I Tried PSMF Days for 3 Weeks — My Results + The Surprising Science of Intermittent High-Protein Fasting
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 22 August 2025
⏱️ 62 minutes
🧾️ Download transcript
Summary
Discover how Protein-Sparing Modified Fasting PSMF) Days can unlock rapid fat loss without sacrificing muscle. Vanessa shares her own recent results alongside the latest studies on intermittent high-protein fasting in women.
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Have you ever wondered if you could accelerate fat loss with just a few high-protein, very low-calorie days each week? In this episode, Vanessa dives deep into the modern science of Protein-Sparing Modified Fasts (PSMF) and how intermittent high-protein fasting can help women lose fat, preserve lean muscle, and improve metabolic health.
Vanessa reviews the latest studies on:
- 1–3 PSMF days per week compared to daily dieting
- Alternate-day and 5:2 style intermittent fasting approaches with high protein
- How PSMF days stack up against water fasting and generic low-calorie diets
- Fat loss, lean mass retention, and insulin sensitivity outcomes in women
She also shares her personal PSMF experiment — one month of cycling three PSMF days per week — and reveals her results: fat loss, waist measurement changes, muscle preservation, and how it felt in real life.
If you’ve been curious about modern approaches to PSMF, how to implement them safely, and whether they truly outperform traditional dieting, this episode brings you the evidence and the personal perspective.
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📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
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🎙 The content in this podcast is for informational purposes only and not 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 Optimal |
| 0:07.3 | Protein podcast. I'm your host Vanessa and happy Friday. You know what that means. It's our |
| 0:12.5 | solo cast day where I get to share one on one with you. And I have been so excited about today's |
| 0:18.6 | topic because we're doing a deep dive into something near and dear to my |
| 0:23.1 | heart lately, the protein sparing modified fast for PSMF. Specifically, we're looking at all the latest |
| 0:29.7 | research on PSMF protocols, especially in women. And I'll be reviewing several new studies |
| 0:36.2 | on how doing PSMF style days just one to three |
| 0:40.9 | days per week instead of continuously can impact fat loss, muscle retention and metabolic health. |
| 0:47.6 | And I'll also be sharing my own results from experimenting with a modern PSMF approach since the 1st of August. |
| 0:56.8 | It's been almost three weeks and I am so excited to reveal what has been happening for me |
| 1:03.7 | and I am dying to tell you how it's been turning out. |
| 1:07.0 | But first, let's set the sage with what a protein sparing modified fast is and why anyone would |
| 1:13.5 | want to try this in the first place. I can't wait to get into today's episode. I can't wait to |
| 1:19.6 | share my results, what I've been doing, and go through all of the incredible research so you can |
| 1:25.2 | really take away the best science-based, evidence-based information |
| 1:29.5 | and see if there's something that might be of interest to you. So I can't wait to get into |
| 1:34.2 | this episode and we are going to jump right in after this quick break. Friends, I want to tell |
| 1:40.4 | you about a tool that I have been using very consistently on my face and seeing real results. |
| 1:46.5 | And that is my red light therapy mask. |
| 1:49.0 | When I am using it the most consistently, I really see a difference in fine lines and in the smoothness and appearance of my skin. |
| 1:58.0 | Even how hydrated it looks, it really is amazing and I absolutely love |
| 2:02.8 | using the red light mask because I can just put it on while I'm doing other activities, |
... |
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