Podcasts about Dieting

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. This episode of the Optimal Protein Podcast takes a deep dive into the Protein-Sparing Modified Fast (PSMF) — a scientifically designed approach for rapid fat loss that prioritizes lean muscle preservation. Listeners will learn: What defines a PSMF and how it works in practice The latest research on fat loss outcomes and muscle retention How PSMF compares with ketogenic diets, VLCDs, and intermittent fasting Differences in results between men and women Short-term benefits and potential challenges with long-term use How to implement cycling strategies, refeed phases, and sustainable maintenance plans Evidence-based guidelines for safe and effective use Packed with research findings and practical insights, this episode provides a clear, evidence-based look at how PSMF can be used as a tool for body recomposition, fat loss, and long-term health. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide 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: 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.

The risks of extreme dieting are far greater than most people realize. In episode 806 of the Savage Perspective Podcast, host Robert Sikes sits down with Maria Emmerich to reveal the shocking truth about how restrictive eating can destroy physical health, mental well-being, and even relationships. From devastating muscle loss to dangerous hormonal imbalances and emotional burnout, this in-depth conversation explores why so many women fall into extreme dieting and the long-term consequences they face. Together, Robert and Maria share eye-opening insights into the importance of prioritizing self-care, building strength, and achieving sustainable health.Ready to take your health and fitness journey seriously? Join Robert's FREE Bodybuilding Masterclass today and discover how to achieve lasting results with nutrition and training that works for you: https://www.ketobodybuilding.com/registration-2Get Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters:0:00 Extreme Dieting2:04 Why Health Should Be the Focus, Not Appearance6:24 How Extreme Dieting Leads to Muscle Loss and Health Issues12:55 The Emotional Cost of Restrictive Diets19:13 Balancing Self-Care, Health, and Family Responsibilities26:32 Damaged Metabolism: The Need for Reverse Dieting34:42 Societal Pressures and Body Image Struggles in Women40:01 Fixing Hormonal Imbalances Through Nutrition and Self-Care45:15 Menopause and the Overlooked Health Risks for Women52:45 Perseverance and Simplified Living

In this episode, I explore different factors that influence body image development from insights inside the therapy room. I hope that you find it helpful.     Harriet's Substack: https://substack.com/@theeatingdisordertherapist   To find out more about my work:- Go to my Website ONLINE COURSES - link to all courses HERE Online 10 Steps to Intuitive Eating - a course to help you heal your relationship with food. Online Breaking Free from Bulimia - a course to help you break free from bulimia nervosa. Eating Disorders Training for Professionals - training for therapists in working with clients with eating disorders. Body Image Training for Professionals - training for therapists in working with clients with body image issues.  

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. Today's episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world's top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance. If you've ever wondered: Why you feel better fat-fueled than carb-loaded How diet actually drives fat loss more than training Why ketones might be more than a fuel — and actually a proxy for VO₂ max How to optimize your metabolic flexibility using HIIT and protein-forward nutrition …this episode will change how you see your body composition journey — especially if you've been trying to out-exercise a poor diet.

In this episode, we're diving into three of the most misunderstood and controversial strategies in the nutrition world:Cheat MealsRefeedsDiet BreaksWe're going to break down what each one really means — no fluff, no myths — just the real science and real-life applications.We'll explain how they work, what the research says, and how to know if you should be using them in your plan.But most importantly, we're going to show you how to use these tools strategically — not as excuses to overeat, but as part of a long-term sustainable nutrition strategy that works with your body instead of against it.Let's start with some definitions… because most people are confused right out of the gate.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Diet culture has a sneaky way of showing up everywhere. From weightloss plans disguised as “lifestyle changes” to wellness trends promising to heal everything from your skin to your soul. In this encore episode, I'm joined by Christy Harrison, MPH, RD—author of The Wellness Trap and Anti-Diet—to unpack how diet culture infiltrates the wellness world and impacts women's health in ways that are anything but healthy.Christy explains how the multi-billion-dollar wellness industry often sells us pseudoscience, dubious diagnoses, and rigid food rules that can lead to disordered eating and body-image struggles. We talk about why so many people—especially women—get caught in this cycle, how eating disorders aren't always obvious, and why scientific literacy is one of the most powerful tools for protecting your health.You will learn... Why diet culture's obsession with weight loss harms physical and mental healthHow wellness trends exploit fear to sell ineffective or harmful solutionsThe connection between restrictive eating, binge eating, and long-term health issuesWhy women are extra susceptible to falling into diet culture and wellness trendsHow social media and our political climate contributes to wellness mis- and dis-informationRemember: Your worth isn't measured by your weight, your diet, or how “well” you follow health trends. Real wellness is about freedom and self-compassion.Christy Harrison, MPH, RD, is a registered dietitian nutritionist, certified intuitive eating counselor, and journalist who has been covering food, nutrition, and health for more than 20 years. She is the author of two books, The Wellness Trapand Anti-Diet, and host of the podcasts Rethinking Wellness and Food Psych. Christy's decades of work in journalism, nutrition, and intuitive eating have helped thousands break free from the false promises of diet culture and find a more compassionate, evidence-based approach to food and health. Whether you've struggled with dieting, fallen into the wellness trap, or simply want to support women's health in a more sustainable way, this conversation will help you see wellness culture in a whole new light.Get Christy's latest book: The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses and Find Your True Well-BeingLearn more about Christy at christyharrison.com and follow her on Instagram @chr1styharrisonMentioned in This Episode: Fears About Food Additives, article by Christy Harrison Is Red Food Dye Dangerous?If you're enjoying this self-love podcast, share it with the women in your life to combat diet culture, promote body positivity, and spread self-love.

Maddy grew up in the perfect storm for developing an unhealthy relationship with food—a fitness instructor mom who equated health with eating only whole foods, a competitive dance culture obsessed with body size, and two households with completely opposite food rules.   By 16, dieting felt like the obvious solution when her body changed.   A six-week CrossFit challenge gave her abs and praise—but also set off years of binge-restrict cycles, chronic scale-stepping, body dysmorphia, and obsessive food thoughts.   She couldn't stop checking her body in the mirror or thinking about what she'd eaten, what she “should” eat next, or how to undo the damage after a binge.   In this episode, Maddy shares how she finally broke free from food obsession, stopped the constant body checking, and learned to feel in control around all foods—without relying on rigid meal plans or restriction.   By adopting the mindset and eating habits of a “naturally thin” person, she not only lost weight but has maintained her results for over 3 years.   If you've ever thought, I just want to be normal around food, Maddy's story will show you it's possible.   Connect with Leslie:   • Website • Instagram • Facebook     If you're struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, watch the FREE "Curb the Urge" mini-training and download the accompanying workbook.   Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the Interest List. Spots limited.  

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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. Today's guest is Dr. Paul Laursen — exercise physiologist, endurance coach, co-author of HIIT Science: The Science and Application of High-Intensity Interval Training, and co-founder of Athletica.ai. Dr. Laursen has coached athletes to 17 world championships, and his research on HIIT, metabolic flexibility, and low-carb nutrition has shaped how athletes and everyday people train for health and performance. In this episode, we cover: Why diet—not exercise—is the key driver of fat loss (and the clinical study that proved it) How being fat-fueled is actually a proxy for VO₂ max, a key marker of cardiovascular fitness and longevity The difference between burning carbs vs. burning fat during exercise — and why metabolic flexibility matters for performance and health How to use HIIT protocols strategically for fat loss, insulin sensitivity, and body recomposition without overtraining Why low-carb and very low-carb high-fat diets can supercharge fat oxidation, recovery, and cognitive clarity The role of ketones in appetite control, recovery, and brain performance Dr. Laursen's top recommendations for training, nutrition, and recovery to optimize body composition and metabolic health Whether you're an athlete, a weekend warrior, or someone looking to improve body composition and metabolic resilience, this conversation is packed with actionable strategies to help you get leaner, stronger, and more metabolically fit. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide 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: 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.

In this episode, Chris William reflects on his own experience dieting as a teenager and addresses the common concern about whether it can stunt growth. He breaks down what the science says, the role of nutrition during adolescence, and the factors that truly influence height and development. If you've ever worried that early dieting might have lasting effects, this episode brings clarity.

