Podcasts about psmf

Protein-sparing modified fasting (PSMF) has been used for decades as one of the most effective evidence-based approaches for rapid fat loss while preserving lean muscle. But how does it actually work, and who is it best suited for? Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. In this episode, Vanessa sits down with returning guest Dr. David Jockers to explore the science behind PSMF, why prioritizing protein changes everything during a calorie deficit, and how this approach differs from traditional fasting, keto, and fasting-mimicking diets. They discuss ketosis, satiety, autophagy, resistance training, meal structure, protein targets, refeeding strategies, and the lifestyle habits that make rapid fat loss both more effective and more sustainable. If your goal is fat loss without sacrificing muscle, this episode provides a practical, science-backed roadmap to implementing protein-sparing modified fasting safely and effectively. In This Episode What protein-sparing modified fasting (PSMF) is How PSMF differs from fasting, keto, and fasting-mimicking diets Why high protein supports muscle preservation during fat loss How ketosis and protein work together to reduce hunger The connection between PSMF, autophagy, and metabolic health Protein, fat, and carbohydrate targets for PSMF days The best foods to prioritize for successful PSMF Meal timing and intermittent fasting considerations Why resistance training is essential for preserving lean mass Hydration, electrolytes, sleep, and recovery strategies Refeeding after PSMF and avoiding rebound weight gain Who should—and shouldn't—use this approach Common mistakes that limit fat loss success Resources The PSMF Library is officially live

In this episode, Vanessa Spina interviews Dr. Hans H. Stein, Professor of Animal Sciences at the University of Illinois Urbana-Champaign, about protein quality, amino acid digestibility, and why "grams of protein" on a label do not always reflect what the body can actually use. The PSMF Library is officially live

In this episode of the Optimal Protein Podcast, Vanessa is joined by Dr. Brian Mowll for a deep dive into protein-sparing modified fasting, or PSMF, as part of the Friday Protein-Sparing Modified Fasting Series. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Dr. Mowll explains the origins of PSMF, how it was first developed in clinical settings to help preserve lean body mass, and why it later became a powerful tool for obesity, metabolic health, and fat loss. Vanessa and Dr. Mowll explore how PSMF compares to water fasting and very low-calorie diets, especially when the goal is fat loss while protecting muscle. They discuss how strategic energy restriction, optimized protein intake, low carbohydrate intake, and low dietary fat can help the body access stored body fat while maintaining lean mass, metabolic rate, satiety, and ketone production. Dr. Mowll also explains how PSMF may support insulin sensitivity, blood sugar regulation, metabolic flexibility, and long-term weight maintenance when followed by a smart transition plan. This episode also covers practical implementation, including what to eat on PSMF days, ideal protein targets, how low to take carbs and fats, hunger signals, why some people feel energized, and how to transition out of PSMF to reduce the risk of rebound weight gain. The PSMF Library is officially live

In this episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Christina Prevett, physiotherapist, researcher, and expert in women's health, strength training, pregnancy, postpartum recovery, and healthy aging. The PSMF Library is officially live

Welcome to the first episode of the Summer Protein Sparing Modified Fasting Series on the Optimal Protein Podcast. In this episode, Vanessa introduces the science, history, and practical application of protein sparing modified fasting, or PSMF, as a powerful tool for fat loss and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explains how PSMF was originally developed to help preserve lean body mass during severe energy restriction, why it differs from water fasting or traditional low-calorie dieting, and how prioritizing protein can help support satiety, fat loss, and muscle retention. This episode also explores the origins of PSMF with Dr. George Blackburn and Dr. Bruce Bistrian, its use in bariatric and physique-prep settings, and why strategic high-protein, lower-calorie days may be especially helpful for those who want to lose fat while protecting hard-earned muscle. You'll learn what a PSMF day can look like in practice, including protein targets, calorie ranges, lean protein choices, and how to combine PSMF days with maintenance days for a more sustainable approach. In this episode, Vanessa covers: What protein sparing modified fasting is Why preserving lean mass matters during fat loss How PSMF differs from water fasting The history of PSMF and its clinical origins Why protein supports satiety and metabolic rate How PSMF may support rapid fat loss without sacrificing muscle Practical meal structure, macros, and food examples Why resistance training is key for body recomposition Who PSMF may and may not be appropriate for Summer PSMF Series Re-Release Note: This episode was previously released on the Optimal Protein Podcast and is being re-released as part of the Summer Protein Sparing Modified Fasting Series. The PSMF Library is officially live

