Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fat Loss

Protein

Protein Intake

Resistance Training

Metabolic Health

Nutrition

Body Recomposition

Body Composition

Intermittent Fasting

Autophagy

Red Light Therapy

Muscle Protein Synthesis

Ketogenic Diet

Protein-Sparing Modified Fasting

Women's Health

Mitochondrial Health

Collagen

Creatine

Essential Amino Acids

Ketosis

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, author... more

1.2k ratings

Publishes	Twice weekly	Episodes	541	Founded	8 years ago
Number of Listeners		Categories	Health & FitnessFitnessNutrition

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Latest Episodes

New Research on Muscle, Pregnancy, Menopause & Aging Strong: Dr. Christina Prevett

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, pregnancy, postpartum recovery, and healthy aging.

The PSMF Library is o... more

15 Jun 2026 • 1 hr 32 min

PSMF SERIES: Protein Sparing Modified Fasting 101: Burn Fat, Preserve Muscle & Break Through Fat Loss Stalls

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 practical application of protein sparing modified fasting, or PSMF, as a ... more

12 Jun 2026 • 49 min

Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio

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 University of Greenwich and Centre Lead for the Centre for Exercise Activity and ... more

8 Jun 2026 • 1 hr 24 min

Why Low-Protein Diets Backfire for Fat Loss: Dr. Dan Moore Recap

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 episode is a deep dive into muscle protein synthesis, protein intake, fat ... more

5 Jun 2026 • 34 min

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Recent Guests

Fernando Naclerio

Dr. Fernando Naclerio, PhD in exercise physiology and nutrition

University affiliation discussed in episode

Episode: Episode #800! Why Low-Carb Burns More Fat in a Calorie Deficit with Dr. Fernando Naclerio

Dr. Dan Moore

Professor of Muscle Physiology at the University of Toronto

University of Toronto

Episode: Why Low-Protein Diets Backfire for Fat Loss: Dr. Dan Moore Recap

Daniel Moore

Professor of muscle physiology, University of Toronto

University of Toronto

Episode: Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore

Dr. Joanne Slavin

Professor of Food Science and Nutrition, University of Minnesota

University of Minnesota

Episode: Fiber Expert Says THIS Matters More for Fat Loss… (It's Not Fiber) | Dr. Joanne Slavin

Eric Helms

Researcher and natural bodybuilder, expert in evidence-based hypertrophy and physique nutrition

Mass Research Review / Helms3DMGA

Episode: New Meta-Analysis: How to Burn Fat & Preserve Muscle While Dieting | Dr. Eric Helms

Carlene Starck

Protein researcher discussing new publication on amino acid requirements

Starck Science (Dr. Starck's work)

Episode: New Study: Protein Requirements May Be Too Low — What This Means for Muscle, Fat Loss & Health | Dr. Carlene Starck

Dr. Andrew Kutnick

Researcher and expert discussing fat loss, protein, and ketones

Unknown based on transcript

Episode: Special AMA #22: Fat Loss, Protein & PSMF: Answering Your Top Questions (Part 1 of 2)

Andrew Koutnik

Scientist focused on ketogenic metabolism and metabolic fuel switching

Researcher in ketogenic metabolism

Episode: Groundbreaking New Study Changes Everything About Carbs, Fat Loss & Performance | Dr. Andrew Koutnik

Jose Antonio

World-leading researcher in sports nutrition and protein studies; co-founder of the International Society of Sports Nutrition

International Society of Sports Nutrition (ISSN)

Episode: More Protein, More Fat Loss? | Dr. Jose Antonio

Host

Vanessa Spina

Host of The Optimal Protein Podcast; focuses on protein, metabolism, and practical fat-loss strategies.

Reviews

4.6 out of 5 stars from 1.2k ratings

Misinformation
Vanessa made an episode about the fasting and completely misconstrued the facts.
Apple Podcasts
1
fdyjm
Australiaa month ago
10 min intro too long
Takes forever to get to show!! Can’t always fast forward, adds and rambling for 10 min is too long.
Apple Podcasts
2
Ruski 4.
United States3 months ago
Good science
Vanessa is smart and well studied making her recommendations backed by science. I do wish she would provide links to the studies mentioned (e.g., Lucy Burns study) in her recent episode
Apple Podcasts
4
EileenofSeattle
United States6 months ago
Clear and Informative
Vanessa has the best guests and information available for anyone following a keto or lower carb diet. She has such a talent for explaining studies in layman’s terms. I never write reviews but listening to her podcast Thai morning (PSMF) I just got so much out of it.
Thanks, Vanessa 🙏🏻😎
Apple Podcasts
5
Fitnessnut 62
United States9 months ago
Red Light podcast
One long commercial about sales sales sales.
Apple Podcasts
1
Time well spent?
Canada10 months ago

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Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Many praise clear explanations of complex studies and practical takeaways.

