Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.
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They discuss Dr. Helms' new meta-regression, whether more protein always leads to better outcomes, how lean mass retention changes depending on body fat level and calorie deficit size, and what the ideal evidence-based setup looks like for losing fat quickly without sacrificing muscle.
This episode is a masterclass in protein, body recomposition, and fat loss strategy.
The PSMF Library is officially live for pre-order 🎉 (Time limited offer)
This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.
✨ What's included:
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system for PSMF + maintenance days
🛒 Grocery lists and planning tools
👥 3 months of community access and support
👉 Check it out here (special pre-order discount)
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Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl
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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.