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.

• 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.

• 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.

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 🤍

• A complete high-protein, low-carb recipe library

• Tiered meals designed for both PSMF-style days and maintenance days

• Structured weekly frameworks to simplify fat loss

• Grocery lists and planning tools to remove decision fatigue

📦 Your pre-order also includes:

• A professionally printed copy of the PSMF Library (shipped after production)

• Instant digital access so you can start right away

• Access to the private community for support, ideas, and shared progress

Check your email for the launch discount link, or visit the link below to learn more:

💛 THANK YOU

Thank you for being here, for listening, and for supporting my work. I'm so thankful to have you in this community. Your support of my work means more than I can say!

👤 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 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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

If you've been struggling to hit your protein targets, wondering about protein powders vs amino acids, or trying to optimize fat loss while preserving lean mass, this episode breaks it all down in a clear, actionable way.

Vanessa covers:

• How to increase protein intake if you have digestive issues or reflux

• Why smaller, evenly spaced protein meals may improve muscle protein synthesis

• Protein powders vs essential amino acids — which is better for fat loss and muscle

• The science behind the Protein-Sparing Modified Fast (PSMF) and how it supports fat loss while preserving lean mass

• Whether high protein intake damages kidneys (and what the research actually shows)

• Emotional eating — why it happens and how to break the cycle

• How protein helps reduce cravings and late-night snacking

• The impact of ultra-processed foods on hunger and calorie intake

• Beef protein vs whey protein — what matters most for body composition

• Why total daily protein intake matters more than the specific source

This episode is packed with evidence-based insights to help you use protein more strategically for fat loss, body recomposition, and long-term 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

🎯 Want to Try This Approach?

Vanessa's PSMF Recipe Library is launching 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!

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 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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

You'll learn what the science actually shows about fat loss, lean mass preservation, and autophagy, and why emerging human data suggests that energy restriction — not protein suppression — may be the primary driver of many fasting-related benefits.

This episode challenges the idea that protein and mTOR are "anti-longevity" and explores a more nuanced, evidence-based approach — especially for women focused on body recomposition, fat loss, and metabolic health.

• The exact calories and macros of the fasting mimicking diet (FMD)

• What the 2017 FMD study actually showed

• Why lean mass loss can occur on low-protein approaches

• New 2025 human research on autophagy and protein intake

• Why energy deficit — not fasting frequency — drives fat loss

• What alternate-day fasting research shows about body composition

• The role of protein in preserving muscle during fat loss

• Why mTOR is not the enemy

• The high-protein advantage for fat loss and muscle retention

Fasting Mimicking Diet (FMD):

• Wei et al., Science Translational Medicine (2017)

• Brandhorst & Longo, Cell Metabolism (2019)

Autophagy & Protein Intake:

• Burns et al., Clinical Nutrition (2025)

Alternate Day Fasting & Energy Restriction:

• Trepanowski et al., JAMA Internal Medicine (2017)

• Varady et al., Obesity Reviews (2013)

• Diaz-Garrido et al., Nutrients (2026)

Protein & Lean Mass Preservation:

• Morton et al., British Journal of Sports Medicine (2018)

• Helms et al., JISSN (2014)

Note: The 2026 publication referenced is a review paper. Body composition outcomes discussed reflect findings from the broader alternate-day fasting literature.

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

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

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 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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

If you've been struggling with fat loss — especially during perimenopause — or wondering how to structure your protein intake for better results, this episode breaks down the science and gives you practical strategies you can apply right away.

Vanessa covers:

• Why fat loss becomes more difficult during perimenopause — and what actually works

• How to structure PSMF (Protein-Sparing Modified Fast) days for optimal fat loss

• Whether protein kicks you out of ketosis (and why this myth persists)

• If tracking ketones or GKI is necessary for fat loss

• How to approach fat loss before pregnancy

• What her diet looks like during pregnancy

• How to space protein intake to maximize muscle protein synthesis

• How to think about keto vs protein-focused approaches

• Details on the upcoming PSMF Recipe Library

This episode is packed with actionable insights on using protein strategically to burn fat, preserve lean mass, and improve 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

🎯 Want to Try This Approach?

Vanessa's PSMF Recipe Library is launching soon!

👉 Join the waitlist for early access + launch discount HERE

Join the waitlist: Sign up HERE to be the first to know when it has been released!

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.

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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

Vanessa breaks down one of the most important conversations on fat loss, metabolism, and performance with Dr. Andrew Koutnik.