Some critique ongoing promotional integrations tied to the host's brand.

Listeners appreciate the science-backed breakdowns and guest expertise.

A few commenters worry about perceived sales-heavy episodes.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts	#51	United States/Health & Fitness/Nutrition
Apple Podcasts	#35	Canada/Health & Fitness/Nutrition
Apple Podcasts	#94	United Kingdom/Health & Fitness/Nutrition
Apple Podcasts	#97	France/Health & Fitness/Nutrition
Apple Podcasts	#103	Australia/Health & Fitness/Nutrition
Apple Podcasts	#187	Germany/Health & Fitness/Nutrition

Talking Points

Recent interactions between the hosts and their guests.

Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore

Q: How important is exercise compared to diet for preserving muscle during a deficit?

Exercise, especially resistance training, is the most important factor to preserve muscle during a deficit, with diet (protein) and distribution playing supportive roles.

Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore

Q: Is whey protein still the best when considering real foods and digestion?

Whey is highly effective due to rapid digestion and high essential amino acids, especially leucine, but whole foods with adequate protein can be just as effective when the overall protein intake is sufficient and complementary proteins are present.

Why Low-Protein Diets Can Backfire for Fat Loss: Dr. Dan Moore

Q: What happens to muscle if someone eats a very low protein diet during a weight loss phase?

Muscle mass tends to decline more quickly under energy restriction without adequate protein and resistance exercise; maintaining protein intake and performing resistance work helps preserve lean mass during fat loss.

Why You're Not Losing Fat on Keto — and How to Fix It: Craig Emmerich

Q: Can you explain why protein plays a central role in fat loss beyond muscle building?

Protein drives satiety through micronutrient content and amino acids, supports lean mass, and provides a higher thermic effect, which helps with fat loss and metabolic health even when calories are not drastically reduced.

Monday Special AMA #22: Fat Loss, Protein & PSMF — Your Top Questions Answered (Part 2 of 2)

Q: Too much protein damages the kidneys—how much is too much?

In healthy individuals, protein intakes from 1.2–2.2 g/kg/day are not detrimental; even up to 3.4 g/kg/day has shown no adverse kidney effects in long-term studies, though some people may drop out due to the volume; emphasize overall pattern and hydration rather than fear of a fixed upper limit.

Audience Metrics

Listeners, social reach, demographics and more for this podcast.

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Frequently Asked Questions About Optimal Protein Podcast

What is Optimal Protein Podcast about and what kind of topics does it cover?

This show centers on protein's role in fat loss, metabolic health, and aging, with a strong emphasis on evidence from science to practical application. Episodes frequently feature researchers and practitioners who discuss high-protein strategies, resistance training, and protein-sparing approaches like PSMF, often tying insights to real-world coaching and listener outcomes. A notable pattern is combining rigorous scientific context with personal anecdotes and product promotions tied to the host's brand, helping listeners translate complex studies into actionable plans. The format stands out for its female-focused health lens, long-run metabolic health discussions, and a consistent push toward sustainable, muscle-preserving fat loss for midl... more

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Which podcasts are similar to Optimal Protein Podcast?

These podcasts share a similar audience with Optimal Protein Podcast:

1. Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+
2. Well Beyond 40
3. The Dr. Gabrielle Lyon Show
4. The Ben Azadi Show
5. BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause

How many episodes of Optimal Protein Podcast are there?

Optimal Protein Podcast launched 8 years ago and published 541 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on Optimal Protein Podcast?

Recent guests on Optimal Protein Podcast include:

1. Fernando Naclerio
2. Dr. Dan Moore
3. Daniel Moore
4. Dr. Joanne Slavin
5. Eric Helms
6. Carlene Starck
7. Dr. Andrew Kutnick
8. Andrew Koutnik

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