How Women Should Eat Protein for Muscle, Fat Loss & Longevity — Backed by Science
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 17 October 2025
⏱️ 46 minutes
🧾️ Download transcript
Summary
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In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology.
Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond.
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Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today.
What You'll Learn
- The science behind the 30-30-30 protein rule and why it matters for women
- How sleep loss can lower muscle protein synthesis by up to 20%
- What studies reveal about plant vs. animal protein for glucose control and satiety
- The truth about "wasted" protein and how much you really need per meal
- How to minimize muscle loss during fat loss or menopause
- A simple 3-meal template to optimize body composition and strength
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👤 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.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the podcast. I'm your host, Vanessa. And today I'm |
| 0:09.6 | recapping a truly eye-opening conversation with the brilliant Dr. Emily Lance, a leading researcher in |
| 0:18.3 | protein metabolism and muscle physiology. Now she has collaborated with |
| 0:23.4 | giants in this space like Doug Patton Jones, Dr. Arnie Ferando, Dr. David Church, and her work |
| 0:31.6 | zeroes in on how protein intake, protein distribution, and protein quality, shape muscle, boost and support fat loss, |
| 0:41.2 | as well as optimizing metabolic health across the lifespan, with a special focus on women. |
| 0:47.9 | If you've ever wondered whether 30 grams of protein per meal actually matters and where that originated from. If having just |
| 0:57.4 | two meals a day can quote unquote do the job, how plant versus animal proteins compare in the |
| 1:03.8 | real world why sleep loss hits women's muscles so hard, especially around the menopause transition and how to preserve lean |
| 1:13.8 | mass during aggressive fat loss. This episode is for you. Today I'm going to be breaking down |
| 1:19.9 | the biggest takeaways from this episode with Dr. Lance and translating them into practical |
| 1:26.7 | playbooks and sharing how I'd apply them in everyday meals |
| 1:30.8 | and training. So I can't wait to get into today's episode and we are going to jump right in |
| 1:35.8 | after this quick break. Friends, if you have ever felt bloated after eating a big meal or a high |
| 1:43.4 | protein meal or maybe wondering why you're not making |
| 1:46.2 | the progress that you think you should be making in the gym despite optimizing your protein. |
| 1:51.4 | It could be that you are low on digestive enzymes, which is an issue that many run into and |
| 1:57.4 | studies have confirmed happens as we get more and more mature. |
| 2:01.8 | Mass Zyme's by bioptimizers is the most advanced protein digesting enzyme formula available |
| 2:08.1 | today. It's packed with high potency proteases that help break down the protein in your meals |
| 2:13.4 | into absorbable amino acids, the actual building blocks your body uses to support muscle growth, |
| 2:19.7 | fat loss, body recomposition, and recovery. In fact, research has shown that supplemental proteases |
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