Groundbreaking New Study Changes Everything About Carbs, Fat Loss & Performance | Dr. Andrew Koutnik

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa In this episode, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik. From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results. If you've ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body. The In This Episode • Why higher protein intake may accelerate fat loss • The powerful protein + ketone combo for appetite control • Why fat loss can feel effortless on low-carb, high-protein approaches • What's really happening with insulin, glucagon, and hunger hormones • Why you don't need high ketones to get results • How PSMF (protein-sparing modified fasting) drives rapid fat loss • The key difference between dietary fat burning vs body fat burning • Why calorie deficits increase hunger—and how to work around it • The shocking finding: carbs may NOT be required for performance • What 100+ years of research actually shows about carb loading • Why fat-adapted athletes can perform just as well • The real performance driver: brain energy, not muscle glycogen • Why some high-carb athletes may show prediabetic glucose levels • How to find your optimal carb vs fat intake for fat loss and performance 🎯 Want to Try This Approach? Vanessa's PSMF Recipe Library is launching soon. 👉 Join the waitlist for early access + launch discount: ketogenicgirl.com/proteinfasing Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! Groundbreaking Review Paper (100+ Years of Evidence): Dr. Andrew Koutnik and colleagues analyzed over 600 studies and 100 years of research on carbohydrates and performance. 👉 Read the full paper here: https://academic.oup.com/edrv/article/47/2/191/8432248 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE What if eating more protein — even more calories — didn't cause fat gain? What if it did the opposite instead? In this episode, Vanessa recaps her conversation with sports nutrition researcher Dr. Jose Antonio, whose groundbreaking studies on protein overfeeding found that people consuming extremely high protein diets did not gain fat — and in some cases lost more body fat. Vanessa breaks down the science behind why protein behaves differently metabolically, how it increases satiety and thermogenesis, and why higher protein intake can be one of the most powerful tools for fat loss and body recomposition. She also discusses protein-sparing modified fasting, preserving muscle during fat loss, and practical strategies to optimize protein intake. In This Episode • Why protein overfeeding didn't cause fat gain • How protein increases metabolism and satiety • Why higher protein intake supports fat loss • Preserving muscle while dieting • The role of protein-sparing modified fasting 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 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.

In this episode of the Optimal Protein Podcast, Vanessa sits down with sports nutrition scientist Dr. Jose Antonio, one of the world's leading researchers on protein metabolism and body composition. Dr. Antonio is widely known for his groundbreaking protein overfeeding studies, which found that participants consuming extremely high protein diets did not gain body fat — and in some cases actually lost more fat — even while eating more calories. In this conversation, Vanessa and Dr. Antonio explore the fascinating metabolic reasons why protein behaves differently in the body, including its thermic effect, impact on satiety, and role in preserving lean mass during fat loss. They also discuss the newly evolving protein recommendations, how protein interacts with carbohydrates and fats in the diet, and why certain athletes may benefit from lower carbohydrate approaches depending on their sport and metabolic demands. If your goal is fat loss, body recomposition, or maintaining muscle while dieting, this episode offers a deep dive into the science behind why prioritizing protein can be such a powerful strategy. In This Episode • Why protein overfeeding studies showed more calories did not lead to fat gain • The metabolic reasons protein calories behave differently in the body • How high protein intake supports fat loss and lean muscle preservation • The science behind the thermic effect of protein • Why newer protein recommendations are increasing • How protein, carbohydrates, and fats interact to influence body composition • Why certain athletes may benefit from lower carbohydrate strategies Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Protein-Sparing Modified Fasting Library - Coming Soon! Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE In this episode, Vanessa Spina breaks down the biggest insights from her recent conversation with Dr. Jason Fung, one of the leading voices in fasting and metabolic health. The episode also covers fasting strategies, emerging research on protein-supported fasting approaches like protein-sparing modified fasting (PSMF), the benefits and limitations of GLP-1 medications, and why women often experience increased fat gain during perimenopause. Vanessa explains the three types of hunger described in Dr. Fung's new book The Hunger Code, how ultra-processed foods disrupt satiety hormones, and why protein plays such a powerful role in appetite regulation and body recomposition. If you're interested in fat loss, metabolic health, and the hormonal drivers of hunger, this episode connects the science with practical strategies you can apply right away. In this episode: • The three types of hunger and why overeating isn't just about willpower • How ultra-processed foods blunt satiety hormones • Why protein helps activate fullness signals • The hormonal differences between whole foods and refined carbohydrates • Fasting strategies, including modified fasts and protein-supported fasting • GLP-1 medications and potential effects on body composition • Why perimenopause can increase fat gain risk for women • Practical steps to support fat loss and metabolic health 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE 📘 Dr. Jason Fung's new book: The Hunger Code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 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.  

