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In this science-packed episode, Dr. Cas Fuchs breaks down the surprising ways intermittent fasting, under-fueling, cold plunges, and low glycogen can quietly sabotage your muscle, strength, and body recomposition goals. We uncover the truth about IF for active women, what really matters for protein timing and distribution, how carbs impact strength performance, and why ice baths may be blunting your gains. If you want evidence-based strategies for fat loss and muscle retention, this episode is essential listening.

If you loved Friday's solo episode on Why I Quit Intermittent Fasting, this conversation is the perfect follow-up — because Dr. Fuchs repeatedly emphasizes something Vanessa has discussed in detail 👉 We must prioritize high-quality human research over rodent-based nutritional myths.

Dr. Fuchs' work has directly shaped how we understand muscle growth, fat loss, glycogen replenishment, protein quality, cold exposure, heat therapy, and what actually matters when optimizing your body composition, not just your "healthspan."

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🔥 In This Episode:

• The truth about protein quality (and what actually matters for recomposition)

• Intermittent fasting, meal timing & the real anabolic window

• The truth about ice baths — and why they can blunt your gains

• Heat therapy: helpful or hype?

• Carbs, glycogen & why some workouts feel "flat"

• How much carbohydrate women really need to train at their best

• Aging, muscle loss & the inspiring 71-year-old lifter

• Dr. Fuchs' simple, science-backed formula for fat loss + muscle retention

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NEW! Free High-Protein Keto Guide

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

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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.