Optimal Protein Podcast with Vanessa Spina

The Fat Loss Formula: Why Protein + Fiber Work Better Together (Plus How Much Fiber You Actually Need)

01 May 2026

Contributed by Lukas

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 f...

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

27 Apr 2026

Contributed by Lukas

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 ...

New Meta-Analysis: The EXACT Protein Intake During Fat Loss for Muscle Preservation

24 Apr 2026

Contributed by Lukas

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 in...

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

20 Apr 2026

Contributed by Lukas

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 mu...

New Study Changes Everything About Protein, Fat Loss & Muscle: Dr. Carlene Starck Recap!

17 Apr 2026

Contributed by Lukas

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...

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

13 Apr 2026

Contributed by Lukas

In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements —...

The PSMF Library Is Live! Special Announcement

10 Apr 2026

Contributed by Lukas

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 wo...

The Real Macros Behind the 5 Most Popular Diets — Rating Them for Fat Loss & Muscle Preservation

10 Apr 2026

Contributed by Lukas

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...

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

06 Apr 2026

Contributed by Lukas

In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotiona...

Secrets of Popular Diets: Fasting Mimicking Diet (FMD) — Calories, Macros & the High-Protein Advantage for Fat Loss & Muscle

03 Apr 2026

Contributed by Lukas

In this episode, Vanessa breaks down the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the researc...

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

30 Mar 2026

Contributed by Lukas

In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation. Topics incl...

New Study Changes Everything About Carbs, Fat Loss & Performance (Explained, Dr. Andrew Koutnik Recap)

27 Mar 2026

Contributed by Lukas

Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and k...

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

23 Mar 2026

Contributed by Lukas

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals. Timeline Mitopure Gummies — Th...

Can You Lose Fat Eating MORE Calories? Shocking Protein Studies Explained (Dr. Jose Antonio Recap)

20 Mar 2026

Contributed by Lukas

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Protein Overfeeding: Why More Protein May Lead to More Fat Loss -- Dr. Jose Antonio

16 Mar 2026

Contributed by Lukas

In this episode of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio, one of the world's leading researc...

Hormones, Fasting & Fat Loss: Dr. Jason Fung Recap

13 Mar 2026

Contributed by Lukas

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE In this epis...

The NEW Era of Fasting: PSMF vs Water Fasting & The 3 Types of Hunger | Dr. Jason Fung

09 Mar 2026

Contributed by Lukas

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 ma...

6 Fat Loss Secrets from Elite Athletes: Why They Don't Diet, Eat More Protein & Time Carbs

06 Mar 2026

Contributed by Lukas

What do elite athletes do differently when it comes to fat loss? In this episode, Vanessa breaks down the most surprising takeaways from her conversat...

The Elite Fat Loss Formula: Nutrition Secrets of Elite Athletes

02 Mar 2026

Contributed by Lukas

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...

Burn Fat Faster? Why Fasted Workouts May Be Holding You Back

27 Feb 2026

Contributed by Lukas

Is fasted cardio really better for fat loss? Or could eating protein before your workout actually improve fat burning, muscle retention, and long-term...

Stop Training Fasted? Protein Timing That Boosts Fat Loss in Women — Dr. Katie Hirsch

23 Feb 2026

Contributed by Lukas

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: trai...

Protein Fasting: The Upgrade to Intermittent Fasting for Sustainable Fat Loss

20 Feb 2026

Contributed by Lukas

Is fasting really the best way to lose fat — or is there a smarter, more strategic approach? In this masterclass episode, Vanessa introduces a power...

Ketosis for Perimenopause: Burn Fat, Fix Blood Sugar & Support Fertility — Dr. Nicole Huffman

16 Feb 2026

Contributed by Lukas

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Why Fat Loss Stalls Despite High Protein: Protein That Actually Counts - Dr. Paul Moughan Recap

13 Feb 2026

Contributed by Lukas

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 Mougha...

The Missing Link in Fat Loss: Protein Quality vs Protein Intake — Dr. Paul Moughan

09 Feb 2026

Contributed by Lukas

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 aci...

