Optimal Protein Podcast with Vanessa Spina

Does increasing fat burning automatically mean losing more body fat? And what would we need to measure to know whether an intervention preserves muscle? In this Friday solocast, I'm revisiting my conversation with Dr. Amie Hornaman to unpack the research on T2, a lesser-known thyroid hormone derivative, and connect the mechanisms to the body composition questions we care about. We go inside the mitochondria to explore how fatty acids enter, how our cells regulate fuel use, and how mitochondrial uncoupling releases energy as heat. I also revisit the brown fat research and potential connections with ketogenic metabolism. Along the way, I clarify several findings from the interview—including what "50% less fat mass" meant in the rat study, why lower body weight does not establish fat-only loss, and why changes in muscle-cell metabolism do not prove muscle preservation. The T2 research is intriguing, but human evidence remains very limited. This recap explores what the findings suggest, what they cannot establish, and the practical steps we can take now to support muscle and metabolic health. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. In this episode, I discuss: What T2 is and how it relates to T3 and T4. What the 2005 rat study actually found about fat accumulation. The carnitine shuttle and how fatty acids reach the mitochondria. How AMPK, ACC, and malonyl-CoA help regulate fat oxidation. Mitochondrial uncoupling, ATP production, and heat generation. Brown fat thermogenesis and why an animal's thyroid status matters. Possible connections with keto—and why shared pathways do not establish added benefits. The difference between burning dietary fat and losing stored body fat. The two-participant human T2 report and Amie's uncontrolled 14-woman project. What stronger human research would need to measure. Thyroid safety questions and the importance of appropriate prescribed treatment. Lean mass versus skeletal muscle during weight loss. Practical ways to prioritize protein, resistance training, and consistency. Questions to bring to your clinician if you have persistent symptoms. Research discussed Lanni and colleagues, 2005: T2, fat accumulation, and liver fatty acid oxidation in high-fat-fed rats. Read the study Lombardi and colleagues, 2009: T2, skeletal muscle fatty acid oxidation, AMPK signaling, and thermogenesis. Read the study Antonelli and colleagues, 2011: Preliminary human report on resting metabolic rate and body weight in two participants. Read the study Cavallo and colleagues, 2013: Rapid liver-cell responses to T2 in hypothyroid rats. Read the study Lombardi and colleagues, 2015: Brown fat thermogenesis in hypothyroid rats. Read the study Additional research and resources Luukkonen and colleagues, 2020: A short human study of ketogenic eating, liver fat, and hepatic mitochondrial metabolism. Read the study Hall and colleagues, 2015: A controlled human study illustrating the distinction between increased fat oxidation and net body-fat loss. Read the study Longland and colleagues, 2016: Protein and exercise during an energy deficit. Read the study Padron and colleagues, 2014: T2 and thyroid suppression in rats. Read the study Jonas and colleagues, 2015: T2, thyroid regulation, and potential cardiac effects in mice. Read the study American Thyroid Association: Thyroid treatment and testing information. Thyroid hormone treatment | Thyroid function tests Listen to the full conversation with Dr. Amie Hornaman in the podcast feed. Thank you so much for spending this time with me! If you enjoyed the episode, please share it with a friend who loves understanding the science behind metabolism and body composition. Disclosure and medical disclaimer Dr. Amie Hornaman sells the T2-containing supplement discussed in the original interview. This recap is educational and does not endorse or recommend purchasing or taking it. Supplemental T2's long-term safety has not been established, and some animal studies have raised concerns about thyroid suppression and heart effects. Do not start T2, substitute it for prescribed treatment, or change your thyroid medication based on this episode. Consult a qualified healthcare professional about your individual circumstances.

