Optimal Protein Podcast with Vanessa Spina

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.
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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.

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📘 The PSMF Library
❤️ 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.