Best Body Recomposition Podcasts (2026)

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2026 Goal Setting Masterclass: How to Set Health & Body Recomposition Goals You'll Actually Achieve 43:14

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7d ago43:14

43:14

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Most people don't fail at their goals because they lack discipline — they fail because they were never taught how to set goals that actually work. In this New Year solo episode, Vanessa sha…

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Body Recomposition Guide: What Actually Matters for Nutrition and Training 50:56

9d ago50:56

50:56

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we delve into the concept of body recomposition, exploring its feasibility, realistic expectations, and the implications of nutrition and training. We discuss the importance of setting appropriate goals based on individual training experience and…

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#454; Harsh realities of body recomposition for women over 35, the maintenance dilemma keeping you stuck in diet mode - Carmen Hayward 1:05:03

27d ago1:05:03

1:05:03

the shape you want won’t come from another deficit. and if your brain just screamed “but i don’t want to gainweight” you really need to hear this. this episode dives into the messier parts of progress: → maintenance that doesn’t look like “holding steady” → eating more when you’re scared to → training without chasing scale drops you’ll hear how one…

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Fat Loss, Midlife Metabolism & Why Muscle Is the Missing Link: Dr. Gabrielle Lyon 1:08:16

2d ago1:08:16

1:08:16

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode of the Optimal Protein Podcast, I'm joined by Dr. Gabrielle Lyon to break down the muscle-centered strategy every woman needs for fat loss, metabolic health, and long-term s…

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Why you never have time for your health: Stop managing time, Start managing energy 32:30

3d ago32:30

32:30

This episode is for you if you are a high achiever, and now in your 40s, you know that something needs to change for your energy and your health. But you keep saying “I don’t have time to work out”, “I don’t have time to eat well”. Or you constantly feel like there aren’t enough hours in a day to do it all. You want to have energy all day, without …

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What Bodybuilders Get Wrong About Comp Prep 45:31

1d ago45:31

45:31

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we delve into the intricacies of competition preparation, focusing on Season A. We discuss the importance of planning ahead, building a strong foundation, and maintaining sustainability in bodybuilding. We explore common mistakes in comp prep, st…

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STOP setting goals like it’s 2015: why your “smart goals” keep failing & what to do in 2026 - ep.456 35:47

6d ago35:47

35:47

find me @transformxruby on instagram DM me for my habit guide, my 'find your wins' guide or share your struggle and ill see how i can help NOOOWWWWW if you’ve ever looked at your life and thought, “how am i still here?” this episode is for you. 2026 can be your first year that doesn’t look like a repeat… but only if you stop trying to build a new l…

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Two shifts you need to increase your capacity to get more out of life when you don't have time 36:16

8d ago36:16

36:16

I have one word for you. If you feel like you just can't add another thing to your plate. If you keep saying you don't have time to exercise regularly. But you want to be energetic and full of life this year. You know you need to make health a priority, but you feel like everything has to change in your life for it to happen. I have a message for y…

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2025's Biggest Body Recomposition, Fat Loss & Protein Breakthroughs 1:29:58

8d ago1:29:58

1:29:58

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In today's episode, I'm continuing our Best of 2025 series with a powerful follow-up to Friday's episode. Instead of an interview, this is a curated masterclass pulling together the most im…

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A way to reduce belly fat with fasting while keeping muscle mass – New research brings a paradigm shift + 21 days of prayer and fasting 40:31

10d ago40:31

40:31

Fasting is an incredible tool to use when you want to get rid of visceral belly fat, but many of us may feel hesitant because we want to preserve the muscle mass we work so hard at growing and protecting. If you find yourself in this conundrum, this episode is for you. Today I share about a way to fast by reducing calories but maintaining protein i…

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A Personal Announcement + The 5 BIGGEST TAKEAWAYS & Studies From 2025! 58:48

10d ago58:48

58:48

By Vanessa Spina

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Holiday greetings and Merry Christmas 2025. Thank you for listening to the podcast. 6:36

14d ago6:36

6:36

Hi friends. This is a quick message from me to you, to wish you a Merry Christmas. Thank you for listening to the podcast. My heart goes out to you if you are someone who is walking through something hard. Life is full of ups and downs. I pray that you find the meaning, the beauty and the growth even in the painful times. Today, I want to send my l…

