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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.

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.

🔬 What You’ll Learn in This Episode:

• Why fasted workouts and AMPK activation can block muscle growth

• How protein distribution and meal spacing impact fat loss

• The link between muscle capacity and blood sugar regulation

• Why most women need at least 100g of protein per day

• How to pair carbs and protein in a 1:1 ratio to support metabolism

• Stretch-based movement vs. heavy lifting for menopause muscle maintenance

• What drives insulin resistance (hint: it’s not just carbs)

• Why public health guidelines focus on survival—not optimization

• The launch of Dr. Layman’s new Protein Quality Hub and how it can help you choose better protein sources

Whether you’re in a fat loss phase, navigating perimenopause, or simply want to support long-term metabolic health, Dr. Layman’s research offers clarity and actionable steps you can start applying today.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

•🔗 Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and decollete and get 20% OFF with the code VANESSA

• Tone Collagen

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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

⭐️ If You Loved This Episode…

Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!

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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:

• 🔬 Why protein timing matters more after age 30
• 🍽️ Why your first meal of the day may be the most critical for muscle preservation
• 🧠 Protein synthesis as a major driver of metabolism—and how it’s as energy-demanding as an hour of cardio
• 🔥 How high-protein diets increase fat loss by up to 300 calories per day via thermogenesis
• 🧬 AMPK, insulin, and muscle protein synthesis: what happens during fasted workouts and calorie restriction
• 💪 Why “lifting heavy” isn’t required—yoga, stretching, and muscle tension can preserve muscle as we age
• 🥩 The truth about red meat, saturated fat, and decades of flawed epidemiology
• 🧮 Dr. Layman’s 100g protein minimum for women, and why 1.2–1.6 g/kg is the sweet spot for recomposition
• 🌾 Why current global nutrition guidelines are built around survival—not optimal health—and how that’s changing
• 🌍 His new open-access protein quality hub to empower consumers and scientists alike

This conversation is essential listening for anyone serious about optimizing their fat loss, preserving muscle, and finally understanding how protein quality and quantity affect long-term metabolic health.

🔗 Mentioned in the Episode:

• Dr. Layman’s new protein quality database
• Muscle Full Effect & importance of protein distribution in aging

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.