Optimal Protein Podcast with Vanessa Spina

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.

In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days.
🔗 PSMF LIBRARY (PRE-ORDER)
The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE
She unpacks:
The Bernstein Diet

The Zone Diet (40/30/30)

The Ornish Diet (very low fat)

The HCG very low calorie diet

Traditional ketogenic diets

But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition:
Calories

Macro composition

Protein intake (grams and per kg bodyweight)

And the quality of weight loss

Because what most people don't realize is:
👉 Many popular diets are not designed to preserve lean mass
👉 Protein intake is often far lower than what's optimal in a calorie deficit
In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle.
🔬 WHAT YOU'LL LEARN
Why low-carb does not automatically mean high-protein

The actual protein intake in popular diets (and why it matters)

The difference between weight loss and body recomposition

Why very low calorie diets often lead to muscle loss

How protein intake impacts fat loss efficiency

Which diets are most effective for preserving lean mass

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)
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.

In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotional eating, protein myths, and how to optimize your intake for better body composition results.
📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE
If you've been struggling to hit your protein targets, wondering about protein powders vs amino acids, or trying to optimize fat loss while preserving lean mass, this episode breaks it all down in a clear, actionable way.
Vanessa covers:
• How to increase protein intake if you have digestive issues or reflux
• Why smaller, evenly spaced protein meals may improve muscle protein synthesis
• Protein powders vs essential amino acids — which is better for fat loss and muscle
• The science behind the Protein-Sparing Modified Fast (PSMF) and how it supports fat loss while preserving lean mass
• Whether high protein intake damages kidneys (and what the research actually shows)
• Emotional eating — why it happens and how to break the cycle
• How protein helps reduce cravings and late-night snacking
• The impact of ultra-processed foods on hunger and calorie intake
• Beef protein vs whey protein — what matters most for body composition
• Why total daily protein intake matters more than the specific source
This episode is packed with evidence-based insights to help you use protein more strategically for fat loss, body recomposition, and long-term metabolic health.
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🎯 Want to Try This Approach?
Vanessa's PSMF Recipe Library is launching soon! 
Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass.
Join the waitlist: Sign up HERE to be the first to know when it has been released!
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 the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the research — and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days.
📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE
You'll learn what the science actually shows about fat loss, lean mass preservation, and autophagy, and why emerging human data suggests that energy restriction — not protein suppression — may be the primary driver of many fasting-related benefits.
This episode challenges the idea that protein and mTOR are "anti-longevity" and explores a more nuanced, evidence-based approach — especially for women focused on body recomposition, fat loss, and metabolic health.
🧠 In This Episode:
The exact calories and macros of the fasting mimicking diet (FMD)

What the 2017 FMD study actually showed

Why lean mass loss can occur on low-protein approaches

New 2025 human research on autophagy and protein intake

Why energy deficit — not fasting frequency — drives fat loss

What alternate-day fasting research shows about body composition

The role of protein in preserving muscle during fat loss

Why mTOR is not the enemy

The high-protein advantage for fat loss and muscle retention

📚 Studies & References
Fasting Mimicking Diet (FMD):
Wei et al., Science Translational Medicine (2017)

Brandhorst & Longo, Cell Metabolism (2019)

Autophagy & Protein Intake:
Burns et al., Clinical Nutrition (2025)

Alternate Day Fasting & Energy Restriction:
Trepanowski et al., JAMA Internal Medicine (2017)

Varady et al., Obesity Reviews (2013)

Diaz-Garrido et al., Nutrients (2026)

Protein & Lean Mass Preservation:
Morton et al., British Journal of Sports Medicine (2018)

Helms et al., JISSN (2014)

Note: The 2026 publication referenced is a review paper. Body composition outcomes discussed reflect findings from the broader alternate-day fasting literature.
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
📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE
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.