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

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 crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this highly requested follow-up, Dr. Arny Ferrando returns to the Optimal Protein Podcast to go even deeper into the science of preserving muscle and optimizing body composition. Dr. Ferrando is one of the world’s leading researchers in muscle protein metabolism, with over 35 years of groundbreaking work on essential amino acids, anabolic resistance, and nutrition-exercise interactions. We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss. The heart of this episode dives into anabolic resistance during menopause. Dr. Ferrando explains why it may not just be about hormones, but also about impaired nutrient delivery to muscle. He describes amino acids as the “signal” and blood flow as the “delivery truck”—a powerful analogy that reveals why exercise is so critical to overcoming anabolic resistance. We explore practical strategies for women to preserve muscle and improve body composition during midlife and beyond, including: Why blood flow and nutrient delivery may matter as much as hormones. How red light therapy and blood flow restriction training (BFR) could enhance amino acid delivery and muscle responsiveness. His recommendations for EAA dosing, timing, and frequency in peri- and postmenopausal women. The role of microvascular health and endothelial function in muscle retention. Why free-form EAAs are more efficient than intact protein under calorie restriction. This conversation is packed with actionable science and myth-busting insights that will help you understand how to protect your muscle, burn fat, and stay strong at every stage of life. 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 https://ketogenicgirl.com with the code VANESSA 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.

Unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa The Bloating Episode! If you’ve ever struggled with bloating after eating, digestive discomfort, or wondered if your body is really absorbing all the protein and nutrients you consume, this episode is for you. I’m joined by Wade Lightheart, co-founder and president of BiOptimizers, to dive into the science of digestive enzymes and how they can transform digestion, nutrient absorption, and protein utilization. A former natural bodybuilding champion, Wade developed MassZymes after struggling with his own digestion on a high-protein diet. We cover: What EXACTLY causes bloating and poor protein digestion Why low stomach acid and declining enzyme levels with age can cause bloating and poor nutrient absorption. Clinical research on protease blends and a 2024 protein study showing improved amino acid absorption with enzyme support. A university laboratory test on MassZymes suggesting over 1,200% more amino acids released compared to digestion alone. How lipase enzymes can reduce bloating and fullness after high-fat meals. Why older adults and high-protein eaters may especially benefit from enzyme supplementation for muscle and metabolic health. If bloating, slow digestion, or protein absorption has ever held you back from feeling your best, this conversation will help you fix your bloat and unlock the full benefits of your nutrition. 👉 Get 15% off MassZymes by BiOptimizers with the code VANESSA at bioptimizers.com/vanessa. Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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 crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Today’s episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality. NEW! I love Puori for their pure, science-backed supplements. Creatine+ is one of my top recommendations for women, as it’s a foundational supplement that supports fat loss, body recomposition, lean muscle, and even cognition. Get 20% off at puori.com/VANESSA We discuss her research on: Why true protein and amino acid needs are higher than guidelines suggest How this widens the gap between animal and plant-based proteins The impact of gut and oxidative amino acid losses on protein requirements Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition Affordable ways to close key nutrient gaps for better body composition and health Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science. This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition. 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 https://ketogenicgirl.com with the code VANESSA 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.

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 recap episode, Vanessa breaks down her in-depth interview with Dr. Andy Galpin, one of the world’s leading muscle scientists and performance physiologists. This 60-minute masterclass distills the most important takeaways from their conversation into clear, actionable steps for fat loss, body recomposition, and metabolic health. 👉 Unlock better protein absorption and digestion with MassZymes by BiOptimizers. Get 10% off your order with the code VANESSA at bioptimizers.com/vanessa What You’ll Learn in This Episode: The real science of fat loss — why stored fat leaves your body as exhaled carbon, not sweat. Carbon in vs. carbon out — how to think about energy balance more clearly. Why nutrition drives fat loss — the 90/10 rule of diet vs. exercise. The two macros most women misjudge — why we consistently overestimate protein and underestimate fat. What to do if you’re stuck at 1,200 calories — Andy’s three-step framework: reevaluate, build muscle, or take a structured diet break. Protein timing truths — total daily protein matters more than timing, plus the role of pre-sleep protein. Metabolic flexibility demystified — why it’s about switching fuels efficiently, not always “burning fat.” The sleep–fat loss connection — how poor sleep alters hormones, cravings, and body composition. Anabolic resistance and menopause — why blood flow and activity may matter more than hormones alone. A one-week action blueprint — practical steps you can apply right away for better results. This episode is packed with clarity and practical insights to help you optimize protein, training, and recovery so you can burn fat, preserve lean mass, and unlock your healthiest, strongest self. Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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 crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, I’m joined by Dr. Andy Galpin — world-renowned muscle physiologist, strength coach, and leading expert in human performance optimization. We dive deep into the cutting-edge science of muscle, metabolism, fat loss, and how to train smarter at every stage of life. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA This conversation covers the latest research on muscle fiber types, how to maintain fast-twitch muscle into your 40s and beyond, and why many women are far more predisposed to strength and power than we’ve been led to believe. Dr. Galpin also shares actionable strategies to break out of fat loss plateaus, reverse chronic dieting, improve metabolic flexibility, and strategically use tools like intermittent fasting, pre-sleep protein, and creatine to maximize fat loss and muscle retention. You’ll learn: What actually happens to fat when you lose it (hint: it leaves your body when you exhale!) Why most people are eating way less protein than they think — and how that sabotages recomposition The truth about sarcoplasmic vs. myofibrillar hypertrophy How to train if you’re stuck at 1200 calories and not seeing progress The surprising impact of sleep on fat metabolism and why pre-sleep protein may boost your overnight fat burning How to use your circadian rhythm to schedule workouts for maximum performance What Dr. Galpin recommends if your peak energy window is in the late afternoon — including ideal wake-up and bedtimes Whether Pilates, intermittent fasting, or creatine actually work for fat loss and muscle building And how women can use strength training to build muscle, reverse aging, and become “metabolically bulletproof” If you’re looking to overcome metabolic resistance, finally see results from your fat loss efforts, and train in a way that respects your biology — this episode is a masterclass in practical, science-backed strategies from one of the top experts in the world. 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 https://ketogenicgirl.com with the code VANESSA 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.

