In this episode of the Optimal Protein Podcast, we explore a very exciting study all about a groundbreaking study on the optimal frequency and protocols for high-intensity interval training (HIIT) to maximize fat loss and improve fitness. Learn the exact HIIT protocol and frequency of sessions to deliver significant health benefits and support fat loss.

Resources mentioned:

Study mentioned in this episode

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

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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Welcome back to The Optimal Protein Podcast! In this episode, we’re diving into the science of high-intensity interval training (HIIT) with none other than Dr. Martin Gibala, a leading exercise physiologist and author of The One-Minute Workout. Dr. Gibala has revolutionized our understanding of time-efficient exercise and how just a few minutes of effort can deliver incredible health and fitness benefits.

We explore the physiological magic behind HIIT, its impact on metabolism, and how it compares to traditional workouts. Whether you’re a seasoned athlete or a beginner, Dr. Gibala shares practical advice for incorporating HIIT into your routine safely and effectively. Plus, he debunks common myths about fitness and offers insights on the future of exercise science.

If you’ve ever felt too busy to work out, this episode is a must-listen!

What You’ll Learn in This Episode:

1. HIIT & V02 MAX 101: What high-intensity interval training is and why it’s so effective for boosting VO2 Max, a vital sign

2. The One-Minute Workout: How short bursts of effort can deliver comparable results to longer, steady-state workouts.

3. Key Adaptations: The physiological changes that occur with HIIT and how they benefit your health.

4. Practical Tips: How to safely incorporate HIIT into your fitness routine, regardless of your starting level.

5. Myth Busting: Debunking common misconceptions about HIIT and time-efficient workouts.

6. Future Trends: Dr. Gibala’s insights into where exercise science is headed.

Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

 

About Our Guest:

Dr. Martin Gibala is a renowned professor of kinesiology and the author of The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. His groundbreaking research focuses on high-intensity interval training (HIIT) and time-efficient exercise strategies that have helped countless people transform their fitness with less time.

Dr. Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada. He is an expert on the science of exercise and applications for health and performance.

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In this episode of the Optimal Protein Podcast, we explore a very exciting study all about what is the most effective way to build muscle, as well as recap all of the top takeaways and highlights from the interview with Dr. Robert Wolfe, the GOAT of protein nutrition!

Resources mentioned:

Study in today's episode on building muscle

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Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

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.

Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer!

In this insightful episode of the Optimal Protein Podcast, we sit down with Dr. Robert Wolfe, a leading expert in protein metabolism and nutrition, to explore the science of optimizing protein intake for fat loss, muscle gain, and overall body recomposition. Dr. Wolfe shares his wealth of knowledge from decades of research, discussing how to tailor protein nutrition to achieve your health and fitness goals.

We dive into the role of protein in metabolic health, the importance of amino acid quality, and practical strategies to maximize the benefits of protein in your diet. Whether you’re an athlete, a fitness enthusiast, or someone looking to enhance their body composition, this episode is packed with actionable insights.

Key Topics Discussed:

1. The Science of Protein Metabolism:

• How protein is metabolized in the body.

• The role of amino acids in muscle protein synthesis (MPS) and recovery.

2. Protein and Fat Loss:

• Why protein is essential for fat loss and lean muscle preservation.

• The appetite-suppressing effects of protein.

3. Muscle Gain and Body Recomposition:

• How to optimize protein timing and distribution for muscle growth.

• The impact of essential amino acids (EAAs) on muscle protein synthesis.

4. Practical Protein Strategies:

• How much protein you really need based on your goals.

• Tips for incorporating high-quality protein into your diet.

5. Emerging Research:

• Insights from Dr. Wolfe’s studies on protein intake and its effect on aging and metabolic health.

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Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

About Dr. Robert Wolfe:

Dr. Robert Wolfe is a globally recognized researcher in protein metabolism and nutrition. With a prolific career spanning decades, he has authored over 500 peer-reviewed publications and is the recipient of numerous prestigious awards. His groundbreaking research has shaped modern approaches to protein nutrition, especially in the contexts of aging, athletic performance, and body recomposition.

