The Science of Body Recomposition: How to Lose Fat & Build Muscle with Dr. Brad Schoenfeld

Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body recomposition, protein intake, fat loss and training. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Can you actually build muscle while losing fat — even if you're already resistance trained? We discuss whether aggressive calorie deficits make it harder to preserve lean mass, why higher protein intakes may be especially helpful during dieting, and how much protein women may need as they get older. Dr. Schoenfeld also explains why body recomposition is absolutely possible, including in trained individuals, and when it may make more sense to pursue a dedicated fat-loss or muscle-gain phase instead. Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. We also cover: • Protein needs during fat loss • Protein targets for perimenopause and menopause • How much protein to eat per meal • Goal weight vs. current weight for calculating protein • Plant vs. animal protein • The minimum effective dose of resistance training • Training to failure vs. stopping 1–3 reps short • Why many people aren't training hard enough • Muscle memory after time away from training • Range of motion, tempo, load and training effort • Why women do not need to fear getting "too bulky" This episode is packed with practical strategies for getting leaner and stronger while preserving hard-earned muscle. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

Why does fat loss suddenly feel harder during perimenopause and menopause—even when you're still exercising and watching what you eat? In today's Protein-Sparing Modified Fasting Series episode, I'm joined once again by bestselling author and nutrition expert Maria Emmerich for a fascinating conversation about hormones, metabolism, protein, muscle and body composition in midlife. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. We discuss how changes in estrogen, progesterone and testosterone may influence insulin sensitivity, sleep, motivation, muscle retention and fat distribution, and why preserving lean mass becomes increasingly important as we age. Maria also shares why she believes prioritizing protein, resistance training and a lower-fat approach can be especially helpful for women struggling with body composition during menopause. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode: • Why fat loss and body composition can change during menopause • The connection between estrogen, insulin sensitivity and visceral fat • Why declining muscle mass can make glucose regulation more difficult • The role of testosterone in muscle, motivation and body composition • How progesterone may influence sleep quality • Why protein becomes even more important as we age • Higher-protein, lower-fat approaches for keto and carnivore fat-loss stalls • Why resistance training is essential for preserving muscle and bone • Maria's perspective on hormone replacement therapy • Hormone testing and markers to discuss with your physician • Peptides, mitochondrial health and emerging biohacking strategies • The importance of protecting lean mass during fat loss after 40 Learn more about Maria and her newest book at KetoMaria.com. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

In this powerful and eye-opening episode of the Optimal Protein Podcast, Vanessa sits down with Dr. Ty Beal, a global nutrition scientist and research advisor at the Global Alliance for Improved Nutrition (GAIN), to explore the widespread problem of "hidden hunger"—getting enough or even too many calories while still falling short on essential vitamins and minerals. The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA Dr. Beal explains why micronutrient deficiencies are not limited to lower-income countries. Women, children, older adults, people consuming a high proportion of ultra-processed foods, and those eating very low-calorie diets may also be especially vulnerable. Vanessa and Dr. Beal discuss how nutrient density, protein quality, and the natural food matrix influence satiety, metabolic health, muscle retention, and body composition. They examine why protein-rich whole foods are difficult to reproduce with isolated nutrients or supplements, and why animal- and plant-sourced foods can provide complementary nutritional benefits. Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. They also explore the nutrients women need throughout different stages of life, including the importance of iron during the reproductive years and protein, calcium, and greater nutrient density as women age. Dr. Beal shares practical ways families can improve diet quality affordably, along with situations in which targeted supplementation may be helpful. In this episode, you'll learn: • What "hidden hunger" means and why it can occur alongside overeating • How ultra-processed foods crowd out protein and essential micronutrients • Why protein quality and the whole-food matrix matter • How protein supports satiety, muscle retention, and healthier fat loss • Whether micronutrient deficiencies can influence hunger and food intake • Why women and young children are especially vulnerable to iron inadequacy • The nutrients women should prioritize during pregnancy, postpartum, menopause, and older age • Which foods provide the greatest concentrations of priority micronutrients • Why organs, seafood, eggs, dairy, meat, leafy greens, and legumes can play complementary roles • The nutritional challenges of fully plant-based diets, particularly for children • How GLP-1 medications and aggressive calorie restriction may increase the importance of protein and micronutrient intake • Affordable ways to build a more nourishing, protein-rich diet • When supplements may be useful—and why more is not always better About Dr. Ty Beal Ty Beal, PhD, is a global nutrition scientist whose research focuses on nutrient density, micronutrient deficiencies, diet quality, and food systems. He is a research advisor at the Global Alliance for Improved Nutrition and the host of The Ty Beal Show, where he explores nutrition science through evidence-based conversations with leading researchers and health experts. Connect with Dr. Ty Beal: Website: https://www.tybeal.com The Ty Beal Show: https://tybeal.podbean.com Research mentioned: Nutrient-Dense Foods and Diverse Diets Are Important for Ensuring Adequate Nutrition Across the Life Course https://doi.org/10.1073/pnas.2319007121 Priority Micronutrient Density in Foods https://pmc.ncbi.nlm.nih.gov/articles/PMC8936507/ The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