Send me a message - text me! A few days ago, I was standing in a shop sending a parcel when I realised I was surrounded by walls of brightly coloured vape liquids. All lined up like sweets, with flavours from mint to bubblegum to strawberry milkshake. And it got me thinking… Governments have worked so hard to make smoking less appealing. It's hidden behind shutters, wrapped in plain packaging with grim warnings, yet vapes get to sit front and centre looking tempting.While I was mulling this over I realised that dieting is treated in exactly the same way – except the difference is, we rarely talk about the health risks of dieting.So in this episode I'm comparing vaping and dieting – how they're sold as “better” choices, the industries behind them, the addictive cycles they create, and why one gets public health warnings while the other gets praise. I'm digging into the physical and psychological effects of dieting, from metabolism slowdown to hormone disruption, disordered eating, and long-term weight cycling.I'm talking about:The parallels between vaping and dieting as “healthier” alternativesWhy both rely on repeat customers to surviveThe hidden harms and health risks of dieting, backed by researchWhy weight stigma, not body size, costs the NHS moreHow different things could look if dieting got the same treatment as smokingIf you've ever wondered why dieting still gets the cultural gold star when it can be so harmful, this one's going to make you think.

In this solo episode, Nicole dives deep into advanced dieting techniques to help you break through fat loss plateaus and make smarter decisions in your fitness journey. Whether you're a competitor, lifestyle client, or just someone who's been stuck in a long dieting phase, this episode covers the nuanced tools that can make or break your progress.Nicole breaks down:Mini cuts — what they are, when to use them, and how to do them without tanking your energy or muscle.Diet breaks — how they differ from cheat days, and why they're a powerful tool for both physical and mental longevity.Refeeds — strategic refeeds vs. random high-calorie days, and how to use them for metabolic and hormonal support.You'll also learn when these tools are appropriate based on your body, your goals, and your history with dieting because timing and strategy matter.If you've ever felt stuck, burnt out, or unsure about when to push vs. when to pause, this episode will give you the clarity you need to diet smarter, not harder.

In this episode of the Other Side Lifestyle Podcast, hosts Jim and Aram engage in a candid conversation with Meghan Stokes about her transformative journey in fitness and health. Meghan shares her experiences from being an athletic child to facing challenges in university, leading to a significant lifestyle change. The discussion delves into the importance of mindset, the sacrifices made for fitness, and the role of support systems in achieving personal goals. Meghan emphasizes the need for self-care, the impact of societal expectations, and the importance of maintaining one's identity amidst life changes. The episode concludes with reflections on relationships and the courage to prioritize personal health and happiness.   Follow Meghan on IG: @meghanstokes93   If you are a coach, sign up now for The Real Coaches Summit 2026 in Las Vegas this April, organized by yours truly - Aram Grigorian.  The speaker lineup is insane, and don't forget macro friendly breakfast, lunch, and dinner is provided, as well as a top shelf open bar happy hour each evening to network and meet the speakers.  No VIP - we are all equals at this event!     You can find us on Instagram: Aram: @4weeks2thebeach Jim: @jimmynutrition   Grab some Serenity Gummies: CuredNutrition.com Code: OSL for 20% OFF Get some t-shirts/tanks/hoodies at:   https://www.othersidelifestyle.com/shop If you'd like to reach out to Aram, you can find him at:  https://www.4weeks2thebeach.com/work-with-me If you'd like to reach out to Jim, you can find him at:  https://www.othersidelifestyle.com/schedule Go get some supplements: www.legionathletics.com, use code: ARAM

Happy Satiated Saturday! When a focus on food and nutrition feels like it starts to take over your life, where you're not eating if you can't find what you've been taught are the cleanest, purest foods, and experience high anxiety whenever interacting with foods outside a set list of internally approved foods, you might be navigating orthorexia. In this week's  episode, I chat with Sabrina Magnan, Certified Holistic Health Coach founder of the Food Freedom Academy, about: The impact of orthorexiaIdentity and control that gets wrapped up in foodIntention in food decisionsNavigating fear and change in food recoveryUnderstanding the cycles of food healing And so much more!You can also read the transcript to this week's episode ​here​: https://www.stephaniemara.com/blog/food-obsession-and-orthorexic-behaviors✨ Reminder that Wednesday, August 27th at 5:00 pm ET is the LIVE Reclaiming Your Body Image with Somatic Eating® Practices Workshop. You can learn more and sign up ​HERE​: https://satiated.mykajabi.com/offers/EkFBjX2Q/checkoutWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Sabrina: Instagram: https://www.instagram.com/sabrina.magnan.health/Website: https://site.sabrinamagnan.com/ Podcast: https://site.sabrinamagnan.com/live-unrestricted-the-intuitive-eating-food-freedom-podcast/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: support@stephaniemara.comSupport the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

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 Part 2 solo recap episode, Vanessa Spina continues breaking down her powerful conversation with protein pioneer Dr. Donald Layman—covering the second half of their in-depth interview on metabolism, insulin resistance, muscle maintenance during menopause, and the launch of a groundbreaking new Protein Quality Hub. If you've ever wondered how to structure your meals to maximize fat loss, support lean mass, and protect your metabolic health as you age—this is the episode you've been waiting for.

tired of dieting? ready to see what happens when you eat more, lift heavier + stronger, and stop chasing diets or the scale? feeling so tied up in it all?you've been told to eat less, train harder, and diet. but what if that's exactly why you're stuck? You've only known the scale as a way to gauge progress. Not measures of true change. Not ones for body composition over timeNo, body fat measures aren't accurate heremonika's story is proof: you don't need another deficityou need to rebuild. she went from flat, tired, and stuck to strong, lean, and free by fueling properly, training with intent, and letting go of the scale drama.monika hated feeling like her results werent getting anywhere so she challenged what she was taught about progress. She realised theres more on the other side, and that what she was measuring wasnt truth. Not unless sheanalysed it with context for patterns It was then she leaned in when I said the scale isnt serving you if all you know is scaleSo she stopped obsessing over the scale. she fueled like an athlete. she built strength instead of shrinking. and that's when everything changed.inside this episode:• why eating more doesn't mean gaining fat• how to rebuild your metabolism with muscle—not restriction• why maintenance is the missing phase most women skip• how to stop letting control run your resultswhat you'll learn:• how to build muscle without fear of fat gain• why slow reverse dieting isn't the magic you think• the real reason maintenance is where results stick• how to track progress when the scale is lying to youfind me @transformxruby on instagramapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxruby 

Send us a textAre you tired of losing the same 20 pounds - again? Sick of restrictive diets, constant cravings, and that nagging feeling that your body just isn't cooperating anymore? If you're over 50 and frustrated with weight gain, muscle loss, and low energy, this episode is your roadmap to sustainable, feel-good fat loss - without counting every calorie or giving up the foods you love. In today's episode of The Over 50 Health & Wellness Show, host Kevin English breaks down the top 5 fat loss strategies for men and women in their 50s and 60s - strategies that are simple, powerful, and actually work in real life. If you want to lose weight, build muscle, and feel strong, confident, and vital again - without crash diets or toxic fitness culture - this one's for you. In this episode, you'll learn:Why “just eat less” is terrible advice for people over 50The simple food swap that makes fat loss easier and tastierHow to build a body that wants to stay lean and strongWhat most diets get dead wrong - and how to break freeHow to think, act, and eat like your healthiest future self 

