Podcasts about ketones

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.

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 

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

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. •

Send us a textIn this episode we talk with researcher Myrthe Stalmans about:Ketones - do they have any effect on performance and recovery at altitude?Will ketones affect sleep at altitude?Ketones as fuel? The research doesn't look promising ... dive into what the science says.Ketones for recovery does NOT mean ketogenic dietAfter graduating as a Master's in Bioscience Engineering at the KU Leuven, with a specialization in Human Nutrition and Health, our next guest Myrthe Stalmans performed a postgraduate program in Health Care at HOWEST and shortly worked as a junior consultant. Thereafter, she started a PhD in the Exercise Physiology Research Group at the KU Leuven. During her PhD, which she is currently finalizing, she investigates the role of ketone supplements in physiological adaptation to exercise and hypoxia.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.Connect w/ Myrthe Stalmans:A Single Night in Hypoxia Either with or without Ketone Ester Ingestion Reduces Sleep Quality without Impating Next-Day Exercise Performance: https://pubmed.ncbi.nlm.nih.gov/39809236/Check out Myrthe's other research: https://www.researchgate.net/profile/Myrthe-StalmansMentioned:Cozy Earth: www.cozyearth.comExogenous Ketosis Improves Sleep Efficiency and Counteracts the Decline in REM Sleep after Strenuous Exercise: https://pmc.ncbi.nlm.nih.gov/articles/PMC10581428/Nutrition for Altitude Course: https://nutritional-revolution.com/product/nutrition-for-altitude-training-mini-course/Supplements for Performance: https://nutritional-revolution.com/product/supplements-that-improve-performance-mini-course/Ketones on Fullscript (https://us.fullscript.com/welcome/kchannellKetones on Amazon: https://amzn.to/3IipMOQ MORE NR New customers save 10% off all products on our website with the code NEWPOD10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.

Latt Mansor explores the multifaceted role of ketones, particularly their influence on brain health, fertility, memory, and focus. The re-release of an episode from 2023 delves into their impact on serotonin receptors, blood glucose regulation, and weight management. Mansor also highlights the potential therapeutic benefits of ketones for conditions such as sleep disturbances, infertility, depression, and Alzheimer's. If you want a balanced approach to health discussions, where scientific understanding encourages expanded knowledge and experience rather than limitations, this is the episode for you. To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep296 Dr. Latt Mansor holds a Ph.D. in Physiology, Anatomy and Genetics from the University of Oxford, where his research focused on the metabolism of type 2 diabetic heart in hypoxia. He also holds an M.A. (Columbia University) and a B.Sc. (Hons) (University of Nottingham) in Biotechnology. He is a world expert in physiology and metabolism and consults with elite sports, military, clinical and research organizations. Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

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.

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 episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world's foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies. You'll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin's findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you're a woman or in midlife.

Today, we're going to talk about the benefits of fasting. Many people describe feelings of euphoria and bliss after a 3-day fast. Fasting is often done for spiritual or mental benefits, and it's the only way to achieve deep cleaning in the body. Extended fasting is also a great way to exercise willpower. One of the most significant risk factors for cancer is age, due to the cumulative damage to your cells. Cancer tends to grow into areas of inflammation and low oxygen, and fasting is one of the most potent ways to reduce inflammation. Cancer can not live on the ketones that come from fasting. Ketones support your brain and even activate genes that extend your life. Extended fasting may prevent cancer, so aim for a monthly 72-hour fast.Fasting significantly lowers insulin. Your body can not grow a tumor when insulin is low. To further reduce cancer risk, increase oxygen by going for long walks while fasting. Exercise significantly increases oxygen. Growth hormone also increases while you're fasting, which helps you burn fat and preserve muscle.

Fat Loss & Metabolism with Dr. Ben Bikman Challenging the dogma surrounding heart disease. (1:32) Is there a connection between dementia and heart disease? (12:05) Strength training and Alzheimer's. (17:49) Learning something new helps put off dementia. (22:45) The connection between insulin resistance and your body's inability to fight off infection. (25:17) We put TOO much attention on total cholesterol. (27:55) Fat cells dynamics explained. (30:13) Why your metabolism is EXTREMELY complex. (44:14) Mitochondrial uncoupling. (48:51) Ketones and athletic performance. (55:39) The problem with DNP. (58:11) Why he is a HUGE advocate of creatine. (1:01:03) The brain loves ketones. (1:04:33) Keep your running shoes in the closet, GO STRENGTH TRAIN! (1:05:32) The metabolic origins of chronic disease. (1:08:10) How GLP-1s are being overused and the proper way to use them. (1:14:48) The resurgence of religion. (1:37:57) As a scientist, did he ever doubt his faith? (1:41:28) The most profound moment of his life. (1:45:51) Related Links/Products Mentioned Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease - and How to Fight It – Book by Dr. Benjamin Bikman How Not to Get Sick: A Cookbook and Guide to Prevent and Reverse Insulin Resistance, Lose Weight, and Fight Chronic Disease – Book by Dr. Benjamin Bikman 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 https://ketone.com/MINDPUMP June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout ** Most heart attack patients' cholesterol levels did not indicate cardiac risk Study: Doubling Saturated Fat in the Diet Does Not Increase Saturated Fat in Blood Insulin signal transduction pathway Mind Pump #1922: Fatphobia & Other Lies That Are Keeping You Fat, Unhealthy & Sick Diabulimia: Why This Eating Disorder Is So Dangerous for People with Diabetes Harris-Benedict equation - Wikipedia Mitochondrial Uncoupling: A Key Controller of Biological Processes in Physiology and Diseases DNP (Dinitrophenol): Overview, Mechanism, and Risks Mind Pump #2497: The Amazing & Weird Side Effects of Creatine Muscle strength and fitness linked to reduction in cancer deaths Fighting Cancer By Putting Tumor Cells On A Diet - NPR Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined Attenuated GLP-1 secretion in obesity: cause or consequence? Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This! Liraglutide modulates lipid metabolism via ZBTB20-LPL pathway Mind Pump #872: Dr. Warren Farrell- The Boy Crisis Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Benjamin Bikman (@benbikmanphd) Instagram Website Zach Bitter (@zachbitter) Instagram  Thomas N. Seyfried (@thomasseyfriedbc) Instagram Warren Farrell, PhD (@drwarrenfarrell) X/Twitter  

