The PSMF Library is officially live 🎉
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In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist, physician, performance coach, and author Dr. Tommy Wood to discuss his new book, The Stimulated Mind.
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Dr. Wood explains why brain health and body composition are deeply connected—and how the same habits that help us lose excess body fat, preserve muscle, and improve metabolic health may also protect cognitive function as we age.
They explore why resistance training may be one of the most powerful tools for supporting the brain, how muscle strength is linked with cognitive resilience, and why both chronic under-fueling and excess energy availability may negatively affect brain health.
In this episode:
• Why resistance training can protect the brain's white matter
• The connection between muscle strength and cognitive function
• Why metabolic health, blood sugar, and body composition matter for the brain
• When fasting may help—and when it may create problems
• Why many fasting benefits may actually come from calorie reduction
• How much protein adults need to preserve muscle and strength
• Why protein needs may increase with age, dieting, and anabolic resistance
• The importance of losing fat while maintaining lean mass
• Why lifting weights matters more than protein alone for building muscle
• The minimum effective dose of resistance training for brain and body health
• Why women can build strength and muscle just as effectively as men
• The most important habits for women during perimenopause and menopause
• How whole-food protein sources support nutrient density and brain health
• Dr. Wood's simple protein-to-calorie rule for processed foods
• A realistic weekly plan for lifting, walking, cardio, sleep, and cognitive stimulation
Dr. Tommy Wood is the author of The Stimulated Mind, a practical, evidence-based guide to improving cognitive performance and reducing the risk of age-related decline.
Learn more about Dr. Wood and his work at drtommywood.com and betterbrain.fitness.
The PSMF Library is officially live 🎉
This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.
Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Premium printed PSMF Library
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system (PSMF + maintenance days)
🛒 Grocery lists + planning tools
👥 3 months of community support
👉 Check it out here + get 20% off with code VANESSA
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Discover:
🔬 Tone Device
Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days
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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.