PSMF 101: How to Burn Body Fat While Protecting Muscle with Craig Emmerich What exactly is a protein-sparing modified fast—and how can it accelerate fat loss without sacrificing precious lean mass? Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. In this episode of the PSMF series, Vanessa is joined by Craig Emmerich, co-author of The Art of Fat Loss, for a step-by-step guide to protein-sparing modified fasting. They break down how a PSMF differs from a traditional fast, how to determine your protein target, why dietary fat is kept low and how to incorporate PSMF days into a sustainable weekly plan. Craig explains why protein's powerful thermic effect and satiating properties make it uniquely valuable during fat loss. He also challenges the idea that higher blood ketones automatically mean greater fat loss—and explains why adding more dietary fat to "increase ketosis" can sometimes work against body-composition goals. They also discuss what happens to dietary fat after we eat it, why calories and hormones both matter, how dairy and nuts may contribute to a fat-loss plateau and why PSMF can be an effective short-term tool for breaking a stall. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode, you'll learn: What a protein-sparing modified fast is—and what "protein sparing" actually means How PSMF differs from water-only fasting How protein helps preserve lean mass during an energy deficit How to estimate your daily protein target using lean body mass Why PSMF days typically keep carbohydrates and dietary fat very low How often Craig recommends incorporating PSMF days What to eat on the days between protein-sparing fasts The role of strategic higher-energy days Why dairy and nuts can make fat loss more difficult for some people How protein's thermic effect influences net energy intake Why a very high-protein day can be surprisingly satiating Why low blood ketones do not mean a PSMF—or ketogenic diet—isn't working The difference between producing ketones and efficiently using them Why free fatty acids provide much of the body's energy during ketosis What happens to dietary fat after it enters the bloodstream Why dietary fat can be treated as an adjustable "energy lever" How high-fat keto can stall fat loss even when carbohydrates and insulin remain low Why calories, food quality, satiety and hormonal health all matter How PSMF may help break through a stubborn fat-loss plateau Whether you're new to protein-sparing modified fasting or want to refine your current approach, this conversation provides a practical foundation for using higher protein and lower dietary energy to support fat loss while protecting metabolically active lean tissue. About Craig Emmerich Craig Emmerich is an author and nutrition educator who works alongside his wife, Maria Emmerich, to help people implement ketogenic and protein-focused nutrition. Together, they are the authors of The Art of Fat Loss and numerous books and resources on ketogenic living. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

What happens inside skeletal muscle during obesity—and how can we protect lean mass while losing fat? The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode, Vanessa speaks with Dr. Paul Morgan about the hidden effects of obesity on muscle metabolism, including anabolic resistance, fat infiltration, inflammation, and changes in muscle protein turnover. Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. They explore the paradox that carrying more body mass can increase the loading stimulus on muscle, while obesity may simultaneously reduce the muscle-building response to protein and exercise. Dr. Morgan also explains why preserving lean mass is so important during weight loss, including during aggressive calorie restriction and GLP-1 use, and how resistance training, adequate protein, and regular activity can help improve the quality of weight loss. They also discuss protein needs with aging, per-meal protein targets, mTOR, autophagy, and why animal research should not always be translated directly into human nutrition advice. In this episode, you'll learn What anabolic resistance is and why it matters How obesity may affect muscle protein synthesis and breakdown Why fat infiltration and inflammation can reduce muscle quality How to better preserve muscle during fat loss How GLP-1 use may affect lean mass Why protein needs may increase with age and calorie restriction The difference between temporary and chronic mTOR activation Why animal findings do not always translate directly to humans Dr. Paul Morgan is a Research Fellow in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, UK. His research focuses on skeletal muscle metabolism, obesity, aging, anabolic resistance, and the effects of nutrition and exercise on muscle health and function. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

