Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training. Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science? Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment. 🔍 In This Episode, We Cover: Is fasted training harmful for women? Do women need to consume protein within 45 minutes of exercise? Does intermittent fasting cause muscle loss? Does syncing your workouts to your cycle actually work? How menopause affects muscle building (and how it doesn’t) HRT and muscle maintenance during menopause How to prioritize what actually works for body composition Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Guest: Follow Dr. Lauren Colenso-Semple on Instagram Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.
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1:19:58
Exactly What to Eat on High-Protein Keto
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. Wondering what to eat in a day on high-protein keto — and how much? In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet. You’ll learn: How to set your macros (without overthinking it) How to calculate your protein target for results What a full day of eating looks like — with sample meals & snack ideas How to meal prep smarter so you never feel stuck The mindset shift that makes high-protein keto sustainable This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time. Mentioned in the Episode: • The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • Free high-protein keto guide: www.ketogenicgirl.com 🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA • Tone Collagen Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.
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40:08
Building Muscle, Burning Fat & Eating Enough Protein – with Dr. Mike Israetel
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners. If you want real results, not just internet fitness myths — this episode is for you. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Guest: Dr. Mike Israetel • Co-Founder, Renaissance Periodization, PhD in Sport Physiology, Author of Scientific Principles of Hypertrophy Training IG: @drmikeisraetel Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.
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1:20:11
The End of Dieting: Fat Loss Forever — Recap of Dr. Ted Naiman Interview
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably. Vanessa walks you through every major insight from the episode, from the four levers of satiety—protein, fiber, energy density, and hedonics—to how food refinement hijacks hunger and what we can do to feel full and lose fat naturally. You’ll learn how to build meals that satisfy you for fewer calories, how muscle protects your metabolism, and why protein is the ultimate fat loss hack—especially for women navigating midlife, menopause, or metabolic shifts. 🧠 What You’ll Learn: • What satiety per calorie actually means • Why we’re still hungry even while overeating • How protein and fiber regulate appetite • The truth about food processing and protein dilution • Why women in midlife need more protein, not less • How to build high-satiety meals that support fat loss • Why building muscle is essential for long-term weight management • The simple 3-step method to eat smarter—not less • How to navigate conflicting nutrition advice with nuance 📘 Mentioned in This Episode: • Dr. Ted Naiman’s new book: Satiety Per Calorie: Eating, Solved • Use code VANESSA for 20% off the PDF on Gumroad • Dr. Ted Naiman on Instagram 🧬 For Listeners Who Want To: ✅ Stop dieting and start eating in a way that actually works ✅ Learn how to feel full on fewer calories ✅ Lose fat while keeping muscle ✅ Navigate midlife metabolism with confidence ✅ Understand the science of satiety in a simple, practical way 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • Free high-protein keto guide: www.ketogenicgirl.com 🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA • Tone Collagen Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.
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42:59
Effortless Fat Loss with Dr. Ted Naiman
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety, and what we can do to take back control. This episode is packed with actionable insights for women who want sustainable fat loss, improved body composition, and more energy—especially those following strength training, low-carb, or high-protein keto approaches. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! What You’ll Learn: What Satiety Per Calorie means and why it’s a game-changer The four key factors that drive satiety Why protein and fiber are the ultimate hunger hacks How refined and ultra-processed foods override our natural appetite control Why high-fat keto may stall your progress—and how high-protein keto fixes it How to build meals that fill you up on fewer calories How to apply this approach to support lean muscle and body recomposition Why you can stop dieting forever and start eating smarter, not less Follow Dr. Ted Naiman: Website: www.tednaiman.com Instagram: @tednaiman Get the Book: Satiety Per Calorie: Eating, Solved Connect with Vanessa: Instagram: @ketogenicgirl Podcast: The Optimal Protein Podcast Free High-Protein Keto Guide: www.ketogenicgirl.com Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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 Spina is a Sports Nutrition Specialist, Best Selling author, creator of the innovative TONE device, as well as a sought after international speaker. On the Optimal Protein podcast, Vanessa shares how to get effortlessly lean and improve metabolic health and fitness with an optimal protein intake!
Featuring interviews with world renowned and leading edge protein scientists & experts, authors, and people with inspiring transformational stories discussing the best tools for becoming optimizing your metabolic health with whole foods, nutrition, exercise and more!
New Zealand