Optimal Protein Podcast with Vanessa Spina Part 2: PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones
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This is Part Two of our PSMF Ask Me Anything series!
In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare.
You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format.
Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness.
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🧬 Topics Covered Today-
How to cook and meal plan for yourself and a family
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Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day)
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Whether the traditional 800–1000 kcal PSMF applies to smaller, active women
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EAAs vs. creatine: what's worth taking on rest days
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How to approach refeeds when you struggle mentally with "letting go"
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Whether 5-day PSMF blocks are safe and effective
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PSMF bread without egg powder—what works and what doesn't
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Jockers vs. Emmerich: comparing two popular PSMF styles
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Vanessa's typical ketone readings throughout a PSMF day
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Ideal protein targets during PSMF
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Using rice and other carbs strategically in refeeds and maintenance
🧠Mentioned in This Episode
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1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones
Pandurevic et al. (2023), Endocrine Connections
2. VLCKD in Postmenopausal Women
Pala et al. (2024)
3. Lean Mass Preservation During Rapid Weight Loss
Merra et al. (2016)
4. Metabolic & Cardiovascular Benefits of VLCKD
Guarnotta et al. (2022), Nutrients
5. Refeed Strategies & Metabolic Rate
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MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting.
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👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
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📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
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🎙 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.