Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the podcast. I'm your host

Vanessa and I am so excited to be here with you. Happy Thursday. I am coming to you right now from the

Mediterranean from absolutely stunning Greece. And on today's episode, we're talking about Greek yogurt and high

protein dairy and why it is a key food, especially for women when it comes to body recomposition,

building lean mass, losing fat mass, and also strengthening bone. Going to be highlighting some

of the research studies that I absolutely love

supporting these facts and as well as some other amazing benefits of high protein dairy for body

recomp. I absolutely love this topic. I can't wait to get into it with you all. Now before we

jump into today's episode, I want to tell you about a very important nutrient that many of us are deficient

in and not even aware of it. And that nutrient is light and specifically red light. I am so

passionate and obsessed with the incredible amount of science behind red light therapy's ability to

support our mitochondrial health. Now, our mitochondria,

as you probably know, are responsible for helping us to do pretty much everything in our bodies

at the cellular level. Now, when it comes to energy levels, our immunity, our skin health and

beauty, and even our metabolic health and fitness. So much is

connected back to our mitochondria's ability to function optimally. Now we talk on this podcast all

the time about different strategies from exercise, intermittent fasting, doing resistance training,

and getting lots of autophagy and all the science behind mitochondrial

biogenesis or the creation of new mitochondria. But one of the best ways to actually support our

mitochondria is using red light therapy. And we can do that in the comfort of our own homes with

red light therapy panels. Now red light is a wavelength that is in the sun

naturally, but so many of us spend over 90% of our time indoors, especially in the wintertime.

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