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A water-only fast can quietly burn through your own muscle. The fix is a hybrid between the fasting mimicking diet and a protein-sparing modified fast (PSMF).

In this podcast I walk through the exact protocol plus the results from my own bloodwork.

Most people think fasting is only about cutting calories and dropping weight, but the science says it's doing far more. When researchers tracked a 7-day fast and measured thousands of blood proteins every day, they found the body crosses a threshold around day 3, where more than a thousand proteins shift at once across the brain, joints, heart, and immune system.

The catch is that a straight water fast makes you pay for those benefits with muscle, and dragging restriction out too long can down-regulate your metabolism.

So the real question isn't whether to fast, it's how to fast without losing muscle.

I'll break down what a multi-day fast actually does to your body, whether fasting really causes muscle loss, and the protein-sparing approach I've now cycled four times for muscle preservation.

I'm Andrew Reid, founder of Medgeeks. I trained as a physician assistant, hold a graduate degree in nutrition, and have had over 100,000 patient encounters and trained more than 10,000 clinicians in metabolic science.

Free metabolic capacity assessment: https://medgeeks.co/get-started/metabolic-health/