Burn More Fat—But Are You Losing It? 7 Takeaways on Metabolic Flexibility & Protecting Muscle Does becoming a better fat burner automatically mean you're losing more body fat? And do higher ketones mean better results? In today's episode, I'm unpacking seven of my biggest takeaways from my conversation with Dr. Mike T. Nelson about metabolic flexibility, sustainable fat loss, and protecting your hard-earned muscle. I'm sharing what I learned the hard way during my own keto journey—including how I gained weight despite having high ketones—and why understanding the difference between burning dietary fat and losing stored body fat can change how you approach your goals. We're also exploring how to adjust carbohydrates to support your training, why fasted cardio is optional, and how small, manageable food changes can help you make progress while still enjoying your meals and your life! In this episode, we explore: What metabolic flexibility really means: Using fat and carbohydrates effectively and switching between fuels as your needs change. Fat burning versus fat loss: Why increased fat oxidation and higher ketones don't automatically mean you're losing stored body fat. Calories, hunger, and sustainability: Why an energy deficit matters—and why how you feel while creating it matters, too. Matching carbohydrates to your training: How your activity, intensity, preferences, and recovery can guide your fueling choices. Fasted cardio and the "fat-burning zone": Why the fuel you use during a workout doesn't tell the whole story about long-term fat loss. Protecting muscle while losing weight: The combined importance of protein, resistance training, and recovery, plus a discussion of protein-sparing modified fasting and its limitations. Building capacity beyond the scale: Tracking strength, aerobic fitness, energy, and recovery alongside changes in body weight. I also share the gentle nutrition adjustments I'm making during breastfeeding and why this is a different approach from aggressive dieting or protein-sparing modified fasting. You don't have to optimize everything at once. Choose one takeaway you can put into practice this week—whether that's tracking your weights and reps, making a simple food swap, or fueling your workouts in a way that helps you feel your best. Listen to the full conversation For the deeper dive, listen to my interview with Dr. Mike T. Nelson: Burning Fat vs. Losing Fat: Metabolic Flexibility Explained with Dr. Mike T. Nelson. Resources & special offer By popular request, the Back to School Sale has been extended for one more week! Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40. Explore: The Protein Sparing Modified Fasting Library: High-protein recipes, grocery lists, meal frameworks, instant digital access, a premium printed edition, and community access. Tone LUX Red Light Therapy: Discover the Sapphire, Diamond, and Gem panels, plus the Crystal mask and Contour neck and décolleté accessory. Tone Device: Explore the breath ketone device discussed in the episode. Let's connect Which takeaway resonated with you most? Have you ever assumed higher ketones meant greater fat loss, or found that changing your fuel intake helped your training? I would love to hear from you! If you enjoyed this episode, please follow the Optimal Protein Podcast and leave a rating or review. Thank you so much for listening and being part of this community! Disclaimer: This podcast is for educational purposes only and is not medical advice. Consult your healthcare provider before changing your diet, fasting, or exercise routine. Aggressive calorie restriction and protein-sparing modified fasting are not presented as approaches for breastfeeding listeners. Individual results vary.

Can you gain lean tissue while losing body fat? And if two people eat the same number of protein grams, will they necessarily get the same body composition results? In this episode, Vanessa shares six takeaways from her conversation with Dr. Drew Gonzalez on the science of fat loss, muscle retention, protein quality, creatine, and sustainable nutrition. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com⁠ with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. A 12-week study discussed in the interview found that adults combining an exercise and weight-loss program with creatine gained lean tissue while reducing body fat. Vanessa unpacks why that result is exciting, what "lean tissue" actually measures, and why the change in body fat percentage needs careful interpretation. In this episode: Why the quality of weight loss matters more than the number on the scale alone What the creatine study found about lean tissue and body fat during a weight-loss program Whether protein quality may matter more when calories are limited What a study comparing pork- and soy-based meals in military cadets found about recovery How much protein Dr. Gonzalez suggests as a practical starting goal for people who resistance train Why you don't need perfectly timed or evenly divided protein meals What firefighter research can—and cannot—tell us about time-restricted eating Where the evidence stands on creatine and cognition, probiotics, and other emerging supplements The central question: How can you lose body fat while giving yourself the best chance of maintaining—or even gaining—lean tissue? Listen to Vanessa's full interview with Dr. Drew Gonzalez for the complete conversation. Follow @ketogenicgirl and @optimalproteinpodcast on Instagram, and join the Optimal Protein Podcast Facebook group to continue the discussion. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com⁠ with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. 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, supplements, or exercise regimen.

