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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:

1. Start with a high-protein, low-carb diet built on quality animal protein

2. Use HIIT strategically — not excessively

3. Track your own responses with CGMs and breath ketones

4. Get fat-adapted for longevity, mental clarity, and metabolic resilience

5. 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.

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👤 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

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💬 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.