Why Protein Needs Are Higher Than You Think: Lessons from Two Leading Scientists (Dr. Carlene Starck & Dr. Arny Ferrando Recaps)
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 19 September 2025
⏱️ 58 minutes
🧾️ Download transcript
Summary
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In this special solocast, Vanessa recaps the top highlights from two powerhouse researchers in protein metabolism: Dr. Carlene Starck and Dr. Arny Ferrando. If your goal is fat loss, muscle preservation, and body recomposition—especially in peri and post-menopause—this episode is packed with evidence-based strategies you can start applying today.
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🔬 From Dr. Carlene Starck:
• Why current essential amino acid (EAA) requirements are likely underestimated.
• The role of oxidation and gut turnover in daily amino acid losses.
• Why the optimal EAA:non-EAA ratio is ~41–42%—and what that means for protein quality.
• Plant vs. animal proteins for body composition and calorie efficiency.
• Updated protein targets for women in perimenopause and menopause.
• Creatine, collagen, and key micronutrients for women's metabolic health.
💪 From Dr. Arny Ferrando:
• Protein-Sparing Modified Fast (PSMF) vs. water fasting for fat loss and muscle preservation.
• GLP-1 agonists: the hidden risks to muscle mass and how to protect yourself.
• Collagen for surgery recovery, connective tissue health, and repair.
• The two levers of anabolism: amino acid signal + blood flow delivery.
• How EAAs timed with movement can overcome anabolic resistance.
• Practical programming for peri/post-menopausal women: resistance training, vertical loading, and activity as medicine.
• Red light therapy & blood flow restriction: when tools can help support blood flow.
✨ Key Takeaway:
Protecting muscle and improving body composition comes down to two things:
-
Quality protein and EAAs to maximize the anabolic signal.
-
Movement and blood flow to deliver those amino acids to muscle.
When you combine these, you unlock the blueprint to preserve lean mass, lose fat, and age strong.
Free high-protein keto guide: The Keto Reset eBook https://ketogenicgirl.com/pages/new-free-ebook
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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 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. |
| 0:04.6 | Hello, my friends. Welcome back to the Optimal Protein Podcast. I'm your host, Vanessa. |
| 0:09.9 | And I am so excited for today's episode because today I am going to be recapping the most asked about highlights from two powerhouse researchers to absolutely brilliant protein |
| 0:24.1 | scientists, Dr. Carleen Stark and Dr. Arne Ferando. I'm also going to share a little bit of an |
| 0:31.2 | update on how my fat loss and body recomposition journey has been going so far, And I'm very excited with how it's been going. |
| 0:39.9 | And I want to share a quick update on that at the start of the episode. If your goals are fat loss, |
| 0:46.8 | muscle preservation, and improving your body composition, especially as a woman or in Perry or postmenopause, this episode is your |
| 0:58.0 | playbook. Here's the big picture. Dr. Stark shows us why our essential amino acid needs are likely |
| 1:05.2 | higher than we think, how losses through oxidation and the gut raise the bar for an optimal protein intake, |
| 1:11.9 | especially for women. |
| 1:14.1 | Dr. Ferando shows us how to beat anabolic resistance by pairing the amino acid signal |
| 1:19.8 | with blood flow delivery and why timing essential amino acids around movement can be a game |
| 1:26.1 | changer. |
| 1:27.0 | Stick around to the end. I will give you a simple |
| 1:29.6 | four-step weekly protocol that you can start today. I can't wait to dive into today's episode, |
| 1:35.5 | and we are going to jump right in after this quick break. I want to tell you all about my new |
| 1:42.3 | favorite protein bar that has become a household staple for us. |
| 1:48.0 | So the protein bars made by IQ Bar are so delicious that we call them protein cookies. |
| 1:54.8 | IQ Bar makes a protein-based snack that is made with brain boosting nutrients toing nutrients to refuel, nourish, and satisfy hunger |
| 2:03.4 | without any sugar crashes. That's right. There's no sugar in it. It is completely sugar-free |
| 2:09.1 | and only sweetened with Stevia, my favorite sweetener. So I've been searching for the longest |
| 2:14.6 | time for my optimal dream protein bar. And this is one that I |
... |
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