What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat?

The PSMF Library is officially live 🎉

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

In this episode, Vanessa speaks with Dr. Paul Morgan about the hidden effects of obesity on muscle metabolism, including anabolic resistance, fat infiltration, inflammation, and changes in muscle protein turnover.

Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

They explore the paradox that carrying more body mass can increase the loading stimulus on muscle, while obesity may simultaneously reduce the muscle-building response to protein and exercise.

Dr. Morgan also explains why preserving lean mass is so important during weight loss, including during aggressive calorie restriction and GLP-1 use, and how resistance training, adequate protein, and regular activity can help improve the quality of weight loss.

They also discuss protein needs with aging, per-meal protein targets, mTOR, autophagy, and why animal research should not always be translated directly into human nutrition advice.

In this episode, you'll learn

• What anabolic resistance is and why it matters
• How obesity may affect muscle protein synthesis and breakdown
• Why fat infiltration and inflammation can reduce muscle quality
• How to better preserve muscle during fat loss
• How GLP-1 use may affect lean mass
• Why protein needs may increase with age and calorie restriction
• The difference between temporary and chronic mTOR activation
• Why animal findings do not always translate directly to humans

Dr. Paul Morgan is a Research Fellow in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, UK. His research focuses on skeletal muscle metabolism, obesity, aging, anabolic resistance, and the effects of nutrition and exercise on muscle health and function.

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 foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness, surgery, and other forms of physiological stress.

The episode also explores why water fasting can result in the loss of both fat and lean mass, while protein-sparing modified fasting provides the amino acids needed to better protect muscle during a calorie deficit.

Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is!

In this episode:

• Why protein is the only essential macronutrient • How amino acids support muscle, hormones, organs, and tissues • Muscle protein synthesis, protein breakdown, and protein turnover • Why leucine matters for building and preserving muscle • Why the body still needs dietary protein during fat loss • Protein-sparing modified fasting vs. water fasting • How extended fasting may increase the risk of lean-mass loss • Why protein's thermic effect can support greater fat loss • How preserving muscle supports metabolism and healthy aging • A practical starting point for setting your daily protein target

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.

The PSMF Library is officially live 🎉

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

In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist, physician, performance coach, and author Dr. Tommy Wood to discuss his new book, The Stimulated Mind.

Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

Dr. Wood explains why brain health and body composition are deeply connected—and how the same habits that help us lose excess body fat, preserve muscle, and improve metabolic health may also protect cognitive function as we age.

They explore why resistance training may be one of the most powerful tools for supporting the brain, how muscle strength is linked with cognitive resilience, and why both chronic under-fueling and excess energy availability may negatively affect brain health.

In this episode:

• Why resistance training can protect the brain's white matter • The connection between muscle strength and cognitive function • Why metabolic health, blood sugar, and body composition matter for the brain • When fasting may help—and when it may create problems • Why many fasting benefits may actually come from calorie reduction • How much protein adults need to preserve muscle and strength • Why protein needs may increase with age, dieting, and anabolic resistance • The importance of losing fat while maintaining lean mass • Why lifting weights matters more than protein alone for building muscle • The minimum effective dose of resistance training for brain and body health • Why women can build strength and muscle just as effectively as men • The most important habits for women during perimenopause and menopause • How whole-food protein sources support nutrient density and brain health • Dr. Wood's simple protein-to-calorie rule for processed foods • A realistic weekly plan for lifting, walking, cardio, sleep, and cognitive stimulation

Dr. Tommy Wood is the author of The Stimulated Mind, a practical, evidence-based guide to improving cognitive performance and reducing the risk of age-related decline.

Learn more about Dr. Wood and his work at drtommywood.com and betterbrain.fitness.

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.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

Today's episode of the PSMF series is a special conversation from the archives with bestselling author and nutrition expert Maria Emmerich. We explore how a protein-sparing modified fast can be used strategically to accelerate fat loss while prioritizing protein and protecting precious lean muscle.

Maria explains the important difference between losing weight and losing body fat—and why simply adding more dietary fat may work against your goals when fat loss is the priority. We discuss how PSMF differs from traditional keto, fat fasts, egg fasts, intermittent fasting and extended fasting, as well as why protein should remain at the center of a body-recomposition plan.

True Nutrition

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Maria also shares practical strategies for overcoming sugar cravings, creating a supportive food environment and making satisfying high-protein meals easier. We talk about common obstacles such as relying on packaged "keto" foods, drinking high-fat coffees, overeating dairy and nuts, underestimating dietary fat and trying to obtain an entire day's protein in one meal.

