September 22, 2025

Protein Sparing Modified Fasting Days Explained: Maria Emmerich's Science-Backed Fat Loss Method to Preserve Muscle + Sharing Her Courageous Weight Regain Journey

1 hour 14 minutes

Content Note / Trigger Warning: The first two-thirds of this episode focus on Maria Emmerich's expertise in helping thousands of people who are overweight, obese, or struggling with metabolic health to lose weight and dramatically improve their health and lives. In the last third of the interview, Maria shares her very recent personal experience with struggling with restrictive dieting, and her courageous journey of weight regain. Please listen with care if these topics around disordered eating may be sensitive or triggering for you. See *RESOURCE below if you or someone you care about needs support.

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Today's guest is Maria Emmerich, internationally renowned nutritionist, best-selling author, and an expert in her version of integrating 1-2 Protein Sparing Modified Fast Days (PSMF Days) in a week to create a weekly caloric deficit while protecting muscle and metabolism, including re-feed days to balance out the week.

In this episode, we cover:

What PSMF Days are and how they differ from the sugar diet or fasting
How PSMF Days preserve lean muscle while accelerating fat loss
The role of stall foods like nuts, dairy, and nut flours in holding back fat loss
Client strategies for satiety, electrolytes, and exercise integration
The science behind metabolic adaptation, and refeeds
Why higher protein intake and supplements like creatine are key for recomposition
Maria's personal story of becoming too lean, regaining weight, and how it reshaped her coaching philosophy

This episode is packed with practical strategies from Maria's decades of experience helping people transform their health — and also offers a very candid look into her own personal journey.

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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.

*RESOURCE: If you are in the United States and you or someone you love is struggling with disordered eating, support is available. You can call the National Eating Disorders Association (NEDA) Helpline at 1-800-931-2237 or visit nationaleatingdisorders.org for resources.

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By Vanessa Spina

4.6

747747 ratings