Episode 486: Protein Sparing Modified Fasting
From Naturally Nourished by Ali Miller RD
March 16, 2026 · 52 min · Episode 465
About this episode
This episode explores protein sparing modified fasting and its benefits for metabolic health and fat loss.
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…
People in this episode
Host: Ali Miller RD
Topics covered
- protein sparing modified fasting
- metabolic reset
- body fat loss
- anti-inflammatory processes
- autophagy
- diet strategies
Keywords
- protein sparing modified fasting
- metabolic reset
- body fat loss
- autophagy
- diet strategies
Mentioned in this episode
Products: Pure Collagen, Whey Protect, FOND
Books & works: 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
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