Optimal Protein Podcast with Vanessa Spina

In today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms.
This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat. 
Last Day to Save on the PSMF Library (Pre-Order)
Final hours to lock in the launch pricing 🎉
The PSMF Library is officially live — get your discount HERE
This episode answers a critical question:
👉 How much protein do you actually need to lose fat without losing muscle?
Unlike traditional studies that compare "high vs low protein," this research reveals a clear dose-response relationship — showing that:
👉 As protein intake increases, muscle retention improves during dieting
🧠 What You'll Learn
Vanessa breaks down the study step-by-step in simple, easy-to-understand terms:
What a meta-analysis is (and why it matters)
What a meta-regression is (and why it's more powerful)
How researchers analyzed protein intake across multiple studies
What fat-free mass really means (and why it matters for your results)
🎙️ Key Insights from Dr. Eric Helms
Why higher protein intake protects lean mass during fat loss
The range where muscle loss is minimized (~0.85–1g per lb body weight)
Why leaner individuals require more protein
The critical role of calorie deficit size and resistance training
Why protein supports fat loss indirectly through satiety and adherence
🔬 Vanessa Also Breaks Down
Whether more protein is always better (and where diminishing returns begin)
How to structure your diet for optimal fat loss + muscle retention
The biggest mistakes people make when dieting
This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works.
🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER)
The PSMF Library is officially live 🎉
And this is your final chance to lock in the launch discount.
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, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Printed PSMF Library (premium edition)
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system for PSMF + maintenance days
🛒 Grocery lists + planning tools
👥 3 months of community support
👉 Check it out here (special pre-order discount)
IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
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
👤 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.

Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.
🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer
The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount  HERE
They discuss Dr. Helms' new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle.
This episode is a masterclass in protein, body recomposition, and fat loss strategy.
The PSMF Library is officially live for pre-order 🎉 (Time limited offer)
This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.
✨ What's included:
📘 Printed PSMF Library (premium quality edition)
⚡ Instant digital access

🥩 High-protein, low-carb recipe library

🧠 Tiered system for PSMF + maintenance days

🛒 Grocery lists and planning tools

👥 3 months of community access and support

👉 Check it out here (special pre-order discount)
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.

In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines.
🔗 PSMF LIBRARY (PRE-ORDER)
The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE
Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they're eating "high protein."
She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health.
This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition.
If you're trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application.
In this episode:
Why protein requirements may be higher than current guidelines

Hidden amino acid losses (gut, oxidation, turnover)

Why "high protein" may still not be enough

Essential amino acids vs total protein

Why protein quality impacts fat loss outcomes

Animal vs plant protein efficiency

Protein, satiety & appetite regulation

How protein supports muscle retention in fat loss

Practical protein targets for body recomposition

The PSMF Library is officially live for pre-order 🎉
This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.
✨ What's included:
📘 Printed PSMF Library (premium quality edition)
⚡ Instant digital access

🥩 High-protein, low-carb recipe library

🧠 Tiered system for PSMF + maintenance days

🛒 Grocery lists and planning tools

👥 3 months of community access and support

👉  Check it out here (special pre-order discount)
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
👤 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.

In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low.
🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer
The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount  HERE
They explore how protein needs have traditionally been calculated, what's been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss.
Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health.
If you've ever felt like you're eating "high protein" but not seeing results — this episode explains why.
In this episode:
Why protein requirements may be underestimated

Essential amino acids vs total protein

Hidden amino acid losses (gut, oxidation, turnover)

Why protein quality matters for fat loss

Animal vs plant protein efficiency

Protein, satiety & appetite regulation (GLP-1)

Protein needs in fat loss & menopause

Practical targets for optimizing body composition

The PSMF Library is officially live for pre-order 🎉 (Time limited offer)
This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.
✨ What's included:
📘 Printed PSMF Library (premium quality edition)
⚡ Instant digital access

🥩 High-protein, low-carb recipe library

🧠 Tiered system for PSMF + maintenance days

🛒 Grocery lists and planning tools

👥 3 months of community access and support

👉 Check it out here (special pre-order discount)
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.

The PSMF Library is officially live for pre-order — and I'm so excited to finally share this with you!
This is a resource I created based on what worked so effectively for me for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle.
We've already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say 🤍
✨ What you'll get inside the PSMF Library
• A complete high-protein, low-carb recipe library
• Tiered meals designed for both PSMF-style days and maintenance days
• Structured weekly frameworks to simplify fat loss
• Grocery lists and planning tools to remove decision fatigue
📦 Your pre-order also includes:
• A professionally printed copy of the PSMF Library (shipped after production)
• Instant digital access so you can start right away
• Access to the private community for support, ideas, and shared progress
📩 ACCESS THE PRE-ORDER + LAUNCH DISCOUNT
Check your email for the launch discount link, or visit the link below to learn more:
🔗 Check out the PSMF Library with the launch discount
💛 THANK YOU
Thank you for being here, for listening, and for supporting my work. I'm so thankful to have you in this community. Your support of my work means more than I can say! 
👤 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.