about more than simply lowering calories, including the role of fuel partitioning, protein, dietary fat, carbohydrate intake, and the Randle cycle.
They also explore why traditional high-fat keto or carnivore approaches can initially work well yet eventually lead to plateaus—or even weight gain—for some people, and why shifting toward a higher-protein, lower-energy approach may help.
A major focus is protein-sparing modified fasting (PSMF): how Craig and Maria structure PSMF days, who may benefit most, how often they recommend using them, and why strategic maintenance days may help support long-term results.
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🥤 True Nutrition
Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order.
Let Vanessa know what your custom blend is! Now shipping internationally.
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Vanessa also shares her experience using alternating PSMF and maintenance days to lose approximately 14 pounds of body fat while preserving muscle, and why body composition became more important to her than chasing an old goal weight.
They also discuss the personal fat threshold, metabolic flexibility, insulin resistance, autophagy, protein leverage, maintenance nutrition, and why different diets can be used as tools rather than permanent identities.
In This Episode
Why fat loss can stall even when calories are low
What fuel partitioning means
The role of the Randle cycle
Why high-fat + high-carb intake can promote fat storage
Why very high-fat keto or carnivore can stall fat loss
Protein as a floor, not a limit
Protein, satiety and the thermic effect
How repeated dieting can contribute to muscle loss
Why preserving muscle matters for metabolism
Water fasting vs. PSMF
How PSMF helps create a targeted calorie deficit
How Craig structures 1–3 PSMF days per week
Vanessa's alternating PSMF + maintenance-day approach
How Vanessa created an approximately 25% weekly calorie deficit
Why strategic maintenance days may improve adherence
Strength training and autophagy-related pathways
Why carbs can sometimes be protein-sparing
Keto, carnivore, low-carb and PSMF as a nutrition spectrum
Why you do not have to stay on the diet you used to lose weight
The personal fat threshold
Why some lean people can still develop insulin resistance
HOMA-IR, fasting insulin and triglycerides
Who may benefit most from PSMF
When PSMF may not be appropriate
Why pregnancy is not a time for PSMF
Why breastfeeding requires caution with aggressive calorie restriction
Why body composition matters more than an arbitrary scale number
Vanessa's experience realizing she looked leaner at a higher weight because of muscle
Protecting facial fullness while getting leaner
Maria Emmerich's intentional weight-regain strategy
⸻
About Craig Emmerich
Craig Emmerich is an author and metabolic health educator who has co-authored numerous books with Maria Emmerich focused on ketogenic nutrition, protein, metabolic health and body composition.
Their newest book, The Art of Metabolic Health, explores nutrition as a spectrum—from low-carb and keto to carnivore and protein-sparing modified fasting.
Learn more: ketomaria.com
🔥 Limited-Time Offers
Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40.
Australia, New Zealand & Southeast Asia:
Save 75% on available ToneLUX and Tone products with code WAREHOUSE75, while supplies last.
📲 Follow Vanessa
Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl.
📚 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.

Can you build and preserve muscle while spending dramatically less time training?
In this episode of the Optimal Protein Podcast, Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method, to break down one of the most time-efficient approaches to hypertrophy and body recomposition.
BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
Børge explains why many people are actually stopping their sets much farther from failure than they realize—and how Myo-Reps can help you recruit more muscle fibers, accumulate highly stimulating reps, and achieve comparable muscle growth to traditional training in significantly less time.
They also dive into how to use Myo-Reps during a calorie deficit to help preserve lean mass, why training volume may naturally decrease as you get deeper into a fat-loss phase, and why more training is not always better.
Vanessa also shares how incorporating Myo-Reps completely changed her own training, allowing her to make better progress while completing her workouts in under 45 minutes.
Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. 💙 Now available on Amazon!
In this episode, you'll learn:
What Myo-Reps are and why Børge created the method
How Myo-Reps may produce similar hypertrophy results in dramatically less training time
Why the final reps of a set are often the most stimulating for muscle growth
Why most people underestimate how many repetitions they truly have left before failure
How close to failure you actually need to train
Why going to absolute failure can sometimes create more fatigue than additional muscle stimulus
How to structure an activation set and Myo-Reps mini-sets
Why Børge recommends approximately 8–15 reps for most activation sets
How to use auto-regulation instead of forcing a predetermined number of sets
When to increase weight using progressive overload
How Myo-Reps can be adapted during a calorie deficit
Why training volume often needs to decrease as dieting becomes more aggressive
How to preserve muscle while losing body fat
Heavy vs. moderate vs. higher-repetition training
Why women may tolerate more training volume and repetitions than men
Why machines and isolation exercises can sometimes be better choices for hypertrophy
The limitations of using Myo-Reps with squats, deadlifts and other highly fatiguing compound movements
How to build an effective full-body workout in just 20–30 minutes
The biggest Myo-Reps mistakes that can sabotage recovery and progress
Børge's central message: manage fatigue rather than chasing it.
The goal is not to leave every workout completely exhausted. The goal is to provide enough stimulus to build or preserve muscle, recover from that training, and come back stronger the next time.
For anyone focused on fat loss and body recomposition—especially women who want to protect metabolically active lean mass while dieting—this episode offers an incredibly practical framework for getting more from every minute you spend strength training.
Resources:
Learn more about Børge Fagerli and Myo-Reps at MyoReps.com.
BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer.
Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last.
Follow @ketogenicgirl and @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.