Skip to the start of the recap: 13:41

In today's Friday solo episode of The Optimal Protein Podcast, Vanessa breaks down the science of leptin — the hormone that determines whether your body will burn fat or protect it.

Leptin isn't just about appetite. It's a metabolic permission signal, and when leptin signaling is disrupted, fat loss can stall even in a calorie deficit.

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Vanessa explains how sleep, circadian rhythm, and light exposure affect leptin, why dieting can feel harder than it should, and walks you through a practical 7-Day Leptin Reset Protocol designed to reduce hunger, improve satiety, and make fat loss feel easier.

This episode connects leptin science with protein-forward nutrition, calories in vs. calories out, resistance training, and circadian alignment for sustainable fat loss.

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Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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In this episode, I'm joined by Dr. Catherine Clinton to explore how circadian biology, light exposure, and cellular electrical charge regulate metabolism, hormones, and fat loss — often beyond calories alone.

We discuss how morning light impacts leptin signaling, insulin sensitivity, cortisol, and melatonin, why modern indoor living disrupts metabolic health, and how maintaining a strong negative cellular charge is critical for mitochondrial function.

We also cover red and infrared light therapy, optimal timing, metabolic benefits, and key considerations during pregnancy — plus how to integrate protein intake, calories in vs. calories out, and resistance training with circadian alignment for sustainable fat loss.

• Light exposure and leptin signaling

• Circadian rhythm and fat loss

• Cellular charge and mitochondrial health

• Grounding and infrared light

• Red light therapy timing and pregnancy considerations

• Balancing calories, protein, and training with circadian biology

🔗 Dr. Catherine Clinton's book Optimize: drcatherineclinton.com/optimize

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

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

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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.

Skip to the start of the recap: 11:40

In today's solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—former U.S. Army officer, researcher, and Registered Dietitian—whose work with tactical athletes and elite military populations reveals what really happens to the body during fat loss, stress, and recovery.

This episode explores why so many people lose muscle when dieting, how PSMF and ketosis fundamentally change the equation, and what most fat-loss advice gets wrong.

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You'll Discover:

• Why cutting calories alone often backfires
• What makes PSMF different from standard low-calorie dieting
• The overlooked role of protein quality—not just protein quantity
• What elite military research reveals about recovery and resilience
• The truth about seed oils vs butter when you look at human data
• Why collagen may support more than just joints and skin
• The most common mistakes women make when trying to get lean

If you're working hard but not seeing the results you expect—or you're tired of fear-based nutrition rules—this episode will change how you think about fat loss, muscle, and recovery.

BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete

Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.