In this fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Fernando Naclerio, Professor in Strength Training and Sports Nutrition at the University of Greenwich and Centre Lead for the Centre for Exercise Activity and Rehabilitation. Vanessa and Dr. Naclerio dive into a brand new meta-analysis comparing higher-carb and lower-carb diets when calories and protein are matched. While both approaches improved body composition, the low-carb diets produced greater reductions in fat mass, fasting glucose, fasting insulin, and triglycerides, along with increases in HDL. This conversation explores why not all weight loss is fat loss — and why consuming too many carbohydrates during a calorie deficit may, in certain conditions, shift the body toward burning more lean mass instead of body fat. They also discuss how to structure protein, carbohydrates, and fats for better body composition, why carbohydrate tolerance depends on activity level, the importance of resistance training, keto adaptation, meal timing, fasting, protein distribution, and why protecting muscle should be the priority during fat loss. The PSMF Library is officially live

In this solo episode, Vanessa breaks down the biggest takeaways from her conversation with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto. This episode is a deep dive into muscle protein synthesis, protein intake, fat loss, aging, and why preserving lean mass is one of the most important factors for long-term metabolic health and body composition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explains: What muscle protein synthesis actually is Why muscle is constantly remodeling Why low-protein dieting can accelerate muscle loss How calorie deficits increase protein requirements Why resistance training is the most powerful muscle-preserving signal The truth about the "protein per meal ceiling" Why whey protein is so effective What anabolic resistance really means Why movement and exercise become increasingly important as we age How menopause impacts muscle loss and metabolic health This episode also explores why muscle is not just aesthetic tissue — it is metabolic, protective, and longevity-promoting tissue. In This Episode Muscle protein synthesis explained Protein turnover & muscle remodeling Why low-protein diets backfire Protein needs during fat loss Resistance training & muscle preservation The protein ceiling debate Whey protein & leucine Anabolic resistance & aging Menopause & muscle loss Protein timing & meal distribution Fat loss vs muscle loss Metabolic health & longevity The PSMF Library is officially live

In this episode, Vanessa sits down with Daniel R. Moore, Professor of Muscle Physiology at the University of Toronto, for a deep dive into protein, muscle protein synthesis, fat loss, and aging. The PSMF Library is officially live

Why does fat loss suddenly become harder after 40 — even when women are dieting and exercising? In this Friday solocast recap, Vanessa breaks down the biggest takeaways from her conversation with Maria Emmerich on menopause, hormones, insulin resistance, body composition, HRT, peptides, and metabolic health. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explores the connection between estrogen decline and insulin resistance, why testosterone matters for women far beyond libido, how progesterone affects sleep and anxiety, why muscle becomes critical for longevity, and why traditional high-fat keto often stops working in menopause. She also dives into the growing conversation around peptides, GLP-1 medications, mitochondrial health, hyperbaric oxygen therapy, and the importance of prioritizing protein and resistance training during midlife. In This Episode Why menopause changes insulin sensitivity The connection between low estrogen and belly fat Testosterone's role in women's motivation, energy, and muscle Why progesterone affects sleep quality and anxiety Why protein becomes MORE important after 40 Why keto and carnivore can stall in menopause Resistance training as anti-aging medicine The role of muscle in metabolic health and longevity Peptides and mitochondrial health GLP-1 medications and concerns about muscle loss The PSMF Library is officially live

Why does fat loss suddenly become harder in perimenopause and menopause — even when women are dieting and exercising? In this episode, Maria Emmerich joins Vanessa to unpack the hormonal and metabolic shifts driving changes in body composition after 40. The PSMF Library is officially live

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In this Friday deep dive recap, Vanessa Spina breaks down the biggest takeaways from her recent interview with leading body composition researcher Dr. Bill Campbell.

In this episode, Vanessa Spina is joined again by leading body composition scientist Dr. Bill Campbell for a deep dive into menopause, weight loss resistance, rapid fat loss, protein, muscle preservation, and the newest research coming out of his lab.

In this Friday solo recap, Vanessa breaks down the biggest takeaways from her recent interview with Dr. Antonella Schwarz on why the goal should not simply be to lose weight, but to build and preserve muscle. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa explores the critical difference between weight loss and fat loss, why the scale can be misleading, and how losing weight without resistance training and adequate protein can leave you metabolically weaker over time. She also dives into Dr. Schwarz's latest research on higher protein intake and muscle adaptations, why many people unknowingly under-eat protein, and why protein is uniquely satiating compared to hyper-palatable carb-fat foods. The episode also covers resistance training for women during perimenopause, menopause, and pregnancy, including how lifting weights may support body composition, strength, metabolic health, confidence, and long-term resilience. This episode is a powerful reminder that the most effective fat loss strategy may not be chasing smaller — it may be building stronger. In This Episode Why weight loss and fat loss are not the same thing How dieting without resistance training can worsen body composition Why the scale may not reflect true metabolic health What Dr. Schwarz's protein research revealed about muscle growth Why many people still under-eat protein How resistance training supports women through aging and pregnancy Why muscle may be the key to fat loss, longevity, and resilience The PSMF Library is officially live

Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition. The PSMF Library is officially live

Why do so many people lose weight at first on keto or carnivore… only to eventually stall or even gain weight? In this Friday recap episode, Vanessa breaks down the biggest takeaways from her interview with Craig Emmerich, co-author of The Art of Metabolic Health. She explains why ketosis alone does not guarantee body fat loss, why high dietary fat can prevent the body from tapping into stored fat, and how protein-prioritized keto may be a more effective approach for fat loss and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Vanessa also dives into fuel partitioning, the Randall cycle, personal fat threshold, and why so many people get stuck in "diet islands" after using keto, carnivore, fasting, or low-carb diets to lose weight. She shares her personal experience gaining weight on traditional high-fat keto, then later losing 14 pounds of body fat using alternating protein-sparing modified fasting days and maintenance days. This episode is all about using structure, protein, and metabolic strategy to burn body fat while preserving lean mass. In This Episode Why high-fat keto can stall fat loss The difference between burning dietary fat and stored body fat Why ketosis does not automatically mean fat loss How fuel partitioning affects body composition Why protein is the anchor for recomposition The dieting trap of losing muscle and regaining fat How protein-sparing modified fasting protects lean mass Vanessa's approach: alternating PSMF days with maintenance days Why personal fat threshold matters for metabolic health How to avoid getting stuck in keto, carnivore, or fasting "diet islands" Why body composition matters more than scale weight Resources Mentioned Craig & Maria Emmerich The Art of Metabolic Health IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code The PSMF Library is officially live

Why do so many people lose weight on keto… only to stall—or even gain it back? In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake. The PSMF Library is officially live

You've been told to eat more fiber… But what if that's not why you're still hungry? In this Friday recap, Vanessa breaks down the biggest insights from her conversation with Dr. Joanne Slavin — a leading fiber researcher who still says most people are focusing on the wrong thing for fat loss. This episode unpacks why some "high fiber" diets backfire, what actually controls appetite, and the simple shift that makes fat loss feel dramatically easier.

In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 

In today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms. This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat.  Last Day to Save on the PSMF Library (Pre-Order) Final hours to lock in the launch pricing

Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.

In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines.

In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low.

In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days.

The PSMF Library is officially live for pre-order — and I'm so excited to finally share this with you! This is a resource I created based on what worked so effectively for me for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day. Instead of guessing what to eat or constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle. We've already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say

In Part 2 of this AMA, Vanessa answers your most asked questions on protein, fat loss, muscle, and metabolism — including digestion issues, emotional eating, protein myths, and how to optimize your intake for better body composition results.

In this episode, Vanessa breaks down the fasting mimicking diet (FMD) — including the exact calories, macros, and protein intake used in the research — and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days.

In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation. Topics include perimenopause fat loss, protein timing, ketosis myths, GLP-1 considerations, and how to structure high-protein days for body recomposition.

Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches.

In this episode, we're diving into the hot topic of protein sparing modified fasting (PSMF) and why short, strategic “3-day sprints” can be a powerful metabolic reset. Ali shares how these brief hypocaloric phases may help accelerate body fat loss while supporting anti-inflammatory processes and increasing autophagy, the body's natural cellular cleanup system.  The literature consistently shows that most diets fail long term, with weight regain common within five years, and often much sooner with more aggressive interventions like GLP-1 medications or surgical approaches. In this conversation we explore who may benefit from protein sparing fasts, who should avoid them, where supplements fit in and how to implement this strategy. We also discuss research on autophagy. Also in this episode:  Beat the Bloat FREE Masterclass 4/7 Beat the Bloat Program starts 4/21 What is a protein sparing modified fast? A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes - PubMed The protein-sparing modified fast for obese patients with type 2 diabetes What does a day of fasting this way look like? A protein sparing fast can be broken into 1 meal and 2 snacks or 2 meals or even 3 meals, but I typically do: Coffee with Pure Collagen and ½ scoop Whey Protect with 1 Tbsp heavy cream (26g protein, 150 cal) 1 jar FOND (15g protein 60 cal) 6oz filet of wild salmon (300 cal 33g pro) 1 jar of FOND  (15g protein 60 cal)  Naturally Nourished Teas Thoughts on dry fasting or water fasting  Does protein disrupt autophagy? A high protein meal does not change autophagy in human blood In Defense of Protein Effects Of Oral Glutamine on Inflammatory and Autophagy Responses in Cancer Patients Treated With Abdominal Radiotherapy: A Pilot Randomized Trial Bone Broth benefits Glycine Relieves Intestinal Injury by Maintaining mTOR Signaling and Suppressing AMPK, TLR4, and NOD Signaling in Weaned Piglets after Lipopolysaccharide Challenge Curcumin induces autophagy, inhibits proliferation and invasion by downregulating AKT/mTOR signaling pathway in human melanoma cells - PubMed Who should consider PSMF and who should not?  What supplements support PSMF? Detox Packs Multidefense  Relax and Regulate Berberine Boost Calm and Clear GabaCalm  

In this episode, Vanessa is joined by Dr. Jason Fung, author of The Hunger Code, to unpack the hormonal science behind fat loss — and how fasting may be entering a new era. They start with the three types of hunger and why obesity is not simply about willpower, but disrupted hormonal signaling. We break down insulin's role in fat storage, obesity, and how ultra-processed foods blunt satiety hormones. Vanessa and Dr. Fung also discuss how protein, fiber, and fat affect hunger very differently than refined carbohydrates — and why a calorie is not metabolically neutral. Then they shift to fasting. Dr. Fung shares his current protocols and comments on emerging research supporting Protein-Sparing Modified Fasting (PSMF) as a more practical, muscle-conscious alternative to prolonged water fasting. They cover: • PSMF vs water fasting • Protecting lean mass during fat loss • GLP-1 medications — risks and unintended consequences • Appetite suppression vs true metabolic health • Fat loss considerations for women in peri- and post-menopause This conversation challenges the idea that all fasting approaches are created equal — and reframes modern fat loss through a hormonal lens. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released!

Is fasting really the best way to lose fat — or is there a smarter, more strategic approach? In this masterclass episode, Vanessa introduces a powerful new concept: Protein Fasting — a structured approach using PSMF (Protein-Sparing Modified Fast) days to optimize fat loss, suppress appetite naturally, protect muscle, and potentially tap into fasting-like cellular signaling.

Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Perimenopause isn't just about estrogen. If you're eating less, working out more, and still gaining belly fat or losing muscle, the real issue may be metabolic — not hormonal. In this episode, Vanessa sits down with Dr. Nicole Huffman to unpack what's actually happening beneath the surface in midlife: rising insulin resistance, stress-driven blood sugar swings, declining metabolic flexibility, and the silent loss of muscle that lowers resting metabolic rate. They explore why ketosis can be a powerful tool during perimenopause — not as a rigid "diet," but as a metabolic state that stabilizes glucose, reduces inflammation, and helps restore the internal environment hormones rely on. They also explore the powerful connection between ketosis and fertility — including insulin resistance, progesterone signaling, PCOS, and why metabolic "safety signals" matter for ovulation. You'll also hear: Why muscle preservation changes everything after 40 The surprising connection between stress, insulin, and progesterone Why some women regain ovulation when blood sugar improves How to approach keto in a flexible, woman-centered way Why protein + lifting + sleep are non-negotiable Vanessa also shares her experience using protein-sparing modified fasting (PSMF) days to drive fat loss, body recomposition and ketogenesis while protecting lean mass — and why this may be a more effective strategy for women over traditional fasting. If you've ever said, "My body doesn't respond like it used to," this episode explains why — and what to do about it. Dr. Nicole Huffman also shares her Radiant Woman Method, a 7-week live program designed to help women restore metabolic balance during perimenopause. Learn more about Dr. Huffman's Radiant Woman Method Here

Skip to the start of the recap: In today's solo recap, Vanessa unpacks the most important takeaways from her conversation with Dr. Nick Barringer—former U.S. Army officer, researcher, and Registered Dietitian—whose work with tactical athletes and elite military populations reveals what really happens to the body during fat loss, stress, and recovery. This episode explores why so many people lose muscle when dieting, how PSMF and ketosis fundamentally change the equation, and what most fat-loss advice gets wrong.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa This is Part Two of our PSMF Ask Me Anything series! In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare. You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format. Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health. Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF). Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for resetting metabolism, and how to implement it safely for optimal results. If you've ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa

Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted? In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass. Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this episode, you'll learn: • What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting • Why it works so quickly to burn fat while preserving muscle • The exact macros, food list, and meal structure Dr. Jockers recommends • How to pair PSMF with strength training for the best recomposition results • How PSMF improves blood sugar control, satiety, and energy • The importance of the refeed phase — and how to transition out safely • Who should and shouldn't try this approach • How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In this masterclass episode, Vanessa sits down with Dr. David Church, one of the most exciting young researchers in protein metabolism and a mentee of Dr. Arny Ferrando and Dr. Robert Wolfe. Together, they break down the latest science on protein timing, distribution, and supplementation — and how to apply it to achieve fat loss, preserve muscle, and enhance cognition. You'll learn: • How stable isotope tracer studies work and what they reveal about muscle protein synthesis (MPS). • The minimum protein per meal needed to trigger muscle growth and repair — and whether you can hit it with two meals a day. • The truth about intermittent fasting and muscle preservation — what happens to MPS in 2-meal and 1-meal-a-day patterns. • Why older adults and women over 40 face anabolic resistance and how EAAs (essential amino acids) can help overcome it. • What happens when you double your protein intake from 0.8 g/kg to 1.6 g/kg — and why distribution may matter less than total intake. • The surprising power of small doses of EAAs in muscle maintenance and cognitive support. • Why creatine is foundational for women, including new research showing benefits for brain health and sleep deprivation. • How to optimize body recomposition — burning fat while protecting lean mass — even during calorie restriction. • The difference between supplemental vs. replacement nutrition, and why EAAs work for older adults with low appetite. • The synergy of protein + resistance training + sleep + activity in driving sustainable fat loss. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Dr. Church also shares his own daily stack — including why he takes 20 g of creatine per day and combines it with EAAs for energy, cognition, and recovery — plus his favorite high-protein meals for busy days. If you've ever wondered how to burn fat efficiently while protecting every gram of muscle, this episode is packed with evidence-based takeaways you can implement right away. Mentioned in this Episode: • Puori Creatine + – clean, third-party-tested creatine monohydrate with taurine • Essential amino acids for older adults and women facing anabolic resistance • Stable isotope tracer studies — how we truly measure MPS • Protein targets: 1.6–2.4 g/kg depending on activity and energy restriction • Pre-sleep protein and its impact on overnight MPS and metabolic rate Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa What separates people who keep fat off from those who regain it? In this episode, Vanessa Spina breaks down the latest research on long-term fat loss maintenance — including insights from one of the world's most respected obesity and metabolism researchers, Dr. James Hill. You'll learn the proven strategies that help preserve lean muscle, protect metabolism, and create sustainable fat loss — all backed by decades of science. Vanessa unpacks Dr. Hill's three-bucket model for lasting success, showing how to combine nutrition, activity, and mindset into a lifelong blueprint for body recomposition and metabolic health. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode, you'll discover: • Why losing fat and keeping it off require two completely different skill sets • The research-backed protein and training strategies that preserve lean muscle • How small daily changes — like 100 fewer calories or 2,000 more steps — compound over time • Why exercise “fixes” your metabolism and helps you stay lean for life • The concept of your appetite sweet spot — and how to find it • How to shift from a “victim” to “voyager” mindset and make maintenance effortless • Dr. Hill's insights on GLP-1 medications and how to transition off without regaining weight If you've ever lost weight and struggled to maintain it, this episode will show you the science of what truly works — and how to protect your lean mass, metabolism, and confidence for the long term. Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In today's episode, Vanessa sits down with one of the most influential figures in obesity and metabolism research — Dr. James Hill, Professor of Nutrition Sciences at the University of Alabama at Birmingham and co-founder of the National Weight Control Registry. Dr. Hill has spent over four decades studying how people successfully lose weight, maintain it long-term, and preserve their lean mass and metabolic health. Dr. Hill has led landmark clinical trials such as the Diabetes Prevention Program, Look AHEAD, and the Beef WISE Study on high-protein diets. His decades of work reveal why weight loss is only the beginning — and why the real secret to success lies in learning the completely different skill set of maintenance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this conversation, you'll hear: The protein “lever” Dr. Hill uses to curb appetite and protect muscle during a cut—plus why the source may matter less than you think Three habits most long-term maintainers share (and one that surprised even him) The moment your “diet” must flip into “maintenance”—and a simple sign you're ready The smallest daily tweak from his research that predicts whether you'll regain or not What exercise actually changes in your metabolism beyond calorie burn—and how much you really need The simple resistance-training + protein formula he gives midlife women to keep muscle while losing fat His three-bucket framework (diet, activity, mind state) and a 60-second self-check to find which bucket is breaking your results The mindset shift that moves people from “I always regain” to “this is who I am” — plus a quick exercise to uncover your real why The step-by-step exit plan he uses when patients come off GLP-1s—starting with what to do in week one to avoid rebound If you've ever lost weight and struggled to keep it off, this episode shows you which levers matter most—and how to pull them so your results stick while your metabolism and muscle thrive. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast Mentioned in this episode: • Dr. James Hill's upcoming book: Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications and Keeping the Weight Off — now available for pre-order • The National Weight Control Registry; The Diabetes Prevention Program (DPP); The Look AHEAD Study; The Beef WISE Study 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa breaks down her in-depth conversation with Dr. Emily Lantz, a leading researcher in protein metabolism and muscle physiology. Discover why eating around 30 g of high-quality protein at each meal may be the key to preserving lean muscle, optimizing metabolism, and aging stronger—especially for women through perimenopause and beyond. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Vanessa also unpacks the research on protein distribution (30-30-30), sleep as an anabolic signal, and how to protect your muscle during rapid fat loss, translating cutting-edge science into practical steps you can use today. What You'll Learn The science behind the 30-30-30 protein rule and why it matters for women How sleep loss can lower muscle protein synthesis by up to 20% What studies reveal about plant vs. animal protein for glucose control and satiety The truth about “wasted” protein and how much you really need per meal How to minimize muscle loss during fat loss or menopause A simple 3-meal template to optimize body composition and strength

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that. Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more sustainable. Dr. Escalante shares evidence-backed insights from his own research and contest experience on how to optimize protein intake, structure refeeds, and achieve real body recomposition—without the extremes. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women's health: creatine and omega-3s. Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack: ✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition ✅ How creatine protects metabolism and lean mass during fat loss ✅ The truth about “water retention” and bloating myths ✅ How creatine supports menopause, bone density, and strength across the lifespan ✅ The emerging research on brain and mood benefits of creatine ✅ Why omega-3s are critical for inflammation, recovery, metabolic health, and brain function ✅ How creatine and omega-3s synergize for performance and longevity Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Then, in the final third of the conversation, they address one of the most pressing issues in the supplement industry today: purity and contamination. Vanessa and Oliver discuss: ⚠️ Why heavy metals like lead have been found in popular protein powders and prenatal vitamins ⚠️ What “safe levels” actually mean ⚠️ How consumers can protect themselves by choosing transparent, third-party tested products ✅ How Puori leads the industry with Clean Label Project certification, testing for over 200 contaminants, and QR codes that let you view your batch's lab results instantly This episode is a must-listen for women who want to take their health, fat loss, and longevity to the next level—using the cleanest, most evidence-based supplements available. Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Mentioned in This Episode: • Puori Creatine+ — use code VANESSA for 20% off, including subscriptions • Creatine Supplementation in Women's Health: A Lifespan Perspective • Puori Omega-3 testing & Clean Label certification Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis. They discuss:

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In today's solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition. For years, many believed that eating more protein would block the body's cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up? This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa We'll explore: Why autophagy matters for health and aging How the trial compared high vs. low protein under calorie restriction What the researchers found on belly fat, IGF-1, and cellular clean-up What this means for your fat loss and body recomposition goals IQBAR — Brain + body nutrition bars with high protein and clean ingredients. Get 20% off all products by texting VANESSA to 64000. Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We dive into: How to use ketones to improve fat loss quality (not just scale weight) Why Dr. Mansor says ketones helped him “lose fat without losing muscle” How carb re-feeds helped him overcome plateaus and support metabolic flexibility How ketones support appetite control, recovery, and training performance A new study showing ketones boost sprint output and reduce fatigue Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression Dosing protocols for fat loss, fasting, and late-night cravings How ketones improve oxygen delivery, red blood cell production, and reduce cortisol The science behind ketones reducing muscle protein breakdown and supporting performance Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling If you've hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Today's solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I've been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass. IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. I'll be sharing: Exactly how I structure PSMF days for myself, including my research based updates on the method  How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss My personal results so far — how much weight I've lost since starting August 1, how it's affecting my body composition, and what's working best for me The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue? Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men If your goal is fat loss without losing muscle, this episode is your blueprint. Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich's expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support. Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Today's guest is Maria Emmerich, internationally renowned nutritionist, best-selling author, and an expert in her version of integrating 1-2 Protein Sparing Modified Fast Days (PSMF Days) in a week to create a weekly caloric deficit while protecting muscle and metabolism, including re-feed days to balance out the week. In this episode, we cover: What PSMF Days are and how they differ from the sugar diet or fasting How PSMF Days preserve lean muscle while accelerating fat loss The role of stall foods like nuts, dairy, and nut flours in holding back fat loss Client strategies for satiety, electrolytes, and exercise integration The science behind metabolic adaptation, and refeeds Why higher protein intake and supplements like creatine are key for recomposition Maria's personal story of becoming too lean, regaining weight, and how it reshaped her coaching philosophy This episode is packed with practical strategies from Maria's decades of experience helping people transform their health — and also offers a very candid look into her own personal journey. IQBAR is offering my podcast listeners 20% OFF all products, plus FREE shipping! IQBARs are packed with plant protein, fiber, and brain nutrients like Lion's Mane and omega-3s, keto-friendly, low in sugar, gluten-free, dairy-free, and soy-free. To claim your discount, just text VANESSA to 64000. That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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. *RESOURCE: If you are in the United States and you or someone you love is struggling with disordered eating, support is available. You can call the National Eating Disorders Association (NEDA) Helpline at 1-800-931-2237 or visit nationaleatingdisorders.org for resources.