{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Secrets of Popular Diets: Fasting Mimicking Diet (FMD) \u2014 Calories, Macros & the High-Protein Advantage for Fat Loss & Muscle","description":"In this episode, Vanessa breaks down the fasting mimicking diet (FMD) \u2014 including the exact calories, macros, and protein intake used in the research \u2014 and compares it to higher-protein fat loss approaches like protein-sparing modified fasting (PSMF) days. \ud83d\udce9 Join the waitlist for Vanessa\u2019s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE You\u2019ll learn what the science actually shows about fat loss, lean mass preservation, and autophagy, and why emerging human data suggests that energy restriction \u2014 not protein suppression \u2014 may be the primary driver of many fasting-related benefits. This episode challenges the idea that protein and mTOR are \u201canti-longevity\u201d and explores a more nuanced, evidence-based approach \u2014 especially for women focused on body recomposition, fat loss, and metabolic health. \ud83e\udde0 In This Episode: The exact calories and macros of the fasting mimicking diet (FMD) What the 2017 FMD study actually showed Why lean mass loss can occur on low-protein approaches New 2025 human research on autophagy and protein intake Why energy deficit \u2014 not fasting frequency \u2014 drives fat loss What alternate-day fasting research shows about body composition The role of protein in preserving muscle during fat loss Why mTOR is not the enemy The high-protein advantage for fat loss and muscle retention \ud83d\udcda Studies & References Fasting Mimicking Diet (FMD): Wei et al., Science Translational Medicine (2017) Brandhorst & Longo, Cell Metabolism (2019) Autophagy & Protein Intake: Burns et al., Clinical Nutrition (2025) Alternate Day Fasting & Energy Restriction: Trepanowski et al., JAMA Internal Medicine (2017) Varady et al., Obesity Reviews (2013) Diaz-Garrido et al., Nutrients (2026) Protein & Lean Mass Preservation: Morton et al., British Journal of Sports Medicine (2018) Helms et al., JISSN (2014) Note: The 2026 publication referenced is a review paper. Body composition outcomes discussed reflect findings from the broader alternate-day fasting literature. BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the  TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and d\u00e9collete \ud83d\udce9 Join the waitlist for Vanessa\u2019s upcoming Protein-Sparing Modified Fasting Library and receive the special LAUNCH DISCOUNT! Join HERE Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! \ud83d\udc49 Use code VANESSA for 20% off HERE Get my free NEW high-protein keto guide: The Keto Reset eBook \ud83d\udc64 Connect with Vanessa: \u2022 Instagram: @ketogenicgirl \ud83d\udcf1 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization \ud83d\udcf8 Follow @optimalproteinpodcast for episode visuals and updates \ud83d\udcac Join the Facebook group: Optimal Protein Podcast Community \ud83c\udf99 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. ","author_name":"Optimal Protein Podcast with Vanessa Spina","author_url":"https:\/\/www.ketogenicgirl.com\/","html":"