Practical protein targets

In this episode, Vanessa breaks down one of the most important conversations on the podcast to date — her interview with Dr. Carlene Starck on newly published research suggesting that protein requirements may be significantly higher than current guidelines.

🔗 PSMF LIBRARY (PRE-ORDER)

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

Vanessa dives into what this new model reveals about how the body actually uses — and loses — amino acids every day, and why many people may be under-eating protein even when they think they're eating "high protein."

She explains how overlooked factors like gut losses, amino acid oxidation, and protein turnover may be driving higher true protein needs — and what this means for fat loss, muscle retention, satiety, and metabolic health.

This episode also highlights why protein quality matters, why essential amino acids are the real drivers of results, and why some protein sources may be far more effective than others when it comes to body recomposition.

If you're trying to lose fat, preserve muscle, or optimize your metabolism — this episode connects the dots between cutting-edge research and practical application.

• Why protein requirements may be higher than current guidelines

• Hidden amino acid losses (gut, oxidation, turnover)

• Why "high protein" may still not be enough

• Essential amino acids vs total protein

• Why protein quality impacts fat loss outcomes

• Animal vs plant protein efficiency

• Protein, satiety & appetite regulation

• How protein supports muscle retention in fat loss

• Practical protein targets for body recomposition

The PSMF Library is officially live for pre-order 🎉

This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.

Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.

✨ What's included:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ Instant digital access

• 🥩 High-protein, low-carb recipe library

• 🧠 Tiered system for PSMF + maintenance days

• 🛒 Grocery lists and planning tools

• 👥 3 months of community access and support

👉 Check it out here (special pre-order discount)

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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.