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 straight to the studies breakdown: 14:36  In this episode of The Optimal Protein Podcast, we dive deep into two groundbreaking studies that reveal powerful insights into appetite regulation, fat loss, and muscle maintenance. You’ll learn how weight loss impacts hunger hormones — and how a strategic focus on protein intake can help you stay fuller for longer, improve metabolic health, and preserve lean muscle mass. Key Topics Covered: 🔎 Study 1: "Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a meta‐analysis." • Why researchers explored the hormonal responses to different weight loss strategies • How calorie restriction, exercise, or a combination of both affects hunger hormones like ghrelin, PYY, GLP-1, and CCK • Why individuals who lose more fat-free mass (FFM) may experience greater hunger spikes — and how resistance training and protein can help mitigate this effect 🍳 Protein and Satiety Hormone Research • How high-protein diets increase key satiety hormones like PYY, GLP-1, and CCK • The exciting discovery of LEAP2, a hormone that suppresses ghrelin and helps reduce appetite — especially in ketogenic and high-protein diets 💪 Study 2: "Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health Across the Lifespan" • How much protein older adults require per meal to stimulate muscle protein synthesis • How to balance protein distribution across meals for superior results in muscle maintenance and appetite control • Which protein source proved particularly effective for boosting MPS, especially when paired with resistance training • Insights on how increased protein intake improves insulin sensitivity, glucose control, and enhances satiety hormones to help manage long-term appetite 🎧 Tune in now for practical insights you can apply to your nutrition and fitness strategy today! 🎧 Tune in now for powerful insights you can apply to your diet and lifestyle!  Get 20% off the TONE LUX red light collection or the 2nd Generation Tone Device HERE  with the code VANESSA Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.  

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I’m joined by Dr. Eric Trexler, a renowned researcher and expert in exercise science, nutrition, and body composition. We dive deep into the strategies you can use to optimize protein intake, preserve lean muscle mass, and enhance fat loss. Dr. Trexler shares actionable insights on how to structure your nutrition and training for better results — whether your goal is body recomposition, improved performance, or overall metabolic health. Key Topics Discussed: ✅ Protein Intake: How much protein you really need during fat loss to protect lean muscle. ✅ Protein Distribution & Timing: Why spacing your protein intake across meals can improve muscle retention and recovery. ✅ HIIT Training: How high-intensity interval training fits into a fat loss plan — and what you need to know for optimal results. ✅ Creatine & Caffeine: The science behind these powerful supplements and how whether or not combining them lowers the effects of creatine. ✅ The key differences between fasted vs. fed cardio for fat loss. ✅ Practical tips for ensuring your training and nutrition strategies are aligned for long-term success. Why You Should Tune In: If you’re serious about preserving muscle while losing fat, this episode is packed with evidence-based insights you can apply right away. Dr. Trexler’s expertise bridges the gap between scientific research and practical application, making this a must-listen for anyone focused on body recomposition and metabolic health. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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: https://www.facebook.com/groups/2017506024952802/   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 episode of The Optimal Protein Podcast, I’m joined by Dr. Jenny Powers, an expert in evolutionary biology and ancestral nutrition. We dive into what modern research reveals about our ancestors’ diets — and how these insights can inform optimal nutrition strategies today. Dr. Powers shares fascinating insights on: 🧬 How ancestral diets provide clues about macronutrient balance and nutrient density. 🥩 The role of animal-based proteins and whole foods in supporting metabolic health. 🍳 How aligning with ancestral eating patterns can promote fat loss, muscle preservation, and longevity. Key Topics Discussed: ✅ The surprising truth about the macronutrient composition of ancestral diets. ✅ How our ancestors’ food choices align with modern research on high-protein, low-carb diets. ✅ Why food quality and nutrient density are crucial for metabolic health. ✅ Practical strategies for integrating ancestral nutrition principles into your everyday life. 🎧 Tune in now for powerful insights you can apply to your diet and lifestyle! Get 20% off the New TONE LUX CONTOUR or the 2nd Generation Tone Device HERE  with the code VANESSA Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.  

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study: Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025). This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you’ve ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you! What We Cover in This Episode: -What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction? -How does protein intake affect lean muscle retention across different levels of caloric deficits? -Does going above the commonly recommended 1.6 g/kg improve muscle retention? -What are the potential upper limits of protein intake for maximizing muscle preservation? -How does resistance training influence protein requirements during a diet? -Differences between male and female subjects—should women aim for different targets? -Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains. Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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: https://www.facebook.com/groups/2017506024952802/   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.

Dive into intriguing new research on the powerful combo of omega-3s, vitamin D, and exercise, which may slow biological aging more effectively than any single intervention. Explore the latest insights on ketogenic and low-carb diets, revealing their impact on fat loss and body composition. Discover the health benefits of omega-3s and how they contribute to longevity. Plus, gain practical tips for nutrition and skincare for healthier living. Tune in for fascinating takeaways that could enhance your wellness journey!