In this episode, we cover:

• What a protein-sparing modified fast is and how it differs from traditional keto

• The difference between weight loss and true fat loss

• How lowering dietary fat can encourage the body to draw upon stored body fat

• Why adequate protein is essential for preserving lean mass

• PSMF versus fat fasts, egg fasts and extended fasting

• Why prolonged fasting may not be ideal when muscle preservation is the goal

• Whether PSMF is appropriate for highly active people and endurance athletes

• Why higher ketones do not necessarily mean greater body-fat loss

• The problem with adding unlimited butter, cream, oils and fat bombs

• Why bulletproof-style coffee may quietly stall fat-loss progress

• The challenges of obtaining sufficient protein with one meal a day

• Intermittent fasting, meal frequency and protein distribution

• Hunger versus "hangry" blood-sugar swings

• How sleep can influence hunger and sugar cravings

• The role of movement, strength and an active lifestyle in body composition

• Electrolytes and hydration when lowering carbohydrates

• Foods that may be easy to overconsume, including dairy and nuts

• Preparing high-protein foods in advance to make consistency easier

• Maria's favorite PSMF-friendly recipes, including protein-sparing bread

• How to build an approach that supports your goals, preferences and lifestyle

This conversation is full of practical insights for anyone interested in using PSMF as a targeted fat-loss tool—or simply learning how to place protein at the center of a smarter body-recomposition strategy.

This podcast is for educational and informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making significant changes to your diet, fasting routine or health plan.

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.

What if training more is actually slowing your progress?

The PSMF Library is officially live 🎉

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

In this episode, Vanessa is joined by exercise scientist Dr. Katie Vasenina to explore why fatigue is not the same as progress—and why recovery is essential for fat loss, muscle growth, and body recomposition.

Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

They discuss what the research shows about strength, muscle thickness, and body water across the menstrual cycle, why women may not need to completely restructure training around their cycle, and why daily or twice-daily workouts can interfere with recovery.

Dr. Vasenina also explains how protein supports muscle repair, when carbohydrates may improve performance, and why three effective resistance-training sessions per week may be enough to produce meaningful results.

In this episode:

• Why training every day may work against fat loss and muscle growth

• Why soreness and fatigue are not signs of better progress

• How recovery supports strength, muscle repair, and body recomposition

• What the research shows about training across the menstrual cycle

• Why women may not be physically weaker during their periods

• How protein and essential amino acids support recovery

• When carbohydrates may improve workout performance

• Why the anabolic window is larger than once believed

• The potential role of beta-alanine and carnosine in healthy aging

• Why three resistance-training sessions per week may be enough

• How social-media fitness challenges can overcomplicate results

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.

This episode is part of our special summer series, The Secrets of Fat Loss from Elite Athletes, where we explore what some of the world's highest-performing athletes can teach us about fat loss, muscle preservation, and body recomposition.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

How do elite MMA fighters get down to just 6–8% body fat while preserving the strength and performance needed to compete at the highest level?

Vanessa is joined by Dr. Corey Peacock, researcher at Nova Southeastern University and one of the leading experts studying weight cutting, hydration, body composition, and performance in combat athletes.

Together, they break down how fighters lose fat over an 8–12 week training camp, why the final days before weigh-in are mostly about water—not fat—and what these elite athletes can teach us about sustainable fat loss and body recomposition.

In this episode:

•What elite combat athletes can teach us about achieving sustainable fat loss over time—not through extreme methods fighters reach 6–8% body fat before competition • Fat loss vs. water loss: what's really happening during weight cuts

• How protein and resistance training help preserve lean mass • Why giving yourself more time leads to better fat-loss results • How carbohydrates, hydration, and electrolytes are strategically manipulated

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

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 fascinating episode of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Anthony Ricci, lead author of the International Society of Sports Nutrition position stand on nutrition and weight cutting in combat sports.

The PSMF Library is officially live 🎉

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

Vanessa and Dr. Ricci unpack how elite fighters can drop 5, 10, or even 19 pounds in just 24–72 hours — and why most of that rapid scale change is not body fat, but water, glycogen, electrolytes, and gut content.

They also explore the key difference between aggressive weight cutting for sport and sustainable fat loss for body recomposition. Dr. Ricci explains why a longer runway, higher protein intake, strategic carbohydrates, and avoiding extreme dehydration are essential for preserving lean mass and performance.

Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

Topics include rapid weight loss vs true fat loss, how fighters manipulate water and sodium, why protein needs increase during aggressive dieting, the role of glycogen, rehydration after weigh-ins, common mistakes athletes make, and what this can teach us about sustainable fat 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

🔴 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.

