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:

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

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

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

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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.

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 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

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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 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.

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% odd 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.

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, 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.

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, 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% odd 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.

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.

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.

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.