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 come off easily from some areas while other areas seem determined to hold on? And can we influence stubborn fat loss without simply getting leaner everywhere else? Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. Vanessa explores the physiology of stubborn body fat, including fat mobilization, blood flow, oxidation and alpha-2 receptors, and why women in particular may notice their upper body becoming lean long before their hips and thighs. She also breaks down Lyle's newest approach, Intermittent Modified Fasting, and how alternating protein-focused, low-calorie days with maintenance days may offer a more flexible way to create a calorie deficit while prioritizing muscle retention. Vanessa explains why protein becomes especially important during aggressive calorie restriction, why a maintenance day is different from a "cheat" or "feast" day, and how meal timing, appetite and ketosis can influence how sustainable a fat-loss phase feels. She also examines Lyle's proposed strategies for addressing stubborn fat—including lower-carbohydrate eating and combining higher-intensity intervals with lower-intensity activity—while separating established physiology from strategies that still require more research. YOHIMBINE SAFETY NOTE: Yohimbine is discussed in this episode for educational purposes only and is not being recommended for use. Yohimbine can cause significant side effects, including anxiety, increased heart rate and blood pressure, and may interact with medications. It should not be used during pregnancy or breastfeeding. Anyone considering yohimbine should first consult with a qualified healthcare professional. Finally, Vanessa explores the scientific mechanisms behind yohimbine and alpha-2 receptors for educational purposes, red-light therapy and blood flow, whether slower weight loss could help preserve facial fullness, and why having a maintenance strategy may be just as important as having a fat-loss strategy. In this episode: Why some areas of body fat are more resistant to fat loss Why women may lose upper-body fat before hip and thigh fat Alpha-2 vs. beta receptors and stubborn-fat physiology Fat mobilization vs. fat oxidation vs. actual body-fat loss Why blood flow matters in stubborn fat stores Protein-Sparing Modified Fasting (PSMF) explained Lyle's Intermittent Modified Fasting approach Why protein matters on very-low-calorie days Maintenance days vs. cheat or feast days How to structure lower-calorie and maintenance days around training and life Why meal timing should help manage your appetite Time-restricted eating vs. intermittent modified fasting Protein, ketosis, satiety and food preoccupation Lower-carbohydrate eating and stubborn-fat mobilization Higher-intensity intervals followed by lower-intensity activity Why walking may fit into Lyle's stubborn-fat protocol Why more cardio is not necessarily better during aggressive dieting Red-light therapy, blood flow and what the evidence does—and does not—show Yohimbine, alpha-2 receptors and important safety considerations Why mobilizing more fat does not guarantee greater fat loss Resistance training and preserving lean mass during fat loss How to create a long-term weight-maintenance range Why small course corrections may help prevent larger weight regain Can slower weight loss help preserve facial fullness? Genetics, aging and individual patterns of fat loss Why your leanest possible weight may not be where you look or feel your best Vanessa's practical takeaways for sustainable fat loss and body recomposition BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow @ketogenicgirl and @optimalproteinpodcast on Instagram to see visuals and posts mentioned on the 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, supplements or exercise regimen.

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 metabolism, resistance training and skeletal muscle health across the lifespan. Before diving into the latest research, Vanessa shares an exciting update from her postpartum fat-loss and body-recomposition journey: she has lost five pounds since beginning her gentle fat-loss phase two weeks ago. She explains the four simple food swaps that reduced her intake by only approximately 150–200 calories per day, why the initial change likely includes water and glycogen as well as body fat, and how she is using three to four resistance-training sessions per week to gradually reveal her muscle while continuing to exclusively breastfeed baby Taylor. Vanessa also shares why she is deliberately giving herself the longest possible runway, why she does not expect to continue losing five pounds every two weeks, and why she plans to wait until Taylor begins eating solid foods before bringing Protein-Sparing Modified Fasting days back into her routine. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. One of the biggest themes from Dr. Breen's research is that losing weight and improving your body composition are not necessarily the same thing. Vanessa explores why the scale cannot tell you whether you are losing fat, water or metabolically active tissue; how much lean mass may be lost during significant weight loss; and why regaining weight after dieting or discontinuing a GLP-1 medication could potentially leave someone with less muscle and a higher body-fat percentage than when they started. She also examines how much protein may be needed to protect muscle during weight loss. Is approximately 1.4 grams per kilogram enough, or should you aim closer to 2–2.2 grams per kilogram? And how should that target change based on your body size, activity level, age and the aggressiveness of your calorie deficit? Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. Vanessa explains why protein and resistance training are most powerful when used together, why at least two whole-body resistance-training sessions per week can provide an effective starting point, and how training tells the body where the amino acids from dietary protein are needed. She also unpacks Dr. Breen's research comparing whey and pea protein in middle-aged and older adults. Whey produced a greater leucine response—but did that translate into more muscle protein synthesis over the complete 10-day intervention? The full results were more nuanced than a simple animal-versus-plant-protein conclusion. They also revealed something potentially even more important about the effect of resistance training on the muscle's ability to use the protein being consumed. Vanessa finishes with Dr. Breen's fascinating prehabilitation research showing that a single resistance-training session helped protect older adults' muscle during five days of bed rest, emerging evidence on whey protein and glycemic control, and the essential questions anyone using a GLP-1 medication should consider to help protect muscle and improve the quality of their weight loss. In this episode: Vanessa's latest postpartum fat-loss and body-recomposition update How she lost five pounds during her first two weeks of gentle dieting Why those five pounds are unlikely to represent body fat alone The four simple swaps that reduced her intake by approximately 150–200 calories per day Why she expects her rate of weight loss to slow from here How she is approaching fat loss while exclusively breastfeeding Why she is deliberately giving herself a longer fat-loss runway Her goal of protecting her muscle—and potentially more facial fat and collagen—this time Why she is waiting until Taylor begins solid foods before reintroducing PSMF days How three to four weekly resistance-training sessions are supporting her body recomposition Why she plans to complete another DEXA scan at the end of the process Why losing weight and improving body composition are not necessarily the same thing How much lean mass may be lost during significant weight loss Why lean mass loss is not always identical to contractile-muscle loss What may happen to body composition when lost weight is regained The potential consequences of losing fat and muscle but regaining predominantly fat Why the scale should not be your only measure of progress DEXA scans, measurements, strength, performance, photographs and clothing fit Why muscle preservation must be built into a fat-loss plan from the beginning Is 1.4 grams of protein per kilogram enough during weight loss? When 2–2.2 grams per kilogram may provide additional muscle protection Why the conventional protein RDA should not be treated as an optimal fat-loss target When goal weight, adjusted body weight or estimated lean mass may provide a more appropriate calculation Why protein and resistance training work better together How training helps your muscles use the amino acids you consume Why two whole-body resistance-training sessions per week can be an effective starting point How to begin resistance training without a complicated program or gym membership Why breakfast may be the most important protein meal to improve The potential benefits of approximately 0.4 grams of protein per kilogram per meal How to create a breakfast containing approximately 25–40 grams of protein Why two eggs may not provide as much protein as many people assume When protein's appetite-suppressing effect is helpful—and when it may not be Why an enormous protein shake could be counterproductive for a frail older adult with a low appetite Whey protein vs. pea protein in Dr. Breen's latest research Why whey produced a greater leucine response Did the higher leucine response produce more muscle protein synthesis? Why well-planned plant protein can still support muscle remodeling When protein quality may become more consequential Why nothing has consistently outperformed whey protein Why whey can be especially efficient when calories or appetite are limited The benefits of a "food first, but not food always" approach When a protein supplement can be a practical tool Why ingredient quality and third-party testing matter Could one resistance-training session help protect muscle for five days? What prehabilitation may mean before planned surgery or predictable inactivity How Vanessa used a similar strategy before delivering her babies Why building muscle now creates a reserve for future illness, injury or inactivity Can whey protein help improve post-meal glycemic control? Why the idea that whey is automatically bad for blood sugar because it stimulates insulin is overly simplistic Previous research using approximately 15 grams of whey with or before carbohydrate-rich meals Dr. Breen's ongoing trial in adults over 75 with obesity and type 2 diabetes The difference between completed findings and promising ongoing research Why protein, resistance training and diet quality become more important—not less—when using a GLP-1 medication The questions every GLP-1 user should consider about protein, strength, fiber, micronutrients and long-term maintenance Vanessa's practical action plan for losing fat while protecting muscle BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow @ketogenicgirl and @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, supplements or exercise regimen.

