Episodi
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Feel like your metabolism needs a reboot? In this special solocast, Vanessa Spina shares a full audio walkthrough of the Keto Reset â a simplified, protein-prioritized approach to fat adaptation and sustainable fat loss.
Whether youâre new to keto or ready to do it right, this episode is your personal guide to resetting your body for real results. Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink ketoâand finally get results.
In This Episode, Youâll Learn:
⢠What fat adaptation is and why it matters
⢠The 5 key phases of the Keto Reset
⢠The biggest keto myths â debunked
⢠How to fuel from your body fat for better results
⢠Tools and supplements that support your success
Mentioned in the Episode:
⢠The Keto Reset eBook
⢠đ Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA
⢠Tone Collagen
⢠Electrolytes & hydration tips - IQ BAR Electrolytes - To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
What if the key to a leaner body, a clearer mind, and total food freedom isnât willpower⌠but your gut bacteria?
In this powerful episode of The Optimal Protein Podcast, Iâm joined by world-renowned physician, author, and gut health pioneer Dr. Steven Gundry to dive into the bold insights from his new book, The Gut-Brain Paradox.
Dr. Gundry reveals how an imbalanced microbiome doesnât just affect digestion â it can hijack your cravings, dull your focus, and even impact your mood, behavior, and metabolism. But hereâs the good news: these changes are reversible. And it starts with a targeted reset.
We explore how gut health connects to everything from depression and addiction to Alzheimerâs and disordered eating â and how a protein-optimized, keto-friendly lifestyle can help restore your gut-brain axis for long-term health, vitality, and leanness.
Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipmentâfun surprises like a free 6-pack, Ketone-IQ merch, and more!
đ§ What Youâll Learn in This Episode:
⢠How your gut microbiome may be controlling your food choices, mental clarity, and body composition
⢠Why gut dysbiosis and leaky gut are linked to brain fog, anxiety, addiction, and neurodegenerative disease
⢠The shocking connection between gut bacteria and eating disorders like anorexia and binge-eating
⢠How ketones act as anti-inflammatory signals to support the gut-brain axis
⢠How to follow a high-protein, low-carb diet that heals your gut and boosts cognitive function
⢠What the latest science says about 13 specific gut bacteria linked to depression
⢠The microbiomeâs role in dopamine, serotonin, and personality
⢠How to reset your microbiome for fat loss, mental sharpness, and food freedom
⢠Why some herbs may only work because of the microbes they carry
⢠Practical steps, supplements, and food strategies to transform your inner terrain
đĽ Key Takeaways:
⢠Gut bacteria are influencing your cravings, thoughts, and even motivation â but you can reprogram them.
⢠A well-formulated ketogenic diet can reduce inflammation and support a diverse, resilient microbiome.
⢠Optimizing your gut-brain axis may be the most powerful lever for fat loss, focus, and sustainable health.
đ Featured Book:
The Gut-Brain Paradox: Improve Your Mood, Clear Brain Fog, and Reverse Disease by Healing Your Microbiome
Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipmentâfun surprises like a free 6-pack, Ketone-IQ merch, and more!
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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. -
Episodi mancanti?
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
What if the keto diet you thought you knew⌠was actually working against your goals? In this solo episode of The Optimal Protein Podcast, Iâm breaking down what I call âThe New Ketoââa science-backed, high-protein version of keto designed for fat loss, lean muscle retention, and metabolic flexibility.
Based on the latest research and practical strategies from the newly updated FREE EBOOK Keto Reset, this episode is a must-listen for anyone ready to rethink ketoâand finally get results.
What Youâll Learn:
â The problem with traditional keto macrosâand what to do instead
â Why protein is the most important macro for fat loss and satiety
â What the research really says about protein and ketone production
â How ketones support energy, cognition, and inflammation control
â What it means to be fat-adapted and how to get there faster
â Why you donât need high ketone numbers to be successful
â How to fix the most common keto mistakes holding you back
â Proven macro targets for fat lossâand how to adjust them over time
Resources Mentioned:
đ Grab your copy of the updated Keto Reset eBook
đ Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this insightful and practical episode, Vanessa sits down with Dr. Latt Mansorâmetabolism researcher and Scientific Director at Ketone-IQâto talk about what it really takes to shed the last 20 pounds of body fat. Dr. Mansor shares his current fat loss journey, including how heâs incorporating strategic carbs to break through a plateau after already making incredible progress.
