How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 3 November 2025
⏱️ 67 minutes
🧾️ Download transcript
Summary
Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective.
NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA
What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted?
In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass.
Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance.
OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase
In this episode, you'll learn:
• What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting
• Why it works so quickly to burn fat while preserving muscle
• The exact macros, food list, and meal structure Dr. Jockers recommends
• How to pair PSMF with strength training for the best recomposition results
• How PSMF improves blood sugar control, satiety, and energy
• The importance of the refeed phase — and how to transition out safely
• Who should and shouldn't try this approach
• How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause
If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely.
Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA
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.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:04.8 | Hello, my friends. Welcome back to the Optimal Protein Podcast. I'm your host, Vanessa, and I am so |
| 0:10.9 | excited for today's episode. I had the honor of having Dr. David Jockers back on the podcast today, |
| 0:17.8 | and we talked all about one of my favorite topics recently, which is protein |
| 0:22.8 | sparing modified fasts. So we do a super deep dive on what a PSMF is, what it looks like in terms of |
| 0:31.6 | exact calories, exact grams of protein, grams of carbohydrate, grams of fat per day. The people that these kinds of |
| 0:41.4 | approaches are most optimal for, who they are contraindicated for and who perhaps not ideal for. |
| 0:47.9 | We also talk about implementation with regards to exercise and resistance training, the best |
| 0:54.1 | protein foods to eat on this kind of |
| 0:56.6 | approach, why it is one of the ways that you can lose an incredible amount of body fat while |
| 1:02.6 | protecting and preserving all of your hard-earned lean mass and muscle. So we dive deep into |
| 1:09.5 | how to safely lose 10 to 20 pounds of fat without losing any |
| 1:13.4 | lean muscle, the exact macros and meal structure to make PSMF work, how to pair it with |
| 1:19.6 | strength training to accelerate body recomposition, why this protocol helps crush cravings, |
| 1:25.9 | balance blood sugar, and even get you into ketosis, |
| 1:28.9 | and how to transition out of a PSMF phase with refeeds to lock in your results for the long |
| 1:36.0 | term. If you've been struggling with plateaus or stubborn body fat, in this episode, we're going |
| 1:42.1 | to talk about how to hit the metabolic reset button. |
| 1:46.3 | I personally share how I have recently used this approach to really optimize my physique |
| 1:52.1 | and lose quite a bit of body fat while protecting all of my muscles. So it's such a fun and great |
| 1:58.8 | conversation. Dr. Jockers also shares a lot of how he approaches fasting, |
| 2:03.1 | protein-sprying modified fast. We also talk about atophagy and protein and so many of my favorite |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Vanessa Spina, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Vanessa Spina and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.