Episode Details
Back to EpisodesPSMF SERIES: PSMF Explained—Burn Fat, Stay Full & Preserve Lean Mass with Dr. David Jockers
Description
Protein-sparing modified fasting (PSMF) has been used for decades as one of the most effective evidence-based approaches for rapid fat loss while preserving lean muscle. But how does it actually work, and who is it best suited for?
Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off.
In this episode, Vanessa sits down with returning guest Dr. David Jockers to explore the science behind PSMF, why prioritizing protein changes everything during a calorie deficit, and how this approach differs from traditional fasting, keto, and fasting-mimicking diets.
They discuss ketosis, satiety, autophagy, resistance training, meal structure, protein targets, refeeding strategies, and the lifestyle habits that make rapid fat loss both more effective and more sustainable.
If your goal is fat loss without sacrificing muscle, this episode provides a practical, science-backed roadmap to implementing protein-sparing modified fasting safely and effectively.
In This Episode
- What protein-sparing modified fasting (PSMF) is
- How PSMF differs from fasting, keto, and fasting-mimicking diets
- Why high protein supports muscle preservation during fat loss
- How ketosis and protein work together to reduce hunger
- The connection between PSMF, autophagy, and metabolic health
- Protein, fat, and carbohydrate targets for PSMF days
- The best foods to prioritize for successful PSMF
- Meal timing and intermittent fasting considerations
- Why resistance training is essential for preserving lean mass
- Hydration, electrolytes, sleep, and recovery strategies
- Refeeding after PSMF and avoiding rebound weight gain
- Who should—and shouldn't—use this approach
- Common mistakes that limit fat loss success
Resources
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
👉 Check it out here + get 20% off with code VANESSA
IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code
🔴 Tone Lux Red Light Therapy
Boost collagen, elastin, and recovery
✨ Save 20% with code VANESSA
Discover:
Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days
Check it out HERE 👉 Use code VANESSA for 20% off
📚 Free Resource
Get your free high-protein keto guide: 👉 The Keto Reset eBook
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