Fasting, Ketosis, Carbs, and Time-Restricted Feeding Tweaks with Vanessa Spina
Jul 1, 2023
auto_awesome
Vanessa Spina discusses fasting, time-restricted feeding, ketosis, and carbs for improving body composition. They dive into the significance of body composition in metabolic health, optimizing protein intake, resistance training, and lifestyle hacks. They also explore the benefits of HIIT, intermittent fasting, mitophagy, and a high protein keto diet. Additionally, they discuss optimal dietary approaches, emphasizing whole foods, and top biohacks like cold exposure, red light therapy, and saunas.
Improving body composition is linked to metabolic health and can result in increased energy, strength, and overall wellness.
A higher protein approach to a ketogenic diet is more effective for improving body composition and supports muscle protein synthesis.
Deep dives
The Importance of Body Composition and Metabolic Health
Vanessa emphasizes the importance of improving body composition, stating that it is directly linked to metabolic health. She explains that by improving body composition, individuals can experience increased energy, strength, and overall wellness. She argues that traditional weight-based measurements like BMI are not accurate indicators of health and advocates for assessing body composition more accurately. Vanessa highlights the negative impact of excess body fat on metabolic health, citing research that shows the harmful effects of abnormal proteins secreted by fat tissue. On the other hand, she emphasizes the importance of lean mass and muscle in maintaining optimal metabolic health and highlights the benefits of resistance training for improving body composition.
Understanding Ketogenic Diets and Protein Intake
Vanessa explores the concept of ketogenic diets and their impact on improving body composition. She discusses the differences between strict nutritional ketosis and a modified ketogenic approach with higher protein intake. Vanessa argues that a higher protein approach is more effective for improving body composition as it supports muscle protein synthesis and helps to maintain lean mass. She addresses concerns about gluconeogenesis and highlights the importance of protein in achieving optimal results. Additionally, Vanessa discusses the benefits of intermittent fasting and time-restricted eating in conjunction with a ketogenic diet, citing research that shows the metabolic advantages of these practices.
Biohacks for Optimizing Health
Vanessa shares her top three biohacks for optimizing health and energy levels. She highlights the benefits of cold plunges, red light therapy, and sauna sessions. Vanessa explains how cold exposure increases cold adaptation and provides an energizing effect. She discusses the impact of red light therapy on mitochondrial health and its role in supporting ATP production. Vanessa promotes the use of saunas for their exclusions on water benefits and their ability to enhance metabolic health. She encourages individuals to incorporate these biohacks into their daily routines for improved wellness.
Practical Recommendations for Implementing the Ketogenic Diet
Vanessa provides practical recommendations for implementing a ketogenic diet. She suggests keeping carbohydrate intake to around 20 grams per day to achieve nutritional ketosis quickly. Vanessa also recommends individualizing protein intake based on lean mass, activity level, and specific goals. She highlights the benefits of a modified ketogenic approach that prioritizes higher protein intake to support muscle protein synthesis and improve body composition. Vanessa emphasizes the importance of whole, unprocessed foods and seasonal, local eating. She also discusses the potential benefits of intermittent fasting in conjunction with a ketogenic diet for metabolic flexibility and fat loss.
In this episode, I am speaking with Vanessa Spina also known as the Ketogirl. We will talk about fasting, time-restricted feeding, ketosis, and carbs and how you can improve your body composition using these tools.
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
