Build Muscle in 70% Less Time? The Myo-Reps Method for Fat Loss & Body Recomposition with Børge Fagerli

Can you build muscle without bulking—and could stored body fat help fuel the process? Dr. Milo Wolf joins me to unpack new research on the energetic cost of building muscle and what it means for losing fat while gaining or preserving muscle, even for experienced lifters. We discuss: • Why a calorie surplus may not be necessary for muscle growth. • His protein recommendations for body recomposition. • Balancing fat loss with muscle retention and recovery. • How little resistance training can still produce results. • Using lengthened partials, supersets, and drop sets to make workouts more efficient. Join me Friday for my solo recap and top takeaways! Thank you to our sponsor, AQUATRU! Get 20% off your AquaTru water purifier at AquaTru.com with code VANESSA! Includes a 30-day best-tasting water guarantee or your money back. SAVE ON THE PSMF LIBRARY™ & TONE LUX Explore the Protein-Sparing Modified Fasting Library™ and the Tone LUX red light therapy collection at Ketogenic Girl. Save 20% with code VANESSA DISCLAIMER This podcast is for educational and informational purposes only and is not medical advice. Consult your healthcare professional before changing your diet, exercise routine, or supplement use. Guest opinions are their own, and individual results vary. This episode contains paid advertising and promotions for my own products. Some links may be affiliate links, meaning I may earn a commission at no additional cost to you.

Does increasing fat burning automatically mean losing more body fat? And what would we need to measure to know whether an intervention preserves muscle? In this Friday solocast, I'm revisiting my conversation with Dr. Amie Hornaman to unpack the research on T2, a lesser-known thyroid hormone derivative, and connect the mechanisms to the body composition questions we care about. We go inside the mitochondria to explore how fatty acids enter, how our cells regulate fuel use, and how mitochondrial uncoupling releases energy as heat. I also revisit the brown fat research and potential connections with ketogenic metabolism. Along the way, I clarify several findings from the interview—including what "50% less fat mass" meant in the rat study, why lower body weight does not establish fat-only loss, and why changes in muscle-cell metabolism do not prove muscle preservation. The T2 research is intriguing, but human evidence remains very limited. This recap explores what the findings suggest, what they cannot establish, and the practical steps we can take now to support muscle and metabolic health. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. In this episode, I discuss: What T2 is and how it relates to T3 and T4. What the 2005 rat study actually found about fat accumulation. The carnitine shuttle and how fatty acids reach the mitochondria. How AMPK, ACC, and malonyl-CoA help regulate fat oxidation. Mitochondrial uncoupling, ATP production, and heat generation. Brown fat thermogenesis and why an animal's thyroid status matters. Possible connections with keto—and why shared pathways do not establish added benefits. The difference between burning dietary fat and losing stored body fat. The two-participant human T2 report and Amie's uncontrolled 14-woman project. What stronger human research would need to measure. Thyroid safety questions and the importance of appropriate prescribed treatment. Lean mass versus skeletal muscle during weight loss. Practical ways to prioritize protein, resistance training, and consistency. Questions to bring to your clinician if you have persistent symptoms. Research discussed Lanni and colleagues, 2005: T2, fat accumulation, and liver fatty acid oxidation in high-fat-fed rats. Read the study Lombardi and colleagues, 2009: T2, skeletal muscle fatty acid oxidation, AMPK signaling, and thermogenesis. Read the study Antonelli and colleagues, 2011: Preliminary human report on resting metabolic rate and body weight in two participants. Read the study Cavallo and colleagues, 2013: Rapid liver-cell responses to T2 in hypothyroid rats. Read the study Lombardi and colleagues, 2015: Brown fat thermogenesis in hypothyroid rats. Read the study Additional research and resources Luukkonen and colleagues, 2020: A short human study of ketogenic eating, liver fat, and hepatic mitochondrial metabolism. Read the study Hall and colleagues, 2015: A controlled human study illustrating the distinction between increased fat oxidation and net body-fat loss. Read the study Longland and colleagues, 2016: Protein and exercise during an energy deficit. Read the study Padron and colleagues, 2014: T2 and thyroid suppression in rats. Read the study Jonas and colleagues, 2015: T2, thyroid regulation, and potential cardiac effects in mice. Read the study American Thyroid Association: Thyroid treatment and testing information. Thyroid hormone treatment | Thyroid function tests Listen to the full conversation with Dr. Amie Hornaman in the podcast feed. Thank you so much for spending this time with me! If you enjoyed the episode, please share it with a friend who loves understanding the science behind metabolism and body composition. Disclosure and medical disclaimer Dr. Amie Hornaman sells the T2-containing suppl

