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Today’s episode is a deep-dive recap of my mind-blowing conversation with Dr. Paul Laursen — one of the world’s top experts in exercise physiology, high-intensity interval training (HIIT), and fat-adapted performance.

If you’ve ever wondered:

Why you feel better fat-fueled than carb-loaded
How diet actually drives fat loss more than training
Why ketones might be more than a fuel — and actually a proxy for VO₂ max
How to optimize your metabolic flexibility using HIIT and protein-forward nutrition

…this episode will change how you see your body composition journey — especially if you’ve been trying to out-exercise a poor diet.

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We break down:

Why diet beats exercise for fat loss — results from Dr. Laursen’s VLCHF vs. HIIT study
Fat-adaptation as a proxy for VO₂ max and why that matters for metabolic fitness & longevity
How metabolic flexibility fuels both performance and brain health
Why animal protein quality is a game-changer for recovery, energy, and lean mass
The neuroprotective power of ketones for focus, resilience, and endurance
How to train the brain first, body second for performance
Why your body rebuilds itself every 6 months — and how to upgrade the raw materials

💡 Dr. Laursen’s 6 Step Body Recomposition Blueprint:

Start with a high-protein, low-carb diet built on quality animal protein
Use HIIT strategically — not excessively
Track your own responses with CGMs and breath ketones
Get fat-adapted for longevity, mental clarity, and metabolic resilience
Support your brain — the true driver of performance

Whether you’re an athlete or simply chasing better metabolic health, this episode delivers the science and strategy to help you get leaner, stronger, and more metabolically fit.

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

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• Tone Collagen

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

391: Early In The Duskmourning - Episode 391