The New Keto: More Protein, Less Fat, Better Results
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 11 April 2025
⏱️ 43 minutes
🧾️ Download transcript
Summary
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What if the keto diet you thought you knew… was actually working against your goals? In this solo episode of The Optimal Protein Podcast, I’m breaking down what I call “The New Keto”—a science-backed, high-protein version of keto designed for fat loss, lean muscle retention, and metabolic flexibility.
Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink keto—and finally get results.
What You’ll Learn:
✅ The problem with traditional keto macros—and what to do instead
✅ Why protein is the most important macro for fat loss and satiety
✅ What the research really says about protein and ketone production
✅ How ketones support energy, cognition, and inflammation control
✅ What it means to be fat-adapted and how to get there faster
✅ Why you don’t need high ketone numbers to be successful
✅ How to fix the most common keto mistakes holding you back
✅ Proven macro targets for fat loss—and how to adjust them over time
Resources Mentioned:
📘 Grab your copy of the updated Keto Reset eBook
🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
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.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:05.5 | Hello, my friends. Welcome back to the Optimal Protein Podcast. I'm your host, Vanessa, and I am so |
| 0:11.6 | excited that you're joining me today because we are diving into one of the most important |
| 0:17.0 | and misunderstood topics in nutrition, the high protein ketogenic diet, high protein |
| 0:24.6 | keto. On today's episode, we're talking about what exactly that is, how to do it, and all of the |
| 0:32.1 | science that supports high protein keto diets. So whether you're new to keto or you've tried it |
| 0:37.4 | before and maybe |
| 0:38.8 | didn't get the results that you were hoping for, today's episode is going to give you a fresh new |
| 0:44.2 | perspective. I'll be sharing insights from my newly updated keto reset ebook, which is a free |
| 0:50.8 | ebook on my website, and taking you through the science and strategy behind |
| 0:55.2 | a version of keto that prioritizes protein, supports fat loss, preserves lean muscle, |
| 1:02.1 | and helps you feel your absolute best. So I can't wait to dive into today's episode. |
| 1:09.0 | We are going to jump right in after this quick break. |
| 1:13.1 | Friends, we talk a lot on this podcast about the latest breaking research and all the science-based |
| 1:18.9 | insights, tools, and recommendations that we can put into place to optimize our overall |
| 1:23.9 | health and body composition. Now, when it comes to fat loss, sleep is actually a very |
| 1:29.1 | underappreciated factor. A fascinating study found that poor sleep can reduce fat loss by up to |
| 1:35.5 | 55% and also increase muscle loss, even when you're eating right and doing all the right |
| 1:41.6 | things at the gym. But here's the good news. |
| 1:47.4 | Magnesium breakthrough by bioptimizers can help. |
| 1:53.0 | Now, this is my favorite supplement, the only supplement that's always in my travel bag or suitcase. |
| 1:59.2 | I take it with me everywhere I go, including the baby hospital when I gave birth twice. |
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