What is T2, and why have researchers been investigating its effects on metabolism? In this episode of the Optimal Protein Podcast, I'm welcoming back Dr. Amie Hornaman to explore 3,5-diiodothyronine, commonly called T2—a lesser-known thyroid hormone derivative studied for its effects on energy expenditure, fatty acid oxidation, and mitochondrial function. Thank you to our sponsor, AirDoctor! Visit ⁠AirDoctorPro.com and use promo code VANESSA for up to $300 off select AirDoctor models, plus a free 3-year warranty. All AirDoctor air purifiers come with a 30-day money-back guarantee. We walk through research on liver cells, skeletal muscle, and brown fat, unpacking the machinery that helps fatty acids enter the mitochondria and a process called mitochondrial uncoupling, in which energy is released as heat. We also explore possible connections with ketogenic diets and the question that matters so much to us here: what could these findings mean for losing body fat while preserving muscle? Much of the research discussed comes from animal studies. We examine a small human report involving just two participants, and Amie shares observations from an uncontrolled group of 14 women who used her T2-containing product. These findings raise interesting questions, but they do not establish that supplemental T2 is a safe or effective approach to fat loss. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ⁠ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. In this episode, we discuss: What T2 is and how it relates to the better-known thyroid hormones T3 and T4. The 2005 rat study reporting less fat accumulation and greater liver fatty acid oxidation. How the carnitine shuttle helps transport long-chain fatty acids into the mitochondria. AMPK, ACC, and malonyl-CoA—and their roles in regulating fat oxidation. Mitochondrial uncoupling, ATP production, and thermogenesis. Research on T2 and brown fat in animals with low thyroid function. Potential overlaps with ketogenic metabolism. The limited human evidence and the need for larger, controlled studies. Why increased fat burning, lower body weight, and muscle preservation are different outcomes. Protein, resistance training, and body composition during weight loss. Important context for interpreting the research The approximately 50% lower fat mass reported in the 2005 rat study was a comparison with the untreated high-fat-diet group. It does not mean the animals lost half of their starting body fat. The 2011 human report described approximately 4% lower body weight, not proof that all weight lost was fat. Neither that report nor the uncontrolled 14-woman project establishes long-term safety or that T2 caused the reported changes. Changes in muscle-cell fuel use do not establish muscle preservation during weight loss. Shared metabolic pathways also do not establish that combining keto and T2 provides additional benefits. Studies discussed Lanni and colleagues, 2005: T2, fat accumulation, and liver fatty acid oxidation in rats receiving a high-fat diet. ⁠Read the study Lombardi and colleagues, 2009: T2, skeletal muscle fatty acid oxidation, AMPK signaling, and thermogenesis in rats. ⁠Read the study Antonelli and colleagues, 2011: Preliminary human report on T2, resting metabolic rate, and body weight in two participants. ⁠Read the study Cavallo and colleagues, 2013: Rapid effects of T2 on fatty acid oxidation and mitochondrial function in liver cells from hypothyroid rats. ⁠Read the study Lombardi and colleagues, 2015: T2 and brown adipose tissue thermogenesis in hypothyroid rats. ⁠Read the study Additional safety references Padron and colleagues, 2014: T2 administration, central hypothyroidism, and effects on thyroid-sensitive tissues in rats. ⁠Read the study Jonas and colleagues, 2015: T2's effects on thyroid regulation, body comp