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Today's episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! We discuss: What “metabolic adaptation” really is and how it affects fat loss Why your body defends against weight loss more than weight gain The role of protein intake in preserving lean mass How to counteract muscle loss during caloric restriction Metabolic flexibility and its connection to insulin resistance GLP-1 medications like semaglutide and their impact on muscle loss The connection between mitochondrial function, aging, and energy expenditure Why resistance training is essential—especially for women and older adults This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic 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.  

Get 40% Off At-Home NAD Shots Want a powerful energy boost without leaving home? Shed delivers clinical-grade NAD+ shots straight to your door—no appointment needed. NAD supports cellular repair, brain function, and longevity, making it one of our go-to biohacking tools. Get 40% off your first order at tryshed.com with code NURSEDOZA.     In this episode of the School of Doza podcast, we go full Cellular Energy 101: How to Improve Mitochondrial Function Naturally. Nurse Doza breaks down the five most impactful ways to boost energy from the inside out—starting with sunlight and ending with glutathione. If you're tired, sluggish, or just want to age better, this episode is your roadmap. 5 KEY TAKEAWAYS Sunlight—especially morning light—activates your mitochondria to naturally boost energy. Resveratrol supplements (like MITOCHONDRIAC) trigger AMPK, improving mitochondrial function. NAD+ injections can stimulate ATP production and mitochondrial biogenesis. Fasting and insulin regulation are essential for mitochondrial health and longevity. Glutathione protects your mitochondria from free radical damage and oxidative stress. FEATURED PRODUCT Mitochondriac, featuring pure trans-resveratrol and quercetin, is designed to activate AMPK and enhance mitochondrial function, promoting cellular energy production and healthy aging—exactly what's needed to implement the strategies discussed in this episode. Try Mitochondriac TIMESTAMPS 00:00 START – Welcome to the energy episode 05:00 – What mitochondria actually do (and why they matter) 07:00 – Energy vs waste: the balance of ATP and byproducts 08:00 – Why sunlight is your mitochondria's best friend 11:00 – Red light therapy and how it mimics the sun 12:00 – Resveratrol: how it fuels your cells 14:00 – The AMPK gene, explained simply 16:00 – Autophagy and mitochondrial biogenesis 17:00 – NAD+ therapy: weekly injections, daily energy 19:00 – The electron transport chain 101 22:00 – Mitochondrial enzymes that need NAD+ to function 24:00 – Regulating insulin and why fasting helps 27:00 – Ketones and caloric restriction for brain health 30:00 – The role of glutathione in detoxifying your cells 32:00 – Nurse Doza's 5-part mitochondrial optimization routine RESOURCES MENTIONED Red and Near-Infrared Light and Mitochondrial ATP/ROS Regulation NIR Light Reduces Cell Death in Parkinson's Disease Models Red Light Therapy and Mitochondrial Benefits Resveratrol and AMPK Activation Mitochondria, NAD+, and the Electron Transport Chain Ketones, BDNF, and Fasting Benefits Glutathione as a Mitochondrial Antioxidant SLC25A39 and GSH Transport into Mitochondria

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause. She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you're dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today.

Timeline NOW Get 20% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this empowering episode, Vanessa sits down with Dr. Shiloah Kviatkovsky, a leading researcher in collagen supplementation, protein metabolism, and connective tissue health. Together they unpack what actually works when it comes to optimizing protein intake, timing, and supplementation for women focused on fat loss, muscle retention, and active aging. This conversation covers everything from satellite cells, myonuclei, and muscle protein synthesis to collagen peptides, tendon repair, and skin rejuvenation. Dr. Kviatkovsky shares her latest research on: The anabolic differences between animal and plant proteins Sex-specific protein metabolism How collagen supports joint health, recovery, and visible skin improvements Vanessa also shares her personal use of Tone Collagen  (get 15% off with a subscription) which includes hyaluronic acid and clinically proven peptides that reduce the appearance of fine lines and wrinkles while supporting tendon and ligament resilience. Backed by science and daily routine–approved, it's a supplement that works for both performance and beauty. If you're looking to understand how to use collagen and protein strategically for fat loss and body composition, this episode delivers the truth straight from one of the most respected researchers in the field. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram @ketogenicgirl

Dr. Brianna Stubbs, director of Translational Science at the Buck Institute for Research on Aging, explores the science behind ketone metabolism and its benefits for women. Learn how ketones can support your fitness goals, regulate appetite, aid in recovery, and even contribute to healthy brain aging. This episode is full of actionable insights and valuable tips for incorporating ketones into your wellness routine.KETONE-IQ Get 30% off when you Subscribe & Save at https://ketone.com/STEPHANIEEpisode Overview (timestamps are approximate):(10:00) Optimizing Performance With Ketones(23:00) Ketones and Appetite Regulation(28:00) Ketones and Muscle Protection(36:00) Ketones, Exercise, and Muscle Metabolism(43:00) Strategic Use of Ketones for Performance(48:00) Ketones for Energy and Recovery(53:00) Ketones and Cellular Aging(1:04:00) Advancing Biomarkers for Healthy Aging(1:09:00) BONUS the “After-Party” with Dr. StephanieResources mentioned in this episode acn be found at https://drstephanieestima.com/podcasts/ep422We are grateful to our sponsors:LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Learn more at https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% offONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER.EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/better with code BETTER.LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima.

