Avsnitt
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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:
✅ What are Myo-reps and how do they work?
✅ The science behind maximizing “effective reps” for muscle growth
✅ Studies supporting Myo-reps, including insights from Dr. Antonella Schwarz’s latest research
✅ My personal experience testing Myo-reps — results, recovery, and tips
✅ 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 Schwarz’s study on Myo-reps’ impact on performance, recovery, and psychological benefits
• Key findings from ISSN Conference insights on Myo-reps
Links & Resources:
• Dr. Antonella Schwarz’s Study
• Myo-Reps: Much Ado About Something - ISSN Presentation
🎯 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.
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Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this insightful episode of The Optimal Protein Podcast, I’m 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 — not just losing fat — is the key to transforming your physique, metabolism, and long-term health.
What You’ll Learn in This Episode:
✅ Why muscle, not fat loss, is the real driver of better body composition
✅ The crucial differences between hypertrophy-focused bodybuilding and resistance training for health and strength
✅ How building skeletal muscle mass supports metabolic health, boosts your resting metabolic rate (RMR), and aids in fat loss
✅ What Skeletal Muscle Quality (SMQ) is and why it’s a better predictor of strength than traditional fat-related metrics
✅ Why muscle-related metrics outperform body fat percentage when assessing strength, performance, and overall health
✅ Practical strategies for increasing muscle mass while improving body composition
✅ Why focusing on adding positive habits — like protein and strength training — is far more effective than focusing on removing foods or behaviors
✅ The surprising ways that muscle preservation can slow aging, improve independence, and enhance overall vitality
Key Quotes from Dr. Schwarz:
💬 “Increasing muscle mass is like hedging your bets on life — it’s your best investment for longevity.”
💬 “Instead of focusing on taking away, focus on adding — more protein, more resistance training, more positive habits.”
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:
💻 Website
📸 Instagram
📚 Research Publications
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Saknas det avsnitt?
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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. That’s 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. You’ll learn how weight loss impacts hunger hormones — 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:
🔎 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 meta‐analysis."
• 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 — and how resistance training and protein can help mitigate this effect
🍳 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 — especially in ketogenic and high-protein diets
💪 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
🎧 Tune in now for practical insights you can apply to your nutrition and fitness strategy today!
🎧 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.
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Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, I’m 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 — whether your goal is body recomposition, improved performance, or overall metabolic health.
Key Topics Discussed:
✅ Protein Intake: How much protein you really need during fat loss to protect lean muscle.
✅ Protein Distribution & Timing: Why spacing your protein intake across meals can improve muscle retention and recovery.
✅ HIIT Training: How high-intensity interval training fits into a fat loss plan — and what you need to know for optimal results.
✅ Creatine & Caffeine: The science behind these powerful supplements and how whether or not combining them lowers the effects of creatine.
✅ The key differences between fasted vs. fed cardio for fat loss.
✅ Practical tips for ensuring your training and nutrition strategies are aligned for long-term success.
Why You Should Tune In:
If you’re serious about preserving muscle while losing fat, this episode is packed with evidence-based insights you can apply right away. Dr. Trexler’s 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. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.
In this episode of The Optimal Protein Podcast, I’m joined by Dr. Jenny Powers, an expert in evolutionary biology and ancestral nutrition. We dive into what modern research reveals about our ancestors’ diets — and how these insights can inform optimal nutrition strategies today.
Dr. Powers shares fascinating insights on:
🧬 How ancestral diets provide clues about macronutrient balance and nutrient density.
🥩 The role of animal-based proteins and whole foods in supporting metabolic health.
🍳 How aligning with ancestral eating patterns can promote fat loss, muscle preservation, and longevity.
Key Topics Discussed:
✅ The surprising truth about the macronutrient composition of ancestral diets.
✅ How our ancestors’ food choices align with modern research on high-protein, low-carb diets.
✅ Why food quality and nutrient density are crucial for metabolic health.
✅ Practical strategies for integrating ancestral nutrition principles into your everyday life.
🎧 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.
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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 you’ve 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 subjects—should 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.
📌 Study 1: How omega-3s, vitamin D, and exercise work together to slow down biological aging—and why the combination may be more powerful than any of these interventions alone.
📌 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:
✅ A new study shows how combining omega-3s with vitamin D and exercise may have a major impact on biological aging.
✅ A deeper look at why omega-3s are crucial for longevity and how I personally get mine from marine algae, like ENERGYbits®, a plant-based source of ALA, EPA, and DHA.
✅ What the latest ketogenic diet research tells us about fat loss and body composition—and what it didn’t show.
✅ Why stacking multiple lifestyle interventions together may be the key to long-term health and longevity.
