Optimal Protein Podcast with Vanessa Spina

• Muscle Loss, Belly Fat & Perimenopause: What's REALLY Happening & How to Fix It: Dr. Hannah Cabre

  NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA In today's episode, we take a powerful deep dive into women's metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year. We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what the latest science says you can do to stay strong, lean, and metabolically healthy through this transition. Dr. Cabré explains what's actually driving muscle loss, increased protein turnover, shifts in fat distribution, and changes in fuel use, and she shares evidence-based nutrition and training strategies that truly move the needle. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchasee In this episode, we cover: What perimenopause is and why symptoms vary so much How estrogen loss increases protein turnover and belly fat Aging vs. menopause: what's hormonal and what's not Protein needs for women (1.2–1.6 g/kg) and how to hit them Simple meal-by-meal protein goals for muscle retention The best diet pattern for postmenopausal women Mediterranean-style eating, nitrates, and vascular health Olive oil, fish, omega-3s & lowering inflammation Creatine for women: strength, mood, cognition & hydration Key micronutrients for each stage of a woman's life Cycle syncing vs. what the science actually shows Sleep, hydration & recovery strategies to reduce fatigue Nutrition approaches that support fat loss & body recomposition If you're navigating perimenopause, noticing body composition changes, or simply want to understand how to fuel and train smarter in your 30s, 40s, and 50s, this episode will give you clarity, confidence, and science-based tools you can use today. NEW! Free High-Protein Keto Guide  Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA 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.

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• Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones

  Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa This is Part Two of our PSMF Ask Me Anything series! In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare. You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format. Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness. 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 🧬 Topics Covered Today How to cook and meal plan for yourself and a family Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day) Whether the traditional 800–1000 kcal PSMF applies to smaller, active women EAAs vs. creatine: what's worth taking on rest days How to approach refeeds when you struggle mentally with "letting go" Whether 5-day PSMF blocks are safe and effective PSMF bread without egg powder—what works and what doesn't Jockers vs. Emmerich: comparing two popular PSMF styles Vanessa's typical ketone readings throughout a PSMF day Ideal protein targets during PSMF Using rice and other carbs strategically in refeeds and maintenance 🧠 Mentioned in This Episode Get 20% off the Tone device HERE 📚 Studies Mentioned 1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones Pandurevic et al. (2023), Endocrine Connections 2. VLCKD in Postmenopausal Women Pala et al. (2024) 3. Lean Mass Preservation During Rapid Weight Loss Merra et al. (2016) 4. Metabolic & Cardiovascular Benefits of VLCKD Guarnotta et al. (2022), Nutrients 5. Refeed Strategies & Metabolic Rate MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting. Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

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• PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)

  In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health. Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase 🧬 Topics Covered What is a Protein-Sparing Modified Fast (PSMF)? How to set your protein, carb, and fat macros How to calculate protein for your body weight Sample PSMF meal day and practical food swaps Should women do PSMF during PMS or before menstruation? Refeeds vs. diet breaks: how and when to use them PSMF for menopausal women and insulin resistance Using PSMF 1–2 days per week for maintenance Cholesterol and lipid changes on high-protein, low-fat keto Tracking ketosis with the Tone Device 📚 Scientific Studies Discussed Pandurevic et al., 2023 — Endocrine Connections "Efficacy of very low-calorie ketogenic diet in obese women with PCOS" 16-week RCT showing a VLCKD produced greater fat loss, improved hormones, and restored ovulation compared to a Mediterranean diet. Pala et al., 2024 — Frontiers in Endocrinology "Very low-calorie ketogenic diet reduces blood pressure and cardiometabolic risk in postmenopausal women." 6-month clinical trial: VLCKD led to lower central blood pressure, triglycerides, and visceral fat vs. intermittent fasting or free diet. Merra et al., 2016 — European Review for Medical and Pharmacological Sciences "VLCKD with amino acid supplementation preserves muscle mass during rapid fat loss." Demonstrated superior lean mass preservation compared to an equally low-calorie but non-ketogenic diet. Guarnotta et al., 2022 — Nutrients Review: VLCKDs ( Umbrella Review, 2023 — BMC Medicine Summarized multiple meta-analyses showing ketogenic and very-low-carb diets yield significant fat loss, lower triglycerides, and improved glucose control, especially when protein is optimized. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA 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.

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• Burn Fat, Keep Muscle: Inside the Science of the Protein-Sparing Modified Fast

  Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In this solo episode, Vanessa Spina breaks down the science and strategy behind one of the most effective tools for rapid fat loss and muscle preservation — the Protein-Sparing Modified Fast (PSMF). Following her in-depth interview with Dr. David Jockers, Vanessa explains exactly how this approach works, why it's so powerful for resetting metabolism, and how to implement it safely for optimal results. If you've ever wondered how to burn fat quickly without losing muscle, how to overcome plateaus, or how to use short, strategic fasting phases for body recomposition, this episode is your ultimate guide. 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 💪 Key Takeaways You can burn fat without losing muscle by keeping protein high and calories low. Autophagy occurs from calorie restriction — not protein restriction. Ketones created during PSMF provide mental clarity, calm, and focus. Strategic refeeds help lock in fat loss and prevent rebound weight gain. When combined with strength training, PSMF becomes a powerful metabolic reset tool. 🧠 Mentioned in This Episode Effect of fasting-mimicking diets with low and high protein content on cardiometabolic health and autophagy (Burns et al., 2024) Dr. Eric Helms & Dr. Martin Rufalo meta-analysis on protein intake during energy restriction Dr. David Jockers, The Dr. Jockers Functional Nutrition Podcast Historical PSMF research by Dr. George Blackburn Get my free NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl • 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA • Tone Collagen 📱 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.

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• How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers

  Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted? In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass. Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this episode, you'll learn: • What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting • Why it works so quickly to burn fat while preserving muscle • The exact macros, food list, and meal structure Dr. Jockers recommends • How to pair PSMF with strength training for the best recomposition results • How PSMF improves blood sugar control, satiety, and energy • The importance of the refeed phase — and how to transition out safely • Who should and shouldn't try this approach • How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA 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.

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