In this episode, Vanessa Spina is joined again by leading body composition scientist Dr. Bill Campbell for a deep dive into menopause, weight loss resistance, rapid fat loss, protein, muscle preservation, and the newest research coming out of his lab.

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They unpack one of the biggest debates in women's health right now: is menopause-related weight loss resistance real, or are women simply underreporting calories? Dr. Campbell explains why the answer may be more nuanced than social media suggests, and why he is now dedicating much of his research career to studying resistance-trained peri- and postmenopausal women.

Vanessa and Dr. Campbell discuss:

• New research on menopause and "weight loss resistance"
• Why longitudinal menopause studies matter
• Rapid fat loss protocols without lean mass loss
• Protein-sparing modified fasting approaches
• Sleep deprivation and fat loss resistance
• GLP-1 medications, lean mass loss, and weight regain
• Why exercise is critical for maintaining weight loss
• Protein timing and body recomposition
• Reverse dieting and post-diet strategies
• Overfeeding carbs vs. fats
• Why high protein remains essential for body composition

This episode is packed with practical insights and cutting-edge science for anyone interested in fat loss, muscle preservation, menopause, and metabolic health.

Resources:

• Dr. Bill Campbell's Body by Science Research Review: billcampbellphd.com
• Follow Vanessa: ketogenicgirl.com

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This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.

Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.

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Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the Facebook group for the podcast

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.

Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition.

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In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence.

They also explore Dr. Schwarz's latest research on high-protein intake and muscle adaptation, including why consistently hitting higher protein targets may support greater muscle size and strength gains—especially for active individuals and women as they age.

The conversation also covers resistance training during perimenopause, menopause, and pregnancy, including how lifting weights may support mood, confidence, bone density, body composition, and overall resilience. Dr. Schwarz also shares how she adapted her own training and nutrition while exercising throughout pregnancy.

In this episode:

• Why the scale may be misleading you about your true body composition
• The hidden downside of fat loss without resistance training
• What Dr. Schwarz's newest research revealed about higher protein intake and muscle growth
• Why strength may be one of the most important predictors of longevity and independence
• How resistance training may support women through perimenopause, menopause, and pregnancy
• Why a muscle-first approach could completely change the way you think about fat loss and aging

This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.

Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.

📘 Premium printed PSMF Library
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system (PSMF + maintenance days)
🛒 Grocery lists + planning tools
👥 3 months of community support

👉 Check it out here + get 20% off with code VANESSA

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Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the Facebook group for the podcast

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.