Welcome back to Ditch the Lab Coat with Dr. Mark Bonta—a podcast where we cut through health hype with evidence, curiosity, and a good dose of scientific skepticism. In this special solo episode, Dr. Bonta takes a step back to reflect on what he's learned after recording over 70 episodes with experts across medicine, wellness, and psychology.Instead of chasing the latest biohacks and trendy do's, Dr. Bonta shares his take on the “don'ts” that could make the biggest difference to our health: don't load your pantry with ultra-processed foods, don't rely on fad diets without respecting your biology, don't ignore your mental resilience, don't keep screens in your bedroom, and don't underestimate the lifelong dangers of substance use—especially alcohol. Drawing from fascinating past guests and peppered with real-life anecdotes, this episode is packed with practical, evidence-based advice that's more about avoiding pitfalls than perfecting routines.So plug in as Dr. Bonta looks back, revisits his birthday reflections, and gives us a no-nonsense breakdown of the habits (and substances) to ditch for a healthier, happier life.Episode Highlights1. Courage to Lead Change — Courage is essential to make necessary healthcare changes; everyone knows what to do, but few are willing to go first. 2. Unlearning as Growth — Success requires letting go of outdated practices, even those we've clung to for decades. 3. Nurses Leading Change — Nurses are often the ones who recognize and push for better patient care, even in the face of resistance. 4. The Role of Clinical Experts — Real-time support from experts can turn ideas into action and prevent regression under pressure. 5. Listening to the Team — Culture change starts with listening to those on the frontlines and empowering their voice. 6. A Better Way to Wean Ventilators — Traditional weaning methods can fail; a spontaneous breathing trial may be more effective. 7. The Importance of Protocols — A clear process protects patients from inconsistency and ensures evidence-based care. 8. Sedation's Downside — Sedation can cause harm; it's time to shift from automatic comfort to mindful, minimal use. 9. The Awakening Moment — A pivotal story about witnessing patients walking while intubated—and the shift it sparked. 10. Belief Before Buy-In — Seeing isn't always believing. Sometimes you must believe there's a better way before you ever see it. 11. What's Possible in Patient Recovery — Awake and mobile patients can achieve more than we think—even while critically ill. 12. Learning From Others — Growth often begins by learning from those who've already done what we thought was impossible. 13. Walking While Intubated — Real-world proof that mobility while ventilated isn't just a theory—it's being done. 14. Staff Impact and Transformation — Watching patients improve has a lasting impact on the staff and the culture of care. 15. Changing ICU Culture — Creating an awake and walking ICU demands a mindset shift and persistent leadership. 16. Making It the New Normal — What was once considered extraordinary can become standard with the right support and structure. 17. The Ripple Effect — Positive change in one unit can influence an entire hospital—and beyond.Episode Timestamps01:00 — Podcast Reflections on Lifespan and Healthcare 04:59 — Living Well: Do's vs. Don'ts 08:33 — Avoid Junk, Embrace Healthy Eating 11:51 — Hormones, Dieting, and Healthy Habits 16:45 — Dangers of Ultra-Processed Foods 18:56 — Prioritize Sleep: Limit Bedroom Screens 23:43 — Breath Work and CBT for Anxiety 27:26 — Optimal Health: Focus on Don'ts 28:38 — Alcohol and Substance Use Dangers 31:43 — Reflections on Healthier LivingDISCLAMER >>>>>>    The Ditch Lab Coat podcast serves solely for general informational purposes and does not serve as a substitute for professional medical services such as medicine or nursing. It does not establish a doctor/patient relationship, and the use of information from the podcast or linked materials is at the user's own risk. The content does not aim to replace professional medical advice, diagnosis, or treatment, and users should promptly seek guidance from healthcare professionals for any medical conditions.   >>>>>> The expressed opinions belong solely to the hosts and guests, and they do not necessarily reflect the views or opinions of the Hospitals, Clinics, Universities, or any other organization associated with the host or guests.    Disclosures: Ditch The Lab Coat podcast is produced by (Podkind.co) and is independent of Dr. Bonta's teaching and research roles at McMaster University, Temerty Faculty of Medicine and Queens University. 

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Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In Part 2 of this powerful interview, legendary protein researcher Dr. Donald Layman returns to the Optimal Protein Podcast to unpack some of the most misunderstood concepts in nutrition today—and to reveal potential groundbreaking changes to the U.S. dietary guidelines around protein, red meat, saturated fat, and carbohydrates. Dr. Layman breaks down what the science actually says about protein dosing, timing, oxidation, and muscle uptake—and who truly needs to worry about protein distribution. Vanessa and Dr. Layman also discuss:

Most struggles with food and eating don't come with a diagnosis.After all we're taught since birth that wanting to lose weight and eat healthy is good thing…right?But what if it's not? What if the constant guilt, rules, and second-guessing aren't just “part of being a woman”—but signs of a deeper struggle that most people never name?This week, I'm joined by University of Texas journalism professor and author Mallary Tenore Tarpley to talk about her memoir Slip—and the messy, quiet reality of disordered eating that lives in the space between full-blown illness and full recovery.Mallary shares what it was like to move from treatment for anorexia into what she calls the middle place:The part no one talks about.The part with fewer rules, but more doubt.Where you look fine… but don't always feel or behave fine.We get into:Why so many women are suffering without ever getting diagnosedThe way our culture normalizes disordered eating through “wellness"What support looks like when you're no longer acutely sickWhy food noise isn't always the problem—and what's really underneath itWhat true recovery looks like day to dayI am truly honored to have Mallary as a guest today and hope her story and this conversation help you feel seen and to know you aren't alone. This is truly a must listen for every woman who has ever been on a diet, felt guilty for eating something “bad,” hated how their body looked or knows a woman who has….so that's all of us

In this episode of the LEANbody Show, I'm breaking down one of the most misunderstood (and most skipped!) parts of a successful fat loss journey: the reverse diet.   If you've ever felt anxious about eating more after a diet—or worried the scale will undo all your progress—this episode is a must-listen.   In this episode, you'll learn: What a reverse diet actually is (and isn't) Why it's essential for long-term metabolic health The difference between weight gain and fat gain How to reduce fat gain during a reverse Why obsessing over the scale could be holding you back   ✨ Ready to stop yo-yo dieting and start fueling your body without fear? Apply for 1:1 coaching with myself or a coach on my team! https://acebarbell.com/nutrition-coaching/    Grab my free reverse dieting guide:  https://acebarbell.com/product/guide-to-reverse-dieting/  Connect with me on Instagram: https://www.instagram.com/kellielargay/ Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Train with me

Have you ever wondered why, despite knowing everything about weight loss, you still can't stop obsessing over food and your body? Why do you feel stuck in a loop of control, restriction, and guilt—even when you “do everything right”? And you feel like something deeper is driving your patterns? The truth is, it's not about willpower, the number on the scale, or your latest diet. It's about the emotional rollercoaster that fuels your decisions—feeling amazing one moment, spiraling the next, and waking up full of regret. You try to manage the symptoms with control or perfectionism, but that only leads to more disconnection, shame, and isolation. Eventually, you're left wondering if real freedom around food and weight is even possible. In this episode, Leslie reveals how the root cause isn't food at all—it's your emotions and unhealed belief systems. Through her HEAL method, using Hypnosis, emotional mastery, and subconscious reprogramming, you'll learn how to break free from the endless food chatter and finally feel safe, empowered, and at peace in your own body. This isn't another diet—it's the last stop on your weight loss journey. “If emotions are driving your food, they're driving your money, they're driving your energy, and you're not learning how to actually address them, you're avoiding them. What's your future going to look like? I can imagine that, basically, what your future is going to look like is you continuing to be a ping pong ball that is reacting to feelings.” - Leslie Thornton What you will learn from this episode: 01:20. - Why you're not broken and that healing is possible 04:00 - Dieting struggles, emotional roots and why Leslie is the most qualified to help you  in your healing 07:38 - The emotional spiral and mental exhaustion behind control, restriction, and perfectionism around food 13:23 - The illusion of freedom in strict dieting and how food control can mask deeper emotional triggers 15:00 - What true freedom is like  20:02 - Why the problem isn't the food or the weight 24:12 - How emotions—not logic—drive behaviors around food, money, and self-worth and how true transformation begins with self-love 29:53 - Unprocessed emotions: how it creates isolation, self-sabotage, and destructive cycles that affect both personal well-being and relationships 32:20 - Hypnosis as a way to healing emotional root causes of food obsession through hypnosis and self-worth work Valuable Resources: Join my next LIVE masterclass Join the 8-week Fastrack to Food Freedom Program -Guaranteed mental and emotional freedom from food  Connect With Leslie Thornton: Book A Clarity Call Website Facebook LinkedIn Email: Leslie@hpwl.co If you enjoy the podcast, Would you please consider leaving a quick review on Apple Podcasts/iTunes in under 60 seconds? It brightens our day and helps us bring you incredible guests for top-notch content. Plus, I cherish reading every review! Click here to make a difference!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3071: JC Deen offers a strategic breakdown of how to intentionally lose muscle mass while dieting ideal for athletes in weight-class sports or anyone seeking a leaner frame. He demystifies common misconceptions and provides precise methods for reducing muscle through controlled calorie deficits, specific training changes, and deliberate nutritional shifts. Read along with the original article(s) here: https://jcdfitness.com/2009/09/how-to-lose-muscle-while-dieting/ Quotes to ponder: "If you want to lose muscle, you'll have to stop training them so hard, stop giving them a reason to stick around." "Eating in a deficit, doing cardio, and lowering your protein intake will surely help the muscle fall off." "You can't expect to maintain your muscle mass if you're not giving your body the stimulus or fuel to do so." Episode references: The Rosedale Diet by Ron Rosedale: https://www.amazon.com/Rosedale-Diet-Ron/dp/0060565721 Burn the Fat, Feed the Muscle by Tom Venuto: https://www.amazon.com/Burn-Fat-Feed-Muscle-Transformation/dp/0804137846 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3071: JC Deen offers a strategic breakdown of how to intentionally lose muscle mass while dieting ideal for athletes in weight-class sports or anyone seeking a leaner frame. He demystifies common misconceptions and provides precise methods for reducing muscle through controlled calorie deficits, specific training changes, and deliberate nutritional shifts. Read along with the original article(s) here: https://jcdfitness.com/2009/09/how-to-lose-muscle-while-dieting/ Quotes to ponder: "If you want to lose muscle, you'll have to stop training them so hard, stop giving them a reason to stick around." "Eating in a deficit, doing cardio, and lowering your protein intake will surely help the muscle fall off." "You can't expect to maintain your muscle mass if you're not giving your body the stimulus or fuel to do so." Episode references: The Rosedale Diet by Ron Rosedale: https://www.amazon.com/Rosedale-Diet-Ron/dp/0060565721 Burn the Fat, Feed the Muscle by Tom Venuto: https://www.amazon.com/Burn-Fat-Feed-Muscle-Transformation/dp/0804137846 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Friday solo episode, Vanessa Spina breaks down the first half of her latest interview with Dr. Donald Layman — legendary protein researcher and one of the most featured guests in the history of the Optimal Protein Podcast. They cover game-changing updates to U.S. dietary guidelines, red meat's misunderstood role in metabolic health, and the science of protein timing for fat loss and body recomposition. Whether you're over 30, in a fat loss phase, or simply looking to optimize your protein intake, this episode is packed with insight.