This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

 

Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA

In this episode of the Optimal Protein Podcast, we explore a groundbreaking study that examines the impact of macronutrient composition—specifically protein and fiber intake—on weight loss success when calories are controlled. Vanessa breaks down the latest study on high quality weight loss and protein and fiber, as well as WHY and what that means. She also explores the role of the microbiome in satiety and why fiber is implicated in successful fat loss.

Resources mentioned:

Successful dietary changes correlate with weight‐loss outcomes in a new dietary weight‐loss program

Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

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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In this powerhouse episode of The Optimal Protein Podcast, we’re bringing you cutting-edge insights from four industry experts on the best strategies for fat burning and muscle building in 2024. From maximizing metabolic health to dialing in your nutrition and exercise routine, this episode is packed with actionable advice for achieving your health and fitness goals.

Our guests, Dr. Cate Shanahan, Dr. Tommy Wood, Maria Emmerich & Eugene Loki, share their unique perspectives, backed by science and real-world experience. Whether you’re a beginner or a seasoned athlete, this episode is your guide to unlocking the next level of your training and nutrition habits!

Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa

If you’re ready to elevate your fat-burning and muscle-building results in 2025, this episode is for you. Don’t forget to leave a review and let us know how these tips work for you!

This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA

In this episode of the Optimal Protein Podcast, we dive into the fascinating world of red light therapy! From its potential health benefits to how to use it effectively, we answer the top ten most-asked questions about this emerging wellness trend.

What You’ll Learn in This Episode:

1. What is red light therapy (RLT), and how does it work?

• Explanation of red light and near-infrared light wavelengths and their interaction with the body’s cells.

2. What are the main benefits of red light therapy?

• Improved skin health, muscle recovery, pain reduction, and more.

3. Is red light therapy safe?

• Discussion of safety measures, proper use, and any potential side effects.

4. How does RLT help with muscle recovery and performance?

• Insights into its role in reducing inflammation and enhancing mitochondrial function.

5. Can red light therapy support weight loss?

• Exploring evidence related to fat reduction and metabolism boosts.

6. What’s the difference between red light and near-infrared light?

• Clarifying which wavelengths target specific health concerns.

7. How often should I use red light therapy?

• Recommended frequency and session durations for various goals.

 8. Can RLT improve skin appearance and aging signs?

• Benefits for collagen production and reducing fine lines or wrinkles.

 9. What should I look for when choosing a red light therapy device?

• Tips on selecting the right device for personal goals and budgets.

Why You Should Listen:

Whether you’re new to red light therapy or looking to refine your routine, this episode provides practical tips and evidence-based insights to help you harness the power of red light for better health and performance.

Resources Mentioned:

Studies on Red Light Therapy

Check out the Tone LUX Red Light Collection

Get 20% OFF with the code VANESSA

Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

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This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

 

Get 20% OFF the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA

In this powerhouse episode of The Optimal Protein Podcast, we’re bringing you cutting-edge insights from four industry experts on the best strategies for fat burning and muscle building in 2024. From maximizing metabolic health to dialing in your nutrition and exercise routine, this episode is packed with actionable advice for achieving your health and fitness goals.

Our guests, Dr. Shannon Ritchey, Dr. Gabrielle Lyon, Dr. Jorn Trommelen, and Dr. Sarah Zaldivar, share their unique perspectives, backed by science and real-world experience. Whether you’re a beginner or a seasoned athlete, this episode is your guide to unlocking the next level of your • • Sustainable training and nutrition habits are more effective than extreme approaches.

Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa

If you’re ready to elevate your fat-burning and muscle-building results in 2025, this episode is for you. Don’t forget to leave a review and let us know how these tips work for you!

Tune in now and take the first step toward transforming your health in 2025!