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 loss, and body recomposition. She also shares a personal update on her current postpartum fat-loss journey — including exactly what she is doing right now, how much progress she has made, what she is prioritizing with calories, protein, resistance training and daily movement, and why she has decided not to rush back into PSMF days just yet. One of the biggest themes from the Amanda Paluch conversation is that the way many of us think about daily steps may be far more rigid than the science actually supports. Vanessa unpacks the surprising origin of the 10,000-step goal, what the research really suggests about how much movement is enough, and why your current step count may be more meaningful than you think. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Vanessa also explores why the people doing the least activity may actually have the most to gain, whether you really need long dedicated walks, and how everyday movement fits into a smart fat-loss and body-recomposition strategy. She also breaks down how walking works alongside resistance training, why more is not always better, and which common assumptions about intensity, timing, step trackers, and daily movement may not hold up the way you expect. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. The episode finishes with a look at sedentary behavior, the "active couch potato" phenomenon, walking after meals, wearable accuracy, and why movement may be doing much more for your health than simply burning calories. In this episode: Vanessa's current fat-loss and body-recomposition update How much progress she has made so far Exactly what she is doing right now Why she is deliberately taking a slower postpartum approach Why she is waiting before bringing PSMF days back in Do you really need 10,000 steps per day? Where did the 10,000-step goal actually come from? How much movement may be enough for meaningful health benefits? Why starting from a lower baseline may matter more than you think Do household steps really count? Walking pads vs. outdoor walking Does walking faster actually matter? Is more always better? How walking fits into fat loss and body recomposition Why resistance training and daily movement serve different roles What is an "active couch potato"? How much can you trust your Apple Watch, Fitbit, or Garmin? Does it matter when you walk? Are post-meal walks uniquely beneficial? Why movement supports far more than weight loss Protein Powder Guide BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow @ketogenicgirl and @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, supplements, or exercise regimen.

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, genetics, caffeine, and women's iron health. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Vanessa explains why higher protein intake becomes especially important during fat loss, how it can help preserve lean mass, improve satiety, and in some cases even support muscle gain while losing body fat. She also breaks down protein-overfeeding research suggesting that extra calories from protein may affect body composition differently than overfeeding on fat or carbohydrates. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. Vanessa also covers why high-protein diets do not appear to harm bone health, how the FTO "obesity gene" may influence hunger and food intake, and why regular exercise may reduce some of the differences associated with genetic risk. The episode finishes with caffeine myths, energy drinks, lactoferrin, hepcidin, and emerging research around iron status in women. In this episode: How much protein do you need during fat loss? Can you gain muscle while losing body fat? Why higher protein helps preserve lean mass Protein, satiety, and diet adherence What protein-overfeeding studies reveal BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow @ketogenicgirl and @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, supplements, or exercise regimen.

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 mass. A major focus is a tightly controlled body recomposition study in which young men followed a 40% calorie deficit while completing intensive resistance and interval training. The group consuming 2.4 g/kg of protein per day actually gained lean mass while losing fat, while the lower-protein group maintained lean mass. Vanessa explains why resistance training was likely the most important signal, how higher protein intake may support muscle preservation during a deficit, and why body recomposition depends on much more than calories alone. Back-to-School Sale! Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last. Vanessa also recaps Dr. Oikawa's step-reduction research, where older adults reduced their activity to just 750 steps per day. Even while consuming a high-protein diet, participants still lost lean mass—highlighting why protein cannot completely replace the stimulus of muscle contraction. Another major focus is protein quality. Vanessa breaks down research comparing whey protein isolate and collagen peptides, why they do not produce the same muscle protein synthetic response, and why simply counting total grams of "protein" may not tell you whether you are getting enough essential amino acids to support muscle. They also explore how aging, energy availability, periods of inactivity, illness, surgery, and aggressive calorie restriction can influence muscle loss and recovery. 🥤 True Nutrition Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. In This Episode Can you gain muscle while losing body fat? The 40% calorie-deficit body recomposition study Why the 2.4 g/kg protein group gained lean mass Why the 1.2 g/kg group maintained lean mass Why resistance training may be the most important muscle-preserving signal Why protein cannot fully "out-nutrition" inactivity What happened when participants dropped to 750 steps per day How quickly skeletal muscle responds to reduced activity Why muscle contraction matters during fat loss High protein during a calorie deficit Protein quality versus total protein intake Whey protein isolate vs. collagen peptides Why collagen does not stimulate muscle protein synthesis like whey Essential amino acids and leucine Why a protein label does not tell the whole story Why aging changes the muscle protein synthetic response Anabolic resistance and older adults Why energy availability matters for preserving muscle When aggressive calorie restriction may work against your goals Muscle loss during illness, injury and inactivity Why recovery is an especially important time to prioritize protein How resistance training helps preserve lean mass during weight loss Why scale weight does not tell you the quality of your weight loss Fat loss versus lean mass loss Why body composition matters more than simply becoming lighter How to protect hard-earned muscle while dieting Why muscle is one of the most valuable tissues to preserve as we age How nutrition and exercise can support recovery from surgery Why protein, training and total energy all work together⸻ 🔥 Limited-Time Offers Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products with code WAREHOUSE75, while supplies last. 📲 Follow Vanessa Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl. 📚 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 Body recomposition science 🎙 @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.

