『Optimal Protein Podcast with Vanessa Spina』のカバーアート

Optimal Protein Podcast with Vanessa Spina

Optimal Protein Podcast with Vanessa Spina

著者： Vanessa Spina
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【Amazonプライム会員限定】今ならプレミアムプランが4か月 月額99円。

10月19日まで。※適用条件あり
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! エクササイズ・フィットネス フィットネス・食生活・栄養 衛生・健康的な生活
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  • Why Stubborn Fat Is So Hard to Lose + Protein-Sparing Fat Loss: Lyle McDonald Recap

    Why Stubborn Fat Is So Hard to Lose + Protein-Sparing Fat Loss: Lyle McDonald Recap
    2026/09/25
    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 lossWhy women may lose upper-body fat before hip and thigh fatAlpha-2 vs. beta receptors and stubborn-fat physiologyFat mobilization vs. fat oxidation vs. actual body-fat lossWhy blood flow matters in stubborn fat storesProtein-Sparing Modified Fasting (PSMF) explainedLyle's Intermittent Modified Fasting approachWhy protein matters on very-low-calorie daysMaintenance days vs. cheat or feast daysHow to structure lower-calorie and maintenance days around training and lifeWhy meal timing should help manage your appetiteTime-restricted eating vs. intermittent modified fastingProtein, ketosis, satiety and food preoccupationLower-carbohydrate eating and stubborn-fat mobilizationHigher-intensity intervals followed by lower-intensity activityWhy walking may fit into Lyle's stubborn-fat protocolWhy more cardio is not necessarily better during aggressive dietingRed-light therapy, blood flow and what the evidence does—and does not—showYohimbine, alpha-2 receptors and important safety considerationsWhy mobilizing more fat does not guarantee greater fat lossResistance training and preserving lean mass during fat lossHow to create a long-term weight-maintenance rangeWhy small course corrections may help prevent larger weight regainCan slower weight loss help preserve facial fullness?Genetics, aging and individual patterns of fat lossWhy your leanest possible weight may not be where you look or feel your bestVanessa'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.
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    56 分
  • New Study on Creatine During Fat Loss and Body Recomposition: Dr. Drew Gonzalez

    New Study on Creatine During Fat Loss and Body Recomposition: Dr. Drew Gonzalez
    2026/09/28

    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 joined by exercise and nutrition researcher Dr. Drew Gonzalez to explore new research on creatine, body recomposition, protein quality, and what it takes to make weight loss more than a lower number on the scale.

    Try my favorite electrolytes! Cure Hydration. Visit curehydration.com/VANESSA and use code VANESSA for 20% off. Now available on Amazon!

    They begin with a 12-week study in middle-aged and older adults that tested creatine alongside exercise and a weight-loss diet. Vanessa and Dr. Gonzalez discuss the promising body-composition findings, why gaining lean tissue is not necessarily the same as gaining that amount of muscle, and what the study can—and cannot—tell us about fat loss and cognitive health.

    They also explore research comparing pork- and soy-based meals during intense training, the role of essential amino acids and leucine when calories are limited, and practical protein targets for people who want to lose fat without unnecessarily losing muscle.

    In this episode:

    • What a new creatine study found about lean tissue and body fat during weight loss
    • Whether someone eating plenty of meat still stands to benefit from creatine supplementation
    • What we know—and don't yet know—about higher creatine doses and brain health
    • Why two diets with the same protein grams may differ in essential amino acid content
    • What Dr. Gonzalez's military cadet study found about protein sources and recovery
    • How much protein to aim for while resistance training and losing body fat
    • Whether protein needs to be evenly distributed across meals
    • What firefighter research reveals about time-restricted eating in demanding real-world conditions
    • Whether probiotics and synbiotics meaningfully add to a structured fat-loss program

    The goal isn't simply to lose weight. It's to improve what you lose—and what you keep.

    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.

    Follow @ketogenicgirl and @optimalproteinpodcast on Instagram, and join the Optimal Protein Podcast Facebook group for more discussion.

    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.
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    1 時間 6 分
  • 6 New Science Takeaways on Losing Fat Without Losing Muscle

    6 New Science Takeaways on Losing Fat Without Losing Muscle
    2026/10/02

    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.
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    32 分
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