Burn More Fat—But Are You Losing It? 7 Takeaways on Metabolic Flexibility & Protecting Muscle Does becoming a better fat burner automatically mean you're losing more body fat? And do higher ketones mean better results? In today's episode, I'm unpacking seven of my biggest takeaways from my conversation with Dr. Mike T. Nelson about metabolic flexibility, sustainable fat loss, and protecting your hard-earned muscle. I'm sharing what I learned the hard way during my own keto journey—including how I gained weight despite having high ketones—and why understanding the difference between burning dietary fat and losing stored body fat can change how you approach your goals. We're also exploring how to adjust carbohydrates to support your training, why fasted cardio is optional, and how small, manageable food changes can help you make progress while still enjoying your meals and your life! In this episode, we explore: What metabolic flexibility really means: Using fat and carbohydrates effectively and switching between fuels as your needs change. Fat burning versus fat loss: Why increased fat oxidation and higher ketones don't automatically mean you're losing stored body fat. Calories, hunger, and sustainability: Why an energy deficit matters—and why how you feel while creating it matters, too. Matching carbohydrates to your training: How your activity, intensity, preferences, and recovery can guide your fueling choices. Fasted cardio and the "fat-burning zone": Why the fuel you use during a workout doesn't tell the whole story about long-term fat loss. Protecting muscle while losing weight: The combined importance of protein, resistance training, and recovery, plus a discussion of protein-sparing modified fasting and its limitations. Building capacity beyond the scale: Tracking strength, aerobic fitness, energy, and recovery alongside changes in body weight. I also share the gentle nutrition adjustments I'm making during breastfeeding and why this is a different approach from aggressive dieting or protein-sparing modified fasting. You don't have to optimize everything at once. Choose one takeaway you can put into practice this week—whether that's tracking your weights and reps, making a simple food swap, or fueling your workouts in a way that helps you feel your best. Listen to the full conversation For the deeper dive, listen to my interview with Dr. Mike T. Nelson: Burning Fat vs. Losing Fat: Metabolic Flexibility Explained with Dr. Mike T. Nelson. Resources & special offer By popular request, the Back to School Sale has been extended for one more week! Save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40. Explore: The Protein Sparing Modified Fasting Library: High-protein recipes, grocery lists, meal frameworks, instant digital access, a premium printed edition, and community access. Tone LUX Red Light Therapy: Discover the Sapphire, Diamond, and Gem panels, plus the Crystal mask and Contour neck and décolleté accessory. Tone Device: Explore the breath ketone device discussed in the episode. Let's connect Which takeaway resonated with you most? Have you ever assumed higher ketones meant greater fat loss, or found that changing your fuel intake helped your training? I would love to hear from you! If you enjoyed this episode, please follow the Optimal Protein Podcast and leave a rating or review. Thank you so much for listening and being part of this community! Disclaimer: This podcast is for educational purposes only and is not medical advice. Consult your healthcare provider before changing your diet, fasting, or exercise routine. Aggressive calorie restriction and protein-sparing modified fasting are not presented as approaches for breastfeeding listeners. Individual results vary.

Does burning more fat for fuel mean you're actually losing more body fat? And if you're in ketosis, does that mean the fat you're burning is coming from your body—or from the food you just ate? Today on the Optimal Protein Podcast, I'm joined by Dr. Mike T. Nelson to unpack this important distinction and explore what metabolic flexibility really means for fat loss, muscle preservation, and performance. BACK-TO-SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Mike holds a PhD in exercise physiology and a master's degree in mechanical engineering with a focus on biomechanics. In this fascinating conversation, we explore your body's ability to use both carbohydrates and fat, switch between them, and adapt to different demands. We discuss why burning more fat during a workout doesn't necessarily translate into greater body-fat loss, why calorie balance still matters, and how your nutrition and training can work together to support body recomposition. I also share my own experience gaining weight on keto despite high ketone readings—and what that taught me about dietary fat versus stored body fat. In this episode, we discuss: • The three components of metabolic flexibility—and why using carbohydrates effectively matters, too • Burning fat versus losing fat: the distinction that can change how you approach your goals • How insulin and fuel availability influence what your body burns • Why higher ketone readings don't necessarily mean greater body-fat loss • Fasted cardio: what the research suggests and where questions remain • Long-term keto and the potential tradeoffs for high-intensity exercise • Adjusting carbohydrates to support your training performance • Protein-sparing modified fasting and the considerations around more aggressive calorie deficits • Why stubborn lower-body fat can be especially frustrating for women • Protein and resistance training: their roles in preserving lean mass while dieting • Building aerobic fitness to support metabolic flexibility over time • Heat, cold exposure, and Mike's broader framework of physiologic flexibility • Lactate as a valuable fuel and the emerging interest in lactate supplements • Tracking performance alongside the scale—and keeping maintenance in mind from the beginning I loved Mike's emphasis on building a body that can perform well while you work toward your body-composition goals. This episode is full of thoughtful distinctions to help you better understand the science behind fat loss! Connect with Dr. Mike T. Nelson: Instagram: @drmiketnelson Explore his newsletter for more on body composition, performance, and metabolic flexibility. Special offers mentioned in this episode: Save 40% sitewide at ⁠KetogenicGirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library and Tone Device. Australia and New Zealand listeners: save 75% during the warehouse moving sale with code WAREHOUSE75. If you enjoyed this episode, please subscribe, leave a rating or review, and share it with a friend. Your support helps us continue bringing you conversations with leading researchers and experts in protein, metabolic health, and body composition. Follow @ketogenicgirl and @optimalproteinpodcast on Instagram, and join the Optimal Protein Podcast Facebook group for more discussion. 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, supplements, or exercise regimen.