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 hard-earned muscle. Back-to-School Sale! Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last. Craig explains why fat loss is about more than simply lowering calories, including the role of fuel partitioning, protein, dietary fat, carbohydrate intake, and the Randle cycle. They also explore why traditional high-fat keto or carnivore approaches can initially work well yet eventually lead to plateaus—or even weight gain—for some people, and why shifting toward a higher-protein, lower-energy approach may help. A major focus is protein-sparing modified fasting (PSMF): how Craig and Maria structure PSMF days, who may benefit most, how often they recommend using them, and why strategic maintenance days may help support long-term results. - 🥤 True Nutrition Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order. Let Vanessa know what your custom blend is! Now shipping internationally. - Vanessa also shares her experience using alternating PSMF and maintenance days to lose approximately 14 pounds of body fat while preserving muscle, and why body composition became more important to her than chasing an old goal weight. They also discuss the personal fat threshold, metabolic flexibility, insulin resistance, autophagy, protein leverage, maintenance nutrition, and why different diets can be used as tools rather than permanent identities. In This Episode Why fat loss can stall even when calories are low What fuel partitioning means The role of the Randle cycle Why high-fat + high-carb intake can promote fat storage Why very high-fat keto or carnivore can stall fat loss Protein as a floor, not a limit Protein, satiety and the thermic effect How repeated dieting can contribute to muscle loss Why preserving muscle matters for metabolism Water fasting vs. PSMF How PSMF helps create a targeted calorie deficit How Craig structures 1–3 PSMF days per week Vanessa's alternating PSMF + maintenance-day approach How Vanessa created an approximately 25% weekly calorie deficit Why strategic maintenance days may improve adherence Strength training and autophagy-related pathways Why carbs can sometimes be protein-sparing Keto, carnivore, low-carb and PSMF as a nutrition spectrum Why you do not have to stay on the diet you used to lose weight The personal fat threshold Why some lean people can still develop insulin resistance HOMA-IR, fasting insulin and triglycerides Who may benefit most from PSMF When PSMF may not be appropriate Why pregnancy is not a time for PSMF Why breastfeeding requires caution with aggressive calorie restriction Why body composition matters more than an arbitrary scale number Vanessa's experience realizing she looked leaner at a higher weight because of muscle Protecting facial fullness while getting leaner Maria Emmerich's intentional weight-regain strategy ⸻ About Craig Emmerich Craig Emmerich is an author and metabolic health educator who has co-authored numerous books with Maria Emmerich focused on ketogenic nutrition, protein, metabolic health and body composition. Their newest book, The Art of Metabolic Health, explores nutrition as a spectrum—from low-carb and keto to carnivore and protein-sparing modified fasting. Learn more: ketomaria.com 🔥 Limited-Time Offers Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products with code WAREHOUSE75, while supplies last. 📲 Follow Vanessa Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl. 📚 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.

