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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!

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:

• 🔬 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.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

Jump to start of the episode: 13:30

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.

🔬 What You’ll Learn in This Episode:

• Why the 10% saturated fat cap may be removed from dietary guidelines

• How red meat got falsely blamed for chronic disease

• Why plant-based proteins are not nutritionally equivalent to animal proteins

• The leucine threshold and how it changes with age

• Why breakfast should be your most anabolic meal

• How high-protein meals increase energy expenditure

• Stretch-based resistance (like yoga and Pilates) vs. heavy weights for muscle preservation

• The truth about meal distribution and muscle protein synthesis (MPS)

• Real-world protein targets and strategies for fat loss

This is Part 1 of a two-part solo recap. Tune in next Friday for Part 2 where Vanessa explores Dr. Layman’s take on the new Protein Hub, essential amino acid requirements, the role of insulin and AMPK in fat loss, and optimal carb intake by training status and age.

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

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Tone Collagen - Save 15% with a Subscription

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!

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.

🎧 Stay tuned for Part 2 next week, where we explore updated USDA guidance, insulin’s role in MPS, essential amino acid supplementation, and Dr. Layman’s go-to blueprint for maintaining muscle in a calorie deficit.

🔗 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

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 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

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• Tone Collagen - Save 15% with a Subscription

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!

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

💡In This Episode You’ll Learn:

• The truth about recomposition: why fat loss and muscle gain can happen simultaneously—even for trained individuals

• How training volume and intensity interact with diet to shape your physique

• The importance of protein intake—and the “minimum effective dose” to preserve lean mass

• How to structure your diet (deficit size, protein targets, carb balance) for fat loss without muscle loss

• Whether you need to bulk and cut—or can pursue long-term lean gains

• The key role of sleep in fat-burning, protein synthesis, and recomposition success

• Meal timing and why a pre-sleep protein shake might matter more than your post-workout window

• What to do when you plateau: advanced strategies and mindset shifts

• How consistency—not advanced tactics—is the true “magic bullet” for lasting results

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

Free High-Protein Keto Guide

Join the Community!

• Instagram: @optimalproteinpodcast

• Facebook Group for the Optimal Protein 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.

⭐️ 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!

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.

•🔗 Learn more about the Tone LUX Red Light Therapy line and get 20% OFF with the code VANESSA

• Why fat loss alone doesn’t change your body shape

• How to avoid becoming just a “smaller pear or apple”

• The minimum daily protein intake needed for recomposition

• What the science says about pre-sleep protein (and why it won’t make you gain fat!)

• Resistance training as the non-negotiable driver of body transformation

• The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance

• How women — especially through menopause — can benefit from higher protein and performance goals

• Whether you need 3 meals… or 6 (and how to choose what’s best for you)

• Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022)

• Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training)

• Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training

• Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee)

• Follow Vanessa on Instagram: @ketogenicgirl

• Learn more about fat burning tracking tools like the Tone Device: www.ketogenicgirl.com

• 🔗 Learn more about the Tone LUX Red Light Therapy line 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!