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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."
OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase.
🔥 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
🔥 CYBER MONDAY IS HERE — LAST DAY TO SAVE 30% OFF SITEWIDE!
My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE
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.
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.
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