This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend?
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 Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs. Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead. You’ll learn: Why this new study is so groundbreaking — especially for women How fasted training may actually improve fat-free mass in certain conditions How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths. Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 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 @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. 📲 Stay Connected with Vanessa: Instagram: @ketogenicgirl ⭐️ If You Loved This Episode… Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!
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52:31
12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage. Questions answered in this episode include: Why is it so hard to lose weight 3 months postpartum—even while breastfeeding? Tips for busy moms with two kids trying to lose baby weight Is it safe to do keto or intermittent fasting while trying to conceive? How many calories does Vanessa eat in a day for maintenance and fat loss? Is it true that women over 60 can’t absorb protein as well? Do you need to carb cycle to keep burning fat efficiently? What’s the deal with Ketone-IQ and how to make it taste better? Is micellar casein protein good for fat loss and muscle building? What’s the best type of protein powder? When is Tone Protein coming back? Are there toxins like PFAs in clothing and underwear—and should we be worried? Can keto or high-protein diets help manage lipedema? Whether you’re focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, 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 on Instagram @ketogenicgirl Free High-Protein Keto Guide 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. 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.
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1:00:38
The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows
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. This Friday’s episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women’s fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts. If you’ve ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one’s for you. TOP 12 MYTHS: The RDA for protein, high protein diets & kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more! Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you’re in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works. Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 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. Join the Facebook group 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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35:52
Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women’s fitness, the latest research on protein requirements, and practical strategies for building muscle at any age. Key Topics: Why the current RDA for protein may be too low for optimal muscle health What “lifting heavy” really means and if it matters for bone density and muscle growth in women Does the anabolic window matter? How hormones actually impact muscle growth If women’s protein needs are higher than men’s, especially for active or aging women... and more! 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 on Instagram Get YOUR Free High-Protein Keto Guide 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 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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1:27:46
The Top 12 Protein Foods for Burning Fat and Boosting Metabolism
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 episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle. Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go. Key Topics Covered: Why protein is essential for fat loss and metabolic health The thermic effect of protein and its role in burning calories The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth Practical tips for hitting your protein goals when traveling Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: Instagram: @ketogenicgirl 🔗 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 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. 📲 Stay Connected with Vanessa: Instagram: @ketogenicgirl ⭐️ If You Loved This Episode… Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!
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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