Dr. Mary Newport joins Marcus Antebi and Ralph Sutton as Dr. Mary Newport shares her expertise on the ketogenic diet and how it may affect Alzheimers Disease. They discuss Dr. Mary Newport's personal tragedy that led to hear research, the effects of coconut oil, ketosis vs ketoacidosis, whether type 3 diabetes exists and so much more! TEXT us your questions at 718-306-3906! The goodsugar store is the epitome of cool, nestled at 3rd avenue + 69th street!

In this solo episode, Vanessa breaks down her incredible interview with Christopher Barakat—researcher, physique coach, and educator—whose work is redefining what we know about body recomposition, resistance training, and maximizing hypertrophy. Christopher was the first to publish a scientific paper using the term body recomposition, and his evidence-based approach is helping people break free from outdated beliefs around calories, bulking, and fat loss. In this recap, Vanessa shares the top takeaways from their conversation, including how to finally train and eat in a way that builds muscle and burns fat—at the same time. What You'll Learn: What the science actually says about building muscle in a deficit How to calculate your ideal protein intake using lean body mass Why most people are undertraining (and how to fix it fast) The power of Myo-reps for hypertrophy and fat loss Chris's high-protein lean bulking strategies (without the fat gain) What to do if you've been stuck or plateaued for years His tips for women and beginners who want to successfully recomp Why fasting might hinder your physique goals The surprising role of mold, hormones, and internal health in fat loss Whether you're a seasoned athlete or just starting your strength training journey, this episode will help you unlock smarter strategies for long-term body recomposition. Mentioned in this episode: Tone Collagen - Get 15% off with a subscription (pause or cancel anytime!) •

Join longevity experts Chris Burres and Lisa Tamati as they dive into cutting-edge biohacking strategies to optimise health and extend lifespan. In this engaging live session, they explore hydrogen inhalation for reducing oxidative stress, hyperbaric oxygen therapy (HBOT) for healing and neuroprotection, and the power of exogenous ketones in supporting brain health and cancer recovery. Lisa shares her inspiring journey of saving her mother's life through relentless research and a fighter's mindset, while Chris introduces innovative tools like nano oxygen therapy and ESR testing. Packed with actionable insights, this episode is a must-watch for anyone passionate about longevity, health optimization, and biohacking. Tune in monthly for more groundbreaking discussions!  Connect with Chris Burres:  Website: www.myvitalc.com YouTube: www.youtube.com/@myvitalc Instagram: @myvitalc

Most people are told that once the brain begins to decline, there's no way to reverse it but that's far from true. This breakdown reveals how brain fog, dementia, MS, and even PTSD often stem from metabolic dysfunction, not permanent damage. By addressing fuel sources like sugar and fat, optimizing oxygen levels during sleep, and correcting insulin resistance, the brain can begin to heal itself.From the importance of testosterone and methylated B vitamins to the often-overlooked impact of parasites and liver health, this approach takes a whole-body view of brain repair. With the right nutrients, oxygen, and detox support, the body has everything it needs to restore brain function without relying on drugs.Highlights of the Podcast00:04 – The Brain Can Heal01:36 – Fuel Source is Key: Sugar vs. Fat03:08 – Ketones and the Keto Diet04:42 – Oxygen and Sleep Apnea06:37 – Testosterone: The Healing Hormone08:02 – Parasites, Inflammation, and Brain Fog09:38 – Liver Detox and Blood Filtration10:53 – Fasting Insulin and ATP Production12:11 – Systemic Medical Issues12:57 – Diet Can Reverse Type 2 Diabetes

Dive into the power of ketones with Dr. Georgia Ede! Discover how the ketogenic diet can revolutionize brain health and mental wellness. Dr. Ede, who teaches and writes extensively on ketogenic diets for mental health, discusses the intricate balance of neurotransmitters like GABA and glutamate, and how ketones can stabilize and enhance brain function. This episode dives into the benefits of a ketogenic diet, fasting, and the importance of metabolic health in addressing mental health conditions such as anxiety, depression, and even severe conditions like schizophrenia and bipolar disorder. Perfect for women 40+ looking to enhance their midlife journey. To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep292 Dr. Georgia Ede is an internationally recognized expert in nutritional and metabolic psychiatry. Her 25+ years of clinical experience include 7 years at Harvard University, where she was the first psychiatrist to offer nutrition-based approaches to mental health conditions. Dr. Ede co-authored the first inpatient study of the ketogenic diet for serious mental illness, developed the first medically accredited course in ketogenic diets for mental health, and is a recipient of the Baszucki Metabolic Mind Award. She is the author of the bestselling book Change Your Diet, Change Your Mind, recommended by the New York Times Book Review. Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa Today's episode is a powerhouse conversation with researcher, coach, and educator Christopher Barakat. We dive deep into the science of body recomposition—yes, building muscle and losing fat at the same time is absolutely possible—and Chris breaks down exactly how to do it with the right training, nutrition, and strategy. We discuss cutting-edge training methods like Myoreps, to support efficient workouts and hypertrophy, especially during fat loss. Chris also shares his research on what really works when it comes to enhancing body composition. Chris brings the rare combination of scientific rigor and real-world application, and this episode is packed with insights for anyone pursuing a leaner, stronger physique.  What we cover in this episode: Is true body recomposition possible—and for whom? Training volume, tempo, and intensity for fat loss and muscle gain Myoreps vs. traditional sets: which stimulates more growth? Why protein is essential (and how much is optimal) The biggest mistakes people make chasing fat loss Chris's go-to tips for women and beginners trying to recomposition Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! 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. 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.

