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In this solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world’s foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies.

You’ll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin’s findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you’re a woman or in midlife.

🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA

This deep-dive solo covers:

🧬 What metabolic adaptation really is and how it sabotages fat loss

💪 Why muscle loss on GLP-1s (up to 50% lean body mass!) is a growing concern—and how to prevent it

🥩 The right amount of protein for preserving muscle while losing fat

🔥 How metabolic flexibility affects your ability to burn fat

🕐 Intermittent fasting vs. calorie restriction: which boosts longevity and mitochondrial health

⚖️ Low fat vs. low carb: which strategy really works best when protein is optimized

📉 How to overcome weight plateaus and maintain results

🧠 Why obesity is a disease of the brain—and how to change your food environment to win

Whether you’re dieting, training, or optimizing for longevity, this episode is packed with evidence-based insights to help you build a leaner, stronger, healthier body for life.

Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

•🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA

• Tone Collagen

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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

Today’s episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility.

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!

We discuss:

• What “metabolic adaptation” really is and how it affects fat loss

• Why your body defends against weight loss more than weight gain

• The role of protein intake in preserving lean mass

• How to counteract muscle loss during caloric restriction

• Metabolic flexibility and its connection to insulin resistance

• GLP-1 medications like semaglutide and their impact on muscle loss

• The connection between mitochondrial function, aging, and energy expenditure

• Why resistance training is essential—especially for women and older adults

This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic health.

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.

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.

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 recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause.

She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you’re dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today.

🔬 What You’ll Learn in This Episode:

• What collagen is, how it’s formed, and how it differs from muscle protein

• Why collagen is about more than just beauty—and what it actually does in joints, ligaments & tendons

• How bioactive peptides signal tissue remodeling

• What the research says about collagen for joint pain and functional recovery

• How protein needs change in women during the menopause transition

• Why collagen should not count toward your daily protein target

• The ideal collagen dose (10–15g), timing, and co-factors for best results

• Differences between bovine and marine collagen—and which may be better for joints

• Why most women are under-consuming protein and over-relying on cardio

• The fat loss impact of combining resistance training with a collagen + high protein lifestyle

🔗 Resources:

• 🧴 Tone Collagen: Shop here

• 🧠 Follow Vanessa on Instagram: @ketogenicgirl

• 🎙️ Podcast Instagram: @optimalproteinpodcast

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide: https://ketogenicgirl.com/pages/new-free-ebook

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: https://www.facebook.com/groups/2017506024952802/

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.

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.

In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging.

This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on:

• The anabolic differences between animal and plant proteins

• Sex-specific protein metabolism

• How collagen supports joint health, recovery, and visible skin improvements

Vanessa also shares her personal use of Tone Collagen (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it’s a supplement that works for both performance and beauty.

If you’re looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field.

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 the Tone LUX Crystal Red Light Therapy line at 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.

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy.

Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time.

What You’ll Learn:

• What the science actually says about building muscle in a deficit

• How to calculate your ideal protein intake using lean body mass

• Why most people are undertraining (and how to fix it fast)

• The power of Myo-reps for hypertrophy and fat loss

• Chris’s high-protein lean bulking strategies (without the fat gain)

• What to do if you’ve been stuck or plateaued for years

• His tips for women and beginners who want to successfully recomp

• Why fasting might hinder your physique goals

• The surprising role of mold, hormones, and internal health in fat loss

Whether you’re a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition.

Mentioned in this episode:

• Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!)
• •🔗 Learn more about the TONE LUX Red Light Therapy line and get 20% OFF with the code VANESSA
• 🎁 Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at https://bioptimizers.com/Vanessa

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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 community: Optimal Protein Podcast 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.

📲 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!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa

Today’s episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy.

We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhancing body composition. Chris brings the rare combination of scientific rigor and real-world application, and this episode is packed with insights for anyone pursuing a leaner, stronger physique.

What we cover in this episode:

• Is true body recomposition possible—and for whom?

• Training volume, tempo, and intensity for fat loss and muscle gain

• Myoreps vs. traditional sets: which stimulates more growth?

• Why protein is essential (and how much is optimal)

• The biggest mistakes people make chasing fat loss

• Chris’s go-to tips for women and beginners trying to recomposition

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.

Get 20% off 20% off the Ultimate Guide to Body Recomposition ebook with the code OPP

https://www.beyondbodybuilding.com/digital-products/the-ultimate-guide-to-body-recomposition

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you’ve ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake.

What You’ll Learn in This Episode:

• Why only 10% of your protein goes to muscle—and where the rest goes

• The truth about plant vs. animal protein for muscle-building

• What “Survive vs. Thrive” means when it comes to amino acids

• How to dose protein for aging muscles and overcome anabolic resistance

• Which supplements are worth taking (and which aren’t)

• Why you’re seeing more anti-protein headlines—and what’s really behind them

Mentioned in This Episode:

• Ketone IQ: ketone.com/vanessa – 30% off subscription

• Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa”

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

👤 Connect with Vanessa: Instagram: @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.

📲 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!