🎧 Tune in now to hear all the details and practical takeaways from these two exciting new studies!
Resources Mentioned:
🔗 Study 1: Effects of Omega-3, Vitamin D, and Exercise on Biological Aging (PubMed Link)
🔗 Study 2: Effects of Ketogenic and Low-Carbohydrate Diets on Body Composition (Clinical Nutrition Link)
🔗 ENERGYbits® 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.
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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 don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can 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 You’ll 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 isn’t 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.
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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 women’s 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 you’ve ever wondered whether you’re eating enough protein or how to structure your diet for muscle retention and fat loss, this episode is packed with actionable insights!
What You’ll Learn in This Episode:
✅ The role of protein in fat loss and body composition
✅ The impact of aging, menopause, and hormones on protein metabolism
✅ Why high-protein diets are beneficial for metabolic health
✅ Debunking myths about protein and women’s 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.
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Use the code KETOGIRL for 20% off your order of Spirulina Here
In today’s 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 you’ve 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.
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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.
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Use the code KETOGIRL for 20% off your order of Spirulina Here
In this episode of The Optimal Protein Podcast, I sit down with Dr. Catharine Arnston to discuss the role of detoxification in fat loss, managing weight gain during peri- and post-menopause, and combating brain fog. Dr. Arnston shares insights on how optimizing cellular health can enhance metabolic function, support hormonal balance, and improve cognitive clarity. We explore the impact of environmental toxins, dietary strategies for natural detoxification, and the role of key nutrients in supporting overall wellness.
What You’ll Learn in This Episode:
✅ How detoxification impacts fat loss and metabolic health
✅ The connection between toxins, hormones, and menopausal weight gain
✅ Natural strategies to support the body’s detox pathways
✅ The role of specific nutrients in reducing brain fog and improving cognitive function
✅ How to enhance mitochondrial health for energy and vitality
Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA
Connect with Dr. Catharine Arnston on Instagram
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.
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Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, we sit down with Liz Plosser, the Editor in Chief at Women’s Health until very recently! We discuss protein, lifting and women’s health and re-inventing yourself at different stages of life. A very inspiring listen!
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.
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Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA
Jump to start of study breakdown at 26:14 mins
In this episode of The Optimal Protein Podcast, we break down an exciting new study published in Scientific Reports that explores the effects of a high-protein, high-fiber diet combined with spirulina on fat loss. The study investigates how this dietary approach impacts body composition, metabolism, and overall health, offering fascinating insights for anyone looking to optimize their fat loss strategy while preserving muscle mass.
We’ll discuss the study’s methodology, key findings, and real-world takeaways, plus how you can apply these findings to your own nutrition plan. If you’re looking for evidence-based strategies to enhance fat loss, improve metabolic health, and leverage the benefits of spirulina, this episode is a must-listen!
Use the code KETOGIRL for 20% off your order of Spirulina Here
Key Topics Discussed
Study Overview: What Was Researched?
• Summary of the study published in Scientific Reports (link here).
• How a high-protein, high-fiber diet with spirulina was tested for fat loss benefits.
• Why this approach matters for body composition and metabolic health.
• Key Metrics Measured:
• Changes in body weight, fat mass, and lean muscle mass.
• Effects on appetite, insulin sensitivity, and metabolic markers.
Resources Mentioned:
• The Study: Fat loss on high protein, high fiber, and spirulina diet
• Recommended high-protein, high-fiber, and spirulina-rich foods
Get 20% off the New 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.
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Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa.
In this episode of The Optimal Protein Podcast, we sit down with Dr. Jeremy Loenneke, one of the leading experts in muscle physiology, to break down the science of building muscle. Whether you’re just starting your fitness journey or looking to optimize your gains, this episode covers everything you need to know about effective muscle-building strategies, nutrition, and how to train smarter, not harder.
Dr. Loenneke, known for his groundbreaking research on blood flow restriction (BFR) training and muscle hypertrophy, shares his insights on how to build muscle efficiently while avoiding common pitfalls. Get ready for a crash course in the science of strength and growth!
Key Topics Discussed:
1. What Does It Take to Build Muscle?
• The fundamentals of muscle hypertrophy: tension, stress, and recovery.
• The roles of progressive overload and proper volume in training.
2. The Importance of Individualization
• How genetics, training history, and recovery capacity influence your muscle-building potential.
• Dr. Loenneke’s take on tailoring training programs to your unique needs.
3. Nutrition for Muscle Growth
• The role of protein in muscle synthesis.
• Practical tips for hitting your protein targets on a daily basis.
• The importance of timing and meal distribution.
4. Blood Flow Restriction (BFR) Training
• What is BFR, and how does it enhance muscle growth?
