Optimal Protein Podcast with Vanessa Spina

You've been told to eat more fiber…
But what if that's not why you're still hungry?
In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss.
This episode unpacks why some "high fiber" diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier.
🎯 In This Episode:
How much fiber you actually need per day
Why "eat more fiber" isn't enough
The real driver of satiety (most people miss this)
Why some high-fiber foods make you hungrier
💡 Listen if:
✔ You're eating "healthy" but still hungry
✔ Fat loss feels harder than it should
✔ You want a simpler, more effective approach
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.

In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 
👉 Extended one more day: The PSMF Library is available at ketogenicgirl.com — use code PSMFLAUNCHDISCOUNT70 to save $70!
With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss:
👉 What actually controls hunger and calorie intake?
In this conversation, they explore how different nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way.
In This Episode
What drives satiety and fullness
Protein, fiber, and appetite
Carbohydrate quality
Ultra-processed foods
Practical strategies for fat loss
Key Takeaway
Fat loss becomes easier when your nutrition is structured to support satiety — not fight it.
🔗 PSMF Library (Extended 1 More Day)
Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only.
This is Vanessa's structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day.
👉 Get it here: ketogenicgirl.com and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch! 
Includes:
High-protein recipe library
PSMF + maintenance structure
Digital + printed book
3 months community access
If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛
👉 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 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.