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 muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Back-to-School Sale! For a limited time, save 40% sitewide at ketogenicgirl.com—including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer—with code BACKTOSCHOOL40. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last. 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 muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! Now shipping internationally! In this episode: Why you can build muscle while losing fat—even if you're already resistance trained Why protein becomes even more important during a calorie deficit How much protein may help maximize lean-mass preservation during fat loss Protein targets and per-meal dosing as we get older Whether to calculate protein from current weight, goal weight, or lean mass The surprisingly low minimum effective dose of resistance training Why you don't need to train to failure—but may not be training hard enough How 1–3 reps in reserve can support muscle growth without unnecessary fatigue Why muscle can come back surprisingly quickly after a training break How Vanessa is approaching postpartum fat loss and body recomposition without rushing the process The goal isn't simply to make the number on the scale smaller. It's to improve what that weight is made of—preserving and building metabolically active muscle while losing body fat and becoming stronger, leaner, and more metabolically resilient. For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl. 📚 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 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 Series episode, I'm joined once again by bestselling author and nutrition expert Maria Emmerich for a fascinating conversation about hormones, metabolism, protein, muscle and body composition in midlife. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. We discuss how changes in estrogen, progesterone and testosterone may influence insulin sensitivity, sleep, motivation, muscle retention and fat distribution, and why preserving lean mass becomes increasingly important as we age. Maria also shares why she believes prioritizing protein, resistance training and a lower-fat approach can be especially helpful for women struggling with body composition during menopause. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! Now shipping internationally! In this episode: • Why fat loss and body composition can change during menopause • The connection between estrogen, insulin sensitivity and visceral fat • Why declining muscle mass can make glucose regulation more difficult • The role of testosterone in muscle, motivation and body composition • How progesterone may influence sleep quality • Why protein becomes even more important as we age • Higher-protein, lower-fat approaches for keto and carnivore fat-loss stalls • Why resistance training is essential for preserving muscle and bone • Maria's perspective on hormone replacement therapy • Hormone testing and markers to discuss with your physician • Peptides, mitochondrial health and emerging biohacking strategies • The importance of protecting lean mass during fat loss after 40 Learn more about Maria and her newest book at KetoMaria.com. 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 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 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.

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 precious lean mass? Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. In this episode of the PSMF series, Vanessa is joined by Craig Emmerich, co-author of The Art of Fat Loss, for a step-by-step guide to protein-sparing modified fasting. They break down how a PSMF differs from a traditional fast, how to determine your protein target, why dietary fat is kept low and how to incorporate PSMF days into a sustainable weekly plan. Craig explains why protein's powerful thermic effect and satiating properties make it uniquely valuable during fat loss. He also challenges the idea that higher blood ketones automatically mean greater fat loss—and explains why adding more dietary fat to "increase ketosis" can sometimes work against body-composition goals. They also discuss what happens to dietary fat after we eat it, why calories and hormones both matter, how dairy and nuts may contribute to a fat-loss plateau and why PSMF can be an effective short-term tool for breaking a stall. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode, you'll learn: What a protein-sparing modified fast is—and what "protein sparing" actually means How PSMF differs from water-only fasting How protein helps preserve lean mass during an energy deficit How to estimate your daily protein target using lean body mass Why PSMF days typically keep carbohydrates and dietary fat very low How often Craig recommends incorporating PSMF days What to eat on the days between protein-sparing fasts The role of strategic higher-energy days Why dairy and nuts can make fat loss more difficult for some people How protein's thermic effect influences net energy intake Why a very high-protein day can be surprisingly satiating Why low blood ketones do not mean a PSMF—or ketogenic diet—isn't working The difference between producing ketones and efficiently using them Why free fatty acids provide much of the body's energy during ketosis What happens to dietary fat after it enters the bloodstream Why dietary fat can be treated as an adjustable "energy lever" How high-fat keto can stall fat loss even when carbohydrates and insulin remain low Why calories, food quality, satiety and hormonal health all matter How PSMF may help break through a stubborn fat-loss plateau Whether you're new to protein-sparing modified fasting or want to refine your current approach, this conversation provides a practical foundation for using higher protein and lower dietary energy to support fat loss while protecting metabolically active lean tissue. About Craig Emmerich Craig Emmerich is an author and nutrition educator who works alongside his wife, Maria Emmerich, to help people implement ketogenic and protein-focused nutrition. Together, they are the authors of The Art of Fat Loss and numerous books and resources on ketogenic living. 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 foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness, surgery, and other forms of physiological stress. The episode also explores why water fasting can result in the loss of both fat and lean mass, while protein-sparing modified fasting provides the amino acids needed to better protect muscle during a calorie deficit. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode: • Why protein is the only essential macronutrient • How amino acids support muscle, hormones, organs, and tissues • Muscle protein synthesis, protein breakdown, and protein turnover • Why leucine matters for building and preserving muscle • Why the body still needs dietary protein during fat loss • Protein-sparing modified fasting vs. water fasting • How extended fasting may increase the risk of lean-mass loss • Why protein's thermic effect can support greater fat loss • How preserving muscle supports metabolism and healthy aging • A practical starting point for setting your daily protein target 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.