Two NEW Studies Change How We Think About Fat Loss & Training + Dr. Arny Ferrando Recap!

06 Feb 2026

Contributed by Lukas

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,...

Protein, Muscle & Women: New Science on Menopause & Body Composition - Dr. Arny Ferrando

02 Feb 2026

Contributed by Lukas

In this episode of The Optimal Protein Podcast, Vanessa Spina welcomes back leading muscle metabolism researcher Dr. Arny Ferrando for a deep dive int...

Creatine, Fat Cells & Body Recomposition: New Science You Haven't Heard — Dr. Scott Forbes

30 Jan 2026

Contributed by Lukas

Most people think creatine only affects muscle strength and performance. But what if creatine also plays a role inside fat cells themselves—and coul...

Body Recomposition vs Weight Loss: What Fat Loss Science Reveals — Dr. Scott Forbes

26 Jan 2026

Contributed by Lukas

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The Fat Loss Hormone: New Science on Leptin + a 7-Day Leptin Reset Protocol

23 Jan 2026

Contributed by Lukas

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...

Light, Leptin & Fat Loss: How Circadian Biology Controls Metabolism — Dr. Catherine Clinton

19 Jan 2026

Contributed by Lukas

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Lose Fat Without Losing Muscle, PSMF VS Low Calorie, Protein Quality, Seed Oils vs Butter & Recovery Science —Recap of Dr. Nick Barringer

16 Jan 2026

Contributed by Lukas

Skip to the start of the recap: In today's solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—fo...

How To Lose Fat Without Losing Muscle, Seed Oils vs Butter, Surprising New Research on Collagen for Mood & Recovery — Dr. Nick Barringer

12 Jan 2026

Contributed by Lukas

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The New Protein Guidelines, Weight Loss Drugs & Fat Regain + Carb Tolerance & Fat Loss — Dr. Gabrielle Lyon Recap

09 Jan 2026

Contributed by Lukas

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 m...

The Muscle Strategy Every Woman Needs — Dr. Gabrielle Lyon

05 Jan 2026

Contributed by Lukas

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2026 Goal Setting Masterclass: How to Set Health & Body Recomposition Goals You'll Actually Achieve

02 Jan 2026

Contributed by Lukas

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2025's Biggest Body Recomposition, Fat Loss & Protein Breakthroughs

29 Dec 2025

Contributed by Lukas

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A Personal Announcement + The 5 BIGGEST TAKEAWAYS & Studies From 2025!

27 Dec 2025

Contributed by Lukas

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Gut Health, Hormones & Midlife Weight Gain — What Women Need to Know: Cynthia Thurlow, NP

23 Dec 2025

Contributed by Lukas

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The New Peptide Science: Reversing Skin Aging, Senescent "Zombie" Cells, Collagen Breakdown & Inflammation — Dr. Alessandra Zonari

20 Dec 2025

Contributed by Lukas

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Why You Can't Diet Forever: Study Results From 10,000 People Who Kept the Weight Off

15 Dec 2025

Contributed by Lukas

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BREAKING NEWS EXPLAINED: Your Metabolism Isn't "Capped" — What the New Study REALLY Shows

12 Dec 2025

Contributed by Lukas

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BREAKING: Your Body Burns More Calories Than We Thought — Dr. Howard on the Groundbreaking Study Rewriting Metabolism

08 Dec 2025

Contributed by Lukas

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Shocking New Research on Creatine & Collagen: What Women Need to Know - Benefits, Dosing & More!

05 Dec 2025

Contributed by Lukas

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, m...

Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat — What I'm Doing Instead

28 Nov 2025

Contributed by Lukas

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(Nov 24) Fat Loss for Women: What Actually Works — with Dr. Shawn Arent

24 Nov 2025

Contributed by Lukas

OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formul...

