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In this myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women’s physiology and strength training — and breaks down the real science behind the most persistent myths in women’s fitness and hormones.

From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm, and confidence to your health and fitness journey. If you’ve ever felt confused by fasting and muscle loss claims or overwhelmed by hormone hype, this episode will empower you with evidence-backed insights and practical advice.

🔍 What You’ll Learn in This Episode:

• If fasted training and intermittent fasting are harmful for women
• The truth about muscle loss and whether protein timing really matters for women
• What the science actually says about cortisol, cardio, and belly fat
• Whether hormone replacement therapy can prevent muscle loss after menopause (the jury is still out and the science is not settled)
• Whether you need to lift “heavy” to build strength and tone
• The surprising limitations of creatine and other popular supplements
• Why insulin spikes from protein or coffee aren’t a problem
• The truth behind hormone testing and so-called “estrogen dominance”
• Whether or not zone 2 cardio or sprint intervals are best for women over 40
• How to train smarter — without fear, confusion, or gimmicks
• The mindset shift that makes high-protein keto sustainable

Free high-protein keto guide: The Keto Reset eBook 

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

•🔗 Learn more about the TONE Breath Ketone Analyzer and get 20% OFF with the code VANESSA

• Tone Collagen 

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/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

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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

⭐️ If You Loved This Episode…

Please consider leaving a 5-star rating and review on Apple Podcasts or Spotify. It helps more women discover the truth about protein, strength, and sustainable fat loss!