Protein, Policy & Fat Loss: Dr. Don Layman’s Breaking Insights (Part 2)
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 8 August 2025
⏱️ 54 minutes
🧾️ Download transcript
Summary
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In this Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub.
If you’ve ever wondered how to structure your meals to maximize fat loss, support lean mass, and protect your metabolic health as you age—this is the episode you’ve been waiting for.
🔬 What You’ll Learn in This Episode:
• Why fasted workouts and AMPK activation can block muscle growth
• How protein distribution and meal spacing impact fat loss
• The link between muscle capacity and blood sugar regulation
• Why most women need at least 100g of protein per day
• How to pair carbs and protein in a 1:1 ratio to support metabolism
• Stretch-based movement vs. heavy lifting for menopause muscle maintenance
• What drives insulin resistance (hint: it’s not just carbs)
• Why public health guidelines focus on survival—not optimization
• The launch of Dr. Layman’s new Protein Quality Hub and how it can help you choose better protein sources
Whether you’re in a fat loss phase, navigating perimenopause, or simply want to support long-term metabolic health, Dr. Layman’s research offers clarity and actionable steps you can start applying today.
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
•🔗 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
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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.
📲 Stay Connected with Vanessa:
Instagram: @ketogenicgirl
⭐️ If You Loved This Episode…
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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 |
| 0:07.8 | host, Vanessa, and I am so excited for today's episode because today we are diving into part two of our |
| 0:15.3 | recap series on my two-part interview with the brilliant Dr. Donald Lehman, one of the world's most cited protein |
| 0:23.7 | researchers and someone who has been changing the way that we think about muscle, metabolism, |
| 0:29.0 | and nutrition for over 40 years. If you haven't yet listened to Part 1, I highly recommend |
| 0:35.4 | listening to last week's recap. We covered the very exciting |
| 0:40.4 | breaking news that the dietary guidelines may be seeing some revisions in the very near term |
| 0:48.2 | when it comes to protein recommendations, saturated fat, red meat, and more. Why animal protein quality is unmatched in terms of the |
| 0:58.7 | protein quality and absorption, the leucine threshold and protein distribution throughout the day, |
| 1:06.4 | and how a high protein diet boosts fat loss by increasing your metabolic rate. |
| 1:12.1 | We also talked about muscle stretching and how just doing muscle stretching can actually |
| 1:18.3 | stimulate your muscle and is an important part in retaining lean body mass. |
| 1:24.0 | So today in part two of the recap, we are continuing with our biggest takeaways and |
| 1:31.8 | key points from the interview so that you can take the most actionable information from these |
| 1:37.9 | interviews and apply it directly into your life. So we're going to be talking about some deep |
| 1:43.8 | metabolic truths that are essential |
| 1:46.0 | for long-term fat loss, muscle preservation, and healthy aging. I can't wait to get into today's |
| 1:52.9 | episode and we are going to jump right in after this quick break. Friends, I want to tell you |
| 1:59.0 | about a tool that I have been using very consistently on my |
| 2:02.8 | face and seeing real results. And that is my red light therapy mask. When I am using it the most |
| 2:09.4 | consistently, I really see a difference in fine lines and in the smoothness and appearance of my skin, |
| 2:16.5 | even how hydrated it looks. It really is amazing. |
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