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 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 ...
Mar 28, 2025•45 min•Season 1Ep. 676
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. Victoria Felkar, a leading expert in women's health, endocrinology, and performance. Victoria's work challenges common myths and misconceptions surrounding women's health — from hormone fluctuations to muscle growth and strength training. In this episode, we discuss: ✅ Why the belief that women and men are vastly different in muscle ...
Mar 24, 2025•1 hr 15 min•Season 1Ep. 675
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, 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 musc...
Mar 21, 2025•43 min•Season 1Ep. 674
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...
Mar 17, 2025•1 hr 14 min•Season 1Ep. 673
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 i...
Mar 14, 2025•46 min•Season 1Ep. 672
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 — whe...
Mar 10, 2025•1 hr 25 min•Season 1Ep. 669
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 nutriti...
Mar 07, 2025•1 hr 7 min•Season 1Ep. 668
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 duri...
Mar 03, 2025•1 hr 17 min•Season 1Ep. 667
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...
Feb 28, 2025•38 min•Season 1Ep. 666
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...
Feb 24, 2025•1 hr 38 min•Season 1Ep. 665
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 trainin...
Feb 21, 2025•37 min•Season 1Ep. 664
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 ...
Feb 17, 2025•1 hr 9 min•Season 1Ep. 663
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 specificall...
Feb 14, 2025•46 min•Season 1Ep. 662
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 opti...
Feb 10, 2025•1 hr 17 min•Season 1Ep. 661
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...
Feb 07, 2025•1 hr 5 min•Season 1Ep. 660
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, recipe...
Feb 04, 2025•1 hr 3 min•Season 1Ep. 659
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 optim...
Jan 31, 2025•53 min•Season 1Ep. 658
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 h...
Jan 27, 2025•1 hr 21 min•Season 1Ep. 657
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...
Jan 24, 2025•53 min•Season 1Ep. 656
Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer! 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...
Jan 20, 2025•1 hr 17 min•Season 1Ep. 655
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 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 Get 20% off ...
Jan 17, 2025•42 min•Season 1Ep. 654
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 ...
Jan 13, 2025•1 hr 9 min•Season 1Ep. 653
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 very exciting study all about what is the most effective way to build muscle, as well as recap all of the top takeaways and highlights from the interview with Dr. Robert Wolfe, the GOAT of protein nutrition! Resources mentioned: Study in today's episode on building muscle Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA Follow @ketog...
Jan 10, 2025•1 hr 4 min•Season 1Ep. 651
Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer! In this insightful episode of the Optimal Protein Podcast , we sit down with Dr. Robert Wolfe, a leading expert in protein metabolism and nutrition, to explore the science of optimizing protein intake for fat loss, muscle gain, and overall body recomposition. Dr. Wolfe shares his wealth of knowledge from decades of research, discussing how to tailor...
Jan 06, 2025•1 hr 11 min•Season 1Ep. 651
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 that examines the impact of macronutrient composition—specifically protein and fiber intake—on weight loss success when calories are controlled. Vanessa breaks down the latest study on high quality weight loss and protein and fiber, as well as WHY and what that means. She also explores the role of the microbiome in satiety and why fiber ...
Jan 03, 2025•40 min•Season 1Ep. 649
Get 20% OFF the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA In this powerhouse episode of The Optimal Protein Podcast, we're bringing you cutting-edge insights from four industry experts on the best strategies for fat burning and muscle building in 2024. From maximizing metabolic health to dialing in your nutrition and exercise routine, this episode is packed with actionable advice for achieving your health and fitness goals. Our guests, Dr. Cate Shanahan, Dr. Tommy Wood, ...
Dec 30, 2024•1 hr 22 min•Season 1Ep. 649
Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA In this episode of the Optimal Protein Podcast, we dive into the fascinating world of red light therapy! From its potential health benefits to how to use it effectively, we answer the top ten most-asked questions about this emerging wellness trend. What You'll Learn in This Episode: 1. What is red light therapy (RLT), and how does it work? • Explanation of red light and near-infrared light wavelengths and their interaction...
Dec 28, 2024•55 min•Season 1Ep. 647
Get 20% OFF the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA In this powerhouse episode of The Optimal Protein Podcast, we're bringing you cutting-edge insights from four industry experts on the best strategies for fat burning and muscle building in 2024. From maximizing metabolic health to dialing in your nutrition and exercise routine, this episode is packed with actionable advice for achieving your health and fitness goals. Our guests, Dr. Shannon Ritchey, Dr. Gabrielle ...
Dec 23, 2024•1 hr 15 min•Season 1Ep. 645
Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA In this episode, we delve into the latest research comparing pre-workout protein consumption to fasted workouts and explore top fitness insights for 2024, including cycle syncing, muscle hypertrophy, and protein timing. Key Topics Discussed: 1. Pre-Workout Protein vs. Fasted Workouts: • Study Overview: We examine a recent study which investigates how consuming different doses of protein before exercise affects fat burning ...
Dec 21, 2024•48 min•Season 1Ep. 645
Get 20% off the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA In this episode of The Optimal Protein Podcast, we're joined by Dr. Lauren Colenso-Semple to uncover the truth behind cycle syncing. Does tailoring your workouts and nutrition to your menstrual cycle really enhance performance and results? Or is it just another fitness trend? Dr. Colenso-Semple breaks it all down, sharing insights from her latest research on female physiology, sex-based differences, and the mechan...
Dec 17, 2024•1 hr 6 min•Season 1Ep. 644