TO LEARN MORE:       www.CrossFitEdwardsville.com       www.Facebook.com/CrossFitEdwardsville      TikTok: @crossfitedwardsville      Instagram: @crossfitedwardsville        Twitter: @cfedwardsville        YouTube: CrossFit Edwardsville TO GET STARTED AT CFE:     Book a No-Sweat Conversation with a coach, using this scheduler:          https://crossfitedwardsville.com/intro/    You can also find the link to schedule on our website. While this show is educational & entertaining in nature, it does not replace or supplant professional medical guidance from your own physician. Before beginning any exercise or nutrition program, please first consult with your doctor. 

Message Jason on Facebook  Follow Jason Cook in Instagram Follow Jason Cook on FB  Email Jason Cook here jason@lwcvip.com Testimonials click here Join the Weight Loss Secrets for Women 50+ Community Supplements  

K100 w/ Konnan & Disco is presented to you by BetOnline! BetOnline is your #1 source for all sports! Get all the latest stats, news, scores, odds, & lines, plus follow your favorite teams! Plus, use the code BLEAV for a 50% welcome bonus! Check out our Patreon site at Konnan.me and Patreon.com/Konnan for extra audio, FULL AD FREE episodes, exclusive video, listener roundtable discussion shows, weekly watch-a-longs, call in shows with Konnan and DI, plus so much more! Get Interactive on Twitter @Konnan5150 @TheRealDisco @JFFeeney3rd @TheCCNetwork1 @K100Konnan @TheHughezy @HarryRuiz @HugoSavinovich @RoyLucier Youtube: https://www.youtube.com/@KeepinIt100OFFICIAL @K100Konnan on Facebook, Twitter, and Instagram! Rugiet's 3-in-1 formula gets you ready in just 15 mins on avg & effects can last up to 36 hrs. Stay confident, present, & in control in the bedroom! Connect at rugiet.com/k100 to see if Rugiet Ready's right for you. You can use code K100 to get 15% off! Check out LegacySupps.com and use the code K100 for 10% off of their fat burner, pre workout, testosterone supplement, and sleep aid! Brought to you by friend of the show, Nick Aldis! Plus they now carry Women's supplements, brought to you by Mickie James! Get 15% off the exciting & innovative products at Manscaped.com by using our code K100! Smell good, stay groomed, & support Konnan, Disco, & Joe! That's a win for everyone! TheAeonMan.com brings you high quality Superfood Protein, world class New Zealand Deer Antler Velvet extract for natural testosterone, & world class New Zealand Deer Antler Velvet extract to eradicate joint pain & more for your health & supplement needs! Use code WELCOME15 for 15% off!

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. This week on the Optimal Protein Podcast, I'm thrilled to be joined once again by Dr. Don Layman, one of the world's foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, and the metabolic significance of leucine as a primary trigger for muscle protein synthesis. Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body's exact essential amino acid requirements—moving beyond methods like PDCAAS. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA We also discuss: Why protein quality should be defined by amino acid content, not nitrogen How leucine “shows up in nature” in exact ratios that muscle recognizes The four key signals muscle responds to: energy, leucine, insulin, and IGF-1 What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states How protein turnover drives up to 20% of your resting metabolic rate The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs Why the term “protein requirement” is misleading—and why we actually have amino acid requirements Dr. Layman's response to the 100 g of protein study on protein distribution  A preview of what's really happening during fat loss, and how muscle preservation strategies can make or break long-term success This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition.

Nutritionist and eating disorder expert Chris Sandel joins me on the pod to unpack one of the most pivotal (and haunting) studies in nutrition science: the Minnesota Starvation Experiment.We explore the psychological, emotional, and physical impacts of semi-starvation — and how this study helps us better understand modern-day disordered eating, diet culture, and the realities of recovery. Chris shares powerful insights into the biological realities of hunger, why restriction so often leads to feelings of food obsession and binge eating, and why recovery isn't about “willpower” — it's about safety, nourishment, and compassion.We talk about so much, including:* The history and phases of the Minnesota Starvation Experiment* How body weight played a role in this study (in ways you may not expect)* Why we feel fine (and even “good”) for a while when first restricting food* How under-eating affects our mental health, mood, and personality* What calorie restriction actually does to our metabolism, cardiovascular system, hormones, and nervous system* Why eating disorders are more than “just about food”* Why hunger can feel insatiable after periods of restriction* The amount of food it really requires to help a body feel safe again* The role of body trust in healing, and how to move through the fear* What the study reveals about the failures of diets, GLP-1s, and the high-protein hypeWhether you're healing from disordered eating, supporting someone who is, or rethinking your relationship with food, this conversation offers deep validation and science-backed clarity.Today's episode is free, but if you're finding value in this podcast, please support the show on Substack for bonus episodes, community engagement, and access to "Ask Abbie" at abbieattwoodwellness.substack.com/subscribeApply for Abbie's Group Membership:Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-groupSocial media:Find the show on Instagram: @fullplate.podcastFind Abbie on Instagram: @abbieattwoodwellnessAbout Chris: Chris Sandel is a nutritionist, coach and eating disorder expert. He graduated with a Diploma in Nutritional Therapy in 2008 and founded his own company, Seven Health, in 2009 and found his calling in working with eating disorders and helping people to fully recover. As a perpetual student, Chris Sandel is also trained in Intuitive Eating (IE), Health At Every Size (HAES)®, Motivational Interviewing (MI), Acceptance and Commitment Therapy (ACT), polyvagal theory, Neuro-Linguistic Programming (NLP), behavioural psychology, and habit formation. Originally from Sydney, Chris lives in Scotland with his wife Ali and 7-year-old son Ramsay.Chris's Website: https://seven-health.com/ Podcast: https://open.spotify.com/show/1pWgaxVApnLKQNIknw86Dm?si=65b21245ffd74be6 Podcast Cover Photography by Anya McInroyPodcast Editing by Brian WaltersThis podcast is ad-free and support comes from your support on Substack. Subscribe HERE. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

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 solocast episode, Vanessa shares a detailed recap of her interview with Dr. Eduardo de Souza, associate professor at the University of Tampa and one of the world's leading researchers in body recomposition and exercise science. This episode is a masterclass on building muscle and losing fat at the same time—even for trained individuals. ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Vanessa dives deep into: The myth that you can't gain muscle while losing fat Why protein intake is critical during fat loss How much of a calorie deficit is too much What matters more: training volume, intensity, or frequency? Whether cardio helps or hurts your gains The science behind meal timing and nighttime protein How sleep deprivation impacts protein synthesis and fat burning The truth about bulking and cutting vs. lean gains Dr. de Souza's “recomposition roadmap” for sustainable results The real “secret” to fat loss: consistency Emerging research on creatine for cognition and sleep Vanessa's personal results with exogenous ketones for brain and fat loss This recap is packed with actionable advice to help you optimize your fat loss, preserve your muscle, and build a body that reflects your hard work. Whether you're plateaued in your results or just want to take your progress to the next level, this episode is filled with evidence-based tools to guide your journey. Links mentioned: ➡️ Ketone IQ – 30% off subscription + free gift with second shipment: https://ketone.com/VANESSA ➡️ TONE Breath Ketone Analyzer – 20% off with code VANESSA ➡️ Tone Luxe Red Light Therapy Collection – 20% off with code VANESSA Free high-protein keto guide: The Keto Reset eBook 