• When and how to incorporate BFR into your workouts.
• The science behind why lighter weights can still lead to hypertrophy with BFR.
5. Myths and Misconceptions About Muscle Building
• Why lifting heavier isn’t always better.
• The truth about soreness and its connection to muscle growth.
6. Recovery and Rest
• How much recovery time do you really need?
• The role of sleep, nutrition, and stress management in maximizing gains.
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.
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Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA
In this episode of The Optimal Protein Podcast, we explore a groundbreaking study published in Scientific Reports that reveals a fascinating connection between the gut microbiome and visceral fat, commonly known as belly fat. We dive deep into how specific gut bacteria influence fat storage, why microbiome diversity is key, and what dietary strategies you can implement to reduce visceral fat while staying keto or low-carb compliant. Tune in to learn how dietary diversity, fiber, and probiotics can transform your gut health and metabolic fitness.
Jump to the start of the study breakdown: 15:57
The Garlicky Kale Salad Dressing Recipe!
Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA
Key Topics Discussed:
1. What Is Visceral Fat?
• Definition of visceral fat and how it differs from subcutaneous fat.
• The health risks associated with excess visceral fat, including insulin resistance, inflammation, and cardiovascular disease.
2. Study Breakdown:
• Overview of the 2019 study in Scientific Reports.
• How microbiome diversity was measured using 16S rRNA gene sequencing.
• The role of specific bacterial strains like Akkermansia muciniphila and Faecalibacterium prausnitzii in reducing visceral fat.
• The correlation between fiber intake, plant diversity, and lower visceral fat levels.
Resources Mentioned:
• The Study: Gut microbiome composition and its potential association with visceral fat deposition
• Microsetta Initiative: Research on microbiome diversity and plant-based diets.
Get 20% off the New 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.
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Hi friends! In this episode, we dive into the science of gut health, mitochondrial function, and inflammaging with Dr. Anurag Singh, Chief Medical Officer at Timeline. We explore:
• How optimizing your gut impacts protein absorption, supporting satiety and overall health.
• GLP-1s and mitigating muscle loss during fat loss.
• Practical ways to boost mitochondrial function for better energy and longevity.
• New Research unveiling strategies to combat immune aging and inflammaging through nutrition and lifestyle. The science behind Dr. Singh's discovery of Urolithin A and it's ability to reduce inflammation and promoting cellular health.
Join us for an in-depth discussion filled with actionable insights to enhance your health and longevity.
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/ Dr. Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health and startups companies (Amazentis/Timeline). He’s authored > 50 articles for top science journals, been awarded >20 patents and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products.-
This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.
Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
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In this episode of the Optimal Protein Podcast, we explore a very exciting study all about a groundbreaking study on the optimal frequency and protocols for high-intensity interval training (HIIT) to maximize fat loss and improve fitness. Learn the exact HIIT protocol and frequency of sessions to deliver significant health benefits and support fat loss.
Resources mentioned:
Study mentioned in this episode
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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.
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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, we’re diving into the science of high-intensity interval training (HIIT) with none other than Dr. Martin Gibala, a leading exercise physiologist and author of The One-Minute Workout. Dr. Gibala has revolutionized our understanding of time-efficient exercise and how just a few minutes of effort can deliver incredible health and fitness benefits.
We explore the physiological magic behind HIIT, its impact on metabolism, and how it compares to traditional workouts. Whether you’re a seasoned athlete or a beginner, Dr. Gibala shares practical advice for incorporating HIIT into your routine safely and effectively. Plus, he debunks common myths about fitness and offers insights on the future of exercise science.
If you’ve ever felt too busy to work out, this episode is a must-listen!
What You’ll Learn in This Episode:
1. HIIT & V02 MAX 101: What high-intensity interval training is and why it’s so effective for boosting VO2 Max, a vital sign
2. The One-Minute Workout: How short bursts of effort can deliver comparable results to longer, steady-state workouts.
3. Key Adaptations: The physiological changes that occur with HIIT and how they benefit your health.
4. Practical Tips: How to safely incorporate HIIT into your fitness routine, regardless of your starting level.
5. Myth Busting: Debunking common misconceptions about HIIT and time-efficient workouts.
6. Future Trends: Dr. Gibala’s insights into where exercise science is headed.
Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!
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/This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.
Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
About Our Guest:
Dr. Martin Gibala is a renowned professor of kinesiology and the author of The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. His groundbreaking research focuses on high-intensity interval training (HIIT) and time-efficient exercise strategies that have helped countless people transform their fitness with less time.
Dr. Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada. He is an expert on the science of exercise and applications for health and performance.
- Visa fler
