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.

 

 

Use the code KETOGIRL for 20% off your order of Spirulina Here

In this episode of The Optimal Protein Podcast, I sit down with Dr. Catharine Arnston to discuss the role of detoxification in fat loss, managing weight gain during peri- and post-menopause, and combating brain fog. Dr. Arnston shares insights on how optimizing cellular health can enhance metabolic function, support hormonal balance, and improve cognitive clarity. We explore the impact of environmental toxins, dietary strategies for natural detoxification, and the role of key nutrients in supporting overall wellness.

What You’ll Learn in This Episode:

✅ How detoxification impacts fat loss and metabolic health

✅ The connection between toxins, hormones, and menopausal weight gain

✅ Natural strategies to support the body’s detox pathways

✅ The role of specific nutrients in reducing brain fog and improving cognitive function

✅ How to enhance mitochondrial health for energy and vitality

Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA

Connect with Dr. Catharine Arnston on Instagram

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.

In this episode of The Optimal Protein Podcast, we sit down with Liz Plosser, the Editor in Chief at Women’s Health until very recently! We discuss protein, lifting and women’s health and re-inventing yourself at different stages of life. A very inspiring listen! 

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.

 

Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA

Jump to start of study breakdown at 26:14 mins

In this episode of The Optimal Protein Podcast, we break down an exciting new study published in Scientific Reports that explores the effects of a high-protein, high-fiber diet combined with spirulina on fat loss. The study investigates how this dietary approach impacts body composition, metabolism, and overall health, offering fascinating insights for anyone looking to optimize their fat loss strategy while preserving muscle mass.

We’ll discuss the study’s methodology, key findings, and real-world takeaways, plus how you can apply these findings to your own nutrition plan. If you’re looking for evidence-based strategies to enhance fat loss, improve metabolic health, and leverage the benefits of spirulina, this episode is a must-listen!

Use the code KETOGIRL for 20% off your order of Spirulina Here

Key Topics Discussed

 Study Overview: What Was Researched?

• Summary of the study published in Scientific Reports (link here).

• How a high-protein, high-fiber diet with spirulina was tested for fat loss benefits.

• Why this approach matters for body composition and metabolic health.

• Key Metrics Measured:

• Changes in body weight, fat mass, and lean muscle mass.

• Effects on appetite, insulin sensitivity, and metabolic markers.

Resources Mentioned:

• The Study: Fat loss on high protein, high fiber, and spirulina diet

• Recommended high-protein, high-fiber, and spirulina-rich foods

Get 20% off the New 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, we sit down with Dr. Jeremy Loenneke, one of the leading experts in muscle physiology, to break down the science of building muscle. Whether you’re just starting your fitness journey or looking to optimize your gains, this episode covers everything you need to know about effective muscle-building strategies, nutrition, and how to train smarter, not harder.

Dr. Loenneke, known for his groundbreaking research on blood flow restriction (BFR) training and muscle hypertrophy, shares his insights on how to build muscle efficiently while avoiding common pitfalls. Get ready for a crash course in the science of strength and growth!

Key Topics Discussed:

1. What Does It Take to Build Muscle?

• The fundamentals of muscle hypertrophy: tension, stress, and recovery.

• The roles of progressive overload and proper volume in training.

2. The Importance of Individualization

• How genetics, training history, and recovery capacity influence your muscle-building potential.

• Dr. Loenneke’s take on tailoring training programs to your unique needs.

3. Nutrition for Muscle Growth

• The role of protein in muscle synthesis.

• Practical tips for hitting your protein targets on a daily basis.

• The importance of timing and meal distribution.

4. Blood Flow Restriction (BFR) Training

• What is BFR, and how does it enhance muscle growth?

• When and how to incorporate BFR into your workouts.

• The science behind why lighter weights can still lead to hypertrophy with BFR.

5. Myths and Misconceptions About Muscle Building

• Why lifting heavier isn’t always better.

• The truth about soreness and its connection to muscle growth.

6. Recovery and Rest

• How much recovery time do you really need?

• The role of sleep, nutrition, and stress management in maximizing gains.

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.

 

Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA

In this episode of The Optimal Protein Podcast, we explore a groundbreaking study published in Scientific Reports that reveals a fascinating connection between the gut microbiome and visceral fat, commonly known as belly fat. We dive deep into how specific gut bacteria influence fat storage, why microbiome diversity is key, and what dietary strategies you can implement to reduce visceral fat while staying keto or low-carb compliant. Tune in to learn how dietary diversity, fiber, and probiotics can transform your gut health and metabolic fitness.

Jump to the start of the study breakdown: 15:57

The Garlicky Kale Salad Dressing Recipe!

Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA

Key Topics Discussed:

1. What Is Visceral Fat?

• Definition of visceral fat and how it differs from subcutaneous fat.

• The health risks associated with excess visceral fat, including insulin resistance, inflammation, and cardiovascular disease.

2. Study Breakdown:

• Overview of the 2019 study in Scientific Reports.

• How microbiome diversity was measured using 16S rRNA gene sequencing.

• The role of specific bacterial strains like Akkermansia muciniphila and Faecalibacterium prausnitzii in reducing visceral fat.

• The correlation between fiber intake, plant diversity, and lower visceral fat levels.

Resources Mentioned:

• The Study: Gut microbiome composition and its potential association with visceral fat deposition

• Microsetta Initiative: Research on microbiome diversity and plant-based diets.

Get 20% off the New 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 is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer!

Hi friends! In this episode, we dive into the science of gut health, mitochondrial function, and inflammaging with Dr. Anurag Singh, Chief Medical Officer at Timeline. We explore:

• How optimizing your gut impacts protein absorption, supporting satiety and overall health.

• GLP-1s and mitigating muscle loss during fat loss.

• Practical ways to boost mitochondrial function for better energy and longevity. 

• New Research unveiling strategies to combat immune aging and inflammaging through nutrition and lifestyle. The science behind Dr. Singh's discovery of Urolithin A and it's ability to reduce inflammation and promoting cellular health.

Join us for an in-depth discussion filled with actionable insights to enhance your health and longevity.

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/   Dr. Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health and startups companies (Amazentis/Timeline). He’s authored > 50 articles for top science journals, been awarded >20 patents and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products.

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This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA

In this episode of the Optimal Protein Podcast, we explore a very exciting study all about a groundbreaking study on the optimal frequency and protocols for high-intensity interval training (HIIT) to maximize fat loss and improve fitness. Learn the exact HIIT protocol and frequency of sessions to deliver significant health benefits and support fat loss.

Resources mentioned:

Study mentioned in this episode

Get 20% off the New 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.