You're listening to Burnt Toast! Today, my guest isMara Gordon, MD. Dr. Mara is a family physician on the faculty of Cooper Medical School of Rowan University, as well as a writer, journalist and contributor to NPR. She also writes the newsletter Your Doctor Friend by Mara Gordon about her efforts to make medicine more fat friendly. And she was previously on the podcast last November, answering your questions on how to take a weight inclusive approach to conditions like diabetes, acid reflux, and sleep apnea.Dr. Mara is back today to tackle all your questions about perimenopause and menopause! Actually, half your questions—there were so many, and the answers are so detailed, we're going to be breaking this one into a two parter. So stay tuned for the second half, coming in September! As we discussed in our recent episode with Cole Kazdin, finding menopause advice that doesn't come with a side of diet culture is really difficult. Dr Mara is here to help, and she will not sell you a supplement sign or make you wear a weighted vest. This episode is free but if you value this conversation, please consider supporting our work with a paid subscription. Burnt Toast is 100% reader- and listener-supported. We literally can't do this without you.PS. You can always listen to this pod right here in your email, where you'll also receive full transcripts (edited and condensed for clarity). But please also follow us in Apple Podcasts, Spotify, Stitcher, and/or Pocket Casts! And if you enjoy today's conversation, please tap the heart on this post — likes are one of the biggest drivers of traffic from Substack's Notes, so that's a super easy, free way to support the show!And don't miss these: Episode 203 TranscriptVirginiaWhen I put up the call out for listener questions for this, we were immediately inundated with, like, 50 questions in an hour. People have thoughts and feelings and need information! So I'm very excited you're here. Before we dive into the listener questions, let's establish some big picture framing on how we are going to approach this conversation around perimenopause and menopause.MaraI should start just by introducing myself. I'm a family doctor and I have a very general practice, which means I take care of infants and I have a couple patients who are over 100. It's amazing. And families, which is such an honor, to care for multiple generations of families. So, perimenopause and menopause is one chunk of my practice, but it is not all of it.I come from the perspective of a generalist, right? Lots of my patients have questions about perimenopause and menopause. Many of my patients are women in that age group. And I have been learning a lot over the last couple of years. The science is emerging, and I think a lot of practice patterns amongst doctors have really changed, even in the time that I have been in practice, which is about 10 years. There has been a huge shift in the way we physicians think about menopause and think about perimenopause, which I think is mostly for the better, which is really exciting.There's an increased focus on doctors taking menopause seriously, approaching it with deep care and concern and professionalism. And that is excellent. But this menopause advocacy is taking place in a world that's really steeped in fatphobia and diet culture. Our culture is just so susceptible to corporate influence. There are tons of influencers who call themselves menopause experts selling supplements online, just selling stuff. Sort of cashing in on this. And I will note, a lot of them are medical doctors, too, so it can be really hard to sort through.VirginiaYour instinct is to trust, because you see the MD.MaraTotally. There's a lot of diet talk wrapped up in all of it, and there's a lot of fear-mongering, which I would argue often has fatphobia at its core. It's a fear of fatness, a fear of aging, a fear of our bodies not being ultra thin, ultra sexualized bodies of adolescents or women in their 20s, right? This is all to say that I think it's really exciting that there's an increased cultural focus on women's health, particularly health in midlife. But we also need to be careful about the ways that diet culture sneaks into some of this talk, and who might be profiting from it. So we do have some hearty skepticism, but also some enthusiasm for the culture moving towards taking women's concerns and midlife seriously.VirginiaThe cultural discourse around this is really tricky. Part of why I wanted you to come on to answer listener questions is because you approach healthcare from a weight inclusive lens, which is not every doctor. It is certainly not every doctor in the menopause space. And you're not selling us a supplement line or a weighted vest, so that's really helpful. So that's a good objective place for us to start! Here's our first question, from Julie: It's my understanding that the body naturally puts on weight in menopause, especially around the torso, and that this fat helps to replace declining estrogen, because fat produces estrogen. I don't know where I've heard this, but I think it's true? But I would like to know a doctor's explanation of this, just because I think it's just more evidence that our bodies know what they're doing and we can trust them, and that menopause and the possible related weight gain is nothing to fear or dread or fight.MaraOof, okay, so we are just diving right in. Thank you so much for this question. It's one I get from many of my patients, too. So I looked into some of the literature on this, and it is thought that declining estrogen—which happens in the menopausal transition—does contribute to what we call visceral adiposity, which is basically fatty tissue around the internal organs. And in clinical practice, we approximate this by assessing waist circumference. This is really spotty! But we tend to think of it as “belly fat,” which is a fatphobic term. I prefer the term “visceral adiposity” even though it sounds really medical, it gets more specifically at what the issue is, which is that this particular adipose tissue around internal organs can be pathologic. It can be associated with insulin resistance, increasing risk of cardiovascular disease, and risk of what we call metabolic—here's a mouthful—metabolic dysfunction associated steatotic liver disease, which is what fatty liver disease has been renamed.So I don't think we totally understand why this happens in the menopausal transition. There is a hypothesis that torso fatty tissue does help increase estrogen, and it's the body's response to declining estrogen and attempts to preserve estrogen. But in our modern lives, where people live much longer than midlife, it can create pathology. VirginiaI just want to pause there to make sure folks get it. So it could be that this extra fat in our torsos develops for a protective reason —possibly replacing estrogen levels—but because we now live longer, there's a scenario where it doesn't stay protective, or it has other impacts besides its initial protective purpose.MaraRight? And this is just a theory. It's kind of impossible to prove something like that, but many menopause researchers have this working theory about, quote—we've got to find a better term for it—belly fat. What should we call it, Virginia? Virginia. I mean, or can we reclaim belly fat? But that's like a whole project. There is a lot of great work reclaiming bellies, but we'll go with visceral adiposity right now.MaraAnyway, this is an active area of menopause research, and I'm not sure we totally understand the phenomenon. That being said, Julie asks, “Should we just trust our bodies?” Do our bodies know what they're doing? And I think that's a really philosophical question, and that is the heart of what you're asking, Julie, rather than what's the state of the research on visceral adiposity in the menopause transition.It's how much do we trust our bodies versus how much do we use modern medicine to intervene, to try to change the natural course of our bodies? And it's a question about the role that modern medicine plays in our lives. So obviously, I'm a fan of modern medicine, right? I'm a medical doctor. But I also have a lot of skepticism about it. I can see firsthand that we pathologize a lot of normal physiologic processes, and I see the way that our healthcare system profits off of this pathology.So this is all to say: Most people do tend to gain weight over time. That's been well-described in the literature. Both men and women gain weight with age, and women tend to gain mid-section weight specifically during the menopausal transition, which seems to be independent of age. So people who go through menopause earlier might see this happen earlier. This weight gain is happening in unique ways that are affected by the hormone changes in the menopausal transition, and I think it can be totally reasonable to want to prevent insulin resistance or prevent metabolic dysfunction in the liver using medications. Or can you decide that you don't want to use medications to do that; diet and exercise also absolutely play a role. But I think it's a deep question. I don't know, what do you think? Virginia, what's your take?VirginiaI think it can be a both/and. If everybody gains weight as we age, and particularly as we go through menopause transition, then we shouldn't be pathologizing that at baseline. Because if everybody does it, then it's a normal fact of having a human body. And why are we making that into something that we're so terrified of?And I think this is what we're going to get more into with these questions: It's also possible to say, can we improve quality of life? Can we extend life? Can we use medicine to help with those things in a way that makes it not about the weight gain, but about managing the symptoms that may or may not be caused by the weight gain? If the weight gain correlates with insulin resistance, of course you're going to treat the insulin resistance, because the insulin resistance is the concern. Does that mean weight loss is the thing we have to do? Not necessarily.MaraTotally. I define size inclusive medicine—which is the way that I practice medicine—as basically not yelling at my patients to lose weight. And it's quite revolutionary, even though it shouldn't be. I typically don't initiate conversations about weight loss with my patients. If my patients have evidence of metabolic dysfunction in the liver, if they have evidence of diabetes or pre-diabetes, if they have high blood pressure, we absolutely tackle those issues. There's good medications and non-medication treatments for those conditions.And if my patients want to talk about weight loss, I'm always willing to engage in those conversations. I do not practice from a framework of refusing to talk with my patients about weight loss because I feel that's not centering my patients' bodily autonomy. So let's talk about these more objective and less stigmatized medical conditions that we can quantify. Let's target those. And weight loss may be a side effect of targeting those. Weight loss may not be a side effect of targeting those. And there are ways to target those conditions that often don't result in dramatic or clinically significant weight loss, and that's okay.One other thing I'll note that it's not totally clear that menopausal weight gain is causing those sort of metabolic dysfunctions. This is a really interesting area of research. Again, I'm not a researcher, but I follow it with interest, because as a size-inclusive doctor, this is important to the way that I practice. So there's some school of thought that the metabolic dysfunction causes the weight gain, rather than the weight gain causing the metabolic dysfunction. And this is important because of the way we blame people for weight gain. We think if you gain weight, you've caused diabetes or whatever. This flips thta narrative on its head. Diabetes is a really complex disease with many, many factors affecting it. It's possible that having a genetic predisposition to cardiometabolic disease may end up causing weight gain, and specifically this visceral adiposity. So this is all to say there's a lot we don't understand. And I think at the core is trying to center my patients values, and de-stigmatize all of these conversations.VirginiaI love how Julie phrased it: “The possible related weight gain in menopause is maybe nothing to fear, dread, or fight.” I think anytime we can approach health without a mindset of fear and dread and not be fighting our bodies, that seems like it's going to be more health promoting than if we're going in like, “Oh my God, this is happening. It's terrible. I have to stop it.”And this is every life stage we go through, especially as women. Our bodies change, and usually our bodies get bigger. And we're always told we have to fight through puberty. You have a baby, you have to get your body back as quickly as possible. I do think there's something really powerful in saying: “I am going through a big life change right now so my body is supposed to change. I can focus on managing the health conditions that might come along with that, and I can also let my body do what it needs to do.” I think we can have both.MaraYeah, that's so beautifully said. And Julie, thank you for saying it that way.VirginiaOkay, so now let's get into some related weight questions.I was just told by my OB/GYN that excess abdominal weight can contribute to urinary incontinence in menopause. How true is this, and how much of a factor do you think weight is in this situation? And I think the you know, the unsaid question in this and in so many of these questions, is, so do I have to lose weight to solve this issue?MaraYes. So this is a very common refrain I hear from patients about the relationship between BMI and sort of different processes in the body, right? I think what the listeners' OB/GYN is getting at is the idea that mass in the abdomen and torso might put pressure on the pelvic floor. And more mass in the torso, more pressure on the pelvic floor.But urinary incontinence is extremely complicated and it can be caused by lots of different things. So I think what the OB/GYN is alluding to is pelvic floor weakness, which is one common cause. The muscles in the pelvic floor, which is all those muscles that basically hold up your uterus, your bladder, your rectum—all of those muscles can get weak over time. But other things can cause urinary incontinence, too. Neurological changes, hormonal changes in menopause, can contribute.Part of my size inclusive approach to primary care is I often ask myself: How would I treat a thin person with this condition? Because we always have other treatment options other than weight loss, and thin people have urinary incontinence all the time.VirginiaA lot of skinny grandmas