Optimal Protein Podcast with Vanessa Spina

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.

In this episode, Vanessa sits down with Dr. Joanne Slavin, Professor of Food Science and Nutrition at the University of Minnesota and one of the most highly cited researchers in nutrition science on fiber, satiety and protein. 
👉 Extended one more day: The PSMF Library is available at ketogenicgirl.com — use code PSMFLAUNCHDISCOUNT70 to save $70!
With decades of research on dietary fiber, satiety, and nutrition guidelines, Dr. Slavin brings a fresh perspective to a key question in fat loss:
👉 What actually controls hunger and calorie intake?
In this conversation, they explore how different nutrients influence satiety, the role of food structure and processing, and how to think about protein, fiber, and carbohydrates in a practical, real-world way.
In This Episode
What drives satiety and fullness
Protein, fiber, and appetite
Carbohydrate quality
Ultra-processed foods
Practical strategies for fat loss
Key Takeaway
Fat loss becomes easier when your nutrition is structured to support satiety — not fight it.
🔗 PSMF Library (Extended 1 More Day)
Due to so many requests, the launch pricing for the PSMF Library has been extended for one more day only.
This is Vanessa's structured, high-protein fat loss system designed to help you lose fat while preserving lean muscle — without dieting perfectly every day.
👉 Get it here: ketogenicgirl.com and use the code PSMFLAUNCHDISCOUNT70 to save $70 with thee launch! 
Includes:
High-protein recipe library
PSMF + maintenance structure
Digital + printed book
3 months community access
If you enjoyed this episode, share it with a friend or tag @ketogenicgirl with your biggest takeaway 💛
👉 Check it out here (special pre-order discount)
Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA 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 today's Friday deep dive, Vanessa breaks down one of the most important new studies in fat loss and body recomposition — along with her recent interview with Dr. Eric Helms.
This episode explores a cutting-edge meta-regression by Dr. Eric Helms, Dr. Eric Trexler, and Dr. Martin Refalo on protein intake during caloric restriction — and what it means for preserving muscle while losing fat. 
Last Day to Save on the PSMF Library (Pre-Order)
Final hours to lock in the launch pricing 🎉
The PSMF Library is officially live — get your discount HERE
This episode answers a critical question:
👉 How much protein do you actually need to lose fat without losing muscle?
Unlike traditional studies that compare "high vs low protein," this research reveals a clear dose-response relationship — showing that:
👉 As protein intake increases, muscle retention improves during dieting
🧠 What You'll Learn
Vanessa breaks down the study step-by-step in simple, easy-to-understand terms:
What a meta-analysis is (and why it matters)
What a meta-regression is (and why it's more powerful)
How researchers analyzed protein intake across multiple studies
What fat-free mass really means (and why it matters for your results)
🎙️ Key Insights from Dr. Eric Helms
Why higher protein intake protects lean mass during fat loss
The range where muscle loss is minimized (~0.85–1g per lb body weight)
Why leaner individuals require more protein
The critical role of calorie deficit size and resistance training
Why protein supports fat loss indirectly through satiety and adherence
🔬 Vanessa Also Breaks Down
Whether more protein is always better (and where diminishing returns begin)
How to structure your diet for optimal fat loss + muscle retention
The biggest mistakes people make when dieting
This episode is a masterclass in evidence-based fat loss, helping you understand not just what to do — but why it works.
🔥 ⏳ LAST HOURS TO SAVE — PSMF LIBRARY (PRE-ORDER)
The PSMF Library is officially live 🎉
And this is your final chance to lock in the launch discount.
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, this gives you a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Printed PSMF Library (premium edition)
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system for PSMF + maintenance days
🛒 Grocery lists + planning tools
👥 3 months of community support
👉 Check it out here (special pre-order discount)
IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete
Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE
Get my free NEW high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
📱 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.