In this video, I interview Sports Nutrition specialist, bestselling author and podcast host Vanessa Spina and we discuss 2 important studies on protein and how it impacts our muscle building, fat burning and autophagy levels.
Most people have been told that eating “too much” protein shuts down autophagy and stalls fat loss. But a new human study—discussed in this episode with Vanessa Spina—reveals something completely different. If you’ve ever wondered whether high protein can support longevity, metabolic health, and better body composition, this conversation will surprise you.
The Study Changing Everything
In this episode, I dive into groundbreaking research showing that high protein doesn’t block autophagy when calories are low. In fact, the high-protein group in this study experienced equal autophagy, greater visceral fat loss, and stronger metabolic improvements than the low-protein group.
It’s a major shift from the old “protein stops cellular repair” myth—and it opens the door to smarter fasting strategies.
What You’ll Discover in This Episode
You’ll learn how to use protein to control cravings, stabilize blood sugar, protect lean muscle, and boost energy—without sacrificing the benefits of fasting. Vanessa breaks down the protein leverage effect, ketone production, and how to use protein-sparing modified fasting to safely accelerate fat loss. If you want clarity, science, and simple steps you can apply today, this episode is a must-listen.
- 00:00 Introduction and Exciting New Study
- 00:21 Welcome and Guest Introduction
- 00:30 Deep Dive into the New Study
- 01:52 Vanessa Spina’s Expertise and Background
- 05:47 Interview with Vanessa Spina Begins
- 06:15 Discussion on Protein Absorption Study
- 14:04 Personal Experiences with Protein and Fasting
- 16:55 Debunking Protein Myths
- 18:10 Nutrition Principles and Protein Prioritization
- 22:23 Ketones, Satiety, and Inflammation
- 27:07 Balancing Hormones and Stress
- 31:17 Understanding Autophagy and Protein Intake
- 32:35 The Importance of Human Trials in Research
- 35:11 Study on High Protein Fasting Mimicking Diet
- 38:38 Results and Implications of the Study
- 42:18 Personal Experiences with Protein-Sparing Modified Fasting
- 45:32 Practical Tips for Implementing Protein-Sparing Modified Fasting
- 57:54 Comparing Different Fasting Approaches
- 01:01:13 Conclusion and Final Thoughts
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Dr. Josh Axe
I just wanna take a moment to interrupt this podcast to tell you about one of my favorite podcasts I listen to. It’s called The Dr. Josh Axe Show, hosted by my good friend Dr. Josh Axe. Every week he shares how to balance your hormones, restore your gut, boost your energy, and slow aging without relying on harsh medications or quick fixes.
He shares both ancient biblical practices and the latest breakthroughs in nutrition, herbal remedies, and lifestyle medicine. If you’re ready to take control of your health, renew your energy, and transform your mind, body, and spirit, tune into The Dr. Josh Axe Show every Monday and Thursday wherever you get your podcasts.
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Resources:
- Study Referenced: https://www.researchgate.net/publication/394359134_Effects_of_fasting-mimicking_diets_with_low_and_high_protein_content_on_cardiometabolic_health_and_autophagy_A_randomized_parallel_group_study
- Get 15% off Paleovalley: paleovalley.com/jockers
Connect with Vanessa Spina:
- Website: ketogenicgirl.com
Connect with Dr. Jockers:
- YouTube
- Website
- If you are interested in being a guest on the show, we would love to hear from you! Please contact us here!
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