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 [email protected]. 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. A