In this episode, Vanessa is joined by Dr. Jason Fung, author of The Hunger Code, to unpack the hormonal science behind fat loss — and how fasting may be entering a new era. They start with the three types of hunger and why obesity is not simply about willpower, but disrupted hormonal signaling. We break down insulin's role in fat storage, obesity, and how ultra-processed foods blunt satiety hormones. Vanessa and Dr. Fung also discuss how protein, fiber, and fat affect hunger very differently than refined carbohydrates — and why a calorie is not metabolically neutral. Then they shift to fasting. Dr. Fung shares his current protocols and comments on emerging research supporting Protein-Sparing Modified Fasting (PSMF) as a more practical, muscle-conscious alternative to prolonged water fasting. They cover: • PSMF vs water fasting • Protecting lean mass during fat loss • GLP-1 medications — risks and unintended consequences • Appetite suppression vs true metabolic health • Fat loss considerations for women in peri- and post-menopause This conversation challenges the idea that all fasting approaches are created equal — and reframes modern fat loss through a hormonal lens. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.

What do elite athletes do differently when it comes to fat loss? In this episode, Vanessa breaks down the most surprising takeaways from her conversation with sports dietitian Emily Mitchell, who has worked with professional teams including UCLA Athletics, the LA Galaxy, the Clippers, and the Buccaneers. While many people think getting lean requires constant dieting, eliminating carbohydrates, and pushing through hunger, elite athletes often take a completely different approach. Vanessa explores six of the most powerful fat loss strategies used by elite performers — including why many athletes don't diet during their competitive season, why protein intake is far higher than most people realize, and how strategic carbohydrate timing can actually support fat loss and performance. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code In This Episode: • The surprising reason many elite athletes don't diet during their competitive season • The protein strategy athletes rely on to stay lean while preserving muscle • How athletes use carbohydrate timing in a way most people never consider • The unexpected truth about how big a calorie deficit really needs to be • One simple nutrition shift athletes use to stay full and avoid cravings • The metric elite athletes track that matters far more than the number on the scale NEW! Vanessa's structured PSMF Library. Sign up HERE to be the first to know when the new PSMF Library has been released and receive the special LAUNCH DISCOUNT! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 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.  

What do elite athletes do differently when it comes to fat loss and body composition? In this episode, Vanessa sits down with Emily Mitchell, RD, CSSD, CDCES — former Director of Sports Nutrition at UCLA Athletics, Sports Performance Dietitian for the LA Galaxy, and current Registered Dietitian at Love.Life — to unpack the real nutrition strategies used at the highest levels of sport. You'll learn: The core principles elite athletes use to stay lean while maximizing performance How protein intake supports fat loss and lean muscle retention Why recovery nutrition is a hidden driver of metabolic efficiency How to structure nutrition for sustainable body recomposition The mindset shift from restriction to strategic fueling How to optimize nutrition through fertility, pregnancy, perimenopause, and postmenopause Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa You'll learn how protein, recovery, and strategic fueling drive fat loss while preserving lean muscle — and how to apply these same principles to fertility, pregnancy, perimenopause, and postmenopause. Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.

Is fasted cardio really better for fat loss? Or could eating protein before your workout actually improve fat burning, muscle retention, and long-term metabolic health — especially for women? In this deep-dive masterclass recap, Vanessa breaks down the science from her interview with exercise physiologist Dr. Katie Hirsch and unpacks the research on: Fasted vs fed training Essential amino acids before HIIT Muscle quality vs muscle size Intramuscular fat and metabolic dysfunction Perimenopause and anabolic resistance Protein timing for body recomposition This episode reframes the fat loss conversation away from "burning fat during workouts" and toward what truly matters: Preserving muscle, improving protein turnover, and protecting metabolic capacity. NEW! Vanessa's structured PSMF Library. Sign up HERE to be the first to know when the new PSMF Library has been released! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code 🎙 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.  