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you've ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake. What You'll Learn in This Episode: Why only 10% of your protein goes to muscle—and where the rest goes The truth about plant vs. animal protein for muscle-building What “Survive vs. Thrive” means when it comes to amino acids How to dose protein for aging muscles and overcome anabolic resistance Which supplements are worth taking (and which aren't) Why you're seeing more anti-protein headlines—and what's really behind them Mentioned in This Episode: Ketone IQ: ketone.com/vanessa – 30% off subscription Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa”  Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

In this episode, Ben Azadi shares five powerful, research-backed strategies to protect your brain from neurodegenerative diseases like Alzheimer's, dementia, and Parkinson's. Prevention is the key—and it starts now.

Join this channel to get access to videos a month early and a new level for Special Members Only Videos!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinTraining Plans Starting at $19! https://www.evoq.bike/training-plans

In this episode of the Root Cause Medicine Podcast, Dr. Kate Kresge sits down with neurologist and bestselling author Dr. Dale Bredesen to challenge everything we think we know about brain aging. Dr. Bredesen shares why age-related cognitive decline is not just treatable but in many cases preventable—and even reversible. Drawing on decades of lab research and clinical success, he outlines the root causes of cognitive decline and introduces the listener to the "cognoscopy," a powerful tool for early detection. With practical, science-backed insights on inflammation, insulin resistance, environmental toxins, and the emerging brain microbiome, this is a masterclass in 21st-century brain health. You'll here them discuss: - Why cognitive decline is often preventable—and sometimes reversible - The three key drivers of cognitive decline: inflammation, energy deficit, and toxicity - How to use the "cognoscopy" to catch signs of dementia early - The role of the brain's microbiome and oral health in neurodegeneration - Why mold, metals, and mycotoxins are underestimated threats - New blood biomarkers like pTau217, GFAP, and NFL - Supplements that support brain health, including magnesium threonate and omega-3s - How to tailor treatment using functional lab testing and wearables - Stories of patient recovery—and what makes the difference Order tests through Rupa Health, the BEST place to order functional medicine lab tests from 30+ labs - https://www.rupahealth.com/reference-guide

Welcome back to the Longevity Podcast! I'm so excited for today's episode, where I sit down with Chris Rhodes—nutritional biochemist, fasting researcher, and CEO of Mimio Health—to dive deep into one of the most fascinating emerging topics in longevity science: fasting mimetics. If you've ever wanted to get the regenerative, anti-inflammatory, and health-boosting effects of fasting, but struggled to actually fast for 36 hours or more (trust me, I get it!), this conversation is for you. Listeners of this podcast can visit mimiohealth.com/nat and use code NAT FOR 20% off your first single purchase or subscription order.   What we discuss: Meet Chris Rhodes and his biomimetic research journey ... 00:05:18 Unlocking fasting benefits without prolonged fasting ... 00:09:10 Supplements vs. pharmaceuticals for longevity ... 00:10:53 Fasting protocols, timing, and metabolic switching ... 00:15:23 Risks of fasting, evolutionary adaptation, and muscle/bone loss ... 00:18:34 Ketones, brain energy, and cognitive adaptation ... 00:22:48 How fasting activates longevity and repair pathways ... 00:26:23 Key cellular pathways: AMPK, mTOR, NAD, sirtuins ... 00:28:04 Mimio research: discovering and testing fasting metabolites ... 00:33:35 The four main fasting mimetic molecules explained ... 00:42:04 Practical benefits: who should use fasting mimetics & safety ... 00:59:00 Mimio in use: hunger control, GLP-1 support, and older adults ... 01:03:37   Our Amazing Sponsors: Qualia NAD+ - This vital molecule powers cellular energy, supports DNA health, aids detox, and helps keep your body remain youthful. Visit qualialife.com/nathalie to try Qualia NAD+, backed by a 100-day money-back guarantee, and use promo code NATHALIE for 15% off! OraltidePro - A unique mouthwash that: Promotes growth of shrinking gums, Speeds healing of mouth & tongue, Prevents oral infections (such as gingivitis), Helps with enamel remineralization, Reduces bacteria growth and etching and Fills slots in damaged enamel. Check out OraltidePro at profound-health.com and use code NAT15 for 15% off your first order. Bio-Shield by Young Goose - A broad-spectrum serum that protects against UVA/UVB, infrared, AND high-energy visible (HEV) light. Visit YoungGoose.com—use code NAT10 to get started, or 5NAT if you're an existing customer.     More from Nat:  YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this eye-opening episode of the Optimal Protein Podcast, I'm joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health. Whether you're trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn't delivering results, this episode delivers actionable science you need to hear. What We Cover in This Episode:

Timestamp straight to the research study - 10:11 IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this episode, Vanessa breaks down a groundbreaking new study published in Nature Metabolism (June 2025), revealing what actually happens when you double your protein intake. The results? Participants naturally ate 196 fewer calories per day, burned an additional 128 calories per day, and stored fewer calories as fat — all without trying to eat less. Vanessa unpacks how these findings support the protein leverage hypothesis, how they apply to real-life fat loss and body recomposition for women, and why increasing protein may be the missing link for anyone stuck in a weight loss plateau. You'll learn how doubling protein affects hunger hormones, metabolism, and nutrient partitioning — plus get Vanessa's own experience applying these principles for effortless appetite control and improved body composition. Free high-protein keto guide: The Keto Reset eBook

Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We're bringing him on the show to chat all about ketones including: How he got started with Ketone IQ What are ketones and the differences between Ketone IQ and ketones produced naturally in your body The science behind using ketones as an energy source How to optimally include ketones as a part of your fueling Whether we could see new ketone products on the market in coming years Ketone IQ promises to provide a new fuel source completely separate from carbs, proteins and fats. We were curious how ketones fit into a well-rounded fueling strategy and wanted to put this show together to help answer that question. https://ketone.com/ Business Instagram: @ketone Michael's personal Instagram: @michaeldbrandt   Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS NAD+ for Runners Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there. This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy. But, just because NAD+ levels decline with age doesn't mean you have to accept it. NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%. Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements. This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level. You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase. If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this powerful episode, Vanessa sits down with Dr. Nayan Patel, expert pharmacist, researcher, and author of The Glutathione Revolution, to unpack why glutathione is known as the master antioxidant—and how boosting your levels can transform your health, metabolism, and longevity. You'll learn how glutathione fights oxidative damage, reduces inflammation, supports detoxification, and even slows aging. Dr. Patel explains the exact diet, lifestyle, and supplement strategies that can increase your body's production of glutathione, and why it's absolutely essential for women focused on fat loss, hormone balance, and high-performance living. We cover everything from: What oxidative stress actually is and how it impacts fat gain, aging, and inflammation How antioxidants like glutathione protect against chronic diseases and cellular damage The most common signs of glutathione deficiency (and how to fix them) What can deplete glutathione levels Top food sources of cysteine (a key glutathione precursor) The best supplement strategies—including NAC, liposomal glutathione, and topical applications The latest research showing glutathione's role in immune health, aging, and even skin rejuvenation This episode is your ultimate guide to optimizing your glutathione levels naturally for longevity, energy, metabolic health, and beauty from the inside out! Want to try Ketone IQ, the ketones Vanessa takes? Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! 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

Can exogenous ketones help treat mental illness? In this interview, psychiatry resident and researcher in the Netherlands Dr. Karin Huizer shares groundbreaking insights into her pilot study using ketone esters for mental health. The hope is that this early research will inform us to whether or not supplemental ketones are a viable option for mental health, which could be especially useful for patients who struggle to follow a full ketogenic diet.Dr. Huizer brings a unique perspective as both a scientist and someone living with bipolar disorder. She discusses:Why exogenous ketones might be a more accessible intervention for patients with treatment-resistant mental illnessThe design and goals of her current randomized, triple-blinded clinical trialHow biomarkers like cortisol and melatonin are being measured in real-time using wearable nanotechThe growing metabolic psychiatry community in the NetherlandsThis conversation is full of insight, compassion, and hope for more effective, science-backed treatments in mental health.Watch now to learn how metabolic interventions are evolving and what that could mean for patients worldwide.Expert Featured:Dr. Karin Huizer, MD PhDhttps://www.linkedin.com/in/karin-huizer-319bb25/Resources Mentioned:Managing Major Mental Illness with Dietary Change: The New Science of Hopehttps://www.mycme.com/courses/managing-major-mental-illness-with-dietary-change-9616Brain Energy: The Metabolic Theory of Mental Illnesshttps://www.mycme.com/courses/brain-energy-the-metabolic-theory-of-mental-illness-9615Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry.Learn more about metabolic psychiatry and find helpful resources at https://metabolicmind.org/About us:Metabolic Mind is a non-profit initiative of Baszucki Group working to transform the study and treatment of mental disorders by exploring the connection between metabolism and brain health. We leverage the science of metabolic psychiatry and personal stories to offer education, community, and hope to people struggling with mental health challenges and those who care for them.Our channel is for informational purposes only. We are not providing individual or group medical or healthcare advice nor establishing a provider-patient relationship. Many of the interventions we discuss can have dramatic or potentially dangerous effects if done without proper supervision. Consult your healthcare provider before changing your lifestyle or medications.

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 science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs. Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead. You'll learn: Why this new study is so groundbreaking — especially for women How fasted training may actually improve fat-free mass in certain conditions How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths. Free high-protein keto guide: The Keto Reset eBook 

Want to get in touch? Send Claire a message!In episode 117 of The Eat for Endurance Podcast, I'm joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.  We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others. Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren't dialed in yet, that's where you should start!Vic and I discuss:Why caffeine is the most effective supplement for endurance performanceHow sodium bicarbonate might help during hard efforts, but why it's riskyWhether ketones live up to the hype, and why they taste like battery acidOther supplements like dietary nitrates, polyphenols, creatine, and collagenHow to safely and strategically approach supplements in trainingWhy the basics, including nutrition and hydration, matter mostKey Takeaways:Caffeine has the most consistent benefits, but dose and timing matterSodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep firstAlways test out supplements in training and adjust based on tolerance 

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this special Ask Me Anything episode, Vanessa Spina answers your most frequently asked questions on everything from postpartum weight loss to carb cycling, protein over 60, keto while trying to conceive, PFAs in clothing, and more. This episode is packed with evidence-based insights and practical strategies to help you burn fat, optimize hormones, and build lean muscle—no matter your life stage. Questions answered in this episode include: Why is it so hard to lose weight 3 months postpartum—even while breastfeeding? Tips for busy moms with two kids trying to lose baby weight Is it safe to do keto or intermittent fasting while trying to conceive? How many calories does Vanessa eat in a day for maintenance and fat loss? Is it true that women over 60 can't absorb protein as well? Do you need to carb cycle to keep burning fat efficiently? What's the deal with Ketone-IQ and how to make it taste better? Is micellar casein protein good for fat loss and muscle building? What's the best type of protein powder? When is Tone Protein coming back? Are there toxins like PFAs in clothing and underwear—and should we be worried? Can keto or high-protein diets help manage lipedema? Whether you're focused on body recomposition, navigating hormonal shifts, or just want clear answers grounded in science, this episode is for you. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! 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. 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.