Together, they explore the science behind using ketones for fat loss, and debate the merits of strategic carbs vs. high-protein ketoâwhich is the exact approach Vanessa used to achieve her own transformation. This episode brings a perfect blend of real-world experience, nuanced science, and actionable tools to help you navigate the final stretch of fat loss or simply optimize your metabolic health.
đĽ Topics Covered:
⢠Dr. Latt Mansorâs fat loss journey & working on the final 20 lbs
⢠Strategic carbs: How heâs using them to stay lean while losing fat
⢠High-protein keto: Why Vanessa prefers this approach and how it compares
⢠Breaking through a fat loss plateau with metabolic flexibility
⢠Using ketones to support energy, brain function, and appetite control
⢠The role of exogenous ketones like Ketone-IQ in performance & fasting
⢠Ketones and womenâs health: metabolism, hormones, and menopause
⢠Cognitive performance, mitochondrial health & longevity benefits
Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipmentâfun surprises like a free 6-pack, Ketone-IQ merch, and more!
Get 20% off on the Tone Device breath ketone analyzer OR the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.đ§ Featured Guest:
Dr. Latt Mansor is the Scientific Director at Ketone-IQ and one of the worldâs leading experts in human metabolism and ketone science. With a PhD in Physiology from Oxford, his work spans elite athletic performance, military research, and health optimization. In this episode, he shares a more personal side of the scienceâhis own body recomposition strategy and the biohacks heâs testing along the way.
đ Follow Dr. Latt Mansor:
Instagram: @lattmansor
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition.
Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.
đ Topics Covered:
⢠Overview of the study design: 8 weeks, trained women, controlled protein intake
⢠Why the RDA for protein is insufficient for active women
⢠How high protein builds muscle without fat gainâeven in a surplus
⢠The metabolic advantages of high protein (TEF, nutrient partitioning, satiety)
⢠Practical recommendations for women lifting weights
⢠Limitations of the study and why it still matters
⢠Your action plan for applying the research
đ Reference:
Campbell, B. I., et al. (2018). Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 560-565.
đ§ Quote of the Episode:
âYou can eat moreâespecially proteinâand still stay lean, or even lean out."
Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa
Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this powerful episode of The Optimal Protein Podcast, host Vanessa interviews Dr. Dominic DâAgostino, one of the worldâs leading researchers in ketogenic science and metabolic therapy.
They dive into how ketones not only serve as a powerful fuel source but also act as metabolic signaling molecules that promote fat loss, protect muscle, and support whole-body health.
Dr. DâAgostino shares why he personally pursues ketosis every day, how ketones interact with protein metabolism, and the key differences between nutritional and exogenous ketones. Youâll also learn how a high-protein ketogenic diet supports appetite regulation, body recomposition, and metabolic flexibilityâespecially for women in midlife.
If your goals include burning fat, preserving lean muscle, and optimizing energy and cognition, this episode is a must-listen.
đ Topics Covered:
⢠How and why Dr. DâAgostino gets into ketosis every day
⢠The truth about protein on a ketogenic diet
⢠Ketones and their impact on muscle protein synthesis and preservation
⢠Appetite suppression and satiety in a keto-adapted state
⢠Exogenous ketones: how and when to use them
⢠The synergy of strength training, protein, and ketones
⢠Why you test breath acetone ketones
⢠What the latest science says about ketosis for performance and metabolic health & the future of ketone research in aging, and more
Get 20% off on the Tone Device breath ketone analyzer OR the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.đ Connect with Dr. DâAgostino:
⢠Website: https://www.ketonutrition.org
⢠Instagram: @dominic.dagostino.kt
⢠Twitter/X: @DominicDAgosti2
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this episode of The Optimal Protein Podcast, I take a deep dive into two exciting new studies that could reshape how we think about fat loss and body composition.
