Optimal Protein Podcast with Vanessa Spina

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA In this groundbreaking episode of The Optimal Protein Podcast, we dive into a fascinating new randomized controlled trial published in Obesity (link to study) that explores the impact of carbohydrate consumption on ketosis and hunger regulation. Key Topics Discussed: • Study Overview: The methodology and key findings of this recent trial, which evaluates how carbohydrates affect ketone production and appetite. • Carbs and Ketosis: Why carbohydrates are inherently “anti-ketogenic” and how they disrupt the metabolic state of ketosis. • Hunger Regulation: Evidence from the study that links higher carbohydrate intake to increased hunger levels and how this impacts weight management strategies. • Practical Implications: What these findings mean for those pursuing ketogenic or low-carb diets for fat loss, body recomposition, and improved metabolic health. • Satiety and Protein: How prioritizing protein can help counteract the hunger-inducing effects of carbs while supporting sustainable fat loss. Why This Episode Matters: This study provides compelling evidence that supports the ketogenic approach to nutrition by highlighting the direct relationship between carbohydrate intake and hunger signaling. Whether you’re a seasoned low-carb enthusiast or someone curious about the benefits of keto, this episode offers valuable insights and actionable takeaways. Links and Resources: • Full Study: Carbs Are Anti-Ketogenic • 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. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa - This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA Hi friends! This episode is about Keto & Carb-Appropriate Diets for Fat Loss & Lifting Weights with Dr. Cliff Harvey.  Today, I’m joined by Dr. Cliff Harvey, a registered clinical nutritionist, researcher, and expert in the field of keto and carb-appropriate diets. Dr. Harvey is known for his unique approach to tailoring macronutrient balances based on individual needs—a concept he describes as “carb appropriate” nutrition. Episode Highlights: Dr. Harvey explains his philosophy of bio-individuality and how understanding your unique metabolic needs can help you find the right macronutrient balance for optimal health and performance. • Keto for Fat Loss and Metabolic Health • The benefits of a ketogenic diet for fat loss and appetite control. • How ketones and a higher protein intake can support lean muscle preservation during weight loss. • The metabolic advantages of being fat-adapted. • Carb-Appropriate Diets for Lifters • Why keto isn’t the only option: how moderate-carb and carb-appropriate approaches can support strength training and endurance performance. • The importance of timing and quality of carbohydrates for athletes. • Protein optimization • Why protein is essential for fat loss, muscle gain, and recovery. • Dr. Harvey shares insights on how much protein you really need and strategies to meet your daily intake goals. • Balancing Diets for Strength & Longevity • The role of ketones in satiety • Key Studies and Practical Takeaways 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/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa Dr. Harvey highlights some of the latest research supporting both ketogenic and carb-appropriate diets for weight loss, body recomposition, and athletic performance. Resources Mentioned in This Episode: • Dr. Cliff Harvey’s website: cliffharvey.com • Books by Dr. Cliff Harvey: The Carb-Appropriate Diet, The Credo • Research studies on ketogenic diets and carb-appropriate approaches for athletes Connect with Dr. Cliff Harvey: • Instagram: @cliffharvey If you enjoyed this episode, make sure to subscribe and leave a review. Share your thoughts and questions with us on social media! 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/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa  

Get 20% off the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA Hi friends! In this episode we’re diving deep into the world of DXA body scans and why they’re a game-changer for assessing your health. A DXA scan provides a detailed breakdown of your body composition, including bone density, muscle mass, body fat percentage, and Resting Metabolic Rate (RMR). More importantly, we explore why these insights are essential for understanding metabolic health, muscle and bone health, and even longevity. We also discuss my latest DXA scan results—what’s improved, what I’m working on, and how regular assessments have helped me stay on track with my health goals. You’ll hear firsthand how body composition tracking offers actionable insights to optimize your health and fitness journey. Key Takeaways from the Episode: • What a DXA body scan is and how it works. • The importance of assessing body composition beyond just tracking weight or BMI. Optimal body fat percentages for women and men. • How monitoring muscle mass, bone density, and visceral fat impacts metabolic health and longevity. • Why regular DXA scans are vital for tracking progress and catching early warning signs. • My personal DXA results and how they’re helping me adjust my approach to health and fitness. Whether you’re focused on fat loss, muscle gain, or healthy aging, this episode provides the science and practical advice you need to understand and optimize your body composition. Get 20% off the New 2nd Generation Tone Device HERE 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: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa - This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Hi friends! I am so excited for today’s episode all about using CGMs for metabolic health & fat loss! Continuous Glucose Monitors are going Over The Counter and we are joined by Dr. Paul Kolo, author of The Continuous Glucose Revolution! Black Friday Sale! Get 25% off site-wide on Tone LUX Red Light Therapy Panels and Crystal Mask & The Tone Device with the code BLACKFRIDAY25 HERE Black Friday Sale on Tone Protein or Tone Collagen - save 15% on orders of $55 or more with the code TONE15 and 20% off with the code TONE20 on orders of $120 or more!  Click Here to Check it out! BIOPTIMIZERS Black Friday Sale is ON NOW! Get 25% OFF AND a chance to win $100 in free gifts with your order at bioptimizers.com/vanessa using 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: https://www.facebook.com/groups/2017506024952802/   - This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.