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!
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Sep 28, 2026 · 1:06:24
Can you lose body fat while gaining lean tissue—even during a calorie deficit? And could the quality of your protein change how well you recover and protect muscle? Vanessa is…
Sep 25, 2026 · 56:11
Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with body-composition expert and author Lyle McDonald. Why does fat…
Sep 21, 2026 · 1:18:37
Why does body fat disappear quickly from certain areas while seeming almost impossible to lose from others? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at…
Sep 18, 2026 · 49:26
Vanessa breaks down the biggest scientific takeaways and most actionable gems from her recent conversation with Dr. Lee Breen, one of the world's leading researchers in protein…
Sep 14, 2026 · 1:13:01
When the scale goes down, how much of that weight is actually body fat—and how much could be metabolically active muscle? BACK TO SCHOOL SALE! For a limited time, save 40%…
Sep 11, 2026 · 38:35
Vanessa breaks down the most surprising and practical lessons from her recent conversation with Dr. Amanda Paluch on daily steps, walking, cardiovascular health, longevity, fat…
Sep 7, 2026 · 1:01:27
How many steps do you actually need every day—and do you really need 10,000 steps to support fat loss, health and body recomposition? BACK TO SCHOOL SALE! For a limited time,…
Sep 4, 2026 · 38:29
Vanessa breaks down 7 of the biggest science-backed lessons from her recent conversation with Dr. Cassandra Evans on protein, body recomposition, fat loss, muscle preservation,…
Aug 31, 2026 · 1:11:09
Dr. Cassandra Evans joins Vanessa to break down the science of protein, body recomposition, fat loss, muscle preservation, genetics, caffeine, and women's iron health. BACK TO…
Aug 28, 2026 · 35:19
Vanessa breaks down the biggest takeaways from her conversation with Dr. Sara Oikawa, including what the research says about losing body fat while preserving—or even gaining—lean…
Aug 24, 2026 · 1:03:54
Dr. Sara Oikawa joins Vanessa to break down the science of protein, body recomposition, muscle preservation, and protein quality . BACK TO SCHOOL SALE! For a limited time, save…
Aug 21, 2026 · 1:12:44
Vanessa is joined by Craig Emmerich, co-author with Maria Emmerich of The Art of Metabolic Health, for a deep dive into how to lose body fat while protecting lean mass and…
Aug 17, 2026 · 1:02:27
Can you build and preserve muscle while spending dramatically less time training? In this episode of the Optimal Protein Podcast , Vanessa sits down with Børge Fagerli, creator…
Aug 14, 2026 · 41:30
Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned…
Aug 10, 2026 · 59:19
Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body…
Aug 7, 2026 · 1:13:36
Why does fat loss suddenly feel harder during perimenopause and menopause—even when you're still exercising and watching what you eat? In today's Protein-Sparing Modified Fasting…
Aug 3, 2026 · 1:20:39
In this powerful and eye-opening episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Ty Beal, a global nutrition scientist and research advisor at the Global…
Jul 31, 2026 · 1:03:20
PSMF 101: How to Burn Body Fat While Protecting Muscle with Craig Emmerich What exactly is a protein-sparing modified fast—and how can it accelerate fat loss without sacrificing…
Jul 27, 2026 · 1:05:32
What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat? The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off…
Jul 24, 2026 · 40:57
In this foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and…
Jul 20, 2026 · 1:13:56
The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist,…
Jul 17, 2026 · 1:14:19
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Today's episode of the PSMF series is a special conversation from…
Jul 13, 2026 · 1:07:36
What if training more is actually slowing your progress? The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode, Vanessa is…
Jul 10, 2026 · 1:15:34
This episode is part of our special summer series, The Secrets of Fat Loss from Elite Athletes, where we explore what some of the world's highest-performing athletes can teach us…
Jul 6, 2026 · 1:15:09
In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Anthony Ricci, lead author of the International Society of Sports Nutrition position…
Jul 3, 2026 · 1:11:57
🇺🇸 4th of July Sale Starts Now! Celebrate Independence Day with our biggest sale of the summer! 🎉 Save 40% on: 📘 The PSMF Library ❤️ Tone LUX Red Light Therapy 💨 The Tone…
Jun 29, 2026 · 1:10:27
In this episode, Vanessa sits down with bestselling author, nurse practitioner, and Everyday Wellness host Cynthia Thurlow to discuss why women who enter perimenopause with more…
