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High-Protein Diets and Fat Loss, What Does the Science Say? The study explores high-protein diets for weight loss. The research aimed to understand how these diets affect energy metabolism and fat oxidation (fat burning) in healthy, normal-weight adults. The study followed a randomized, controlled, crossover design. Participants received isocaloric diets with a high protein test group eating 40% protein (40% carb and 20% fat) and a control group doing 15% and macros consistent with the normal Western diet (55% carb, 30% fat). Participants’ energy expenditure, macronutrient oxidation rates, metabolic blood markers, and body composition were all monitored. The high-protein diet resulted in higher total energy expenditure (metabolic rate) and increased rates of fat oxidation (fat burning) compared to the control low protein diet. The high-protein diet not only led to a significantly higher metabolic rate and higher rates of fat burning, also generated a negative fat balance, suggesting fat loss. The study suggests that a high-protein diet may be more effective in promoting fat loss and a higher metabolism compared to a standard lower protein diet. I break all of this down for you on the @optimalproteinpodcast - comment PROTEIN for the link in your DMs Have you tried a high-protein diet to boost your metabolism and promote fat loss? What results did you experience? Comment below ⬇️

💥 Ketones as a Science Backed Fat Loss Tool? Dr. Latt Mansor shared in @optimalproteinpodcast how ketones helped him drop over 20 pounds of fat while maintaining muscle. But what makes ketones so effective? 🛡️ Appetite Regulation: Research shows that ketone bodies can suppress ghrelin, the hormone that drives hunger, making it easier to maintain a calorie deficit. In one study, participants who consumed a ketone ester drink experienced significantly lower appetite and reduced food intake. Another study which I did a full podcast episode on, high protein diets generated ketones, which promoted a hormone called LEAP2 which then suppressed ghrelin, the hunger hormone. 🔋 Energy Boost: Ketones provide an alternative fuel source for the brain, reducing fatigue and improving cognitive function during calorie restriction. Comment LATT to get the link to the full episode where we discuss all of these studies on ketones & many more! I have personally started taking @ketone to boost my cognition before important work. I love the peach 🍑 flavor! Yum. Comment Ketones for a link to get 30% OFF @ketone Have you experienced appetite suppression or cognitive boost from ketones? References: • Stubbs, B. J., et al. (2018). A ketone ester drink lowers human ghrelin and appetite. Obesity, 26(2), 269-273. PMID: 29105987 • Myette-Côté, É., et al. (2019). The effect of a single dose of a ketone ester on appetite and circulating metabolites in healthy adults. Physiological Reports, 7(7), e14048. PMID: 30937993 #sponsored podcast partnership

MYTH: Women must consume protein immediately before and after training to build muscle. 👉🏼Reality: The concept of a narrow “anabolic window” has been overstated. In this clip, Dr. Lauren Colenso-Semple explains why muscle protein synthesis remains elevated for hours — even days — following resistance training. Current research supports that total daily protein intake is the primary driver of muscle adaptation, not precise timing. Yes, nutrient timing can be relevant for elite athletes training multiple times per day — but for most people, hitting your daily protein target matters far more than consuming protein within 30 minutes of exercise. Full episode now live on the @optimalproteinpodcast — linked in bio.after training to build muscle. @drlaurencs1 breaks down what the scientific literature tells total daily protein intake is what truly matters — not over exact timing. Curious and training fasted or lifting heavy and gear the scientific literature says? Comment MYTHS to get a DM with the link to listen to the myth-busting breakdown on @optimalproteinpodcast 👇Tag a friend who needs to hear this today!

Commend TED for the full episode link in your DMs! Still struggling with hunger on your fat loss journey? This might be why… Most people eat the same weight of food every day — it’s not how much you eat, but what you eat that drives fat gain or loss. In this clip, Dr. Ted Naiman shares why focusing on food volume, protein, and fiber-rich whole foods is the key to lasting satiety and combating obesity. This is one of the core messages of his new book, Satiety Per Calorie — available now! We don’t need to eat less—we need to eat smarter. Prioritize protein. Fill up on fiber. Choose low-calorie-density foods. This simple shift can change everything. Catch the full episode with @tednaiman on the @optimalproteinpodcast #ProteinLeverage #SatietyPerCalorie #TedNaiman #OptimalProteinPodcast #FatLossTips #HighProteinDiet #FiberFirst #WholeFoods #FoodVolume #ObesitySolutions

Yesterday I posed a question to you about the two factors that were found to predict metabolic rate in women. It is well established that lean body mass determines metabolic rate in men, however recent research has shown that this may not be the case for women… This study had 24 male athletes & 13 female athletes. The objective was to figure out how the metabolic rate [how much energy is burned at rest, aka Resting Metabolic Rate (RMR)] is determined in men and women. - Resting metabolic rate (RMR) was measured twice, with a gap between measurements. - Equations were used to predict RMR. These equations were then compared with the actual lab measurements to assess which equation was the most accurate. The main goal was to identify which factors actually predict RMR. The Cunningham equation was the closest predictor for RMR (within 158 kcal/d for men, 103 kcal/d for women). For men, muscle mass mattered most, while for women, the story was completely different… The TWO factors that determined women’s metabolic rate were: 1) much they ate 2) how much they moved. Key Takeaways: - Food intake and activity matter most for female athletes - Reducing calories and not exercising or moving much does the opposite & slows the metabolic rate -Healthy whole foods tend to be lower in calories than processed foods. So the more you eat healthy whole foods, the greater the volume of food you can eat, and thereby boost your metabolic rate higher -Protein content boosts metabolic rate; prioritizing protein will increase the thermic effect of food (TEF) whereby 20-30-% of the calories consumed as protein will be burned to breakdown the protein and initiate Muscle Protein Synthesis (MPS). Check out @toneprotein for a high quality protein supplement! -If you want to have a high metabolic rate, eat a lot of healthy whole foods, prioritize protein, and move your body daily Did the findings about what predicts women’s metabolic rate in this study surprise you? Comment below 👇 Listen to the @optimalproteinpodcast for full breakdowns of studies like this and the latest research!

HOW TO BOOST YOUR METABOLIC RATE! Did you know that the two key factors in boosting metabolic rate in women may NOT be the same as men’s? A really interesting study compared actual measurements of metabolic rate in male and female athletes, and compared the actual Resting Metabolic Rate (RMR) with several equations used to predict metabolic rate. The study found that for men, lean body mass was the best predictor of metabolic rate. But in women it was NOT actually lean body mass! Can YOU a guess what the TWO key factors were in determining women’s metabolic rate?! I will share the answer and study findings tomorrow in my next post! Drop your guesses below ⬇️

Why are we eating more than ever—and still hungry? Dr. Ted Naiman breaks down the real reason fat loss feels hard in today’s food environment… and how satiety per calorie changes everything. If you’ve ever felt like your hunger is working against your goals, this is your solution. Prioritize foods that deliver the most fullness per calorie—and watch what happens. No willpower. No endless tracking. Just smart eating rooted in science. Satiety Per Calorie now out by @tednaiman Full episode now live on @optimalproteinpodcast! Comment TED for the episode link in your DMs! #SatietyPerCalorie #ProteinLeverage #FatLossTips #MetabolicHealth #WomenWhoLift #HighProtein #NutritionScience #TedNaiman #OptimalProteinPodcast

I had to indulge in this cute trend! Lol on the tagline! Science and style 🤦‍♀️🙈 Science yes, style not so much 🤣 Have you tried making your action figure yet?!

Homepage change from Ketogenic Girl