Stephen and Richard discuss various aspects of nutrition, focusing on the ketogenic and carnivore diets. They share personal experiences from recent health retreats, delve into the science of ketones, and address common health concerns such as skin conditions and cholesterol myths. The discussion emphasizes the importance of community support in health journeys and offers practical advice for maintaining optimal health through dietary choices.Chapters00:00 Introduction and Context02:20 Health Retreat Experiences05:43 Upcoming Public Health Collaboration06:58 Understanding Ketones and Health11:21 Skin Health and Acne Solutions18:11 Managing Blood Glucose Levels21:33 Parasite Management and Ivermectin25:51 Fat Loss Strategies Without Muscle Loss29:48 Introduction to the School Group32:10 Understanding Blood Test Results34:38 Insights from Dorian Yates on Bodybuilding37:08 The Role of Protein in Ketosis40:50 The Importance of Community Support41:19 How Richard and Steve Met43:13 Future of the Carnivore Conference44:40 Mixing Electrolytes and Creatine45:43 Books on Cholesterol Myths48:26 Understanding CGM and HbA1C Divergence52:00 Addressing Weight Loss Plateaus56:24 Maintaining Folate Levels on a Carnivore Diet

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 Friday's episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women's fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all about clarity, confidence, and facts. If you've ever been confused by conflicting advice online — especially around how women “should” train or eat protein — this one's for you. TOP 12 MYTHS: The RDA for protein, high protein diets &  kidneys or bones, mTOR activation is bad for longevity, building muscle during your luteal phase, timing rules for protein and fasting, do women need less protein than men, muscle loss and menopause, lifting heavy vs moderate to get results and much more! Dr. Phillips brings research-backed clarity to all of these claims — including findings from his lab and collaborations with Dr. Lauren Colenso-Semple. Whether you're in your 30s, 40s, 50s, or beyond, this episode will empower you to focus on what actually works. Free high-protein keto guide: The Keto Reset eBook

We had a ridiculous amount of fun recording this episode! The main science topic was on a new pre-print study on post-exercise ketones, showing higher carb storage and lower glycemia in athletes taking them. Is it possible that high carb has a special interaction with post-exercise ketones that might be at the heart of recent performances? It's uncertain. We just take them because we like the taste of robot butt.We also had a big breakdown of the cost of high-carb fueling. Megan did calculations on the price per gram of carbohydrates of different fueling sources, from gels to drink to at-home creations. It seems like some companies are giving you amazing deals, and some... are not. We name names.And this one was full of great topics! Other topics: heat training, a promo for the Core 2 sensor, David's post-race knee pain and the uncertainty of being an athlete, total energy expenditure during and after ultras, thoughts on the Cocodona 250, Stephanie Case's remarkable performance at Ultra Trail Snowdonia, plus a Q+A on depletion runs and a how-to on uphill treadmill.May your pantry be full of carbs and your secret drawer be full of SECRET hair.We love you all! Huzzah!-David and MeganClick "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy a Core 2 Sensor: https://thefeed.com/products/core-2-temperature-monitorCheck out Carbs Fuel: https://thefeed.com/products/carbs-fuel-original-energy-gelFollow Huzzah: https://www.instagram.com/thehuzzahhub/Buy Janji's amazing gear: https://janji.com/ (code "SWAP")For weekly bonus podcasts, articles, and videos: patreon.com/swap

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women's fitness, the latest research on protein requirements, and practical strategies for building muscle at any age. Key Topics: Why the current RDA for protein may be too low for optimal muscle health What “lifting heavy” really means and if it matters for bone density and muscle growth in women Does the anabolic window matter?  How hormones actually impact muscle growth If women's protein needs are higher than men's, especially for active or aging women... and more! Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram  Get YOUR 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.

Your brain runs slow when it's running on the wrong fuel. In this episode of The Human Upgrade, Dave Asprey sits down with Geoffrey Woo, Stanford-trained computer scientist and founder of Ketone-IQ, to reveal the high-performance brain fuel once reserved for Special Forces and elite athletes. Discover how ketones helped operators in combat zones sharpen focus, recover faster, and boost reaction speed by up to 30%. Learn why glucose falls short, how to hack your mitochondria for better cognition, and what it takes to unlock rapid-fire thinking on demand. This is brain energy for people who want to win, at life, work, and everything in between. Whether you're fasting, flying, or facing real pressure, ketones flip the switch. You'll Learn: • Why ketones beat glucose for focus, speed, and mental clarity • How Special Forces use ketones to recover brain function under stress • The truth about esters, salts, and the new wave of ketone diols • How ketones support faster thinking, emotional control, and clean energy • What makes Ketone-IQ different, and how Dave stacks it for peak performance • The best ways to combine ketones with fasting, workouts, and meditation • Why your metabolism controls your mood, reaction time, and resilience Resources: • Dave Asprey's New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • Ketone-IQ Website – https://ketone.com/pages/dave-asprey?utm_source=partners&utm_medium=referral&utm_campaign=DAVE • Geoffrey's Website: https://www.geoffreywoo.com/ • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey's Website: https://daveasprey.com • Dave Asprey's Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 – Trailer • 02:00 – Intro • 02:12 – Ketosis & brain performance • 02:53 – Geoffrey's background • 03:52 – Ketone supplement evolution • 04:41 – What makes Ketone-IQ different • 07:18 – Manufacturing breakthroughs • 13:53 – Entrepreneur mindset • 18:58 – Future of biohacking • 45:59 – Why classics still matter • 46:23 – Cultural decline • 47:04 – Decentralization • 48:25 – Info overload & mental clarity • 49:38 – Ketones & consciousness • 57:49 – Religion & belief systems • 01:03:32 – Key biohacking biomarkers • 01:12:47 – Brain data & future upgrades • 01:26:34 – Listener offer See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 episode, Vanessa dives into the top protein foods for burning fat, boosting metabolism, and building lean muscle. Discover why protein is the most effective macronutrient for transforming your body, supporting fat loss, and enhancing overall metabolic health. Vanessa also shares her top picks for high-protein foods when traveling, making it easier to stay on track with your goals, even on the go. Key Topics Covered: Why protein is essential for fat loss and metabolic health The thermic effect of protein and its role in burning calories The top 12 protein-rich foods that are game-changers for fat burning and lean muscle growth Practical tips for hitting your protein goals when traveling Free high-protein keto guide: The Keto Reset eBook 

