Optimal Protein Podcast with Vanessa Spina

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 🎉
👉 Check it out here + get 20% off with code VANESSA
. 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
🔴 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 episode of the Optimal Protein Podcast, Vanessa is joined by Dr. Brian Mowll for a deep dive into protein-sparing modified fasting, or PSMF, as part of the Friday Protein-Sparing Modified Fasting Series.
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
Dr. Mowll explains the origins of PSMF, how it was first developed in clinical settings to help preserve lean body mass, and why it later became a powerful tool for obesity, metabolic health, and fat loss. Vanessa and Dr. Mowll explore how PSMF compares to water fasting and very low-calorie diets, especially when the goal is fat loss while protecting muscle.
They discuss how strategic energy restriction, optimized protein intake, low carbohydrate intake, and low dietary fat can help the body access stored body fat while maintaining lean mass, metabolic rate, satiety, and ketone production. Dr. Mowll also explains how PSMF may support insulin sensitivity, blood sugar regulation, metabolic flexibility, and long-term weight maintenance when followed by a smart transition plan.
This episode also covers practical implementation, including what to eat on PSMF days, ideal protein targets, how low to take carbs and fats, hunger signals, why some people feel energized, and how to transition out of PSMF to reduce the risk of rebound weight gain.
The PSMF Library is officially live 🎉
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 of the Optimal Protein Podcast, Vanessa Spina is joined by Dr. Christina Prevett, physiotherapist, researcher, and expert in women's health, strength training, pregnancy, postpartum recovery, and healthy aging.
The PSMF Library is officially live 🎉
👉 Check it out here + get 20% off with code VANESSA
Dr. Prevett shares why women are not fragile — and why strength training can be one of the most protective tools across the female lifespan. They discuss the latest evidence on resistance training during pregnancy, including heavy lifting, Valsalva/breath holding, pelvic floor concerns, miscarriage fears, diastasis recti, and returning to exercise postpartum.
They also explore why muscle is essential for aging powerfully, how pre-frailty can be reversed, and why women in perimenopause, menopause, and beyond should feel empowered to build strength instead of being told to "do less."
In this episode, we discuss:
• The benefits of resistance training during pregnancy
• Heavy lifting and pregnancy: what the latest evidence shows
• Pelvic floor myths and misconceptions
• Breath holding (Valsalva) and lifting safely while pregnant
• Diastasis recti: what it is and what the research says
• Returning to exercise after vaginal birth and C-section
• Why strength training supports mental health during pregnancy and postpartum
• Pre-frailty and how it can be reversed
• Building muscle for longevity, independence, and healthy aging
• Common myths about women's health and exercise circulating on social media
• Why fear-based fitness advice can hold women back from thriving
Dr. Prevett's work is helping redefine how we think about strength training across the female lifespan—from pregnancy and postpartum to menopause and beyond. This episode is packed with practical insights and empowering evidence-based guidance for women who want to build strength, preserve muscle, improve body composition, and age powerfully.
Study Participation Note: During this conversation, Dr. Prevett discusses several pregnancy, postpartum, strength training, and running studies that were actively recruiting participants at the time of recording. Recruitment status may have changed since this episode was recorded. For the most up-to-date information on current research opportunities, please visit Dr. Prevett's Instagram profile (@dr.christina_prevett) and follow the links in her bio.
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.

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