Stop Midlife Belly Fat: The New Science on Protein & Perimenopause (Dr. Hannah Cabre Recap)

21 Nov 2025

Contributed by Lukas

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Muscle Loss, Belly Fat & Perimenopause: What's REALLY Happening & How to Fix It: Dr. Hannah Cabre

20 Nov 2025

Contributed by Lukas

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Is Intermittent Fasting Sabotaging Your Muscle? The Truth About IF, Carbs & Recovery- Dr. Cas Fuchs

19 Nov 2025

Contributed by Lukas

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Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones

14 Nov 2025

Contributed by Lukas

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PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)

10 Nov 2025

Contributed by Lukas

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most pow...

Burn Fat, Keep Muscle: Inside the Science of the Protein-Sparing Modified Fast

07 Nov 2025

Contributed by Lukas

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How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers

03 Nov 2025

Contributed by Lukas

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 ...

How to Eat for Fat Loss Without Losing Muscle: What Science Says About Protein, Fasting & EAAs (Dr. David Church Recap)

31 Oct 2025

Contributed by Lukas

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The Science of Fat Loss & Muscle Retention — Dr. David Church on Protein Timing, EAAs, and Creatine

27 Oct 2025

Contributed by Lukas

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How to Maintain Fat Loss: The Studies & Science Behind Long-Term Success

23 Oct 2025

Contributed by Lukas

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The Real Secret to Fat Loss Maintenance: Insights from 30 Years of Research with Dr. James Hill

20 Oct 2025

Contributed by Lukas

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How Women Should Eat Protein for Muscle, Fat Loss & Longevity — Backed by Science

17 Oct 2025

Contributed by Lukas

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Fat Loss without Muscle Loss: The Science of Refeeds, Protein & Recomposition with Dr. Escalante

13 Oct 2025

Contributed by Lukas

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Why Women Need Creatine: Fat Loss, Metabolism & Cognitive Benefits Backed by Science — and How to Choose Clean, Pure Supplements with Oliver Amdrup-Chamby

10 Oct 2025

Contributed by Lukas

In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the sup...

The Science of 30/30/30 Protein Meals: Burn Fat & Build Muscle - Dr. Emily Lantz

06 Oct 2025

Contributed by Lukas

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New Study! Belly Fat Drops Faster on High-Protein — With Autophagy Still Active

03 Oct 2025

Contributed by Lukas

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Break Through Your Fat Loss Plateau with Carb Refeeds & Ketones: Dr. Latt Mansor

29 Sep 2025

Contributed by Lukas

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The New Science of PSMF Days: My Results + The 2025 Meta-Analysis on Protein

26 Sep 2025

Contributed by Lukas

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Protein Sparing Modified Fasting Days Explained: Maria Emmerich's Science-Backed Fat Loss Method to Preserve Muscle + Sharing Her Courageous Weight Regain Journey

22 Sep 2025

Contributed by Lukas

Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich's expertise in helping thousands of people who are overwe...

Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)

19 Sep 2025

Contributed by Lukas

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Back by Popular Demand: Dr. Arny Ferrando on Protecting Muscle & Burning Fat

15 Sep 2025

Contributed by Lukas

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The Bloating Episode! Beat Bloat, Optimize Digestion & Maximize Nutrient Absorption with Wade Lightheart

12 Sep 2025

Contributed by Lukas

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Are We Undereating Protein? Why New Research Says Our Needs Are Higher – Dr. Carlene Starck

08 Sep 2025

Contributed by Lukas

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The Real Science of Fat Loss: Carbons, Metabolism & Protein Timing - Dr. Andy Galpin Recap

05 Sep 2025

Contributed by Lukas

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Stuck at 1200 Calories? Why Muscle Is Key to Fat Loss – Dr. Andy Galpin's Fix for Metabolic Resistance

01 Sep 2025

Contributed by Lukas

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Fuel Your Brain & Burn Fat: Inside IQBAR's High-Protein Formulation

29 Aug 2025

Contributed by Lukas

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BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken

25 Aug 2025

Contributed by Lukas

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I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting

22 Aug 2025

Contributed by Lukas

Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results a...

