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In today’s solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition.

For years, many believed that eating more protein would block the body’s cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up?

This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity.

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We’ll explore:

• Why autophagy matters for health and aging
• How the trial compared high vs. low protein under calorie restriction
• What the researchers found on belly fat, IGF-1, and cellular clean-up
• What this means for your fat loss and body recomposition goals

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

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Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.

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In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass.

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We dive into:

• How to use ketones to improve fat loss quality (not just scale weight)
• Why Dr. Mansor says ketones helped him “lose fat without losing muscle”
• How carb re-feeds helped him overcome plateaus and support metabolic flexibility
• How ketones support appetite control, recovery, and training performance
• A new study showing ketones boost sprint output and reduce fatigue
• Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression
• Dosing protocols for fat loss, fasting, and late-night cravings
• How ketones improve oxygen delivery, red blood cell production, and reduce cortisol
• The science behind ketones reducing muscle protein breakdown and supporting performance
• Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling

If you’ve hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results.

Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA

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.

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Today’s solocast is all about Protein-Sparing Modified Fast (PSMF) days — how I’ve been using them in my own fat loss journey, how my approach differs from the traditional PSMF, and what the latest research says about PSMF, refeeds, and protein intake for protecting lean mass.

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I’ll be sharing:

• Exactly how I structure PSMF days for myself, including my research based updates on the method
• How I base my approach on cutting-edge research, including the brand-new 2025 meta-analysis on protein intake and lean mass preservation during fat loss
• My personal results so far — how much weight I’ve lost since starting August 1, how it’s affecting my body composition, and what’s working best for me
• The latest studies on PSMF and refeed protocols: do refeeds really help with fat loss or just with muscle preservation and diet fatigue?
• Why pushing protein higher during a cut is “muscle insurance” and what the evidence says is the sweet spot for most women and men

If your goal is fat loss without losing muscle, this episode is your blueprint.

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

Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA

Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.