What if training more is actually slowing your progress?
The PSMF Library is officially live 🎉
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In this episode, Vanessa is joined by exercise scientist Dr. Katie Vasenina to explore why fatigue is not the same as progress—and why recovery is essential for fat loss, muscle growth, and body recomposition.
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They discuss what the research shows about strength, muscle thickness, and body water across the menstrual cycle, why women may not need to completely restructure training around their cycle, and why daily or twice-daily workouts can interfere with recovery.
Dr. Vasenina also explains how protein supports muscle repair, when carbohydrates may improve performance, and why three effective resistance-training sessions per week may be enough to produce meaningful results.
In this episode:
• Why training every day may work against fat loss and muscle growth
• Why soreness and fatigue are not signs of better progress
• How recovery supports strength, muscle repair, and body recomposition
• What the research shows about training across the menstrual cycle
• Why women may not be physically weaker during their periods
• How protein and essential amino acids support recovery
• When carbohydrates may improve workout performance
• Why the anabolic window is larger than once believed
• The potential role of beta-alanine and carnosine in healthy aging
• Why three resistance-training sessions per week may be enough
• How social-media fitness challenges can overcomplicate results
The PSMF Library is officially live 🎉
This is the exact structured, high-protein approach Vanessa used for fat loss and body recomposition — without restricting calories every single day.
Instead of guessing what to eat or starting over each week, you'll follow a clear, repeatable system combining high-protein, lower-energy days with maintenance days.
✨ What's Included
📘 Premium printed PSMF Library
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system (PSMF + maintenance days)
🛒 Grocery lists + planning tools
👥 3 months of community support
👉 Check it out here + get 20% off with code VANESSA
🔴 Tone Lux Red Light Therapy
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Discover:
🔬 Tone Device
Vanessa uses the Tone Device as a proxy for fat loss + autophagy on PSMF days
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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.
