In this episode, we’re diving into the hot topic of protein sparing modified fasting (PSMF) and why short, strategic “3-day sprints” can be a powerful metabolic reset. Ali shares how these brief hypocaloric phases may help accelerate body fat loss while supporting anti-inflammatory processes and increasing autophagy, the body’s natural cellular cleanup system.

The literature consistently shows that most diets fail long term, with weight regain common within five years, and often much sooner with more aggressive interventions like GLP-1 medications or surgical approaches. In this conversation we explore who may benefit from protein sparing fasts, who should avoid them, where supplements fit in and how to implement this strategy. We also discuss research on autophagy.

Also in this episode:

Beat the Bloat FREE Masterclass 4/7
Beat the Bloat Program starts 4/21
What is a protein sparing modified fast?
- A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes - PubMed
- The protein-sparing modified fast for obese patients with type 2 diabetes
What does a day of fasting this way look like?
A protein sparing fast can be broken into 1 meal and 2 snacks or 2 meals or even 3 meals, but I typically do:
- Coffee with Pure Collagen and ½ scoop Whey Protect with 1 Tbsp heavy cream (26g protein, 150 cal)
- 1 jar FOND (15g protein 60 cal)
- 6oz filet of wild salmon (300 cal 33g pro)
- 1 jar of FOND (15g protein 60 cal)
- Naturally Nourished Teas
Thoughts on dry fasting or water fasting
Does protein disrupt autophagy?
Bone Broth benefits
- Glycine Relieves Intestinal Injury by Maintaining mTOR Signaling and Suppressing AMPK, TLR4, and NOD Signaling in Weaned Piglets after Lipopolysaccharide Challenge
- Curcumin induces autophagy, inhibits proliferation and invasion by downregulating AKT/mTOR signaling pathway in human melanoma cells - PubMed
Who should consider PSMF and who should not?
What supplements support PSMF?

Episode 486: Protein Sparing Modified Fasting