The first study investigates how a medically supervised ketogenic diet not only promotes fat loss but reverses biological aging by more than 6 years. And itâs not just the calorie restrictionâthe study found that elevated ketones, especially beta-hydroxybutyrate, played a key role in reducing epigenetic age and promoting longevity pathways.
The second study examines high-dose vitamin D supplementation and how it may direct surplus calories away from fat storage and toward muscle growthâvia mechanisms involving myostatin and leptin signaling. While preclinical, the findings open up new conversations around vitamin D as a muscle-preserving, fat-lossâenhancing tool.
If youâre focused on losing fat, preserving muscle, and optimizing metabolic health, this episode is packed with cutting-edge insights.
Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
đ What Youâll Learn in This Episode:
⢠How the very-low-calorie ketogenic diet (VLCKD) reversed biological aging in adults with obesity
⢠The role of ketonemia (beta-hydroxybutyrate) in slowing cellular aging
⢠Ketones as signaling molecules: antioxidant effects, insulin sensitivity, autophagy, and more
⢠The potential for endogenous ketones to promote longevity
⢠How high-dose vitamin D may reprogram calorie allocationâfavoring muscle over fat
⢠The roles of myostatin suppression and leptin signaling in body recomposition
⢠Why optimizing vitamin D status could matter for muscle preservation and fat loss
⢠What this research means for your own diet, supplementation, and metabolic strategy
đ Studies Referenced:
1. Epigenetic Aging Acceleration in Obesity Is Slowed Down by Nutritional Ketosis Following Very Low-Calorie Ketogenic Diet (VLCKD): A New Perspective to Reverse Biological Age
Published in Nutrients, March 2025
Read the Summary
2. High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling
Preprint, Research Square, May 2024
DOI: 10.21203/rs.3.rs-4202165/v1
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of the Optimal Protein Podcast, Iâm joined by Dr. Victoria Felkar, a leading expert in womenâs health, endocrinology, and performance. Victoriaâs work challenges common myths and misconceptions surrounding womenâs health â from hormone fluctuations to muscle growth and strength training.
In this episode, we discuss:
â Why the belief that women and men are vastly different in muscle growth and strength isnât as clear-cut as you might think
â Misconceptions about cycle syncing and whether tailoring training to the menstrual cycle is backed by solid science
â Why overly simplified messages about hormones and female health can do more harm than good
â The dangers of focusing solely on estradiol in peri- and post-menopause and why this narrow focus is bad science
â Why isolating health into distinct processes â like sleep, nutrition, or hormones â overlooks the interconnectedness between these factors
Victoriaâs insights will empower you to better understand the complexities of female physiology and take a science-backed approach to improving your health, performance, and body composition.
Episode Highlights:
đ§ Common misconceptions about womenâs health and performance â and what the science really says
đŞ Are women and men really that different when it comes to building strength and muscle?
đ Why oversimplifying menstrual cycle training strategies can mislead women
đĽ The surprising truth about hormonal influences in peri- and post-menopause
đ Why sleep, nutrition, and hormones shouldnât be treated in isolation â and how interconnected these systems really are
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.Connect with Victoria Felkar:
đ Website
đ Instagram
đ ResearchGate
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this episode, I share my personal experience trying Myo-reps and break down the science behind this innovative muscle-building technique.
Key Topics Covered:
â What are Myo-reps and how do they work?
â The science behind maximizing âeffective repsâ for muscle growth
â Studies supporting Myo-reps, including insights from Dr. Antonella Schwarzâs latest research
â My personal experience testing Myo-reps â results, recovery, and tips
â Who should try Myo-reps and how to implement them effectively
Featured Research:
⢠Study by Jonato Prestes on rest-pause training vs traditional resistance training
⢠Dr. Antonella Schwarzâs study on Myo-repsâ impact on performance, recovery, and psychological benefits
⢠Key findings from ISSN Conference insights on Myo-reps
Links & Resources:
⢠Dr. Antonella Schwarzâs Study
⢠Myo-Reps: Much Ado About Something - ISSN Presentation
đŻ Tune in to learn how Myo-reps can save you time while maximizing your muscle gains!
Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this insightful episode of The Optimal Protein Podcast, Iâm joined by Dr. Antonella V. Schwarz, Assistant Professor of Exercise Science, to uncover the powerful connection between strength training, protein intake, and achieving an optimal body composition.
As a former competitive bodybuilder turned researcher, Dr. Schwarz offers a unique perspective on how building muscle â not just losing fat â is the key to transforming your physique, metabolism, and long-term health.
What Youâll Learn in This Episode:
â Why muscle, not fat loss, is the real driver of better body composition
â The crucial differences between hypertrophy-focused bodybuilding and resistance training for health and strength
â How building skeletal muscle mass supports metabolic health, boosts your resting metabolic rate (RMR), and aids in fat loss
â What Skeletal Muscle Quality (SMQ) is and why itâs a better predictor of strength than traditional fat-related metrics
â Why muscle-related metrics outperform body fat percentage when assessing strength, performance, and overall health
â Practical strategies for increasing muscle mass while improving body composition
â Why focusing on adding positive habits â like protein and strength training â is far more effective than focusing on removing foods or behaviors
â The surprising ways that muscle preservation can slow aging, improve independence, and enhance overall vitality
Key Quotes from Dr. Schwarz:
đŹ âIncreasing muscle mass is like hedging your bets on life â itâs your best investment for longevity.â
đŹ âInstead of focusing on taking away, focus on adding â more protein, more resistance training, more positive habits.â
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.Connect with Dr. Antonella V. Schwarz:
đť Website
đ¸ Instagram
đ Research Publications
-
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
Jump straight to the studies breakdown: 14:36
In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. Youâll learn how weight loss impacts hunger hormones â and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic health, and preserve lean muscle mass.
Key Topics Covered:
đ Study 1: "Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a metaâanalysis."
⢠Why researchers explored the hormonal responses to different weight loss strategies
⢠How calorie restriction, exercise, or a combination of both affects hunger hormones like ghrelin, PYY, GLP-1, and CCK
⢠Why individuals who lose more fat-free mass (FFM) may experience greater hunger spikes â and how resistance training and protein can help mitigate this effect
đł Protein and Satiety Hormone Research
⢠How high-protein diets increase key satiety hormones like PYY, GLP-1, and CCK
⢠The exciting discovery of LEAP2, a hormone that suppresses ghrelin and helps reduce appetite â especially in ketogenic and high-protein diets
đŞ Study 2: "Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health Across the Lifespan"
⢠How much protein older adults require per meal to stimulate muscle protein synthesis
⢠How to balance protein distribution across meals for superior results in muscle maintenance and appetite control
⢠Which protein source proved particularly effective for boosting MPS, especially when paired with resistance training
⢠Insights on how increased protein intake improves insulin sensitivity, glucose control, and enhances satiety hormones to help manage long-term appetite
đ§ Tune in now for practical insights you can apply to your nutrition and fitness strategy today!
đ§ Tune in now for powerful insights you can apply to your diet and lifestyle!
Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, Iâm joined by Dr. Eric Trexler, a renowned researcher and expert in exercise science, nutrition, and body composition. We dive deep into the strategies you can use to optimize protein intake, preserve lean muscle mass, and enhance fat loss.
Dr. Trexler shares actionable insights on how to structure your nutrition and training for better results â whether your goal is body recomposition, improved performance, or overall metabolic health.
Key Topics Discussed:
â Protein Intake: How much protein you really need during fat loss to protect lean muscle.
â Protein Distribution & Timing: Why spacing your protein intake across meals can improve muscle retention and recovery.
â HIIT Training: How high-intensity interval training fits into a fat loss plan â and what you need to know for optimal results.
â Creatine & Caffeine: The science behind these powerful supplements and how whether or not combining them lowers the effects of creatine.
â The key differences between fasted vs. fed cardio for fat loss.
â Practical tips for ensuring your training and nutrition strategies are aligned for long-term success.
Why You Should Tune In:
If youâre serious about preserving muscle while losing fat, this episode is packed with evidence-based insights you can apply right away. Dr. Trexlerâs expertise bridges the gap between scientific research and practical application, making this a must-listen for anyone focused on body recomposition and metabolic health.
