IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details.

In this Friday solo science episode, Vanessa breaks down a brand-new 2025 randomized controlled trial looking at fasted vs. fed resistance training in women. The study dives deep into muscle growth, fat-free mass, and body composition outcomes — and the results challenge some long-held beliefs.

Vanessa goes into the exact nutrition and training protocols used in the study, including how many grams of carbs women in the fed group consumed pre-workout, how protein was controlled, and what the fasted group ate instead.

You’ll learn:

• Why this new study is so groundbreaking — especially for women

• How fasted training may actually improve fat-free mass in certain conditions

• How the viral 30/30/30 method (30g protein within 30 minutes of waking + 30 minutes cardio) stacks up to the evidence

• Whether the 30/30/30 routine is necessary, helpful, or overhyped for fat loss

This episode is packed with insights and practical takeaways for women pursuing fat loss, lean muscle retention, and metabolic health using science-based tools — without falling for social media myths.

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 @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!