Optimal Protein Podcast with Vanessa Spina

Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence.
They also explore Dr. Schwarz's latest research on high-protein intake and muscle adaptation, including why consistently hitting higher protein targets may support greater muscle size and strength gains—especially for active individuals and women as they age.
The conversation also covers resistance training during perimenopause, menopause, and pregnancy, including how lifting weights may support mood, confidence, bone density, body composition, and overall resilience. Dr. Schwarz also shares how she adapted her own training and nutrition while exercising throughout pregnancy.
In this episode:
Why the scale may be misleading you about your true body composition
The hidden downside of fat loss without resistance training
What Dr. Schwarz's newest research revealed about higher protein intake and muscle growth
Why strength may be one of the most important predictors of longevity and independence
How resistance training may support women through perimenopause, menopause, and pregnancy
Why a muscle-first approach could completely change the way you think about fat loss and aging
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 do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight?
In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition.
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
Vanessa also dives into fuel partitioning, the Randall cycle, personal fat threshold, and why so many people get stuck in "diet islands" after using keto, carnivore, fasting, or low-carb diets to lose weight.
She shares her personal experience gaining weight on traditional high-fat keto, then later losing 14 pounds of body fat using alternating protein-sparing modified fasting days and maintenance days.
This episode is all about using structure, protein, and metabolic strategy to burn body fat while preserving lean mass.
In This Episode
Why high-fat keto can stall fat loss
The difference between burning dietary fat and stored body fat
Why ketosis does not automatically mean fat loss
How fuel partitioning affects body composition
Why protein is the anchor for recomposition
The dieting trap of losing muscle and regaining fat
How protein-sparing modified fasting protects lean mass
Vanessa's approach: alternating PSMF days with maintenance days
Why personal fat threshold matters for metabolic health
How to avoid getting stuck in keto, carnivore, or fasting "diet islands"
Why body composition matters more than scale weight
Resources Mentioned
Craig & Maria Emmerich
The Art of Metabolic Health
IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
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.

Why do so many people lose weight on keto… only to stall—or even gain it back?
In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
Craig explains the science behind protein as the primary driver of fat loss, why cutting calories alone can backfire, and how repeated dieting or fasting without enough protein can lower metabolic rate by reducing lean muscle mass.
They also dive into protein-sparing modified fasting (PSMF)—what it is, how it works, and how to use it strategically 1–3 days per week to accelerate fat loss while preserving muscle. Vanessa shares her personal experience using PSMF to lose body fat efficiently without feeling deprived.
You'll also learn:
Why combining high fat and high carbs can block fat burning
The Randle Cycle and fuel competition explained simply
How to break through fat loss plateaus without cutting calories further
Who PSMF is best for—and who should avoid it
Why structure matters more than willpower
How to transition off strict diets and find a sustainable long-term approach
At the end of the episode, Craig shares insights into Maria Emmerich's current weight regain journey, including how she is strategically increasing carbohydrates, strength training, and focusing on rebuilding muscle.
If you've ever felt stuck on keto or frustrated by fat loss plateaus, this episode will give you a clear, science-backed strategy to move forward.
📘 Craig & Maria Emmerich's Book The Art of Metabolic Health
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.

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.