In this episode, Dr. David Jockers sits down with Vanessa Spina, sports nutrition specialist, bestselling author of Keto Essentials, creator of the Tone ketone breath analyzer, and host of the Optimal Protein Podcast, for a deep dive on a groundbreaking new study out of the University of Nottingham, published in Clinical Nutrition in August 2025.
You will learn why the old "you can only absorb 30 grams of protein per meal" rule doesn't hold up, what really happens to protein you eat beyond that amount, and why the popular anabolic-window advice to slam a shake right after your workout is largely a myth. Dr. Jockers and Vanessa then break down a randomized, controlled fasting-mimicking diet study that overturns the long-held belief that high protein blocks autophagy, and explain why a high-protein, calorie-restricted approach can outperform a low-protein one for visceral fat loss, ketone production, and metabolic health.
They close with a practical, hour-by-hour walkthrough of the protein-sparing modified fast (PSMF): what to eat, how much protein to target, how to structure refeed days, and how it compares to water fasting and Ozempic for appetite control.
In This Episode:
00:00 Protein Absorption Myth
00:14 Episode Intro and Study Teaser
05:29 Meet Vanessa and Study Setup
07:35 100g Protein Study Breakdown
12:17 Protein Timing and Real Life
17:48 Protein First for Satiety
23:55 Ketones and High Protein Keto
28:10 Stress Hormones and Growth Hormone
31:58 Autophagy Study Lead In
33:12 Why Human Trials Matter
34:52 Autophagy Headlines vs Reality
35:54 High Protein FMD Study Setup
39:01 Autophagy Still Upregulated
40:53 Visceral Fat and Metabolic Wins
44:12 PSMF One Day Weekly
44:58 Vanessa PSMF Results
47:22 Meals Macros and Refeeds
51:21 Ketones Hunger and Ozempic
55:27 Weekly Schedule and Whoosh
58:26 PSMF Meal Ideas and Tips
01:04:06 Water Fast vs PSMF
01:05:54 Wrap Up and Where to Find
01:06:56 Final Listener Outro
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"Optimizing your protein acts just as well, if not better, than taking a semaglutide medication — without those side effects and a fraction of the cost."
Tune into Dr. Jockers Functional Nutrition for conversations that bridge the gap between complex science and practical, daily health choices. Hosted by Dr. David Jockers, a Doctor of Natural Medicine and Functional Nutritionist, this podcast delves into the underlying causes of health challenges rather than just treating symptoms. You’ll hear detailed discussions on metabolic flexibility, the intricacies of gut health, and sustainable methods for reducing systemic inflammation. Dr. Jockers draws from his clinical experience and research, which has been featured in media like ABC and The Dr. Oz Show, to break down strategies for improving brain function, supporting the immune system, and achieving natural detoxification. Each episode is built on a foundation of evidence, yet presented in a way that feels accessible, whether you're deeply invested in fitness or simply seeking a more vibrant life. The focus here is on providing actionable knowledge-the kind that empowers you to make informed decisions about nutrition and lifestyle. This isn't about quick fixes; it's about understanding how your body works and learning the principles that can help it thrive for the long term.
Author: Dr. Jockers
Language: English
Episodes: 50
In this episode, Dr. Jockers sits down with Dr. Paul Savage to review his latest toxin test results and uncover why some markers improved while others remained elevated. You'll learn what these findings reveal about hidd…
In this episode, Dr. David Jockers breaks down the secret truth about nitric oxide and why it's essential for blood pressure, libido, and memory. You'll learn how this molecule boosts circulation, supports organ health,…
In this episode, Dr. David Jockers reveals a powerful olive oil fasting trick that can help activate autophagy, the body's natural cellular cleanup system. You'll learn how high-polyphenol olive oil can support fat burni…
In this episode, Dr. Jockers breaks down the five nutrient deficiencies most closely linked to memory loss, brain fog, and Alzheimer's disease. You'll learn why these deficiencies are more common than most people realize…
In this episode, Dr. Jockers dives into the #1 thing silently destroying your arteries and increasing your risk of heart attacks. You'll learn how high blood sugar and insulin resistance trigger inflammation, plaque buil…
In this episode, Dr. Jockers breaks down simple strategies that can help stabilize blood sugar, reduce cravings, and support the loss of dangerous belly and liver fat. You'll learn why protein is the foundation of metabo…
In this episode, Dr. Jockers sits down with Dr. Josh Axe to explore advanced cellular healing strategies for thyroid, hormones, and metabolism. You'll learn why most thyroid issues aren't caused by the thyroid itself and…
In this episode, Dr. Jockers shares his proven 7-day protocol to heal fatty liver and burn visceral fat naturally. You'll learn how targeted nutrition, fasting, and key supplements can help your liver regenerate and rest…
In this episode, Dr. Jockers dives into the top 10 foods everyone over 40 should eat to burn fat, boost energy, and support hormone balance. He breaks down the science behind how these foods impact your metabolism, libid…