Jun 26, 2026 · 1:09:28
Protein-sparing modified fasting (PSMF) has been used for decades as one of the most effective evidence-based approaches for rapid fat loss while preserving lean muscle. But how…
Jun 22, 2026 · 1:18:00
In this episode, Vanessa Spina interviews Dr. Hans H. Stein, Professor of Animal Sciences at the University of Illinois Urbana-Champaign, about protein quality, amino acid…
Jun 19, 2026 · 1:08:30
In this episode of the Optimal Protein Podcast, Vanessa is joined by Dr. Brian Mowll for a deep dive into protein-sparing modified fasting, or PSMF, as part of the Friday…
Jun 15, 2026 · 1:32:52
In this episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Christina Prevett, physiotherapist, researcher, and expert in women's health, strength training,…
Jun 12, 2026 · 49:50
Welcome to the first episode of the Summer Protein Sparing Modified Fasting Series on the Optimal Protein Podcast. In this episode, Vanessa introduces the science, history, and…
Jun 8, 2026 · 1:24:56
In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the…
Jun 5, 2026 · 34:53
In this solo episode, Vanessa breaks down the biggest takeaways from her conversation with Daniel R. Moore , Professor of Muscle Physiology at the University of Toronto. This…
Jun 1, 2026 · 1:12:25
In this episode, Vanessa sits down with Daniel R. Moore , Professor of Muscle Physiology at the University of Toronto, for a deep dive into protein, muscle protein synthesis, fat…
May 29, 2026 · 27:15
Why does fat loss suddenly become harder after 40 — even when women are dieting and exercising? In this Friday solocast recap, Vanessa breaks down the biggest takeaways from her…
May 25, 2026 · 1:18:02
Why does fat loss suddenly become harder in perimenopause and menopause — even when women are dieting and exercising? In this episode, Maria Emmerich joins Vanessa to unpack the…
May 22, 2026 · 41:39
In this Friday deep dive recap, Vanessa Spina breaks down the biggest takeaways from her recent interview with leading body composition researcher Dr. Bill Campbell. 🎉 The…
May 18, 2026 · 1:23:14
In this episode, Vanessa Spina is joined again by leading body composition scientist Dr. Bill Campbell for a deep dive into menopause, weight loss resistance, rapid fat loss,…
May 15, 2026 · 42:27
In this Friday solo recap, Vanessa breaks down the biggest takeaways from her recent interview with Dr. Antonella Schwarz on why the goal should not simply be to lose weight, but…
May 11, 2026 · 1:11:50
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…
May 8, 2026 · 40:56
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…
May 4, 2026 · 1:14:10
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…
May 1, 2026 · 32:31
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.…
Apr 27, 2026 · 1:23:10
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…
Apr 24, 2026 · 37:38
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 .…
Apr 20, 2026 · 1:13:05
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…
Apr 17, 2026 · 37:10
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…
Apr 13, 2026 · 1:27:03
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…
Apr 10, 2026 · 1:02:13
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.…
Apr 10, 2026 · 25:37
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…
Apr 6, 2026 · 53:11
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…
Apr 3, 2026 · 47:13
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…
Mar 30, 2026 · 43:00
In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation. Topics include perimenopause fat loss,…
Mar 27, 2026 · 46:51
Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches. 📩 Join…
Mar 23, 2026 · 1:22:51
Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals. Timeline Mitopure Gummies — The #1 Urolithin A supplement…
Mar 20, 2026 · 38:18
📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE What if eating more protein — even more…
Mar 16, 2026 · 50:11
In this episode of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio , one of the world's leading researchers on protein metabolism…
Mar 13, 2026 · 45:10
📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE In this episode, Vanessa Spina breaks down…
Mar 9, 2026 · 1:18:40
In this episode, Vanessa is joined by Dr. Jason Fung , author of The Hunger Code , to unpack the hormonal science behind fat loss — and how fasting may be entering a new era.…
Mar 6, 2026 · 41:13
What do elite athletes do differently when it comes to fat loss? In this episode, Vanessa breaks down the most surprising takeaways from her conversation with sports dietitian…
Mar 2, 2026 · 1:01:26