In this foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness, surgery, and other forms of physiological stress. The episode also explores why water fasting can result in the loss of both fat and lean mass, while protein-sparing modified fasting provides the amino acids needed to better protect muscle during a calorie deficit. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode: • Why protein is the only essential macronutrient • How amino acids support muscle, hormones, organs, and tissues • Muscle protein synthesis, protein breakdown, and protein turnover • Why leucine matters for building and preserving muscle • Why the body still needs dietary protein during fat loss • Protein-sparing modified fasting vs. water fasting • How extended fasting may increase the risk of lean-mass loss • Why protein's thermic effect can support greater fat loss • How preserving muscle supports metabolism and healthy aging • A practical starting point for setting your daily protein target The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode of the Optimal Protein Podcast, Vanessa welcomes back neuroscientist, physician, performance coach, and author Dr. Tommy Wood to discuss his new book, The Stimulated Mind. Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. Dr. Wood explains why brain health and body composition are deeply connected—and how the same habits that help us lose excess body fat, preserve muscle, and improve metabolic health may also protect cognitive function as we age. They explore why resistance training may be one of the most powerful tools for supporting the brain, how muscle strength is linked with cognitive resilience, and why both chronic under-fueling and excess energy availability may negatively affect brain health. In this episode: • Why resistance training can protect the brain's white matter • The connection between muscle strength and cognitive function • Why metabolic health, blood sugar, and body composition matter for the brain • When fasting may help—and when it may create problems • Why many fasting benefits may actually come from calorie reduction • How much protein adults need to preserve muscle and strength • Why protein needs may increase with age, dieting, and anabolic resistance • The importance of losing fat while maintaining lean mass • Why lifting weights matters more than protein alone for building muscle • The minimum effective dose of resistance training for brain and body health • Why women can build strength and muscle just as effectively as men • The most important habits for women during perimenopause and menopause • How whole-food protein sources support nutrient density and brain health • Dr. Wood's simple protein-to-calorie rule for processed foods • A realistic weekly plan for lifting, walking, cardio, sleep, and cognitive stimulation Dr. Tommy Wood is the author of The Stimulated Mind, a practical, evidence-based guide to improving cognitive performance and reducing the risk of age-related decline. Learn more about Dr. Wood and his work at drtommywood.com and betterbrain.fitness. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Today's episode of the PSMF series is a special conversation from the archives with bestselling author and nutrition expert Maria Emmerich. We explore how a protein-sparing modified fast can be used strategically to accelerate fat loss while prioritizing protein and protecting precious lean muscle. Maria explains the important difference between losing weight and losing body fat—and why simply adding more dietary fat may work against your goals when fat loss is the priority. We discuss how PSMF differs from traditional keto, fat fasts, egg fasts, intermittent fasting and extended fasting, as well as why protein should remain at the center of a body-recomposition plan. True Nutrition Build your own custom protein blend with the exact protein source, flavor, sweetener, and ingredients you want. Choose from 20+ protein options, customize every detail, and have your personal formula saved for easy reordering. Get 20% off your first custom protein blend at truenutrition.com/VANESSA with code VANESSA. Maria also shares practical strategies for overcoming sugar cravings, creating a supportive food environment and making satisfying high-protein meals easier. We talk about common obstacles such as relying on packaged "keto" foods, drinking high-fat coffees, overeating dairy and nuts, underestimating dietary fat and trying to obtain an entire day's protein in one meal. In this episode, we cover: What a protein-sparing modified fast is and how it differs from traditional keto The difference between weight loss and true fat loss How lowering dietary fat can encourage the body to draw upon stored body fat Why adequate protein is essential for preserving lean mass PSMF versus fat fasts, egg fasts and extended fasting Why prolonged fasting may not be ideal when muscle preservation is the goal Whether PSMF is appropriate for highly active people and endurance athletes Why higher ketones do not necessarily mean greater body-fat loss The problem with adding unlimited butter, cream, oils and fat bombs Why bulletproof-style coffee may quietly stall fat-loss progress The challenges of obtaining sufficient protein with one meal a day Intermittent fasting, meal frequency and protein distribution Hunger versus "hangry" blood-sugar swings How sleep can influence hunger and sugar cravings The role of movement, strength and an active lifestyle in body composition Electrolytes and hydration when lowering carbohydrates Foods that may be easy to overconsume, including dairy and nuts Preparing high-protein foods in advance to make consistency easier Maria's favorite PSMF-friendly recipes, including protein-sparing bread How to build an approach that supports your goals, preferences and lifestyle This conversation is full of practical insights for anyone interested in using PSMF as a targeted fat-loss tool—or simply learning how to place protein at the center of a smarter body-recomposition strategy. This podcast is for educational and informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making significant changes to your diet, fasting routine or health plan. The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.

