Please welcome Vanessa Spina, The Ketogenic Girl, host of the Optimal Protein podcast, and author of the best-seller Keto Essentials.

In this show, Vanessa, a high-performing expert in keto diets (especially in her modified high-protein version) opens up about her personal health journey and answers all the questions you’ve ever had about the keto diet, including perhaps the most popular one: how can I safely and reliably reduce excess body fat, without starving and having long-term, adverse effects? 

Vanessa also opens up about being a vegetarian, being a leader in the early days of the keto movement, what made her realize that further results could be had from increasing protein, why sustainably sourced protein can be such a life-changing transformation for some people, and all about her new whey protein supplement. Finally, we hear some interesting insights about parenting and prioritizing time during your children’s formative years from Vanessa, who lives in Prague with her husband and son (and has another baby on the way), as well as how to use the keto diet as a tool, and how to design a long-term sustainable diet program for yourself.



TIMESTAMPS:

Vanessa has journeyed from being a vegetarian to an expert on the keto diet while including the importance of protein for weight loss.  [00:43]

As a world traveler, Vanessa points out that we are all so similar, no matter where you go, we all want the similar things. [04:20]

Not until she challenged herself to do high protein experiment, did she realize that her whole life, as a vegetarian, had resulted in her being under-muscled. [17:46]

Are you being more sustainable when you don’t eat red meat? [20:15]

When you consume a modified ketogenic diet with higher protein, you also get the appetite suppressing effects and satiety and the thermic effect of protein, which helps boost your metabolism as well. [26:26]

What are the appetite suppressing effects when you’re making ketones? [31:02]

The biggest issue with traditional ketogenic macros is it's not optimal for building muscle. 

It seems that 1.6 grams to 2.2 grams of protein per kilogram body weight is optimal. [36:51]

Females in particular seem to have been brainwashed to avoid eggs and red meats. How has Vanessa influenced that population? [41:49]

There is this concept of protein leverage where we will overeat on energy calories from carbs and fat until we get our protein needs met. [43:18]

You can have a natural wholesome whole foods diet even when you have budget concerns. [51:53]

Active athletes have a risk of under-fueling. It’s important to maintain stable blood sugar level.  [53:56]



LINKS:
Brad Kearns.com
Brad’s Shopping page
B.rad Whey Protein Isolate Superfuel (Now Available in Cocoa Bean)
Keto Essentials
Optimal Protein Podcast
Dr. Don Layman



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @brad.kearns

TikTok: @bradkearns



We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function.
Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD
Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD. Also enroll in my Cold Plunge online course!
B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor!
Online educational courses: Numerous great offerings for an immersive home-study educational experience
Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Brad's Favorites on Amazon

I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.

Please welcome Vanessa Spina, The Ketogenic Girl, host of the Optimal Protein podcast, and author of the best-seller Keto Essentials.
In this show, Vanessa, a high-performing expert in keto diets (especially in her modified high-protein version) opens up about her personal health journey and answers all the questions you’ve ever had about the keto diet, including perhaps the most popular one: how can I safely and reliably reduce excess body fat, without starving and having long-term, adverse effects? 
Vanessa also opens up about being a vegetarian, being a leader in the early days of the keto movement, what made her realize that further results could be had from increasing protein, why sustainably sourced protein can be such a life-changing transformation for some people, and all about her new whey protein supplement. Finally, we hear some interesting insights about parenting and prioritizing time during your children’s formative years from Vanessa, who lives in Prague with her husband and son (and has another baby on the way), as well as how to use the keto diet as a tool, and how to design a long-term sustainable diet program for yourself.
 
