Sample meals and cooking strategies

In this episode, Dr. Jockers and Vanessa Spina break down new human research showing why high protein doesn't block autophagy when calories are low. You'll learn how this changes everything we've believed about protein timing, fasting, and cellular repair. The conversation also reveals why prioritizing protein can accelerate fat loss without sacrificing muscle.

You'll hear how protein impacts appetite, hormones, and metabolic flexibility—and why many people overeat simply because they're under-consuming essential amino acids. Vanessa explains the protein leverage effect and how it naturally reduces cravings, stabilizes blood sugar, and makes eating "effortlessly" satisfying. These insights can help you rethink how you build your daily meals.

You'll discover why certain fasting styles can increase visceral fat loss, support hormonal balance, and boost performance. Expect a mix of science, real-world application, and surprising findings you may not have heard before.

In This Episode:

00:00 Introduction and Exciting New Study

00:21 Welcome and Guest Introduction

00:30 Deep Dive into the New Study

01:52 Vanessa Spina's Expertise and Background

05:47 Interview with Vanessa Spina Begins

06:15 Discussion on Protein Absorption Study

14:04 Personal Experiences with Protein and Fasting

16:55 Debunking Protein Myths

18:10 Nutrition Principles and Protein Prioritization

22:23 Ketones, Satiety, and Inflammation

27:07 Balancing Hormones and Stress

31:17 Understanding Autophagy and Protein Intake

32:35 The Importance of Human Trials in Research

35:11 Study on High Protein Fasting Mimicking Diet

38:38 Results and Implications of the Study

42:18 Personal Experiences with Protein-Sparing Modified Fasting

45:32 Practical Tips for Implementing Protein-Sparing Modified Fasting

57:54 Comparing Different Fasting Approaches

01:01:13 Conclusion and Final Thoughts

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"Most people don't overeat because they lack willpower — they lack protein."

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Resources:

• Study Referenced: https://www.researchgate.net/publication/394359134_Effects_of_fasting-mimicking_diets_with_low_and_high_protein_content_on_cardiometabolic_health_and_autophagy_A_randomized_parallel_group_study
• Get 15% off Paleovalley Electrolites: paleovalley.com/jockers – Use code JOCKERS

Connect with Vanessa Spina:

• Website: ketogenicgirl.com

Connect with Dr. Jockers:

• Instagram – https://www.instagram.com/drjockers/

• Facebook – https://www.facebook.com/DrDavidJockers

• YouTube – https://www.youtube.com/user/djockers

• Website – https://drjockers.com/

If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/