In this episode, she unpacks why fat loss isn't about eating less — it's about controlling hunger — and how the combination of high protein and ketosis can make fat loss feel effortless.

She also dives into the physiology behind appetite, insulin, and blood sugar, and explains why some people struggle with cravings on higher carb diets.

Plus, Vanessa breaks down new research challenging one of the biggest beliefs in fitness:

👉 You don't need carbs to perform.

And how strategies like protein-sparing modified fasting (PSMF) can accelerate fat loss while preserving lean mass.

In This Episode:

• Vanessa breaks down why hunger—not calories—drives fat loss success

• How protein + ketones help control appetite

• Why carbs can increase cravings for some people

• Insulin, glucagon & fat burning explained simply

• Why high ketones aren't necessary

• How PSMF can accelerate fat loss

• What the latest research says about carbs and performance

• Why metabolic flexibility matters

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

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

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.

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals.

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, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik.

From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results.

If you've ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body.

The In This Episode

• Why higher protein intake may accelerate fat loss

• The powerful protein + ketone combo for appetite control

• Why fat loss can feel effortless on low-carb, high-protein approaches

• What's really happening with insulin, glucagon, and hunger hormones

• Why you don't need high ketones to get results

• How PSMF (protein-sparing modified fasting) drives rapid fat loss

• The key difference between dietary fat burning vs body fat burning

• Why calorie deficits increase hunger—and how to work around it

• The shocking finding: carbs may NOT be required for performance

• What 100+ years of research actually shows about carb loading

• Why fat-adapted athletes can perform just as well

• The real performance driver: brain energy, not muscle glycogen

• Why some high-carb athletes may show prediabetic glucose levels

• How to find your optimal carb vs fat intake for fat loss and performance

🎯 Want to Try This Approach?

Vanessa's PSMF Recipe Library is launching soon.

👉 Join the waitlist for early access + launch discount:

ketogenicgirl.com/proteinfasing

Join the waitlist: Sign up HERE to be the first to know when it has been released!

Groundbreaking Review Paper (100+ Years of Evidence):

Dr. Andrew Koutnik and colleagues analyzed over 600 studies and 100 years of research on carbohydrates and performance.

👉 Read the full paper here:

https://academic.oup.com/edrv/article/47/2/191/8432248

👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition.

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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

What if eating more protein — even more calories — didn't cause fat gain? What if it did the opposite instead?

In this episode, Vanessa recaps her conversation with sports nutrition researcher Dr. Jose Antonio, whose groundbreaking studies on protein overfeeding found that people consuming extremely high protein diets did not gain fat — and in some cases lost more body fat.

Vanessa breaks down the science behind why protein behaves differently metabolically, how it increases satiety and thermogenesis, and why higher protein intake can be one of the most powerful tools for fat loss and body recomposition.

She also discusses protein-sparing modified fasting, preserving muscle during fat loss, and practical strategies to optimize protein intake.

• Why protein overfeeding didn't cause fat gain

• How protein increases metabolism and satiety

• Why higher protein intake supports fat loss

• Preserving muscle while dieting

• The role of protein-sparing modified fasting

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

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

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 of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio, one of the world's leading researchers on protein metabolism and body composition.

Dr. Antonio is widely known for his groundbreaking protein overfeeding studies, which found that participants consuming extremely high protein diets did not gain body fat — and in some cases actually lost more fat — even while eating more calories.

In this conversation, Vanessa and Dr. Antonio explore the fascinating metabolic reasons why protein behaves differently in the body, including its thermic effect, impact on satiety, and role in preserving lean mass during fat loss.

They also discuss the newly evolving protein recommendations, how protein interacts with carbohydrates and fats in the diet, and why certain athletes may benefit from lower carbohydrate approaches depending on their sport and metabolic demands.

If your goal is fat loss, body recomposition, or maintaining muscle while dieting, this episode offers a deep dive into the science behind why prioritizing protein can be such a powerful strategy.

In This Episode

• Why protein overfeeding studies showed more calories did not lead to fat gain

• The metabolic reasons protein calories behave differently in the body

• How high protein intake supports fat loss and lean muscle preservation

• The science behind the thermic effect of protein

• Why newer protein recommendations are increasing

• How protein, carbohydrates, and fats interact to influence body composition

• Why certain athletes may benefit from lower carbohydrate strategies

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 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!

👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition.

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.