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode, we sit down with Dr. Allan Bacon, a former dental surgeon, certified personal trainer and nutritionist, to explore his evidence-based approach to fitness and nutrition coaching. Key Topics Discussed: Overcoming fitness plateaus and effective strategies to break through them The science behind how to achieve sustainable fat loss Keto/low carb vs high carb diets Calories vs. the carb-insulin model The truth about anti-nutrients Whole foods and high-fiber diets Emotional hunger and cravings And much more! Tune in to gain valuable insights from Dr. Bacon's extensive experience and learn practical tips to enhance your fitness journey. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask 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: https://www.facebook.com/groups/2017506024952802/   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.

A new study highlights the fascinating distinction between muscle mass and strength gains, revealing that they require different strategies. Essential micronutrients like Vitamin D, B12, Magnesium, and Iron play crucial roles in optimizing strength, often overlooked in protein-focused diets. Listeners will learn key dietary tips, how to assess their micronutrient levels, and the best foods to boost performance and recovery. Practical advice for incorporating these insights into training and nutrition is also discussed, making it a must-listen for health-conscious individuals.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I sit down with Dr. Jamie Baum, a leading researcher in protein metabolism and its impact on women’s health, body composition, and metabolic function. Dr. Baum is an Associate Professor in the Department of Food Science at the University of Arkansas, where she focuses on understanding how dietary protein influences muscle mass, fat loss, and overall health, particularly in women. We discuss the latest research on protein requirements, its role in fat loss and body recomposition, and how women can optimize their protein intake for long-term health and performance. If you’ve ever wondered whether you’re eating enough protein or how to structure your diet for muscle retention and fat loss, this episode is packed with actionable insights! What You’ll Learn in This Episode: ✅ The role of protein in fat loss and body composition ✅ The impact of aging, menopause, and hormones on protein metabolism ✅ Why high-protein diets are beneficial for metabolic health ✅ Debunking myths about protein and women’s health Get 20% off SITEWIDE 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: https://www.facebook.com/groups/2017506024952802/ 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.     About Dr. Jamie Baum Dr. Jamie Baum is an Associate Professor and Director of the Center for Human Nutrition at the University of Arkansas. Her research explores the impact of dietary protein on metabolism, weight regulation, and muscle health, with a particular focus on women. She has published extensively on the topic and is a sought-after expert in the field of nutrition science.

Use the code KETOGIRL for 20% off your order of Spirulina Here In today’s episode of The Optimal Protein Podcast, we uncover a groundbreaking discovery about LEAP2, a newly identified hormone that plays a key role in hunger regulation, ketone production, and appetite suppression. We are breaking down a 2022 study published in Endocrinology titled b-Hydroxybutyrate Suppresses Hepatic Production of the Ghrelin Receptor Antagonist LEAP2 (PubMed link). This research reveals how ketones specifically b-hydroxybutyrate (BHB) interact with LEAP2 and the hunger hormone ghrelin, explaining why high-protein, low-carb, and ketogenic diets naturally reduce appetite and support fat loss. If you’ve ever wondered why a high-protein diet helps you stay full longer while promoting fat-burning, this episode explains the new science behind it! Key Takeaways -What is LEAP2? The newly discovered hormone that regulates hunger and ketone metabolism. -How high-protein diets generate ketones, even without high fat intake. -The role of BHB in appetite suppression. -How LEAP2 interacts with ghrelin, the hunger hormone. -Why hunger may temporarily increase when starting ketosis but decrease over time. -How this research explains the long-term appetite-suppressing effects of ketogenic and high-protein diets. Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA Visit Energybits.com (Use code KETOGIRL for 20% off your order) Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ 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.    

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. Welcome back to The Optimal Protein Podcast! In this episode, I am joined by Dr. Scott Sherr, a leading expert in metabolic health, ketones, and mitochondrial optimization. We dive deep into the science of ketones, the metabolic benefits of a high-protein ketogenic diet, and how to optimize your approach for fat loss, muscle preservation, and longevity. We also discuss biohacking mitochondrial optimization with red light therapy and methylene blue! Dr. Sherr brings a wealth of knowledge on how ketones impact energy production, brain function, and overall metabolic health. We explore the synergy between ketones and a higher-protein intake, debunk common myths about keto, and discuss the latest research on how this approach can enhance fat adaptation, satiety, and performance. In This Episode, We Cover: How ketones influence metabolism, brain function, and energy levels Endogenous (natural) and exogenous ketones Why a high-protein keto diet can optimize body composition and fat loss The role of ketones in muscle preservation and recovery Common keto mistakes and how to avoid them The connection between ketones, mitochondrial health and cellular repair Practical strategies for incorporating high-protein keto into your lifestyle including biohacking mitochondrial optimization with red light therapy and methylene blue! Get 20% off SITEWIDE 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: https://www.facebook.com/groups/2017506024952802/ 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.