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

In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training.

Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science?

Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.

• Is fasted training harmful for women?

• Do women need to consume protein within 45 minutes of exercise?

• Does intermittent fasting cause muscle loss?

• Does syncing your workouts to your cycle actually work?

• How menopause affects muscle building (and how it doesn’t)

• HRT and muscle maintenance during menopause

• How to prioritize what actually works for body composition

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:

• Instagram: @ketogenicgirl
• Podcast: The Optimal Protein Podcast
• Free High-Protein Keto Guide: www.ketogenicgirl.com

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!

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

Guest: Follow Dr. Lauren Colenso-Semple on Instagram

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.

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.

Wondering what to eat in a day on high-protein keto — and how much?

In this solo episode, Vanessa lays out your exact roadmap to eating for fat loss, satiety, and energy on a high-protein ketogenic diet.

You’ll learn:

• How to set your macros (without overthinking it)

• How to calculate your protein target for results

• What a full day of eating looks like — with sample meals & snack ideas

• How to meal prep smarter so you never feel stuck

• The mindset shift that makes high-protein keto sustainable

This is your no-fluff guide to mastering high-protein keto nutrition — one bite at a time.

Mentioned in the Episode:

• The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Free high-protein keto guide: www.ketogenicgirl.com

🔗 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.

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

Ready to cut through the noise and actually build muscle and lose fat? Dr. Mike Israetel joins me to break down the simple science behind protein intake, hypertrophy training, and smart recovery — all in a way that’s perfect for beginners.

If you want real results, not just internet fitness myths — 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:

• Instagram: @ketogenicgirl
• Podcast: The Optimal Protein Podcast
• Free High-Protein Keto Guide: www.ketogenicgirl.com

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!

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

Guest: Dr. Mike Israetel

• Co-Founder, Renaissance Periodization, PhD in Sport Physiology, Author of Scientific Principles of Hypertrophy Training IG: @drmikeisraetel

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.

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 deep-dive, Vanessa breaks down her full-length interview with Dr. Ted Naiman, author of Satiety Per Calorie: Eating, Solved. This is the episode for anyone tired of dieting, confused by nutrition extremes, or struggling to lose fat sustainably.

Vanessa walks you through every major insight from the episode, from the four levers of satiety—protein, fiber, energy density, and hedonics—to how food refinement hijacks hunger and what we can do to feel full and lose fat naturally.

You’ll learn how to build meals that satisfy you for fewer calories, how muscle protects your metabolism, and why protein is the ultimate fat loss hack—especially for women navigating midlife, menopause, or metabolic shifts.

🧠 What You’ll Learn:

• What satiety per calorie actually means

• Why we’re still hungry even while overeating

• How protein and fiber regulate appetite

• The truth about food processing and protein dilution

• Why women in midlife need more protein, not less

• How to build high-satiety meals that support fat loss

• Why building muscle is essential for long-term weight management

• The simple 3-step method to eat smarter—not less

• How to navigate conflicting nutrition advice with nuance

📘 Mentioned in This Episode:

• Dr. Ted Naiman’s new book: Satiety Per Calorie: Eating, Solved

• Use code VANESSA for 20% off the PDF on Gumroad

• Dr. Ted Naiman on Instagram

🧬 For Listeners Who Want To:

✅ Stop dieting and start eating in a way that actually works

✅ Learn how to feel full on fewer calories

✅ Lose fat while keeping muscle

✅ Navigate midlife metabolism with confidence

✅ Understand the science of satiety in a simple, practical way

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Free high-protein keto guide: www.ketogenicgirl.com

🔗 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.

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

In this powerful and practical episode, Vanessa sits down with returning guest Dr. Ted Naiman—board-certified physician, fitness expert, and author of the new book Satiety Per Calorie: Eating, Solved. Together, they unpack the revolutionary concept that could change the way you eat forever: satiety per calorie—a simple but groundbreaking way to eat more food, feel fuller, and effortlessly lose fat. Dr. Naiman explains why our modern food environment has hijacked hunger, how food processing dilutes satiety, and what we can do to take back control.

This episode is packed with actionable insights for women who want sustainable fat loss, improved body composition, and more energy—especially those following strength training, low-carb, or high-protein keto approaches.

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!

What You’ll Learn:

• What Satiety Per Calorie means and why it’s a game-changer
• The four key factors that drive satiety
• Why protein and fiber are the ultimate hunger hacks
• How refined and ultra-processed foods override our natural appetite control
• Why high-fat keto may stall your progress—and how high-protein keto fixes it
• How to build meals that fill you up on fewer calories
• How to apply this approach to support lean muscle and body recomposition
• Why you can stop dieting forever and start eating smarter, not less

Follow Dr. Ted Naiman:

• Website: www.tednaiman.com
• Instagram: @tednaiman
• Get the Book: Satiety Per Calorie: Eating, Solved

Connect with Vanessa:

• Instagram: @ketogenicgirl
• Podcast: The Optimal Protein Podcast
• Free High-Protein Keto Guide: www.ketogenicgirl.com

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!

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.

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.

Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset — a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss.

Whether you’re new to keto or ready to do it right, this episode is your personal guide to resetting your body for real results. Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink keto—and finally get results.

In This Episode, You’ll Learn:

• What fat adaptation is and why it matters

• The 5 key phases of the Keto Reset

• The biggest keto myths — debunked

• How to fuel from your body fat for better results

• Tools and supplements that support your success

Mentioned in the Episode:

• The Keto Reset eBook

• 🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA

• Tone Collagen

• Electrolytes & hydration tips - IQ BAR Electrolytes - 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.

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.

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

What if the key to a leaner body, a clearer mind, and total food freedom isn’t willpower… but your gut bacteria?

In this powerful episode of The Optimal Protein Podcast, I’m joined by world-renowned physician, author, and gut health pioneer Dr. Steven Gundry to dive into the bold insights from his new book, The Gut-Brain Paradox.

Dr. Gundry reveals how an imbalanced microbiome doesn’t just affect digestion — it can hijack your cravings, dull your focus, and even impact your mood, behavior, and metabolism. But here’s the good news: these changes are reversible. And it starts with a targeted reset.

We explore how gut health connects to everything from depression and addiction to Alzheimer’s and disordered eating — and how a protein-optimized, keto-friendly lifestyle can help restore your gut-brain axis for long-term health, vitality, and leanness.

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!

🧠 What You’ll Learn in This Episode:

• How your gut microbiome may be controlling your food choices, mental clarity, and body composition

• Why gut dysbiosis and leaky gut are linked to brain fog, anxiety, addiction, and neurodegenerative disease

• The shocking connection between gut bacteria and eating disorders like anorexia and binge-eating

• How ketones act as anti-inflammatory signals to support the gut-brain axis

• How to follow a high-protein, low-carb diet that heals your gut and boosts cognitive function

• What the latest science says about 13 specific gut bacteria linked to depression

• The microbiome’s role in dopamine, serotonin, and personality

• How to reset your microbiome for fat loss, mental sharpness, and food freedom

• Why some herbs may only work because of the microbes they carry

• Practical steps, supplements, and food strategies to transform your inner terrain

🔥 Key Takeaways:

• Gut bacteria are influencing your cravings, thoughts, and even motivation — but you can reprogram them.

• A well-formulated ketogenic diet can reduce inflammation and support a diverse, resilient microbiome.

• Optimizing your gut-brain axis may be the most powerful lever for fat loss, focus, and sustainable health.

📚 Featured Book:

The Gut-Brain Paradox: Improve Your Mood, Clear Brain Fog, and Reverse Disease by Healing Your Microbiome

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!

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.