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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. -
IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. Thatâs VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this episode of The Optimal Protein Podcast, Iâm joined by Dr. Jenny Powers, an expert in evolutionary biology and ancestral nutrition. We dive into what modern research reveals about our ancestorsâ diets â and how these insights can inform optimal nutrition strategies today.
Dr. Powers shares fascinating insights on:
𧏠How ancestral diets provide clues about macronutrient balance and nutrient density.
𼊠The role of animal-based proteins and whole foods in supporting metabolic health.
đł How aligning with ancestral eating patterns can promote fat loss, muscle preservation, and longevity.
Key Topics Discussed:
â The surprising truth about the macronutrient composition of ancestral diets.
â How our ancestorsâ food choices align with modern research on high-protein, low-carb diets.
â Why food quality and nutrient density are crucial for metabolic health.
â Practical strategies for integrating ancestral nutrition principles into your everyday life.
đ§ Tune in now for powerful insights you can apply to your diet and lifestyle!
Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study:
Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025).
This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If youâve ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you!
What We Cover in This Episode:
-What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction?
-How does protein intake affect lean muscle retention across different levels of caloric deficits?
-Does going above the commonly recommended 1.6 g/kg improve muscle retention?
-What are the potential upper limits of protein intake for maximizing muscle preservation?
-How does resistance training influence protein requirements during a diet?
-Differences between male and female subjectsââŹâshould women aim for different targets?
-Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains.
Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training.
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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. -
Use the code KETOGIRL for 20% off your order of Spirulina Here
In this episode of The Optimal Protein Podcast, we dive into two fascinating new studies that explore how diet, supplementation, and exercise impact biological aging and body composition.
đ Study 1: How omega-3s, vitamin D, and exercise work together to slow down biological agingâand why the combination may be more powerful than any of these interventions alone.
đ Study 2: A systematic review and meta-analysis on ketogenic and low-carb diets, breaking down their impact on body weight, BMI, and fat mass.
Key Takeaways from This Episode:
â A new study shows how combining omega-3s with vitamin D and exercise may have a major impact on biological aging.
â A deeper look at why omega-3s are crucial for longevity and how I personally get mine from marine algae, like ENERGYbitsÂŽ, a plant-based source of ALA, EPA, and DHA.
â What the latest ketogenic diet research tells us about fat loss and body compositionâand what it didnât show.
â Why stacking multiple lifestyle interventions together may be the key to long-term health and longevity.
đ§ Tune in now to hear all the details and practical takeaways from these two exciting new studies!
Resources Mentioned:
đ Study 1: Effects of Omega-3, Vitamin D, and Exercise on Biological Aging (PubMed Link)
đ Study 2: Effects of Ketogenic and Low-Carbohydrate Diets on Body Composition (Clinical Nutrition Link)
đ ENERGYbitsÂŽ Algae Tablets for Omega-3s: Use the code KETOGIRL for 20% off your order of Spirulina Here
Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode, we sit down with Dr. Allan Bacon, a former dental surgeon, certified personal trainer and nutritionist, to explore his evidence-based approach to fitness and nutrition coaching.
Key Topics Discussed:
Overcoming fitness plateaus and effective strategies to break through them
The science behind how to achieve sustainable fat loss
Keto/low carb vs high carb diets
Calories vs. the carb-insulin model
The truth about anti-nutrients
Whole foods and high-fiber diets
Emotional hunger and cravings
And much more!
Tune in to gain valuable insights from Dr. Bacon's extensive experience and learn practical tips to enhance your fitness journey.
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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. -
Use the code KETOGIRL for 20% off your order of Spirulina Here
A new study reveals a surprising truth: muscle mass and strength donât always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficienciesâespecially in Vitamin D, B12, Magnesium, and Ironâcan significantly impact strength gains.
In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength.
What Youâll Learn in This Episode:
⢠The difference between muscle mass gains and strength gains and why they require different approaches
⢠Which micronutrients are essential for building strength and muscle function
⢠Why protein intake alone isnât enough and what you need to focus on instead
⢠How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach
⢠Practical diet, supplement and training tips to maximize both muscle and strength
If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights.