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 Friday episode, I’m diving into my fascinating conversation with Will Nitze, the founder and CEO of IQBAR—a bar formulated to fuel both the brain and the body. This solocast-style recap explores the unique backstory of how Will built IQBAR from the ground up and how the brand became a leader in the functional protein space. We break down: How Will developed the idea and scaled IQBAR from concept to nationwide success The exact macronutrient profile behind IQBAR and why it’s ideal for fat loss The powerful synergy between high protein and high fiber for satiety, stable blood sugar, and body recomposition Why ingredients like MCT oil, lion’s mane, magnesium, and omega-3s were included for cognitive support How smart snacking can support fat loss goals—especially when macros are optimized If you’re someone who struggles with hitting protein targets on the go, curbing cravings, or simply wants a science-backed, low-carb snack that supports your fat loss journey—this is the episode for you. Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté  and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.  

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 today’s episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London’s Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets. This landmark trial revealed a game-changing finding: 👉 Even when calories, protein, and nutrients were matched to healthy eating guidelines, participants eating minimally processed foods lost twice as much weight, significantly more body fat, and experienced fewer cravings than those on ultra-processed foods. We dive deep into: Why food processing level impacts fat loss and body recomposition beyond calories How minimally processed diets preserve muscle while reducing fat mass The role of appetite hormones (ghrelin, GLP-1, PYY) and the thermic effect of food in regulating intake Dr. Dicken’s Lancet cohort study linking ultra-processed foods to a 17% higher risk of diabetes per 10% increase in diet share Practical food swaps to maximize satiety per calorie and overcome cravings Where “better” processed foods (like whole-grain breads and fermented dairy) fit into the picture How minimally processed diets compare with — and complement — GLP-1 weight-loss medications If you’ve ever felt like you eat “healthy” but still struggle with fat loss, this episode uncovers why the quality and processing level of your food may matter as much as the nutrients themselves. 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 https://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: 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.

Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women. Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté  and get 20% OFF with the code VANESSA Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fasts (PSMF) and how intermittent high-protein fasting can help women lose fat, preserve lean muscle, and improve metabolic health. Vanessa reviews the latest studies on: 1–3 PSMF days per week compared to daily dieting Alternate-day and 5:2 style intermittent fasting approaches with high protein How PSMF days stack up against water fasting and generic low-calorie diets Fat loss, lean mass retention, and insulin sensitivity outcomes in women She also shares her personal PSMF experiment — one month of cycling three PSMF days per week — and reveals her results: fat loss, waist measurement changes, muscle preservation, and how it felt in real life. If you’ve been curious about modern approaches to PSMF, how to implement them safely, and whether they truly outperform traditional dieting, this episode brings you the evidence and the personal perspective. 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. Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.  

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. This episode of the Optimal Protein Podcast takes a deep dive into the Protein-Sparing Modified Fast (PSMF) — a scientifically designed approach for rapid fat loss that prioritizes lean muscle preservation. Listeners will learn: What defines a PSMF and how it works in practice The latest research on fat loss outcomes and muscle retention How PSMF compares with ketogenic diets, VLCDs, and intermittent fasting Differences in results between men and women Short-term benefits and potential challenges with long-term use How to implement cycling strategies, refeed phases, and sustainable maintenance plans Evidence-based guidelines for safe and effective use Packed with research findings and practical insights, this episode provides a clear, evidence-based look at how PSMF can be used as a tool for body recomposition, fat loss, and long-term 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.

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. Today’s episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world’s top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance. If you’ve ever wondered: Why you feel better fat-fueled than carb-loaded How diet actually drives fat loss more than training Why ketones might be more than a fuel — and actually a proxy for VO₂ max How to optimize your metabolic flexibility using HIIT and protein-forward nutrition …this episode will change how you see your body composition journey — especially if you’ve been trying to out-exercise a poor diet. 🔗 Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and decollete  and get 20% OFF with the code VANESSA  We break down: Why diet beats exercise for fat loss — results from Dr. Laursen’s VLCHF vs. HIIT study Fat-adaptation as a proxy for VO₂ max and why that matters for metabolic fitness & longevity How metabolic flexibility fuels both performance and brain health Why animal protein quality is a game-changer for recovery, energy, and lean mass The neuroprotective power of ketones for focus, resilience, and endurance How to train the brain first, body second for performance Why your body rebuilds itself every 6 months — and how to upgrade the raw materials 💡 Dr. Laursen’s 6 Step Body Recomposition Blueprint: Start with a high-protein, low-carb diet built on quality animal protein Use HIIT strategically — not excessively Track your own responses with CGMs and breath ketones Get fat-adapted for longevity, mental clarity, and metabolic resilience Support your brain — the true driver of performance Whether you’re an athlete or simply chasing better metabolic health, this episode delivers the science and strategy to help you get leaner, stronger, and more metabolically fit. Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.