Hormones, Fasting & Fat Loss: Dr. Jason Fung Recap
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.6 • 795 Ratings
🗓️ 13 March 2026
⏱️ 45 minutes
🧾️ Download transcript
Summary
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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
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📘 Dr. Jason Fung's new book: The Hunger Code
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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.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the podcast. I'm your host, Vanessa, and I am so excited for today's episode because today is your regular Friday recap episode. And we are revisiting my conversation with Dr. Jason Fung. And honestly, I had the best time |
| 0:24.6 | on Monday's episode. Now, if you are familiar with Dr. Jason Fung or Jason, you know that |
| 0:31.2 | he does not tiptoe around bad ideas. He calls things as he sees them. And if you are someone who is emotionally attached to |
| 0:41.7 | the phrase a calorie is a calorie, today, much like Monday's full interview episode, might be |
| 0:49.3 | a little spicy because this episode is basically a PSA that fat loss is not exactly just a math problem. |
| 1:00.0 | It's layered. It's biology. It's hormones. And today we're breaking down the biggest |
| 1:06.9 | takeaways from my interview with Dr. Jason Fung on Monday. So he just came out with a |
| 1:13.2 | brand new book talking about the three types of hunger and why it is so insightful to know |
| 1:21.0 | which type of hunger you typically deal with because most diets fail because they treat all diets as the same. We also unpack |
| 1:31.9 | why ultra-processed foods are basically engineered to suppress your satiety hormones, why protein |
| 1:38.2 | is essentially a cheat code for appetite control and body composition, especially protein and ketones, what Dr. Jason |
| 1:46.5 | Fung really thinks about GLP-1s and he actually prescribes them in his clinic in some cases. |
| 1:54.0 | But we talk about why the weight often comes back and what type of weight loss it typically |
| 1:59.9 | generates. We also talk about the evolving |
| 2:03.2 | world of fasting and I got to ask him his opinion on protein sparing modified fast and fasting days |
| 2:12.5 | because he typically has been quite well known for being more of a proponent of water fasting or bone broth fasting. |
| 2:22.8 | And we actually get into some interesting nuance on that. |
| 2:25.5 | We also touch on why perimenopause hits different when it comes to hormones. |
| 2:31.1 | There's so many fantastic topics in this episode. |
| 2:37.0 | I really love getting to have Dr. Jason Fung back on the podcast and to catch up with him and talk about what he's uncovered |
| 2:43.5 | when it comes to the latest research, especially on hormones and hunger hormones, which we're going to get into on today's recap. |
| 2:54.6 | So I can't wait to dive in. |
... |
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