What do elite athletes do differently when it comes to fat loss and body composition? In this episode, Vanessa sits down with Emily Mitchell , RD, CSSD, CDCES — former Director…
Feb 27, 2026 · 34:04
Is fasted cardio really better for fat loss? Or could eating protein before your workout actually improve fat burning, muscle retention, and long-term metabolic health —…
Feb 23, 2026 · 1:11:13
Fasted training is one of the most persistent fat-loss myths—and in this episode, Dr. Katie Hirsch breaks down what actually matters for women: training quality, muscle…
Feb 20, 2026 · 54:37
Is fasting really the best way to lose fat — or is there a smarter, more strategic approach? In this masterclass episode, Vanessa introduces a powerful new concept: Protein…
Feb 16, 2026 · 1:05:28
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Perimenopause…
Feb 13, 2026 · 42:14
Start of episode recap is at 13.41 In today's Friday solocast, Vanessa Spina breaks down the biggest takeaways from her interview with Dr. Paul Moughan—one of the world's leading…
Feb 9, 2026 · 1:24:07
Protein grams don't tell the full story. In this episode, Vanessa Spina is joined by Paul Moughan , a world authority on protein quality and amino acid digestibility, to explore…
Feb 6, 2026 · 37:43
Start of Arny Ferrando's episode recap is at 14:00 minutes. In today's Friday solocast, Vanessa Spina recaps her recent interview with Arny Ferrando , one of the world's leading…
Feb 2, 2026 · 1:11:56
In this episode of The Optimal Protein Podcast , Vanessa Spina welcomes back leading muscle metabolism researcher Dr. Arny Ferrando for a deep dive into protein, muscle, and…
Jan 30, 2026 · 37:45
Most people think creatine only affects muscle strength and performance. But what if creatine also plays a role inside fat cells themselves—and could subtly influence fat loss…
Jan 26, 2026 · 1:05:54
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Most fat-loss…
Jan 23, 2026 · 45:57
Skip to the start of the recap: 13:41 In today's Friday solo episode of The Optimal Protein Podcast , Vanessa breaks down the science of leptin — the hormone that determines…
Jan 19, 2026 · 1:13:01
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode,…
Jan 16, 2026 · 37:49
Skip to the start of the recap: 11:40 In today's solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—former U.S. Army officer,…
Jan 12, 2026 · 1:05:49
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode…
Jan 9, 2026 · 48:21
Skip to the start of the episode: 11:52 In today's Friday solo recap on the Optimal Protein Podcast , I break down the most important takeaways from my recent conversation with…
Jan 5, 2026 · 1:08:16
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode…
Jan 2, 2026 · 43:14
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Most people don't…
Dec 29, 2025 · 1:29:58
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In today's…
Dec 27, 2025 · 58:48
Study takeaways start at 18:00 mark Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at…
Dec 23, 2025 · 1:28:29
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode…
Dec 20, 2025 · 1:09:03
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa What if the real…
Dec 15, 2025 · 1:00:52
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Why do so many…
Dec 12, 2025 · 52:27
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa For nearly a…
Dec 8, 2025 · 1:11:33
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In today's…
Dec 5, 2025 · 46:08
In today's episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women's fat loss, muscle tone, metabolic…
Dec 1, 2025 · 1:18:06
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In…
Nov 28, 2025 · 47:37
🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code…
Nov 24, 2025 · 1:20:58
🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code…
Nov 21, 2025 · 34:40
Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa…
Nov 20, 2025 · 1:16:03
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In…
Nov 14, 2025 · 59:13
Here it is 🖤 BIOptimizers Black Friday: Get 25% off + exclusive free gifts now through Dec 3 on favorites like Magnesium Breakthrough and MassZymes. 👉 bioptimizers.com/vanessa…
Nov 10, 2025 · 57:32
In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for…
Nov 7, 2025 · 44:44
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this…
Nov 3, 2025 · 1:07:01
Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified…
Oct 31, 2025 · 39:55
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this…
Oct 27, 2025 · 1:19:59
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In…
Oct 23, 2025 · 50:25
Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What…
Oct 20, 2025 · 1:14:36
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In…
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