Mentioned in this episode:
Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A Randomized Clinical Trial. Luis Polo-Ferre
Visit Energybits.com (Use code KETOGIRL for 20% off your order)
Get 10% off Bioptimizer's Magnesium Breakthrough with the code VANESSA HERE
Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE with the code VANESSA
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, I sit down with Dr. Jamie Baum, a leading researcher in protein metabolism and its impact on womenâs health, body composition, and metabolic function. Dr. Baum is an Associate Professor in the Department of Food Science at the University of Arkansas, where she focuses on understanding how dietary protein influences muscle mass, fat loss, and overall health, particularly in women.
We discuss the latest research on protein requirements, its role in fat loss and body recomposition, and how women can optimize their protein intake for long-term health and performance. If youâve ever wondered whether youâre eating enough protein or how to structure your diet for muscle retention and fat loss, this episode is packed with actionable insights!
What Youâll Learn in This Episode:
â The role of protein in fat loss and body composition
â The impact of aging, menopause, and hormones on protein metabolism
â Why high-protein diets are beneficial for metabolic health
â Debunking myths about protein and womenâs health
Get 20% off SITEWIDE at Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
About Dr. Jamie Baum
Dr. Jamie Baum is an Associate Professor and Director of the Center for Human Nutrition at the University of Arkansas. Her research explores the impact of dietary protein on metabolism, weight regulation, and muscle health, with a particular focus on women. She has published extensively on the topic and is a sought-after expert in the field of nutrition science.
-
Use the code KETOGIRL for 20% off your order of Spirulina Here
In todayâs episode of The Optimal Protein Podcast, we uncover a groundbreaking discovery about LEAP2, a newly identified hormone that plays a key role in hunger regulation, ketone production, and appetite suppression.
We are breaking down a 2022 study published in Endocrinology titled b-Hydroxybutyrate Suppresses Hepatic Production of the Ghrelin Receptor Antagonist LEAP2 (PubMed link).
This research reveals how ketones specifically b-hydroxybutyrate (BHB) interact with LEAP2 and the hunger hormone ghrelin, explaining why high-protein, low-carb, and ketogenic diets naturally reduce appetite and support fat loss.
If youâve ever wondered why a high-protein diet helps you stay full longer while promoting fat-burning, this episode explains the new science behind it!
Key Takeaways
-What is LEAP2? The newly discovered hormone that regulates hunger and ketone metabolism.
-How high-protein diets generate ketones, even without high fat intake.
-The role of BHB in appetite suppression.
-How LEAP2 interacts with ghrelin, the hunger hormone.
-Why hunger may temporarily increase when starting ketosis but decrease over time.
-How this research explains the long-term appetite-suppressing effects of ketogenic and high-protein diets.
Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA
Visit Energybits.com (Use code KETOGIRL for 20% off your order)
Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
-
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
Welcome back to The Optimal Protein Podcast! In this episode, I am joined by Dr. Scott Sherr, a leading expert in metabolic health, ketones, and mitochondrial optimization. We dive deep into the science of ketones, the metabolic benefits of a high-protein ketogenic diet, and how to optimize your approach for fat loss, muscle preservation, and longevity. We also discuss biohacking mitochondrial optimization with red light therapy and methylene blue!
Dr. Sherr brings a wealth of knowledge on how ketones impact energy production, brain function, and overall metabolic health. We explore the synergy between ketones and a higher-protein intake, debunk common myths about keto, and discuss the latest research on how this approach can enhance fat adaptation, satiety, and performance.
In This Episode, We Cover:
How ketones influence metabolism, brain function, and energy levels Endogenous (natural) and exogenous ketones Why a high-protein keto diet can optimize body composition and fat loss The role of ketones in muscle preservation and recovery Common keto mistakes and how to avoid them The connection between ketones, mitochondrial health and cellular repair Practical strategies for incorporating high-protein keto into your lifestyle including biohacking mitochondrial optimization with red light therapy and methylene blue!Get 20% off SITEWIDE at Ketogenicgirl.com with the code VANESSA
Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/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.
- Mostra di più
