Optimal Protein Podcast with Vanessa Spina How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers
Nov 3, 2025
Dr. David Jockers, a functional nutrition expert specializing in fasting and fat-loss strategies, provides insights into the Protein-Sparing Modified Fast (PSMF). He explains how this approach facilitates losing 10–20 pounds in a month while preserving muscle mass. Topics include effective macro targets, the role of ketosis in reducing cravings, and recommended meal structures. Jockers emphasizes the importance of hydration and quality sleep while offering practical tips to optimize results and safely refeed after PSMF.
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PSMF Defined And Macro Targets
- A Protein-Sparing Modified Fast (PSMF) is a short-term, partial fast prioritizing high protein with very low carbs and fat to force the body into fat burning.
- Typical targets: ~800–1,000 kcal, ≥150 g protein, ≤30 g fat, ≤30 g net carbs per day.
Protein Doesn't Block Autophagy Here
- Recent research compared low-protein fasting mimicking diets to higher-protein PSMF-like diets and found similar autophagy outcomes.
- Higher protein during calorie restriction can still allow ketosis and autophagy when insulin stays low.
Eat BCAA-Rich Protein And Train
- Prioritize branched-chain-amino-acid-rich proteins (meat, whey, dairy) to preserve lean mass and trigger growth hormone during PSMF.
- Pair PSMF with strength training and daily activity to accelerate fat loss and protect muscle.