In this AMA episode, Vanessa answers your questions on fat loss, protein intake, PSMF, keto, pregnancy nutrition, and muscle preservation.

Topics include perimenopause fat loss, protein timing, ketosis myths, GLP-1 considerations, and how to structure high-protein days for body recomposition.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

If you've been struggling with fat loss — especially during perimenopause — or wondering how to structure your protein intake for better results, this episode breaks down the science and gives you practical strategies you can apply right away.

Vanessa covers:

• Why fat loss becomes more difficult during perimenopause — and what actually works

• How to structure PSMF (Protein-Sparing Modified Fast) days for optimal fat loss

• Whether protein kicks you out of ketosis (and why this myth persists)

• If tracking ketones or GKI is necessary for fat loss

• How to approach fat loss before pregnancy

• What her diet looks like during pregnancy

• How to space protein intake to maximize muscle protein synthesis

• How to think about keto vs protein-focused approaches

• Details on the upcoming PSMF Recipe Library

This episode is packed with actionable insights on using protein strategically to burn fat, preserve lean mass, and improve metabolic health.

🎯 Want to Try This Approach?

Vanessa's PSMF Recipe Library is launching soon!

👉 Join the waitlist for early access + launch discount HERE

Join the waitlist: Sign up HERE to be the first to know when it has been released!

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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.

Vanessa breaks down a groundbreaking new study on carbs, fat loss, metabolism, and performance — and what it means for high protein, low carb, and ketogenic approaches.

📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

Vanessa breaks down one of the most important conversations on fat loss, metabolism, and performance with Dr. Andrew Koutnik.

In this episode, she unpacks why fat loss isn't about eating less — it's about controlling hunger — and how the combination of high protein and ketosis can make fat loss feel effortless.

She also dives into the physiology behind appetite, insulin, and blood sugar, and explains why some people struggle with cravings on higher carb diets.

Plus, Vanessa breaks down new research challenging one of the biggest beliefs in fitness:

👉 You don't need carbs to perform.

And how strategies like protein-sparing modified fasting (PSMF) can accelerate fat loss while preserving lean mass.

In This Episode:

• Vanessa breaks down why hunger—not calories—drives fat loss success

• How protein + ketones help control appetite

• Why carbs can increase cravings for some people

• Insulin, glucagon & fat burning explained simply

• Why high ketones aren't necessary

• How PSMF can accelerate fat loss

• What the latest research says about carbs and performance

• Why metabolic flexibility matters

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📩 Join the waitlist for Vanessa's upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE

BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete

Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE

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

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

📱 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.

Why protein + ketones reduce hunger, how fat-adapted athletes perform without carbs, and what this new study reveals.

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In this episode, Vanessa breaks down one of the most controversial and important new papers in metabolism and sports nutrition with Dr. Andrew Koutnik.

From fat loss to performance, this conversation challenges long-held beliefs about protein, carbohydrates, ketosis, and metabolic flexibility—and what actually drives results.

If you've ever struggled with hunger, fat loss plateaus, or confusion around carbs vs keto… this episode will change how you think about fueling your body.

The In This Episode

• Why higher protein intake may accelerate fat loss

• The powerful protein + ketone combo for appetite control

• Why fat loss can feel effortless on low-carb, high-protein approaches

• What's really happening with insulin, glucagon, and hunger hormones

• Why you don't need high ketones to get results

• How PSMF (protein-sparing modified fasting) drives rapid fat loss

• The key difference between dietary fat burning vs body fat burning

• Why calorie deficits increase hunger—and how to work around it

• The shocking finding: carbs may NOT be required for performance

• What 100+ years of research actually shows about carb loading

• Why fat-adapted athletes can perform just as well

• The real performance driver: brain energy, not muscle glycogen

• Why some high-carb athletes may show prediabetic glucose levels

• How to find your optimal carb vs fat intake for fat loss and performance

🎯 Want to Try This Approach?

Vanessa's PSMF Recipe Library is launching soon.

👉 Join the waitlist for early access + launch discount:

ketogenicgirl.com/proteinfasing

Join the waitlist: Sign up HERE to be the first to know when it has been released!

Groundbreaking Review Paper (100+ Years of Evidence):

Dr. Andrew Koutnik and colleagues analyzed over 600 studies and 100 years of research on carbohydrates and performance.

👉 Read the full paper here:

https://academic.oup.com/edrv/article/47/2/191/8432248

👉 Subscribe, rate, and review the Optimal Protein Podcast to support the show and help bring you more evidence-based conversations on fat loss, protein, and muscle-centric nutrition.

Get 20% off the Tone Device to try on a PSMF Day! Shop the collection HERE and use the code VANESSA

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

🔴 Tone LUX Red Light Therapy Get 20% off the Tone LUX Crystal Red Light Therapy collection including the Crystal Mask and accessories the with the code VANESSA HERE

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.