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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

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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.

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