are buying Depends. No shame!MaraTotally, right? And so we have treatments for urinary incontinence. And urinary incontinence often requires a multifactorial treatment approach.I will often recommend my patients do pelvic floor physical therapy. What that does is strengthen the pelvic floor muscles particularly if the person has been pregnant and had a vaginal delivery, those muscles can really weaken, and people might be having what we call genitourinary symptoms of menopause. Basically, as estrogen declines in the tissue of the vulva, it can make the tissue what we call friable.VirginiaI don't want a friable vulva! All of the language is bad.MaraI know, isn't it? I just get so used to it. And then when I talk to non-medical people, I'm like, whoa. Where did we come up with this term? It just means sort of like irritable.VirginiaOk, I'm fine having an irritable vulva. I'm frequently irritable.MaraAnd so that can cause a sensation of having to pee all the time. And that we can treat with topical estrogen, which is an estrogen cream that goes inside the vagina and is an amazing, underutilized treatment that is extremely low risk. I just prescribe it with glee and abandon to all of my patients, because it can really help with urinary symptoms. It can help with discomfort during sex in the menopausal transition. It is great treatment.VirginiaItchiness, dryness…MaraExactly, yeah! So I was doing a list of causes of urinary incontinence: Another one is overactive bladder, which we often use oral medications to treat. That helps decrease bladder spasticity. So this is all to say that it's multifactorial. It's rare that there's sort of one specific issue. And it is possible that for some people, weight loss might help decrease symptoms. If somebody loses weight in their abdomen, it might put less pressure on the pelvic floor, and that might ease up. But it's not the only treatment. So since we know that weight loss can be really challenging to maintain over time for many, many reasons, I think it's important to offer our patients other treatment options. But I don't want to discount the idea that it's inherently unrelated. It's possible that it's one factor of many that contributes to urinary incontinence.VirginiaThis is, like, the drumbeat I want us to keep coming back to with all these issues. As you said, how would I treat this in a thin person? It is much easier to start using an estrogen cream—like you said, low risk, easy to use—and see if that helps, before you put yourself through some draconian diet plan to try to lose weight.So for the doctor to start from this place of, “well, you've got excess abdominal fat, and that's why you're having this problem,” that's such a shaming place to start when that's very unlikely to be the full story or the full solution.MaraTotally. And pelvic PT is also underutilized and amazing. Everyone should get it after childbirth, but many people who've never had children might benefit from it, too.VirginiaOkay, another weight related question. This is from Ellen, who wrote in our thread in response to Julie's question. So in related to Julie's question about the role of declining estrogen in gaining abdominal fat:If that's the case, why does hormone replacement therapy not mitigate that weight gain? I take estrogen largely to support my bone health due to having a genetic disorder leading to fragile bones, but to be honest I had hoped that the estrogen would also help address the weight I've put on over the past five years despite stable eating and exercise habits. That hasn't happened, and I understand that it generally doesn't happen with HRT, but I don't understand why. I guess I'd just like to understand better why we tend to gain abdominal fat in menopause and what if anything can help mitigate that weight gain. I'm working on self acceptance for the body I have now, and I get frustrated when clothes I love no longer fit, or when my doctor tells me one minute to watch portion sizes to avoid weight gain, and the next tells me to ingest 1000 milligrams of calcium per day, which would account for about half of the calories I'm supposed to eat daily in order to lose weight or not gain more weight. It just feels like a lot of competing messages! Eat more protein and calcium, but have a calorie deficit. And it's all about your changing hormones, but hormone replacement therapy won't change anything.Ellen, relatable. So many mixed messages. Dr. Mara, you spoke to what we do and don't know about the abdominal fat piece a little bit already in Julie's question, so I think we can set that aside. But yes, if estrogen is playing a role, why does hormone replacement therapy not necessarily impact weight? And what do we do with the protein of it all? Because, let me tell you, we got like 50 other questions about protein.MaraI will answer the first part first: I don't think we know why menopausal hormone therapy does not affect abdominal fat. You're totally right. It makes intuitive sense, but that's not what we see clinically. There's some evidence that menopausal hormone therapy can decrease the rate of muscle mass loss. But we consider it a weight neutral treatment. Lots of researchers are studying these questions. But I don't think anybody knows.So those messages feel like they're competing because they are competing. And I don't think we understand why all these things go on in the human body and how to approach them. So maybe I'll turn the question back to you, Virginia. How do you think about it when you are seeking expertise and you get not a clear answer?VirginiaI mean, I'm an irritable vulva when it happens, that's for sure. My vulva and I are very irritated by conflicting messages. And I think we're right to be. I think Ellen is articulating a real frustration point.The other thing Ellen is articulating is how vulnerable we are in these moments. Because, as she's saying, she's working on self-acceptance for the body she has. And I think a lot of us are like, “We don't want weight loss to be the prescription. We don't want to feel pressured to go in that direction.” And then the doctor comes in and says, “1000 milligrams of calcium a day, an infinity number of protein grams a day. Also lose weight.” And then you do find yourself on that roller coaster or hamster wheel—choose your metaphor. Again, because we're so programmed to think “well, the only option I have is to try to control my weight, control my weight, control my weight.” And you get back in that space.What I usually try to do is phone a friend, have a plan to step myself out of that. Whether it's texting my best friend or texting Corinne, so they can be that voice of reason. And I would do this for them, too! You need help remembering: You don't want to pursue intentional weight loss. You're doing all this work on self-acceptance. Dieting is not going to be helpful. So what can you take from this advice that does feel doable and useful? And maybe it's not 1000 milligrams of calcium a day, but maybe it's like, a little more yogurt in your week. Is there a way you can translate this to your life that feels manageable? I think it's what you do a great job of. But I think in general, doctors don't do a great job with that part.MaraYeah, I bet you Ellen's doctor had 15 minutes with her. And was like, “Well, eat all this calcium and definitely try to lose weight,” right? And then was rushing out the door because she has 30 other patients to see that day.I think doctors are trying to offer what maybe they think patients want to hear, which is certainty and one correct answer. And it can feel hard to find the space to sort of sit in the uncertainty of medicine and health and the uncertainty of like our bodies. And corporate medicine is not conducive to that, let's put it that way.VirginiaBut so how much protein do we need to be eating?MaraI have no idea. Virginia, I don't think anybody knows. I think exercise is good for you. It's not good for every single body at every single moment in time. If you just broke your foot, running is not a healthy activity, right? If you're recovering from a disordered relationship with exercise, it's not healthy.But, movement in general prolongs our health span. And I'm reluctant to even say this, but, the Mediterranean diet—I hate even calling it a diet, right? But vegetables, protein—I don't even want to call them healthy fats, it's just so ambiguous what that means. But olive oil. All those things seem to be good for you. With the caveat that it's really hard to study the effects of diet. And this is general diet, not meaning a restrictive diet, but your diet over time. But I don't think we know how much, how much protein one needs to eat. It is unknowable.VirginiaAnd that's why, I think what we've been saying about figure out how to translate this into something that feels doable in your life. It's not like, Oh, olive oil forever. Never butter again. MaraOf course not. I love butter. Oh, my God. Extra butter!VirginiaRight. Butter is core to the Burnt Toast philosophy. I know you wouldn't be coming here with an anti-butter agenda.MaraOh, of course not. Kerry Gold forever.VirginiaBut it's, how can you take this and think about what makes sense in your life and would add value and not feel restrictive? And that's hard to do that when you're feeling vulnerable and worried and menopause feels like this big, scary unknown. But you still have the right to do that, because it's still your body.MaraBeautifully said.ButterVirginiaWell, this has all been incredibly helpful. Let's chat about things that are bringing us joy. Dr Mara, do you have some Butter for us? MaraI had to think about this a lot. The Butter question is obviously the most important question of the whole conversation.We have been in a heat wave in Philly, where I live, and it's really, really hot, and we have a public pool that is four blocks from our house. Philly actually has tons of public pools. Don't quote me on this, but I've heard through the grapevine—I have not fact-checked this—that it is one of the highest per capita free public pools in the country. I don't know where I heard that from. I know I should probably look that up, but anyway, we've got a lot of pools in Philly. And there's one four blocks from my house.So I used to think of pool time as a full day, like a Saturday activity. Like you bring snacks, you bring a book, you lounge for hours. But our city pool is very bare bones. There's no shade. And so, I have come to approach it as an after work palate cleanser. We rush there after I get my kid from daycare, and just pop in, pop out. It's so nice. And pools are so democratic. Everybody is there cooling off. There's no body shame. I mean, I feel like it's actually been quite freeing for my experience of a body shame in a bathing suit, because there's no opportunity to even contemplate it. Like you have to hustle in there to get there before it closes. There's no place to put your stuff. So you can't do all those body shielding techniques. You have to leave your stuff outside of the pool. So you have to go in in a bathing suit. And it's just like, all shapes and sizes there. I love it. So public pools are my Butter.VirginiaWe don't have a good public pool in my area, and I wish we did. I'm so jealous. That's magical. Since we're talking about being in midlife, I'm going to recommend the memoir, Actress of a Certain Age: My Twenty-Year Trail to Overnight Success by Jeff Hiller, which I just listened to on audiobook. Definitely listen to it on audiobook. Obviously, Jeff Hiller is a man and not in menopause, but he is in his late 40s, possibly turned 50. He's an actress of a certain age, as he says. If you watched “Somebody Somewhere” with Bridget Everett, he plays her best friend Joel. And the show was wonderful. Everyone needs to watch that.But Jeff Hiller is someone who had his big breakout role on an HBO show at the age of, like, 47 or something. And so it's his memoir of growing up as a closeted gay kid in Texas, in the church, and then moving to New York and pursuing acting and all that. It's hilarious. It's really moving. It made me teary several times. He is a beautiful writer, and it just makes you realize the potential of this life stage. And one of his frequent refrains in the book, and it's a quote from Bridget Everett, is Dreams Don't have Deadlines, and realizing what potential there is in the second half of our lives, or however you want to define it. Oh my gosh, I loved it so much. There's also a great, great interview with Jeff on Sam Sanders podcast that I'll link to as well. That's just like a great entry point, and it will definitely make you want to go listen to the whole book.MaraI love it.I will briefly say one thing I've been thinking about during this whole conversation is a piece by the amazing Anne Helen Petersen who writes Culture Study, which is one of my favorites of course, in addition to Burnt Toast. She wrote a piece about going through the portal. That was what she calls it. And she writes about how she's talking with her mom, I think, who says, “Oh, you're starting to portal!” to Anne. And I just love it.What she's getting at is this sort of surge of creativity and self confidence and self actualization that happens in midlife for women in particular. And I just love that image. Whenever I think of doing something that would have scared me a few years ago, or acting confident, appropriately confident in situations. I'm like, I'm going into the portal. I just, I love it, it's so powerful, and I think about it all the time.VirginiaWell, thank you so much for doing this. This was really wonderful. Tell folks where they can find you and how we can support your work.MaraThank you so much, Virginia. I'm such a fan of your work. It has been so meaningful, meaningful to me, both personally and professionally. So it's such an honor to be here again. You can find me on Substack. I write Your Doctor Friend by Mara Gordon . And I'm on Instagram at Mara Gordon MD, too. And you can find a lot of my writing on NPR as well. And I'm writing a book called, tentatively, How to Take Up Space, and it's about body shame and health care and the pursuit of health and wellness. So lots of issues like we touched on today, and hopefully that will be coming into the world in a couple of years. But yeah, thanks so much for having me, Virginia.The Burnt Toast Podcast is produced and hosted by Virginia Sole-Smith (follow me on Instagram) and Corinne Fay, who runs @SellTradePlus, and Big Undies.The Burnt Toast logo is by Deanna Lowe.Our theme music is by Farideh.Tommy Harron is our audio engineer.Thanks for listening and for supporting anti-diet, body liberation journalism! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit virginiasolesmith.substack.com/subscribe

