Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa

This is Part Two of our PSMF Ask Me Anything series!

In this episode, Vanessa answers your most practical and frequently asked questions about how to implement a Protein-Sparing Modified Fast in real life — including how to adapt it around your family, your menstrual cycle, different body sizes, refeeds, supplements, ketone readings, and even how various PSMF philosophies compare.

You'll hear evidence-based guidance grounded in human clinical research on very-low-calorie ketogenic diets (VLCKD), high-protein fat-loss interventions, and metabolic studies, delivered in an easy, conversational format.

Whether you're using PSMF for fat loss, metabolic health, or body recomposition, today's episode gives you the clarity and confidence to personalize the approach while protecting muscle, metabolism, and hormonal wellness.

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

🧬 Topics Covered Today

• How to cook and meal plan for yourself and a family

• Exactly what Vanessa eats on a PSMF day (plus a non-PSMF day)

• Whether the traditional 800–1000 kcal PSMF applies to smaller, active women

• EAAs vs. creatine: what's worth taking on rest days

• How to approach refeeds when you struggle mentally with "letting go"

• Whether 5-day PSMF blocks are safe and effective

• PSMF bread without egg powder—what works and what doesn't

• Jockers vs. Emmerich: comparing two popular PSMF styles

• Vanessa's typical ketone readings throughout a PSMF day

• Ideal protein targets during PSMF

• Using rice and other carbs strategically in refeeds and maintenance

🧠 Mentioned in This Episode

• Get 20% off the Tone device HERE

📚 Studies Mentioned

1. Very-Low-Calorie Ketogenic Diets for Fat Loss & Hormones

Pandurevic et al. (2023), Endocrine Connections

2. VLCKD in Postmenopausal Women

Pala et al. (2024)

3. Lean Mass Preservation During Rapid Weight Loss

Merra et al. (2016)

4. Metabolic & Cardiovascular Benefits of VLCKD

Guarnotta et al. (2022), Nutrients

5. Refeed Strategies & Metabolic Rate

• MATADOR Study: intermittent dieting (2 weeks on/2 weeks maintenance) preserved metabolic rate and improved fat loss compared to continuous dieting.

Get my free NEW high-protein keto guide: The Keto Reset eBook

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.