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 🎉

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

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

🔴 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 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 🎉

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

Dr. Moore explains what muscle protein synthesis actually is, how it's measured in research using metabolic tracers, and why building muscle is about more than just "hitting your protein target." They unpack what happens when protein intake is too low, why muscle is the body's amino acid reservoir, and how low-protein dieting can accelerate muscle loss — especially during calorie restriction.

They also discuss:

• Whether there is truly a cap to protein per meal
• Why whey protein is so effective
• The role of leucine and protein quality
• Anabolic resistance and aging muscle
• Why movement and resistance training become increasingly important with age
• How to preserve lean mass during fat loss
• Why protein needs increase during calorie deficits

This episode is packed with practical takeaways on optimizing protein intake for body composition, metabolic health, and longevity.

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 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 🎉

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

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

🔴 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 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 🎉

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

They discuss estrogen and insulin resistance, testosterone in women, sleep disruption, sarcopenia, menopause belly fat, HRT, protein intake, resistance training, and why traditional keto can stop working in midlife.

Topics Discussed

• Why women become more insulin resistant in menopause
• The connection between low testosterone and low motivation
• Why sleep gets worse in perimenopause
• HRT myths and misconceptions
• Why protein becomes more important after 40
• Keto stalls, high fat diets, and body composition
• Strength training for hormones and longevity
• Peptides, MOTS-c, and mitochondrial health
• GLP-1 medications and muscle loss concerns
• Hyperbaric oxygen therapy and recovery

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.

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.

🎉 The Memorial Day Sale starts early! Use code MEMORIALDAY40 for 40% off Tone devices & red light therapy, and MEMORIALDAY25 for 25% off the brand new PSMF Library including the digital download, printed book, and 2 months free community access. Visit Ketogenicgirl.com to SAVE BIG!

The episode explores one of the most debated topics in women's health right now: menopause and weight loss resistance. Vanessa unpacks Dr. Campbell's newest research on resistance-trained peri- and postmenopausal women, including whether some women truly become less responsive to traditional calorie deficits during menopause.

Vanessa also discusses:

• Dr. Campbell's rapid fat loss study in menopausal women
• How participants lost fat while preserving lean mass
• Why body water measurements matter in body composition research
• Sleep deprivation and fat loss resistance
• GLP-1 medications, muscle loss, and weight regain
• Why exercise is critical for weight maintenance
• Protein timing and body recomposition
• Reverse dieting and post-diet strategies
• Carbohydrate vs. fat overfeeding research
• Why high protein remains essential for fat loss and muscle preservation

This episode is packed with practical insights and cutting-edge science on menopause, protein, body recomposition, and metabolic health.

Memorial Day Sale Starts Early 🎉

The biggest Memorial Day Sale of the year has officially started early at Ketogenic Girl!

Use Code MEMORIALDAY40 - Get 40% OFF:

• Tone LUX high-power red light therapy panels
• Crystal Red Light Mask
• NEW Contour device for neck & décolleté
• All Tone breath ketone devices

Use Code MEMORIALDAY25 - Get 25% OFF:

Get 25% OFF the brand new PSMF Library, including:

• Instant digital download
• Premium printed book shipped to you
• 2 months free membership in the private support group

Shop now at: ketogenicgirl.com

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

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

📚 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 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.

🎉 The Memorial Day Sale starts early! Use code MEMORIALDAY40 for 40% off Tone devices & red light therapy, and MEMORIALDAY25 for 25% off the brand new PSMF Library including the digital download, printed book, and 2 months free community access. Visit Ketogenicgirl.com to SAVE BIG!

They unpack one of the biggest debates in women's health right now: is menopause-related weight loss resistance real, or are women simply underreporting calories? Dr. Campbell explains why the answer may be more nuanced than social media suggests, and why he is now dedicating much of his research career to studying resistance-trained peri- and postmenopausal women.

Vanessa and Dr. Campbell discuss:

• New research on menopause and "weight loss resistance"
• Why longitudinal menopause studies matter
• Rapid fat loss protocols without lean mass loss
• Protein-sparing modified fasting approaches
• Sleep deprivation and fat loss resistance
• GLP-1 medications, lean mass loss, and weight regain
• Why exercise is critical for maintaining weight loss
• Protein timing and body recomposition
• Reverse dieting and post-diet strategies
• Overfeeding carbs vs. fats
• Why high protein remains essential for body composition

This episode is packed with practical insights and cutting-edge science for anyone interested in fat loss, muscle preservation, menopause, and metabolic health.

Resources:

• Dr. Bill Campbell's Body by Science Research Review: billcampbellphd.com
• Follow Vanessa: ketogenicgirl.com

Memorial Day Sale Starts Early 🎉

The biggest Memorial Day Sale of the year has officially started early at Ketogenic Girl!

Use Code MEMORIALDAY40 - Get 40% OFF:

• Tone LUX high-power red light therapy panels
• Crystal Red Light Mask
• NEW Contour device for neck & décolleté
• All Tone breath ketone devices

Use Code MEMORIALDAY25 - Get 25% OFF:

Get 25% OFF the brand new PSMF Library, including:

• Instant digital download
• Premium printed book shipped to you
• 2 months free membership in the private support group

Shop now at: ketogenicgirl.com

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

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 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.