Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes

In this episode, Robert and I give our perspectives on PSMF days, pro’s and con’s of a PSMF approach, habits vs. hacks, how to find balance within the stressors of life so you benefit from hard work without burnout, calorie budgeting for the week, and much more!

"With a PSMF protocol, if you're not educated on the different ways to utilize it properly, then it can definitely be taken too far and do more harm than good." Rachel Gregory

"I feel like what's happening is a lot of people are exposed to PSMFs and trying to implement them while chronically undereating with a downregulated metabolism, and that's got negative side effects." Robert Sikes

Top Takeaways:

• Benefits and potential drawbacks of incorporating a PSMF protocol
• Signs of a poorly set up approach with a PSMF protocol
• Robert’s recommendation from a competitive standpoint on PSMF days
• Rachel’s recommendation on PSMF days from a lifestyle habit approach
• How to use PSMF day’s as a tool, not a hack

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is all about PSMF days with Robert Sikes!
• [1:30] If you want to watch the episode vs. listen click HERE!
• [1:30] If you’re enjoying the show or this episode please remember to share by screenshotting the episode and tagging @rachelgregory.cns or Robert @livesavage
• [4:30] “With a PSMF protocol, if you're not educated on the different ways to utilize it properly, then it can definitely be taken too far and do more harm than good.” RG
• [5:00] Question: What exactly is a PSMF protocol?
• [12:30] Rachel dives into some of the basics around calorie budgeting
• [16:30] Question: Say you take a sample size of 100 people. And these are 100 people that have heard or been exposed to protein sparing modified fasts in some form or fashion. What percentage of those 100 people do you think are doing it in a healthy way like you are?
• [18:00] “I feel like what's happening is a lot of people are exposed to PSMFs and trying to implement them while chronically undereating with a downregulated metabolism”. RS
• [19:30] Using PSMF days as a tool not an afterthought
• [23:00] Question: How about you give the pros to the protein sparing modified fast from a physiological standpoint. And then from a psychological standpoint? I'll do the cons from the same side.
• [31:30] Question: If you were trying to optimize your performance in the gym or in your given sport, do you think just from a physiological performance standpoint, the body is going to do better in fueling your activity with an average intake throughout the week that is pretty consistent or a lot of fluctuation? 
• [34:30] Being in a chronic deficit may not align with adding in a PSMF day
• [39:30] PSMF days the new fasting protocol?
• [40:30] Extended fasting with the goal of fat loss in mind
• [45:30] Reasons why Robert can’t get behind “hacks” and “quick fixes”
• [47:30] Differences between hacks vs. tools
• [53:30] Reverse dieting and PSMF days.. Education is key!
• [58:30] Rachel’s recommendation on how to set up a PSMF day
• [1:00:30] 5-Minute Low-Carb Protein Ice Cream!
• [1:02:30] Robert’s recommendations for consistency vs. drastic daily/weekly changes
• [1:08:00] “I have a problem when I've gotten just a massive influx of clients that are suffering from chronic under-eating, and it's the result of bad information out there.” R.S
• [1:10:00] You can find Rachel at www.metflexlife.com or IG @rachelgregory.cns
• [1:10:30] You can find Robert at https://ketosavage.com/ and IG @livesavage
• [1:10:30] Check out the Keto For Women Program at https://www.metflexlife.com/keto-for-women 
• [1:11:00] If you’re interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply 

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).