Why I Quit Intermittent Fasting & Lost 13+ Lbs of Fat — What I'm Doing Instead
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 28 November 2025
⏱️ 48 minutes
🧾️ Download transcript
Summary
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In this episode, Vanessa reveals why she quit intermittent fasting after nearly a decade — and how she went on to lose 13+ pounds of fat by switching to a completely different approach that's supported by new human research.
You'll learn why many popular fasting "benefits" were based on rodent data that doesn't translate to humans… what the latest clinical trials show about IF, fat loss, and muscle retention… why protein does not inhibit autophagy… and why ketones — not the fasting window — were always the real metabolic driver.
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Vanessa also shares her new weekly routine: how many meals per day and how many Protein-Sparing Modified Fast (PSMF) to boost ketones and autophagy without sacrificing lean mass. She explains how this shift improved her fat loss, metabolic rate, energy, hunger, and quality of life — and why she's never going back to IF.
If you've ever struggled with intermittent fasting or wondered whether it's actually helping your fat loss, this episode offers a refreshing, empowering, research-backed perspective.
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Get my free NEW high-protein keto guide: The Keto Reset eBook
🔥 BLACK FRIDAY IS HERE — 30% OFF SITEWIDE!
My biggest sale of the year is live! Get 30% OFF all Tone Devices, red light panels, masks, and more at KetogenicGirl.com with code BF2025. 👉 Shop the sale HERE
Free high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
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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 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 optimal |
| 0:07.7 | protein podcast. I'm your host Vanessa. And today's episode is all about why I quit intermittent fasting |
| 0:14.8 | after practicing it consistently for so many years. And what I'm doing instead now that is proving to be far more |
| 0:25.0 | powerful for fat loss, metabolic health, muscle retention, and overall quality of life. |
| 0:31.5 | And yes, this shift is based on brand new human research that contradicts a lot of the earlier beliefs that I had |
| 0:40.4 | and many of us held. And we're going to walk through why I originally started intermittent fasting, |
| 0:46.3 | why I believed so strongly in its benefits, what the new human evidence is showing. the huge difference between rodent fasting data versus |
| 0:57.2 | human physiology, why protein doesn't actually inhibit autophagy, which is brand new cutting-edge |
| 1:04.9 | research, why ketones themselves and not a fasting window were actually the therapeutic mechanism. |
| 1:12.8 | And finally, how I transitioned to a much more powerful system and what I'm doing today. |
| 1:18.2 | So this new approach has helped me to lose over 13 pounds of fat so far, |
| 1:23.9 | maintain my results with ease, eliminate a lot of the social stress of fasting, which I didn't even |
| 1:30.8 | really realize was there until reflecting back on it in the last weeks, and also supporting a higher |
| 1:37.7 | metabolic rate, as well as getting the incredible benefits of autophagy, all the benefits that I was chasing with fasting |
| 1:45.6 | like ketones and autophagy. So I can't wait to get into it. We're going to jump right in after this |
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| 2:21.5 | And this is now until December 3rd. This is only through my link, bioptimizers.com |
| 2:28.4 | slash Vanessa, V-A-N-E-S-S-A. and you'll also get exclusive free gifts with select purchases. |
... |
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