🇺🇸 4th of July Sale Starts Now! Celebrate Independence Day with our biggest sale of the summer! 🎉 Save 40% on:

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• ❤️ Tone LUX Red Light Therapy
• 💨 The Tone Breath Ketone Analyzer

Use code: INDEPENDENCEDAY40

⏰ Limited-time offer. 👉 Shop now at ketogenicgirl.com

Welcome back to the Optimal Protein Podcast Summer PSMF Series, where we're exploring the science, history, and practical application of protein-sparing modified fasting (PSMF), protein pacing, intermittent fasting, and evidence-based strategies for rapid fat loss while preserving lean mass.

In this episode, Vanessa is joined by Dr. Paul Arciero, professor, researcher, and creator of the Protein Pacing® approach, to discuss one of the most talked-about studies in body composition research.

His groundbreaking clinical trial found that combining protein pacing with intermittent fasting produced greater improvements in fat loss, visceral fat reduction, body composition, and cardiometabolic health than calorie restriction alone—while helping participants preserve lean mass.

Dr. Arciero explains exactly how the study was designed, why meal timing and protein distribution matter, how the fasting protocol worked, and why the quality of nutrition during both feeding and fasting periods may be critical for maximizing results.

The conversation also explores his fascinating research on toxins stored in body fat, detoxification during weight loss, autophagy, antioxidant support during fasting, and the exciting microbiome research that followed this landmark study.

In this episode, you'll learn:

• Why protein pacing may outperform traditional calorie restriction
• How combining intermittent fasting with protein pacing improves body composition
• The ideal protein intake, timing, and meal distribution for fat loss
• How to preserve lean muscle while losing fat
• The thermic effect of protein and metabolic advantages of higher protein intake
• The surprising role of antioxidants and adaptogens during fasting
• What happens to toxins stored in fat during weight loss
• How fasting influences autophagy and metabolic health
• What Dr. Arciero's newest microbiome research may reveal

Connect with Dr. Paul Arciero

📖 The PRISE Life: Protein Pacing for Optimal Health and Performance

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 bestselling author, nurse practitioner, and Everyday Wellness host Cynthia Thurlow to discuss why women who enter perimenopause with more muscle and better metabolic health often experience a smoother transition.

The PSMF Library is officially live 🎉

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

They explore protein intake, intermittent fasting, testosterone, insulin resistance, gut health, inflammation, and practical strategies to preserve lean mass, improve body composition, and support long-term health.

In this episode:

• Why muscle is essential for metabolic health during menopause
• The connection between protein, insulin sensitivity, and fat loss
• Cynthia's updated perspective on intermittent fasting
• Testosterone's role in energy, cognition, motivation, and body composition
• How gut health influences inflammation and weight loss resistance
• Simple nutrition and lifestyle strategies to build resilience before menopause

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.

Protein-sparing modified fasting (PSMF) has been used for decades as one of the most effective evidence-based approaches for rapid fat loss while preserving lean muscle. But how does it actually work, and who is it best suited for?

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.

In this episode, Vanessa sits down with returning guest Dr. David Jockers to explore the science behind PSMF, why prioritizing protein changes everything during a calorie deficit, and how this approach differs from traditional fasting, keto, and fasting-mimicking diets.

They discuss ketosis, satiety, autophagy, resistance training, meal structure, protein targets, refeeding strategies, and the lifestyle habits that make rapid fat loss both more effective and more sustainable.

If your goal is fat loss without sacrificing muscle, this episode provides a practical, science-backed roadmap to implementing protein-sparing modified fasting safely and effectively.

In This Episode

• What protein-sparing modified fasting (PSMF) is
• How PSMF differs from fasting, keto, and fasting-mimicking diets
• Why high protein supports muscle preservation during fat loss
• How ketosis and protein work together to reduce hunger
• The connection between PSMF, autophagy, and metabolic health
• Protein, fat, and carbohydrate targets for PSMF days
• The best foods to prioritize for successful PSMF
• Meal timing and intermittent fasting considerations
• Why resistance training is essential for preserving lean mass
• Hydration, electrolytes, sleep, and recovery strategies
• Refeeding after PSMF and avoiding rebound weight gain
• Who should—and shouldn't—use this approach
• Common mistakes that limit fat loss success

Resources

The PSMF Library is officially live 🎉

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

The PSMF Library is officially live 🎉

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. Stein explains why we do not technically need protein — we need digestible indispensable amino acids — and why this matters for muscle protein synthesis, aging, pregnancy, lactation, fat loss, and body recomposition.

They discuss animal versus plant proteins, DIAAS and PDCAAS scoring, why plant-based burgers may not be biologically equivalent to animal-based burgers, how food processing can improve or damage protein quality, and why protein quality becomes even more important during calorie restriction.

This conversation will change how you think about protein labels, protein targets, and the amino acids needed to preserve lean mass while losing fat.

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

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🔬 Tone Device

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

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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.