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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.

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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.