PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)
Optimal Protein Podcast with Vanessa Spina
Episode Recap and Practical Takeaways
Vanessa recaps core PSMF principles, protein targets, and the role of refeeds and monitoring for long-term use.
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.
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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.
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🧬 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
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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.
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