This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA

In this episode, we delve into the latest research comparing pre-workout protein consumption to fasted workouts and explore top fitness insights for 2024, including cycle syncing, muscle hypertrophy, and protein timing.

Key Topics Discussed:

1. Pre-Workout Protein vs. Fasted Workouts:

• Study Overview: We examine a recent study which investigates how consuming different doses of protein before exercise affects fat burning or substrate metabolism and energy expenditure compared with fasted exercise 

2. Top 2024 Fitness Takeaways:

• Cycle Syncing, Muscle Hypertrophy & Protein Timing

Additional Resources:

• Study Referenced: “The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study.”

• Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/  

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This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Get 20% off the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA

In this episode of The Optimal Protein Podcast, we’re joined by Dr. Lauren Colenso-Semple to uncover the truth behind cycle syncing. Does tailoring your workouts and nutrition to your menstrual cycle really enhance performance and results? Or is it just another fitness trend? Dr. Colenso-Semple breaks it all down, sharing insights from her latest research on female physiology, sex-based differences, and the mechanisms behind muscle growth.

Tune in as we discuss:

• What cycle syncing really is—and whether it’s supported by science.

• The impact of hormonal fluctuations on strength, recovery, and muscle protein synthesis (MPS).

• The role of satellite cells and myonuclei in female muscle adaptation.

• How to optimize strength training across all phases of the menstrual cycle.

• The pros and cons of machines vs. free weights for women.

• Evidence-based strategies for women to achieve better strength, health, and body composition.

Dr. Colenso-Semple’s expert knowledge and years of practical experience make this a must-listen episode for anyone looking to cut through the noise and approach training with science-backed confidence.

Guest Bio:

Dr. Lauren Colenso-Semple holds a Ph.D. in Integrative Physiology from McMaster University, an M.S. in Exercise Science from the University of South Florida, and a B.A. in Psychology and Nutrition from the University of Buffalo. She regularly publishes peer-reviewed articles in leading exercise science journals, with a focus on female physiology and endocrinology, sex-based differences, and mechanisms of muscle growth. Beyond her research, Dr. Colenso-Semple is an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training.

Resources Mentioned:

• Link to Dr. Colenso-Semple’s new study on cycle syncing 

Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women’s fitness and evidence-based training approaches!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa

If you enjoyed this episode, make sure to subscribe and leave a review. Share your thoughts and questions with us on social media!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa

 

Get 20% off the New 2nd Generation Tone Device HERE with the code VANESSA

In this groundbreaking episode of The Optimal Protein Podcast, we dive into a fascinating new randomized controlled trial published in Obesity (link to study) that explores the impact of carbohydrate consumption on ketosis and hunger regulation.

Key Topics Discussed:

• Study Overview: The methodology and key findings of this recent trial, which evaluates how carbohydrates affect ketone production and appetite.

• Carbs and Ketosis: Why carbohydrates are inherently “anti-ketogenic” and how they disrupt the metabolic state of ketosis.

• Hunger Regulation: Evidence from the study that links higher carbohydrate intake to increased hunger levels and how this impacts weight management strategies.

• Practical Implications: What these findings mean for those pursuing ketogenic or low-carb diets for fat loss, body recomposition, and improved metabolic health.

• Satiety and Protein: How prioritizing protein can help counteract the hunger-inducing effects of carbs while supporting sustainable fat loss.

Why This Episode Matters:

This study provides compelling evidence that supports the ketogenic approach to nutrition by highlighting the direct relationship between carbohydrate intake and hunger signaling. Whether you’re a seasoned low-carb enthusiast or someone curious about the benefits of keto, this episode offers valuable insights and actionable takeaways.

Links and Resources:

• Full Study: Carbs Are Anti-Ketogenic

• Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   Thank you to our sponsor:   Bioptimizers Magnesium Breakthrough is one of the only supplements I take with me when I travel as it is so important to me! Save 10% OFF with the code VANESSA at bioptimizers.com/vanessa

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This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.

Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.