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Gut Health, Hormones & Midlife Weight Gain — What Women Need to Know: Cynthia Thurlow, NP 1:28:29

14d ago1:28:29

1:28:29

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode of the Optimal Protein Podcast, Vanessa is joined by Cynthia Thurlow, nurse practitioner, bestselling author, and women's health expert, for a deep dive into why fat loss an…

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Looking back to move forward: the system I use every year to find focus and level up in every area of my life 52:49

17d ago52:49

52:49

No matter your age, there are so many peaks in your life still ahead of you. The moment you stop believing it is the moment you initiate decline. Most people age in their mind first. We start getting old the moment we tell ourselves "My best days are behind me". We start getting old the moment we tell ourselves "It’s ok to be inside more, it's ok t…

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Carbs vs Fats For Athletes + Practical Social Eating Guide 44:48

16d ago44:48

44:48

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we break down the nuances of dietary fats and how different carb vs fat ratios can impact bodybuilders. We talk through balancing macronutrients, with a focus on how carbohydrates can support training performance. We also explore strategies for s…

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#455; your unofficial holiday survival guide (for any time of year); the truth about keeping results year round WHILE enjoying your life 21:24

19d ago21:24

21:24

holidays are never the problem.!!! they are SO SO NEEDED and after a loooong year of being so switched on, demanding deadlines... the list goes on... its a nice time of year to just *** ahhh*** so how about we learn how to still prioritize our goals, while living our best life it all starts here; ditching your all or nothing mindset... • “you think…

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The New Peptide Science: Reversing Skin Aging, Senescent "Zombie" Cells, Collagen Breakdown & Inflammation — Dr. Alessandra Zonari 1:09:03

20d ago1:09:03

1:09:03

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa What if the real driver of skin aging isn't wrinkles or sun damage — but "zombie" senescent cells hiding in your skin? In this episode of the Optimal Protein Podcast, Vanessa sits down with…

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Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124 14:46

20d ago14:46

14:46

→ Get a Free Month of Coaching | Balancing fitness/nutrition and the holidays can be rough... Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set rea…

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Why You Can't Diet Forever: Study Results From 10,000 People Who Kept the Weight Off 1:00:52

24d ago1:00:52

1:00:52

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Why do so many people lose weight — only to regain it later? In this episode of The Optimal Protein Podcast, Vanessa Spina sits down with Dr. Holly Wyatt, physician, endocrinologist, and lo…

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The Naughty and Nice list of body fat and muscle for men and women in their 40s 43:21

24d ago43:21

43:21

Body composition is your muscle-to-fat ratio and it is predictive of our longevity. People with highest muscle mass and ideal body fat live the longest and have the highest quality of life as they age. Ideally, men carry around 15% body fat and women around 20%. Studies find that healthy men carry more than 40% of their body weight as muscle and fo…

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Intra-Workout Carb Guide, The Best Tracking Apps, and Our Supplement Stacks 44:37

23d ago44:37

44:37

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we discuss our current supplement stacks, the benefits of intra-workout carbohydrates, and the importance of hydration for performance. We also compare popular tracking apps like MyFitnessPal and Cronometer, sharing insights on their accuracy and…

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BREAKING NEWS EXPLAINED: Your Metabolism Isn't "Capped" — What the New Study REALLY Shows 52:27

27d ago52:27

52:27

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has s…

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BREAKING: Your Body Burns More Calories Than We Thought — Dr. Howard on the Groundbreaking Study Rewriting Metabolism 1:11:33

1M ago1:11:33

1:11:33

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In today's episode, Vanessa sits down with Dr. Howard, the lead author of a brand-new PNAS study that is challenging one of the most widely accepted ideas in human metabolism. For years, ma…

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3 simple tweaks you can make in your habits to keep losing belly fat and building muscle - Winter Proof series 40:44

1M ago40:44

40:44

It is the winter and we all hit this place: lower mood, lower energy, lower motivation, and lower will power because we are exposed to temptations every time we go to the store and see the box of Christmas cookies,... I really encourage you to listen to the last 5 episodes of this podcast (From #23 to #28) for more tweaks and SMALL things you can d…

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Our Top Supplements & Off-Season Weight Gain Guide 43:20

1M ago43:20

43:20

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we discuss our top three recommended supplements for health and performance. We delve into the benefits of Vitamin D with calcium, creatine monohydrate, and omega-3 supplements, providing insights into personal experiences and the scientific back…

