Optimal Protein Podcast with Vanessa Spina

PSMF Ask Me Anything: Rapid Fat Loss, Protein to Protect Muscle, Fat and Carb Re-Feeds & Hormones (Part 1)

Nov 10, 2025

Dive into the world of Protein-Sparing Modified Fasting (PSMF) as Vanessa tackles your burning questions! Discover how to calculate your macros for optimal fat loss and muscle preservation. Explore the best times for refeeds, especially around menstrual cycles and menopause. Learn how to track your fat-burning progress with breath ketones. Plus, find out how a high-protein, very-low-carb diet can boost metabolic health. Get practical meal ideas and gain insights into safely integrating PSMF into your routine!

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ANECDOTE

Vanessa's 13‑Pound Fat Loss Experience

Vanessa lost ~13 pounds of fat while protecting lean mass using PSMF days and refeeds with modern tweaks.
She emphasizes clinical research is mostly on people with overweight/obesity and recommends medical consultation if needed.

ADVICE

Macro Targets For PSMF

Set protein high: ~0.7 g per lb goal weight (clinical) or ~1 g per lb for better muscle protection while dieting.
Keep carbs ≤20–30 g and dietary fat around 30 g on PSMF days to stay ketogenic and protect hormones.

INSIGHT

High Protein Preserves Muscle And Triggers Benefits

High protein during energy restriction both preserves muscle and increases satiety, and newer meta-analyses support 2–2.4 g/kg lean recommendations.
Low calories alone stimulate autophagy even with higher protein, enabling cellular cleanup benefits.

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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

Free High-Protein Keto Guide

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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.