It's time to get on a good and daily diet of the word of life. -------- Thank you for listening! Your support of Joni and Friends helps make this show possible.     Joni and Friends envisions a world where every person with a disability finds hope, dignity, and their place in the body of Christ. Become part of the global movement today at www.joniandfriends.org   Find more encouragement on Instagram, TikTok, Facebook, and YouTube.

Have you ever slashed your calories, skipped meals, or jumped on the latest crash diet—only to feel more exhausted, gain weight, or see your thyroid numbers worsen? You're not alone. In this eye-opening episode, we dive deep into the long-term effects of crash dieting, undereating, and yo-yo dieting on your thyroid and metabolism.We'll unpack how extreme calorie restriction can trigger hormonal imbalances, slow down your metabolism, and even contribute to hypothyroidism -- making it worse! You'll learn how the body adapts to chronic undernourishment, why water fasting and “metabolic confusion” might do more harm than good, and what strategies actually help restore metabolic health after years of dieting.In this episode, you'll learn:How crash dieting can suppress thyroid function and lower your metabolic rateWhy undereating—even "clean eating"—can trigger weight gain and fatigueThe hidden risks of water fasting and extreme carb cycling for people with hypothyroidismWhat metabolic adaptation is, and how to repair itHow to safely rebuild your metabolism and support thyroid recoverySustainable strategies for long-term weight and energy balanceIf you're struggling with weight management, energy crashes, or thyroid symptoms that won't improve—despite eating “healthy”—this conversation is a must-listen. Tune in to discover practical, sustainable steps to rebuild your metabolism, support your thyroid, and ditch the diet cycle for good.LEARN MOREYou can learn more about the topic from Paloma: Can Crash Dieting Cause Hypothyroidism?https://www.palomahealth.com/learn/crash-dieting-hypothyroidism The Effect of Dieting on Your Thyroid Healthhttps://www.youtube.com/live/wfP0IUZX2D8 How to Repair Your Metabolism After Crash and Yo-Yo Dietinghttps://www.palomahealth.com/learn/repair-metabolism-crash-yo-yo-dieting-hypothyroidism How Undereating Can Affect Your Thyroidhttps://www.palomahealth.com/learn/undereating-thyroid How To Fix Metabolic Adaptationhttps://www.palomahealth.com/learn/metabolic-adaptation Is Water Fasting Safe For Hypothyroidism?https://www.palomahealth.com/learn/water-fasting-safe-hypothyroidism Metabolic Confusion, Carb Cycling, and Hypothyroidism Weight Losshttps://www.palomahealth.com/learn/metabolic-confusion-carb-cycling-hypothyroidism-weight-loss ABOUT PALOMA HEALTH ⁠⁠Paloma Health ⁠⁠⁠⁠⁠⁠⁠⁠is an online medical practice focused exclusively on treating hypothyroidism. From online visits with your provider to easy prescription management and lab orders, we create personalized treatment plans for you. Become a member⁠, or try our at-home test kit and experience a whole new level of hypothyroid care. Use code PODCAST to save $30 at checkout.Disclaimer: The $30 discount is only valid for first-time Paloma Health members and test kit users. Coupon must be entered at the time of checkout. Become a Paloma Member:https://www.palomahealth.com/pricing-hypothyroidism Paloma Complete Thyroid Blood Test Kit:https://www.palomahealth.com/home-thyroid-blood-test-kit