What if training more is actually slowing your progress? The PSMF Library is officially live 🎉 👉 Check it out here + get 20% off with code VANESSA In this episode, Vanessa is joined by exercise scientist Dr. Katie Vasenina to explore why fatigue is not the same as progress—and why recovery is essential for fat loss, muscle growth, and body recomposition. Try my favorite new electrolytes Cure Hydration 💙 Now available at Target 🎯 If you'd like to try Cure for yourself, head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order. They discuss what the research shows about strength, muscle thickness, and body water across the menstrual cycle, why women may not need to completely restructure training around their cycle, and why daily or twice-daily workouts can interfere with recovery. Dr. Vasenina also explains how protein supports muscle repair, when carbohydrates may improve performance, and why three effective resistance-training sessions per week may be enough to produce meaningful results. In this episode: • Why training every day may work against fat loss and muscle growth • Why soreness and fatigue are not signs of better progress • How recovery supports strength, muscle repair, and body recomposition • What the research shows about training across the menstrual cycle • Why women may not be physically weaker during their periods • How protein and essential amino acids support recovery • When carbohydrates may improve workout performance • Why the anabolic window is larger than once believed • The potential role of beta-alanine and carnosine in healthy aging • Why three resistance-training sessions per week may be enough • How social-media fitness challenges can overcomplicate results The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast 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.

This episode is part of our special summer series, The Secrets of Fat Loss from Elite Athletes, where we explore what some of the world's highest-performing athletes can teach us about fat loss, muscle preservation, and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. How do elite MMA fighters get down to just 6–8% body fat while preserving the strength and performance needed to compete at the highest level? Vanessa is joined by Dr. Corey Peacock, researcher at Nova Southeastern University and one of the leading experts studying weight cutting, hydration, body composition, and performance in combat athletes. Together, they break down how fighters lose fat over an 8–12 week training camp, why the final days before weigh-in are mostly about water—not fat—and what these elite athletes can teach us about sustainable fat loss and body recomposition. In this episode: •What elite combat athletes can teach us about achieving sustainable fat loss over time—not through extreme methods  fighters reach 6–8% body fat before competition • Fat loss vs. water loss: what's really happening during weight cuts • How protein and resistance training help preserve lean mass • Why giving yourself more time leads to better fat-loss results • How carbohydrates, hydration, and electrolytes are strategically manipulated IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code The PSMF Library is officially live 🎉 This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day. Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days. ✨ What's Included 📘 Premium printed PSMF Library ⚡ Instant digital access 🥩 High-protein, low-carb recipe library 🧠 Tiered system (PSMF + maintenance days) 🛒 Grocery lists + planning tools 👥 3 months of community support 👉 Check it out here + get 20% off with code VANESSA IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🔴 Tone Lux Red Light Therapy Boost collagen, elastin, and recovery ✨ Save 20% with code VANESSA Discover: Tone Lux Crystal Face Mask Tone Lux Contour (neck & décolletage) 🔬 Tone Device Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days Check it out HERE 👉 Use code VANESSA for 20% off 📚 Free Resource Get your free high-protein keto guide: 👉 The Keto Reset eBook 👤 Connect with Vanessa Instagram: @ketogenicgirl 📱 Follow for: Latest fat loss research Protein optimization strategies 🎙 @optimalproteinpodcast for episode updates 💬 Join the Optimal Protein Podcast Community on Facebook ⚠️ Disclaimer This podcast is for informational purposes only and is not medical or nutritional advice. Always consult your healthcare provider before making dietary or lifestyle changes.