Can you be 10 to 20 pounds overweight and still be considered healthy? Ben Azadi says yes—but it all depends on where that fat is located. I had such a powerful conversation with Ben, FDN-P—he's the Founder of Keto Kamp and someone who's helped thousands (maybe millions!) of people break free from what he calls “metabolic prison.” We talked about the kind of fat that really puts your health at risk, and why looking lean doesn't always mean you're healthy. This one really made me rethink how we define “healthy”—especially as we get older. Ben shared how he lost 80 pounds and completely turned his life around, and now he's teaching others how to do the same—without crash diets or gimmicks. His book, Metabolic Freedom, is packed with real strategies to help you feel better, think clearer, and age in a healthier way. We got into the nitty-gritty of insulin resistance (something so many women in midlife are dealing with), how to become a fat burner instead of a sugar burner, and why fasting is more than just skipping meals—it's about giving your body a chance to heal. And he makes it all so doable, even if you're just getting started. I also asked Ben about his own routine—he shared some simple habits that make a big difference, like hydration tips, gratitude journaling, and how building muscle can help keep your metabolism humming. Oh, and speaking of feeling good… there's a brand-new flavor of my fave superfood drink, Mighty Maca Mango—it's zesty, refreshing, and just in time for summer. I've been loving it in sparkling water or frozen as popsicles (total game-changer). You can grab it at dranna.com and give your body that extra support it deserves!   Key Timestamps: [00:00:00] Introduction. [00:02:50] Metabolic freedom journey. [00:05:57] Metabolic prison explained. [00:08:04] Insulin resistance in women. [00:12:06] Strategies to remove the waist gain. [00:14:08] Ketones benefits and the issues it addresses. [00:19:36] Muscle is magic post-menopause. [00:20:31] Keto, inflammation, and thyroid health. [00:25:47] Autophagy as the key to cellular health. [00:30:00] What a typical day looks like for Ben Azadi. [00:34:05] Gratitude's impact on health. [00:35:39] Where is your fat located?   Memorable Quotes: "Calories matter. Don't get me wrong. They're just not the most important thing. Hormones and inflammation are the most important thing." [00:12:32] – Ben Azadi "We need to flex out and have a flexible metabolism because that's another form of a metabolic prison is only burning fat and ketones and not sugar." [00:21:57] – Ben Azadi   Links Mentioned:  Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca Metabolic Freedom Book: https://metabolicfreedombook.com/ Connect with Ben Azadi: Website: https://www.benazadi.com/ Instagram: https://www.instagram.com/thebenazadi/ Facebook: https://www.facebook.com/thebenazadi/ LinkedIn: https://www.linkedin.com/in/benazadi/ Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show Instagram: https://www.instagram.com/thegirlfrienddoctor/ YouTube: https://www.youtube.com/@thegirlfrienddoctor TikTok: https://www.tiktok.com/@drannacabeca   Produced by Evolved Podcasting: https:// www.evolvedpodcasting.com

What happens to your body during a 3-day fast? In this video, we'll cover the fasting health benefits of both intermittent fasting and extended fasting for 72 hours or longer. I'll also share some expert fasting tips for even more fasting benefits. 0:00 Introduction: Not eating for 3 days?1:02 Intermittent fasting benefits1:44 Extended fasting benefits3:12 Autophagy and fasting 4:22 72-hour fast benefits 4:49 Immune benefits of extended fasting5:36 Fasting tips 6:28 How to break a fastDid you know that insulin resistance is behind most chronic diseases, including many types of cancer? Frequent eating leads to insulin resistance, which blocks cells from getting fuel. Diets involving 5 to 6 small meals daily destroy the metabolism the most!An intermittent fasting plan involving 18 hours of fasting with a 6-hour eating window can provide tremendous health benefits, such as weight loss in the midsection, improved mood, and decreased inflammation. A 24 to 48-hour fast can significantly magnify the benefits of fasting. Extended fasting enables you to deplete the stored glycogen in your liver. You may also notice significant initial water weight loss. During a 1 to 2-day fast, most of your fuel will come from ketones. Your microbes will thrive, and growth hormone will increase, boosting muscle growth and burning fat.Ketones will feed the neurons in the brain, so you may notice improved cognitive function.Extended fasting allows you to get into a state of autophagy, where your body removes damaged cells and proteins and creates new ones. Autophagy also allows you to build new brain cells. A 3-day fast can produce even more benefits! Extended fasting for 72 hours can clean up intracellular pathogens, including Epstein-Barr and herpes viruses. A 3-day fast can stimulate your immune system, protecting you against cancer and autoimmune diseases. You can achieve results similar to stem cell therapy for free!If you're unsure of how to fast and want to make the process as comfortable and beneficial as possible, try these fasting tips for the most fasting benefits:•Coffee and tea are okay during a water fast•Make sure you have enough sea salt•Consume electrolytes like potassium and magnesiumRefeeding can have a negative impact after a 3-day fast. It's best to rebuild your caloric intake slowly. Bone broth is a great option to break your fast. Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