What if your cravings weren't the enemy? What if you could keep cookies in the house, buy chocolate for the kids, and walk past the snack aisle like the emotionally regulated queen you are? In this episode of Stop. Dieting. Forever., I'm flipping the script on “sugar addiction” and revealing what's really going on when you feel like you can't stop eating sweets. (Hint: it's not the cookies—it's the capacity.) If you've ever said, “I'm addicted to sugar,” this episode is for you. I'm breaking down what a self-regulation gap really is, why no amount of willpower can fix it, and what it means to build emotional fitness like the grown woman you are. This is the mindset shift that changed everything for me—and it's one I now teach every one of my clients. What You'll Learn in This Episode: Why your cravings aren't a character flaw—they're a call for emotional relief What a self-regulation gap is (and why you probably weren't taught how to close it) The reason sugar “works” and why it's become your go-to What emotional fitness actually is—and how it creates true freedom from food How to stop labeling yourself and start listening to your body instead

Every episode we ask our expert and celebrity guests what one small change they have made in midlife which has dramatically improved the way they live now and this is what they told us. From Married At First Sight's Lucinda Light, Dragon's Den's Sara Davies to psychoanalytic psychotherapist Dr Andrea Oskis and actor Julie Graham, nine of our guests explain how a simple change has revolutionised their days. Hosted on Acast. See acast.com/privacy for more information.

In this episode of the Art of Living Well podcast, Liv Hill discusses the concept of nutritional phases, emphasizing the importance of understanding reverse dieting, maintenance, and surplus strategies. She shares her personal experiences and insights on how these phases can lead to better body composition, food freedom, and a healthier relationship with food. Liv encourages listeners to break free from the traditional dieting mentality and explore a more holistic approach to nutrition and health.

Message Jason on Facebook  Follow Jason Cook in Instagram Follow Jason Cook on FB  Email Jason Cook here jason@lwcvip.com Testimonials click here Join the Weight Loss Secrets for Women 50+ Community Supplements  

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode, Dr. Eduardo de Souza breaks down the real science of body recomposition—how to lose fat and build muscle simultaneously, even for advanced lifters. He shares the key strategies proven to work: optimal training volume, smart calorie deficits, high protein intake, and the underrated role of sleep. If you've hit a plateau or want to skip the bulk-cut cycle, this episode delivers clear, research-backed guidance to help you achieve lasting results. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at https://ketogenicgirl.com with the code VANESSA

Happy Satiated Saturday! At twenty-one, when traveling abroad, I was so nervous about what to eat and eating around others that I did not nourish myself well. I flew home on an 8 hour flight with a fever of 103. Talking about regulating your nervous system and eating to support your body during travel and vacations is now one of my favorite things to share. So, I knew in this body image series that I wanted to bring someone on to chat about navigating food and body image during vacation.In this week's episode, I chat with Dr. Rachel Evans, Psychologist, Hypnotherapist, and Bulimia Recovery Specialist, about: Food anxiety on vacationsBody image concerns and social judgments while on a vacationNavigating diet culture and post holiday transitionPractical tips to try out on your next vacationYou can also read the transcript to this week's episode ​here​: www.stephaniemara.com/blog/vacations-and-overcoming-body-image-anxietyAs a reminder, my Befriending Your Body Image Challenges Workshop is on Wednesday, August 27th at 5:00 pm ET. You can sign up ​HERE​. With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Rachel: Website: https://eatingdisordertherapist.co.uk/⁠⁠⁠⁠⁠⁠Instagram: https://www.instagram.com/rachel.evans.phd/⁠⁠⁠⁠⁠⁠⁠⁠Facebook: https://www.facebook.com/rachel.evans.phdLinkedin: https://www.linkedin.com/in/rachel-evans-85504498/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: support@stephaniemara.comSupport the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

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 solo recap episode, Vanessa breaks down the top takeaways from her interview with one of the world's leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine. Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health. •

This week, we have Sam on the podcast - one of our incredible clients! Sam shares her honest thoughts and feelings of her experience working with Julie from the Find Food Freedom® team. She shares how her relationship with food and body image transformed throughout the past few years (62+ sessions) of getting 1:1 support (fully covered by insurance) with her Find Food Freedom dietitian! ALL things Find Food Freedom®: Get your Insurance Benefits Checked: https://bit.ly/FFFinsurance   Instagram: @find.food.freedom TikTok: @findfoodfreedom Website:https://find-foodfreedom.com/ Join the FFF Monthly Membership here: https://findfoodfreedommembership.com and use the code 'IWANTFOODFREEDOM' for 3 months completely FREE!

In this Summer Rewind episode of Stop. Dieting. Forever., I'm bringing back a client story you need to hear—Lorraine went to an all-inclusive resort and came home LIGHTER. Yes, really. This isn't about white-knuckling your way through vacation. It's about learning how to show up as the version of you who already lives the lifestyle you're working toward. You'll walk away from this episode with new beliefs, powerful mindset shifts, and practical tools to help you enjoy travel, food, and freedom, without sabotaging your weight loss. If you've ever said, “I'll start over after vacation,” this episode will change how you think. What You'll Learn in This Episode: – How to enjoy vacation and still lose weight – The mindset Lorraine used to stay in control without restricting herself – What to ask yourself before the trip to stay aligned with your goals – How to come home feeling proud, not panicked – The secret to eating freely while still honoring your body Resources Mentioned: Listen to Episode 57 (Monica's vacation success story) Join the Forever Well Email Club: www.jenniferdent.com/emailclub Join Learn & Lose: www.instagram.com/jenniferdentbrown Facebook: www.facebook.com/jenniferdent24  YouTube: www.youtube.com/@stopdietingforever Listener Challenge: After you listen, share your favorite tip, mantra, or “aha” moment on Instagram. Tag @jenniferdentbrown on Instagram to earn a point toward the Luxe Summer Giveaway. - a FREE spot inside Learn & Lose. #WeightLossJourney #VacationMindset #StopDietingForever

Dieting forever isn't the answer - strategy is. In this episode, we break down what nutritional periodization actually is, why fat loss should be a phase, and how cycling between deficit, maintenance, and (potentially) building seasons leads to better results with less burnout.apply for 1-1 coaching apply for free nutrition audit follow me on IG

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world's leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise. Vanessa and Dr. Ormsbee explore: Why calorie restriction alone just makes you a smaller version of the same shape How to change your body shape, not just your weight The truth about pre-sleep protein intake — and why it doesn't make you fat How much protein you actually need daily (spoiler: it's more than the RDA) The science behind multi-modal training and the “PRISE” protocol How women, especially during menopause, can benefit from a high-protein lifestyle Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis Whether you're trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world's most respected researchers in exercise science.

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. This powerful solo episode recaps the most jaw-dropping insights from Vanessa's recent conversation with Dr. Arny Ferrando—one of the world's leading experts on human muscle metabolism, amino acids, and aging. Vanessa breaks down how muscle protein synthesis actually works on a physiological level, the surprising role of blood flow in getting amino acids into muscle tissue, and what's really behind the fat gain many women experience during perimenopause and menopause. Spoiler: it's not just hormones. •

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause. Dr. Ferrando shares the latest research from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife. Whether you're trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies. Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at ketogenicgirl.com.