TIMESTAMPS:
Vanessa has journeyed from being a vegetarian to an expert on the keto diet while including the importance of protein for weight loss.  [00:43]
As a world traveler, Vanessa points out that we are all so similar, no matter where you go, we all want the similar things. [04:20]
Not until she challenged herself to do high protein experiment, did she realize that her whole life, as a vegetarian, had resulted in her being under-muscled. [17:46]
Are you being more sustainable when you don’t eat red meat? [20:15]
When you consume a modified ketogenic diet with higher protein, you also get the appetite suppressing effects and satiety and the thermic effect of protein, which helps boost your metabolism as well. [26:26]
What are the appetite suppressing effects when you’re making ketones? [31:02]
The biggest issue with traditional ketogenic macros is it's not optimal for building muscle. 
It seems that 1.6 grams to 2.2 grams of protein per kilogram body weight is optimal. [36:51]
Females in particular seem to have been brainwashed to avoid eggs and red meats. How has Vanessa influenced that population? [41:49]
There is this concept of protein leverage where we will overeat on energy calories from carbs and fat until we get our protein needs met. [43:18]
You can have a natural wholesome whole foods diet even when you have budget concerns. [51:53]
Active athletes have a risk of under-fueling. It’s important to maintain stable blood sugar level.  [53:56]
 
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad’s Shopping page</a></li>
<li><a href="https://a.co/d/731gssV">B.rad Whey Protein Isolate Superfuel (Now Available in Cocoa Bean)</a></li>
<li><a href="https://www.amazon.com/Keto-Essentials-Ketogenic-Recipes-Revitalize/dp/1628602643/ref=sr_1_1?crid=13IQBH6TNF8RH&amp;keywords=keto+essentials+by+vanessa+spina&amp;qid=1702150202&amp;sprefix=Keto+Essentials%2Caps%2C147&amp;sr=8-1">Keto Essentials</a></li>
<li><a href="https://podcasts.apple.com/us/podcast/optimal-protein-podcast-fast-keto-with-vanessa-spina/id1344681226">Optimal Protein Podcast</a></li>
<li><a href="https://metabolictransformation.com/meet-dr-donald-k-layman/">Dr. Don Layman</a></li>
</ul>
 
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@brad.kearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
<ul>
<li><a href="https://peluva.com/?sscid=91k7_1q58j" data-saferedirecturl="https://www.google.com/url?q=https://peluva.com/?sscid%3D91k7_1q58j&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw0AUDXoSdWPX_Ciu3aYkZgb">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function.</li>
<li><a href="https://www.mitoredlight.com/" data-saferedirecturl="https://www.google.com/url?q=https://www.mitoredlight.com/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3yB4vB7v9Poi3yXqxwGAz3">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!</li>
<li><a href="https://gainswave.com/brad/">GAINSWave:</a> Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD</li>
<li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" data-saferedirecturl="https://www.google.com/url?q=https://thecoldplunge.com/?irclickid%3DQJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0%26irgwc%3D1%26utm_source%3Dimpact%26utm_medium%3Daffiliate%26utm_campaign%3Dbb_affiliate%26utm_content%3DOnline%2520Tracking%2520Link%26utm_term%3D3616965_Bradventures&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3vzgbv4swfCN8nq4N-_HeL">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD. Also enroll in my <a href="https://bradkearns.com/cold-plunge/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/cold-plunge/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw27DgKhjBJfGIMO3NtOPzQ0">Cold Plunge online course!</a></li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3apw1dYkrVMPM-KjVKpCcO">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor!</li>
<li><a href="https://bradventures.thinkific.com/collections" data-saferedirecturl="https://www.google.com/url?q=https://bradventures.thinkific.com/collections&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw1KeAmB6wYGR3eDWYt8u7Ua">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li>
<li><a href="https://www.primalhealthcoach.com/brad/" data-saferedirecturl="https://www.google.com/url?q=https://www.primalhealthcoach.com/brad/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw2vUrRhcuAvTXFcj8wSH8bW">Primal Fitness Expert Certification</a>: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw0KmIx_5nS8Hn8DUqcyyAXv">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
</ul>
<a href="https://www.amazon.com/stores/page/4CCAC4F3-30B1-4459-8312-32EB4121B3D6?ingress=2&amp;visitId=d1dce474-2c5c-4ded-9955-c651e670f542">Brad's Favorites on Amazon</a>
I have a newly organized shopping experience at <a href="http://BradKearns.com/Shop" data-saferedirecturl="https://www.google.com/url?q=http://BradKearns.com/Shop&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw2lTUZJbyIoAHm8ftaBtnHA">BradKearns.com/Shop</a>. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&amp;fitness products on Amazon.

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

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