Why You're Not Losing Fat on Keto — and How to Fix It: Craig Emmerich
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.6 • 795 Ratings
🗓️ 4 May 2026
⏱️ 74 minutes
🧾️ Download transcript
Summary
Why do so many people lose weight on keto… only to stall—or even gain it back?
In this episode, Vanessa sits down with Craig Emmerich to break down one of the biggest misconceptions in fat loss: that simply eating high fat will keep the weight coming off. Together, they unpack why high-fat keto can stall fat loss, how fuel partitioning actually works, and what your body is being driven to burn based on your macronutrient intake.
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Craig explains the science behind protein as the primary driver of fat loss, why cutting calories alone can backfire, and how repeated dieting or fasting without enough protein can lower metabolic rate by reducing lean muscle mass.
They also dive into protein-sparing modified fasting (PSMF)—what it is, how it works, and how to use it strategically 1–3 days per week to accelerate fat loss while preserving muscle. Vanessa shares her personal experience using PSMF to lose body fat efficiently without feeling deprived.
You'll also learn:
- Why combining high fat and high carbs can block fat burning
- The Randle Cycle and fuel competition explained simply
- How to break through fat loss plateaus without cutting calories further
- Who PSMF is best for—and who should avoid it
- Why structure matters more than willpower
- How to transition off strict diets and find a sustainable long-term approach
At the end of the episode, Craig shares insights into Maria Emmerich's current weight regain journey, including how she is strategically increasing carbohydrates, strength training, and focusing on rebuilding muscle.
If you've ever felt stuck on keto or frustrated by fat loss plateaus, this episode will give you a clear, science-backed strategy to move forward.
📘 Craig & Maria Emmerich's Book The Art of Metabolic Health
The PSMF Library is officially live 🎉
This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.
Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Premium printed PSMF Library
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system (PSMF + maintenance days)
🛒 Grocery lists + planning tools
👥 3 months of community support
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Discover:
Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days
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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
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| 0:00.0 | Welcome to the optimal protein podcast. I'm Vanessa Spina. Hello, my friends, and welcome back to the optimal |
| 0:07.1 | protein podcast. I'm your host, Vanessa. And I am so excited for today's episode. It is a really |
| 0:13.7 | important one, especially if you are focused on fat loss, body recomposition, and understanding |
| 0:19.7 | how to actually get results without constantly |
| 0:23.2 | lowering calories or feeling like you're stuck in a plateau or stall. Today, I'm joined by |
| 0:29.4 | Craig Emrich, co-author of the new book, The Art of Metabolic Health, where he and Maria |
| 0:34.8 | Emmerich lay out a very clear framework for fat loss that moves beyond the |
| 0:41.1 | traditional calories in calories out model and instead focuses on fuel partitioning. |
| 0:47.4 | In other words, what your body is actually being driven to burn. |
| 0:51.7 | In this conversation, we break down why fat loss stalls, even when you've been |
| 0:56.7 | doing everything right, how macronutrient composition influences whether you burn body fat or |
| 1:03.1 | store it, why protein may be the most powerful lever for fat loss and muscle preservation, |
| 1:09.8 | how to strategically use protein |
| 1:12.4 | sparing modified fasting days to accelerate fat loss, and why structure, not willpower, |
| 1:18.3 | is often the missing piece for most people. We also get into more advanced concepts like |
| 1:24.4 | the Randall cycle, the personal fat threshold, diet, periodization, and how to |
| 1:30.3 | transition between different approaches depending on your metabolic state. At the very end of the |
| 1:36.6 | episode, we also talk about Maria's current experience with her weight, regain journey, |
| 1:42.5 | and what she's been doing now in order to regain weight, |
| 1:46.5 | but regain it in a way that is strategic and very smart. So I can't wait to get into |
| 1:53.3 | today's episode. We dive into so many fascinating topics and also relate to why so many of us |
| 2:00.1 | started out keto doing the traditional keto approach, |
... |
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