In this episode, Vanessa is joined by Dr. Carlene Starck to break down her newly published research on protein and essential amino acid requirements — and why current recommendations may be too low.

🔗 PSMF LIBRARY (PRE-ORDER)Time Limited Offer

The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE

They explore how protein needs have traditionally been calculated, what's been missed (including gut losses and amino acid oxidation), and why this new model suggests higher protein intakes may be needed — especially for optimizing body composition, satiety, and fat loss.

Vanessa and Dr. Starck also discuss why protein quality matters, why animal proteins more closely match human amino acid needs, and how this impacts muscle retention, appetite regulation, and metabolic health.

If you've ever felt like you're eating "high protein" but not seeing results — this episode explains why.

In this episode:

• Why protein requirements may be underestimated

• Essential amino acids vs total protein

• Hidden amino acid losses (gut, oxidation, turnover)

• Why protein quality matters for fat loss

• Animal vs plant protein efficiency

• Protein, satiety & appetite regulation (GLP-1)

• Protein needs in fat loss & menopause

• Practical targets for optimizing body composition

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:

• 📘 Printed PSMF Library (premium quality edition)

• ⚡ 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)

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

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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.

The PSMF Library is officially live for pre-order — and I'm so excited to finally share this with you!

This is a resource I created based on what worked so effectively for me 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 constantly starting over, this framework helps you structure your nutrition across the week — combining higher-protein, lower-energy days with maintenance intake days to support a sustainable calorie deficit while prioritizing lean muscle.

We've already had an incredible response to the pre-order launch, and I just want to say how truly thankful I am for your support — it means more than I can say 🤍

• A complete high-protein, low-carb recipe library

• Tiered meals designed for both PSMF-style days and maintenance days

• Structured weekly frameworks to simplify fat loss

• Grocery lists and planning tools to remove decision fatigue

📦 Your pre-order also includes:

• A professionally printed copy of the PSMF Library (shipped after production)

• Instant digital access so you can start right away

• Access to the private community for support, ideas, and shared progress

Check your email for the launch discount link, or visit the link below to learn more:

💛 THANK YOU

Thank you for being here, for listening, and for supporting my work. I'm so thankful to have you in this community. Your support of my work means more than I can say!

👤 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.