How to Lose 10–20 Pounds of Fat in 30 Days: The Protein-Sparing Modified Fast Explained with Dr. David Jockers

Learn how to lose 10–20 pounds of fat in one month—without losing muscle or wrecking your hormones. Dr. David Jockers joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF): the macros, meals, training, and refeed strategy that make this rapid fat-loss reset both safe and effective. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA What if you could lose up to 20 pounds of fat in one month—without losing muscle, wrecking your metabolism, or feeling exhausted? In this episode, Dr. David Jockers, joins Vanessa to break down the Protein-Sparing Modified Fast (PSMF)—a short-term, high-protein, very-low-fat, low-carb nutritional protocol designed to accelerate fat loss while preserving lean muscle mass. Together, they explore how to safely apply this method, especially for women seeking rapid results, improved body composition, and hormonal balance. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase In this episode, you'll learn: • What the Protein-Sparing Modified Fast is — and how it differs from keto or intermittent fasting • Why it works so quickly to burn fat while preserving muscle • The exact macros, food list, and meal structure Dr. Jockers recommends • How to pair PSMF with strength training for the best recomposition results • How PSMF improves blood sugar control, satiety, and energy • The importance of the refeed phase — and how to transition out safely • Who should and shouldn't try this approach • How women can tailor PSMF for hormonal cycles, thyroid support, and perimenopause If you've hit a plateau or want a structured reset to accelerate fat loss while maintaining strength, this episode is your full guide to using the Protein-Sparing Modified Fast effectively and safely. Get delicious high protein meal recipes! 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.