Fasted training is one of the most persistent fat-loss myths—and in this episode, Dr. Katie Hirsch breaks down what actually matters for women: training quality, muscle preservation, and metabolic health. We unpack why "burning more fat during a workout" is often the wrong target, and how a small amount of protein (or EAAs) before training can change perceived exertion, improve workout output, and potentially increase post-workout energy expenditure—especially in women who are prone to under-fueling. We also dive into muscle quality (not just muscle size), why it matters for insulin sensitivity and body composition, and what changes in peri/post-menopause can mean for amino acid delivery to muscle—and how to train and eat to stay lean, strong, and metabolically resilient. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Episode Topics Covered Fasted vs. fed training for fat loss Protein vs. carbs pre-workout Energy availability and women's physiology Essential amino acids + HIIT Muscle turnover, energy expenditure, and fat oxidation Protein timing, dosing, and distribution Muscle quality (echo intensity), intramuscular fat, and metabolic health Adiposity spillover, visceral fat, and muscle infiltration Perimenopause/postmenopause, estrogen, vascular function, and anabolic resistance Simple strategies for sustainable body recomposition Dr. Katie Hirsch is an exercise physiologist and sports nutrition researcher focused on protein metabolism, body composition, energy expenditure, HIIT, muscle quality, and female-specific physiology, including changes across perimenopause and postmenopause. (As mentioned in the episode: she's wrapping up publications on improved methods to characterize hormone profiles and exploring new ways to use bioelectrical impedance outcomes like phase angle to better capture muscle quality and related physiology.) Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released! 👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition. Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl 🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE 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.

Is fasting really the best way to lose fat — or is there a smarter, more strategic approach? In this masterclass episode, Vanessa introduces a powerful new concept: Protein Fasting — a structured approach using PSMF (Protein-Sparing Modified Fast) days to optimize fat loss, suppress appetite naturally, protect muscle, and potentially tap into fasting-like cellular signaling. 🧠 IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code You'll learn: • Why alternate day fasting isn't superior for fat loss • How ketones directly suppress hunger hormones • Why protein is the most powerful appetite-regulating macronutrient • The optimal protein intake range for protecting muscle during fat loss • What a new human autophagy study actually reveals • Why 1–3 strategic PSMF days per week may outperform traditional fasting If you've ever struggled with hunger while dieting — this episode will change how you think about strategenic fat loss periods without dealing with hunger adn cravings. This episode also serves as a scientific primer for Vanessa's structured PSMF Library. Sign up HERE to be the first to know when the new PSMF Library has been released! BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook Free high-protein keto guide: The Keto Reset eBook 👤 Connect with Vanessa: • Instagram: @ketogenicgirl 📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization 📸 Follow @optimalproteinpodcast for episode visuals and updates 💬 Join the Facebook group: Optimal Protein Podcast Community 🎙 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. As always: prioritize protein. 📚 SCIENTIFIC REFERENCES Trepanowski JF, et al. (2017). Effect of Alternate-Day Fasting vs Daily Calorie Restriction on Weight Loss and Cardioprotection. JAMA Internal Medicine. Stubbs BJ, et al. (2018). On the metabolism of exogenous ketones and their effects on appetite. Obesity. Sumithran P, et al. (2013). Ketosis and appetite-mediating nutrients after weight loss. European Journal of Clinical Nutrition. Arciero PJ, et al. (2016). Protein pacing caloric restriction improves body composition and metabolic parameters. Nutrients. Hector AJ & Phillips SM. (2018). Protein recommendations for weight loss in athletes. International Journal of Sport Nutrition and Exercise Metabolism. Jäger R, et al. (2017). ISSN Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. Burns L, et al. (2025). Effects of low- vs higher-protein fasting-mimicking diets on autophagy and body composition. Clinical Nutrition.