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Shocking New Research on Creatine & Collagen: What Women Need to Know - Benefits, Dosing & More! 46:08

1M ago46:08

46:08

In today's episode, Vanessa reveals the shocking new human research on two of the most powerful and science-backed supplements for women's fat loss, muscle tone, metabolic health, skin rejuvenation, and longevity: creatine and collagen. You'll discover why creatine is no longer just a gym supplement, and how groundbreaking new data shows collagen m…

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453; what no-one told her about maintenance. over 40? your body isn't stubborn, this makes all the difference 31:53

1M ago31:53

31:53

If you’re 40+, feeling like your metabolism tanked, or thinking your body just doesn’t respond the way it used to, this episode is for you. Because maybe it’s not about hormones. Or cardio. Or your macros.Maybe the real issue is that you never built the baseline your body needed in the first place. We break down the real reasons women feel stuck in…

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Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123 32:18

1M ago32:18

32:18

→ Book a Free Body Recomp Assessment | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, ho…

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Is Intermittent Fasting Sabotaging Your Muscle? The Truth About IF, Carbs & Recovery- Dr. Cas Fuchs 1:18:06

1M ago1:18:06

1:18:06

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In this science-packed episode, Dr. Cas Fuchs breaks down the surprising ways intermittent fasting, under-fueling, cold plunges, and low glycogen can quietly sabotage your musc…

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Why we drink more in the winter: Mindset shifts and practical tips to help you limit alcohol this holiday season - Winter Proof Series 40:27

1M ago40:27

40:27

Studies have found that alcohol consumption is higher in cold countries and also increases in the last months of the year. The researchers suggest a link between shorter, darker days, colder temperatures and alcohol consumption due to the warming effects of alcohol. Colder countries have developed a culture around alcohol: making it (vodka), drinki…

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Maximise Testosterone Naturally | Peak Week Fluid & Sodium Management 44:53

1M ago44:53

44:53

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we dive into the realities of managing low testosterone and how it can influence mood, libido, and overall performance, sharing personal insights and lived experiences along the way. We also break down the fundamentals of peak week, covering salt…

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#452; How to actually get lean after 35; the muscle, mindset + metabolism reset you need 1:07:38

1M ago1:07:38

1:07:38

learn how to get lean after 35 by resetting your metabolism, building strength, and ditching scale obsession for real, sustainable body change.--- if you're over 35 and still think eating less and doing more is the key to getting lean — it’s time to reset everything. in this episode, we dive deep into what it actually takes to build a lean, defined…

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Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat — What I'm Doing Instead 47:37

1M ago47:37

47:37

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE In this episode, Vanessa reveals why she quit intermittent fasting after nearly a decade — and how she went on to lose 13+ pounds of fat by switch…

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Bonus Holiday Health Gift guide: 15 ideas for amazing presents for longevity-focused people over 40 who want to lose belly fat 50:55

1M ago50:55

50:55

If you are like me, and love to give a gift that makes your person feel seen, feel cared for, and feel special; a gift that truly answers a need in their lives, or something luxurious they would not treat themselves to, then you will love this episode. In it I share 15 health gift ideas from 8 categories - for you to give or for you to receive this…

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Fat Loss for Women: What Actually Works — with Dr. Shawn Arent 1:20:58

2M ago1:20:58

1:20:58

🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE! My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye fo…

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How comfort food causes belly fat and what to do instead to find comfort in the winter without sabotaging your fat loss goals - Winter Proof series 43:12

2M ago43:12

43:12

Winter is coming and with it, the real need for slowing down, cozy up and we suddenly crave comfort Most of us use comfort food to "treat" ourselves or alcohol to relax. Yes we cope with the stress of a bad day at work, the boredom from a life without fun, or the high pressure from responsibility. But when we cope, we don't change. When we cope, we…

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Fast vs Slow Dieting for Fat Loss | Is Red Meat Actually Healthy? 46:44

1M ago46:44

46:44

Welcome to The Bodybuilding Dietitians Podcast! In this episode of the Bodybuilding Dietitians podcast, we discuss the effects of daily red meat consumption on bowel health, emphasising the importance of meat quality and processing. We explore the pros and cons of fast versus slow calorie deficits for muscle maintenance, and share personal strategi…