Rapid Fat Loss Without Muscle Loss? The Science on Protein-Sparing Modified Fasts (PSMF)

18 Aug 2025

Contributed by Lukas

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Fat Loss First: How VO₂ Max, Ketones & Diet Unlock Lifelong Metabolic Fitness — Dr. Paul Laursen Recap

15 Aug 2025

Contributed by Lukas

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Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen

11 Aug 2025

Contributed by Lukas

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Protein, Policy & Fat Loss: Dr. Don Layman's Breaking Insights (Part 2)

08 Aug 2025

Contributed by Lukas

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Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 2 of 2)

04 Aug 2025

Contributed by Lukas

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Protein, Breaking News & Fat Loss: Dr. Don Layman's Breaking Insights (Recap Part 1)

01 Aug 2025

Contributed by Lukas

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Breaking News: Big Changes to the Dietary Guidelines Coming & What It Means for Fat Loss, Muscle & Metabolism: Dr. Don Layman (Part 1 of 2)

28 Jul 2025

Contributed by Lukas

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no ...

The New Science of Body Recomposition: Fat Loss & Lean Gains for Everyone (Dr. Eduardo De Souza Recap)

25 Jul 2025

Contributed by Lukas

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Smarter Training for Fat Loss: Science-Backed Body Recomp with Dr. de Souza

21 Jul 2025

Contributed by Lukas

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Change Your Shape, Not Just Your Weight: What Most Diets Miss: Dr. Mike Ormsbee Recap!

18 Jul 2025

Contributed by Lukas

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Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle

14 Jul 2025

Contributed by Lukas

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Burn Fat, Preserve Muscle, Dr. Arny Ferrando Recap!

11 Jul 2025

Contributed by Lukas

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Eat More Protein, Lose More Fat: Muscle Science Demystified with Dr. Arny Ferrando

07 Jul 2025

Contributed by Lukas

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'Biggest Loser' Researcher Explains: How to Burn Fat Without Slowing Your Metabolism (Dr. Ravussin Recap)

04 Jul 2025

Contributed by Lukas

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Preserve Muscle, Burn Fat: How to Outsmart Your Metabolism with Dr. Eric Ravussin

30 Jun 2025

Contributed by Lukas

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Beauty Benefits, Joint Relief & Fat Loss? The Truth About Collagen (Recap of Dr. Shiloah Kviatkovsky)

27 Jun 2025

Contributed by Lukas

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA In this powerful episode, Vanessa Spina sits rec...

The Truth About Collagen, Protein Timing & Fat Loss for Women: Top Collagen Researcher Dr. Shiloah Kviatkovsky

23 Jun 2025

Contributed by Lukas

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Advanced Fat Loss & Muscle Gain Strategies Backed by Science – Physique Expert Christopher Barakat

16 Jun 2025

Contributed by Lukas

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The Science of Survive vs. Thrive: Which Protein Wins? Dr. Chris Lockwood Recap

13 Jun 2025

Contributed by Lukas

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa In this solo Friday recap, Vanessa breaks down ...

Eat for the Body You Want: How Protein Quality Changes Everything: Dr. Chris Lockwood

09 Jun 2025

Contributed by Lukas

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New Study: Doubling Your Protein Burns 128 Extra Calories & Directs Calories Into Muscle Instead of Fat Storage!

06 Jun 2025

Contributed by Lukas

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Burn Fat, Detox Daily & Age Slower with This Master Antioxidant

02 Jun 2025

Contributed by Lukas

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful episode, Vanessa sits down with Dr...

This New Study in Women Just Changed Fasted Training Forever + New Viral Fat Loss 30/30/30 Trend?

30 May 2025

Contributed by Lukas

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12 Most-Asked Questions on Fat Loss, Hormones & Metabolism—Backed by Science

26 May 2025

Contributed by Lukas

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this special Ask Me Anything episode, Vanessa Spi...

The Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually Shows

23 May 2025

Contributed by Lukas

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Do Women Need More Protein? Dr. Stuart Phillips Sets the Record Straight

19 May 2025

Contributed by Lukas

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuar...