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 🎉

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

🔴 Tone Lux Red Light Therapy

Boost collagen, elastin, and recovery

✨ Save 20% with code VANESSA

Discover:

• Tone Lux Crystal Face Mask
• Tone Lux Contour (neck & décolletage)

🔬 Tone Device

Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days

Check it out HERE 👉 Use code VANESSA for 20% off

📚 Free Resource

Get your free high-protein keto guide: 👉 The Keto Reset eBook

👤 Connect with Vanessa

Instagram: @ketogenicgirl

📱 Follow for:

• Latest fat loss research
• Protein optimization strategies

🎙 @optimalproteinpodcast for episode updates

💬 Join the Optimal Protein Podcast Community on Facebook

⚠️ Disclaimer

This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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 🎉

👉 Check it out here + get 20% off with code VANESSA

In this episode, Vanessa and Dr. Schwarz dive into why the scale can be misleading, why fat loss is not the same as weight loss, and how resistance training helps preserve lean mass, support metabolism, and improve long-term health and independence.

They also explore Dr. Schwarz's latest research on high-protein intake and muscle adaptation, including why consistently hitting higher protein targets may support greater muscle size and strength gains—especially for active individuals and women as they age.

The conversation also covers resistance training during perimenopause, menopause, and pregnancy, including how lifting weights may support mood, confidence, bone density, body composition, and overall resilience. Dr. Schwarz also shares how she adapted her own training and nutrition while exercising throughout pregnancy.

In this episode:

• Why the scale may be misleading you about your true body composition
• The hidden downside of fat loss without resistance training
• What Dr. Schwarz's newest research revealed about higher protein intake and muscle growth
• Why strength may be one of the most important predictors of longevity and independence
• How resistance training may support women through perimenopause, menopause, and pregnancy
• Why a muscle-first approach could completely change the way you think about fat loss and aging

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

🔴 Tone Lux Red Light Therapy

Boost collagen, elastin, and recovery

✨ Save 20% with code VANESSA

Discover:

• Tone Lux Crystal Face Mask
• Tone Lux Contour (neck & décolletage)

🔬 Tone Device

Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days

Check it out HERE 👉 Use code VANESSA for 20% off

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.

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 🎉

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

🔴 Tone Lux Red Light Therapy

Boost collagen, elastin, and recovery

✨ Save 20% with code VANESSA

Discover:

• Tone Lux Crystal Face Mask
• Tone Lux Contour (neck & décolletage)

🔬 Tone Device

Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days

Check it out HERE 👉 Use code VANESSA for 20% off

📚 Free Resource

Get your free high-protein keto guide: 👉 The Keto Reset eBook

👤 Connect with Vanessa

Instagram: @ketogenicgirl

📱 Follow for:

• Latest fat loss research
• Protein optimization strategies

🎙 @optimalproteinpodcast for episode updates

💬 Join the Optimal Protein Podcast Community on Facebook

⚠️ Disclaimer

This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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 🎉

👉 Check it out here + get 20% off with code VANESSA

Craig explains the science behind protein as the primary driver of fat loss, why cutting calories alone can backfire, and how repeated dieting or fasting without enough protein can lower metabolic rate by reducing lean muscle mass.

They also dive into protein-sparing modified fasting (PSMF)—what it is, how it works, and how to use it strategically 1–3 days per week to accelerate fat loss while preserving muscle. Vanessa shares her personal experience using PSMF to lose body fat efficiently without feeling deprived.

You'll also learn:

• Why combining high fat and high carbs can block fat burning
• The Randle Cycle and fuel competition explained simply
• How to break through fat loss plateaus without cutting calories further
• Who PSMF is best for—and who should avoid it
• Why structure matters more than willpower
• How to transition off strict diets and find a sustainable long-term approach

At the end of the episode, Craig shares insights into Maria Emmerich's current weight regain journey, including how she is strategically increasing carbohydrates, strength training, and focusing on rebuilding muscle.

If you've ever felt stuck on keto or frustrated by fat loss plateaus, this episode will give you a clear, science-backed strategy to move forward.

📘 Craig & Maria Emmerich's Book The Art of Metabolic Health

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

🔴 Tone Lux Red Light Therapy

Boost collagen, elastin, and recovery

✨ Save 20% with code VANESSA

Discover:

• Tone Lux Crystal Face Mask
• Tone Lux Contour (neck & décolletage)

🔬 Tone Device

Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days

Check it out HERE 👉 Use code VANESSA for 20% off

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.

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:

• How much fiber you actually need per day
• Why "eat more fiber" isn't enough
• The real driver of satiety (most people miss this)
• Why some high-fiber foods make you hungrier

💡 Listen if:

✔ You're eating "healthy" but still hungry ✔ Fat loss feels harder than it should ✔ You want a simpler, more effective approach

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

🔴 Tone Lux Red Light Therapy

Boost collagen, elastin, and recovery

✨ Save 20% with code VANESSA

Discover:

• Tone Lux Crystal Face Mask
• Tone Lux Contour (neck & décolletage)

🔬 Tone Device

Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days

Check it out HERE 👉 Use code VANESSA for 20% off

📚 Free Resource

Get your free high-protein keto guide: 👉 The Keto Reset eBook

👤 Connect with Vanessa

Instagram: @ketogenicgirl

📱 Follow for:

• Latest fat loss research
• Protein optimization strategies

🎙 @optimalproteinpodcast for episode updates

💬 Join the Optimal Protein Podcast Community on Facebook

⚠️ Disclaimer

This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

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.

👉 Extended one more day: The PSMF Library is available at ketogenicgirl.com — use code PSMFLAUNCHDISCOUNT70 to save $70!

With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss:

👉 What actually controls hunger and calorie intake?

In this conversation, they explore how different nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way.

In This Episode

• What drives satiety and fullness
• Protein, fiber, and appetite
• Carbohydrate quality
• Ultra-processed foods
• Practical strategies for fat loss

Key Takeaway

Fat loss becomes easier when your nutrition is structured to support satiety — not fight it.

🔗 PSMF Library (Extended 1 More Day)

Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only.

This is Vanessa's structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day.

👉 Get it here: ketogenicgirl.com and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch!

Includes:

• High-protein recipe library
• PSMF + maintenance structure
• Digital + printed book
• 3 months community access

If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛

👉 Check it out here (special pre-order discount)

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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 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 🎉 The PSMF Library is officially live — get your discount HERE

This episode answers a critical question:

👉 How much protein do you actually need to lose fat without losing muscle?

Unlike traditional studies that compare "high vs low protein," this research reveals a clear dose-response relationship — showing that:

👉 As protein intake increases, muscle retention improves during dieting

🧠 What You'll Learn

Vanessa breaks down the study step-by-step in simple, easy-to-understand terms:

• What a meta-analysis is (and why it matters)
• What a meta-regression is (and why it's more powerful)
• How researchers analyzed protein intake across multiple studies
• What fat-free mass really means (and why it matters for your results)

🎙️ Key Insights from Dr. Eric Helms

• Why higher protein intake protects lean mass during fat loss
• The range where muscle loss is minimized (~0.85–1g per lb body weight)
• Why leaner individuals require more protein
• The critical role of calorie deficit size and resistance training
• Why protein supports fat loss indirectly through satiety and adherence

🔬 Vanessa Also Breaks Down

• Whether more protein is always better (and where diminishing returns begin)
• How to structure your diet for optimal fat loss + muscle retention
• The biggest mistakes people make when dieting

This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works.

🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER)

The PSMF Library is officially live 🎉 And this is your final chance to lock in the launch discount.

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, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days.

✨ What's Included

📘 Printed PSMF Library (premium edition) ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system for PSMF + maintenance days 🛒 Grocery lists + planning tools 👥 3 months of community support

👉 Check it out here (special pre-order discount)

IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code

BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete

Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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.

🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

They discuss Dr. Helms' new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle.

This episode is a masterclass in protein, body recomposition, and fat loss strategy.

The PSMF Library is officially live for pre-order 🎉 (Time limited offer)

This is a resource Vanessa created based on what worked so effectively for her 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 starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

✨ What's included:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ Instant digital access

• 🥩 High-protein, low-carb recipe library

• 🧠 Tiered system for PSMF + maintenance days

• 🛒 Grocery lists and planning tools

• 👥 3 months of community access and support

👉 Check it out here (special pre-order discount)

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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 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.

🔗 PSMF LIBRARY (PRE-ORDER)

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they're eating "high protein."

She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health.

This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition.

If you're trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application.

In this episode:

• Why protein requirements may be higher than current guidelines

• Hidden amino acid losses (gut, oxidation, turnover)

• Why "high protein" may still not be enough

• Essential amino acids vs total protein

• Why protein quality impacts fat loss outcomes

• Animal vs plant protein efficiency

• Protein, satiety & appetite regulation

• How protein supports muscle retention in fat loss

• Practical protein targets for body recomposition

The PSMF Library is officially live for pre-order 🎉

This is a resource Vanessa created based on what worked so effectively for her 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 starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

✨ What's included:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ Instant digital access

• 🥩 High-protein, low-carb recipe library

• 🧠 Tiered system for PSMF + maintenance days

• 🛒 Grocery lists and planning tools

• 👥 3 months of community access and support

👉 Check it out here (special pre-order discount)

BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete

Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.

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.

🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

They explore how protein needs have traditionally been calculated, what's been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss.

Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health.

If you've ever felt like you're eating "high protein" but not seeing results — this episode explains why.

In this episode:

• Why protein requirements may be underestimated

• Essential amino acids vs total protein

• Hidden amino acid losses (gut, oxidation, turnover)

• Why protein quality matters for fat loss

• Animal vs plant protein efficiency

• Protein, satiety & appetite regulation (GLP-1)

• Protein needs in fat loss & menopause

• Practical targets for optimizing body composition

The PSMF Library is officially live for pre-order 🎉 (Time limited offer)

This is a resource Vanessa created based on what worked so effectively for her 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 starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

✨ What's included:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ Instant digital access

• 🥩 High-protein, low-carb recipe library

• 🧠 Tiered system for PSMF + maintenance days

• 🛒 Grocery lists and planning tools

• 👥 3 months of community access and support

👉 Check it out here (special pre-order discount)

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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 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.

🔗 PSMF LIBRARY (PRE-ORDER)

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

She unpacks:

• The Bernstein Diet

• The Zone Diet (40/30/30)

• The Ornish Diet (very low fat)

• The HCG very low calorie diet

• Traditional ketogenic diets

But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition:

• Calories

• Macro composition

• Protein intake (grams and per kg bodyweight)

• And the quality of weight loss

Because what most people don't realize is:

👉 Many popular diets are not designed to preserve lean mass

👉 Protein intake is often far lower than what's optimal in a calorie deficit

In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle.

🔬 WHAT YOU'LL LEARN

• Why low-carb does not automatically mean high-protein

• The actual protein intake in popular diets (and why it matters)

• The difference between weight loss and body recomposition

• Why very low calorie diets often lead to muscle loss

• How protein intake impacts fat loss efficiency

• Which diets are most effective for preserving lean mass

The PSMF Library is officially live for pre-order 🎉

This is a resource Vanessa created based on what worked so effectively for her 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 starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

✨ What's included:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ Instant digital access

• 🥩 High-protein, low-carb recipe library

• 🧠 Tiered system for PSMF + maintenance days

• 🛒 Grocery lists and planning tools

• 👥 3 months of community access and support

👉 Check it out here (special pre-order discount)

IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code

BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete

Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization

📸 Follow @optimalproteinpodcast for episode visuals and updates

💬 Join the Facebook group: Optimal Protein Podcast Community

🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.