How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers
Optimal Protein Podcast with Vanessa Spina
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Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective.
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What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted?
In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass.
Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance.
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In this episode, you'll learn:• What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting
• Why it works so quickly to burn fat while preserving muscle
• The exact macros, food list, and meal structure Dr. Jockers recommends
• How to pair PSMF with strength training for the best recomposition results
• How PSMF improves blood sugar control, satiety, and energy
• The importance of the refeed phase — and how to transition out safely
• Who should and shouldn't try this approach
• How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause
If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely.
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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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