Optimal Protein Podcast with Vanessa Spina

Fat Loss & the Fat-Burning Advantage: Boost VO₂ Max, Build Metabolic Fitness & Stay Lean for Life: Dr. Paul Laursen

Aug 11, 2025

Dr. Paul Laursen, an accomplished exercise physiologist and endurance coach, discusses the critical role of diet over exercise in fat loss. He shares insights on how being fat-fueled can enhance VO₂ max, a marker of cardiovascular health. The conversation covers the advantages of HIIT for body recomposition and insulin sensitivity, and the metabolic benefits of low-carb diets. Laursen also highlights the importance of personalized nutrition and the impact of ketones on appetite control and cognitive performance, offering actionable tips for optimizing training and recovery.

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ANECDOTE

Ketones Can Unlock Stronger Workouts

Vanessa and Paul report that exogenous ketones sometimes produce dramatic cognitive and workout boosts for them.
They emphasize individual variability and encourage personal experimentation to see if ketones help you.

ADVICE

Experiment To Find What Works For You

Paul and Vanessa urge personal experimentation with diet, ketones, and training to find what works for you.
They stress there is no universal answer and encourage testing and adapting based on personal response.

INSIGHT

Diet Trumps Exercise For Fat Loss

Lucas Ciprian's clinical trial found a very low-carb diet (with or without HIIT) reduced visceral fat while exercise alone did not.
Paul Laursen summarizes the takeaway: you cannot outrun a bad diet.

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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.

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.