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
When to Use Refeeds and Diet Breaks
Vanessa explains short refeeds vs. longer diet breaks, signs to refeed, and how they protect metabolism.
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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