Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa
What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world's most respected obesity and metabolism researchers, Dr. James Hill.
You'll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill's three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health.
Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa
In this episode, you'll discover:
• Why losing fat and keeping it off require two completely different skill sets
• The research-backed protein and training strategies that preserve lean muscle
• How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time
• Why exercise "fixes" your metabolism and helps you stay lean for life
• The concept of your appetite sweet spot — and how to find it
• How to shift from a "victim" to "voyager" mindset and make maintenance effortless
• Dr. Hill's insights on GLP-1 medications and how to transition off without regaining weight
If you've ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term.
Get my free NEW high-protein keto guide: The Keto Reset 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
📱 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 nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.