ADHD is not genetic! In this video, we'll examine the profound connection between ADHD and diet. Discover the foods that worsen ADHD symptoms, the relationship between ADHD and sugar intake, and the best ADHD diet to address the nutritional deficiencies that may be causing some of the symptoms in the first place. 0:00 Introduction: ADHD and poor nutrition0:13 ADHD diagnosis and ADHD symptoms 1:54 Side effects of ADHD medications 2:04 ADHD causes 3:32 ADHD and food4:24 ADHD and nutritional deficiencies 6:20 The best ADHD dietAttention deficit hyperactivity disorder is typically diagnosed by identifying the following ADHD symptoms:•Makes mistakes easily•Lack of attention to detail•Does not listen when spoken to directly •Doesn't complete tasks •Cannot play quietly•Problems organizing •Loses things•Frequent fidgeting •Too much energy•Talks too much Many ADHD symptoms are normal childhood behaviors, and a poor diet can exaggerate all of them. ADHD is often treated with Adderall and Ritalin, which make lots of money for Big Pharma. The definition of ADHD has been dramatically expanded to make it more diagnosable, putting more people on medication.A double-blinded study showed that after 36 months, any benefits from Adderall faded to zero. It also has side effects such as aggressive behavior or a dulled mood. ADHD involves a metabolic problem with the prefrontal cortex of the brain. These metabolic changes affect the way the brain metabolizes fuel. If the brain is starved of fuel, you may exhibit symptoms like a lack of attention and hyperactivity. Chemicals like food dyes, artificial sweeteners, sugar, starch, and MSG tremendously impact behavior. Increasing dopamine can improve focus and feelings of calmness. Foods such as meat, fish, eggs, and cheese are high in the amino acid L-tyrosine, the precursor to dopamine.Research has shown that micronutrients, especially B6, magnesium, and zinc, can significantly decrease ADHD symptoms. Omega-3 fatty acids and fish oils can also improve symptoms without side effects. Vitamin B1 is one of the most overlooked nutrients, especially in psychiatric conditions. When a child consumes a lot of glucose, vitamin B1 is depleted, inhibiting the brain's ability to utilize fuel. If an adult or child is experiencing ADHD symptoms, they should switch to a low-carb diet so their body can run on ketones. Ketones will fuel the neurons and restore a sense of calmness and increased attention span. Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

In this episode, host Lisa Bilyeu is joined by nurse practitioner and intermittent fasting expert Dr. Cynthia Thurlow to tackle one of the hottest topics in women's health: the incredible, anti-aging benefits of intermittent fasting—specifically tailored for women. If you've ever found yourself struggling with fatigue, unexplained weight gain, mood swings, or stubborn health challenges, this conversation is an absolute must-listen. Lisa and Cynthia dive deep, breaking down the science of fasting, how it works with women's hormones and menstrual cycles, and why the approach needs to be different from men's. Cynthia shares powerful, actionable strategies to help women prevent disease, reduce inflammation, support cognitive function, and even heal chronic gut issues—all by harnessing the power of fasting. Along the way, they debunk common myths, discuss real-life setbacks, and encourage women to take ownership of their health—without guilt, shame, or unrealistic standards. With practical tips for getting started, stories about reclaiming confidence, and an honest look at how to navigate overwhelm, this episode is your empowering guide to using fasting as a tool for lifelong vitality. SHOWNOTES 00:00 Prioritize Women's Health 10:30 Fasting Considerations by Age for Women 12:10 Pre-Menstruation: Reduce Fasting and Exercise 16:36 Protein Needs for Menopausal Women 25:33 IBS, Food Sensitivities, and Fasting 29:21 "Domino Effect of Antibiotics" 37:13 Empowerment Through Vulnerability 41:47 Mastering the Urge to Snack 46:08 Clarity in Life's Purpose 48:35 Empower Women to Prioritize Needs 57:23 Breaking Free from Fasting Addiction 01:00:00 Fasting and Post-Fast Nutrition Tips 01:05:59 Rethinking Weight Loss: Mindset Matters 01:14:23 Compassion Stemming from Recognized Trauma 01:18:35 Cycle-Based Fitness Planning 01:20:58 Hormone Balance and Stress Management 01:29:04 Epigenetics and Lifestyle Influence Health 01:35:22 "Life-Changing Fasting and Ketones" 01:36:28 Cynthia Thurlow's Media and Resources FOLLOW CYNTHIA THURLOW:Instagram: https://www.instagram.com/cynthia_thurlow_/Website: https://www.cynthiathurlow.comTwitter: https://twitter.com/chtwellnessPodcast: Everyday Wellness, Intermittent Fasting Podcast CHECK OUT OUR SPONSORS Vital Proteins: Get 20% off by going to ⁠https://www.vitalproteins.com⁠ and entering promo code WOI at check out.  BIOptimizers: Head to⁠ https://bioptimizers.com/impact ⁠and use code IMPACT for 10% off.  OneSkin: Get 15% off with code LISA at ⁠https://oneskin.co ⁠ Shopify: Sign up for your one-dollar-per-month trial period at ⁠https://shopify.com/lisa⁠ ****************************************************************** LISTEN TO WOMEN OF IMPACT AD FREE + BONUS EPISODES on APPLE PODCASTS:  apple.co/womenofimpact ****************************************************************** FOLLOW LISA: Instagram: https://www.instagram.com/lisabilyeu/ Twitter: https://twitter.com/lisabilyeu YouTube: https://www.youtube.com/womenofimpact Tik Tok: https://www.tiktok.com/@lisa_bilyeu?lang=en Learn more about your ad choices. Visit megaphone.fm/adchoices

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, I sit down with Julia Mitchell to explore the principles of muscle-centric medicine and the critical role muscle plays in overall health, longevity, and body composition. We discuss practical strategies for achieving your fitness goals, from optimizing protein intake to structuring your day for success, and choosing the right carbs and fats for muscle growth. In this episode, you'll learn: The core fundamentals of achieving the body composition you want How to set yourself up for long-term success with organization and planning High-protein nutrition tips, including the best on-the-go sources How busy moms can prioritize their fitness goals without sacrificing everything else The impact of muscle on metabolic health and longevity High-fat vs. high-carb approaches when protein is optimized Tips for selecting the right carbs and fats for your specific goals Real-world advice for building and preserving muscle mass Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! 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 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.

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 myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women's physiology and strength training — and breaks down the real science behind the most persistent myths in women's fitness and hormones. From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you've ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women's health and strength training. Social media is overflowing with advice on what women should and shouldn't do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science? Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you're navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.