Fasting Safely: 5 Strategies to Protect Your Health

Fasting can transform your body. But there's a dark side nobody talks about:

• Muscle loss
• Thyroid downregulation
• Menstrual disruption in women

Here are 5 strategies to fast without damage (backed by science):

1. Start Small

12-14 hours is enough. You don't need to be extreme about it. Even a 12-hour window (7pm to 7am) offers great benefits. This works better for women, who are more sensitive to energy restriction.

2. Eat Enough Protein

Try to get at least 1 gram per pound of body weight daily. In the eating window, focus on:

• Fish
• Eggs
• Lentils
• Chicken
• Greek yogurt

They help keep your muscles safe while fasting.

3. Always Eat After Workouts

Your muscles are hungry after training. If you skip post-workout meals you'll recover more slowly and your muscles will break down faster—which makes you weaker over time. Make sure to eat within an hour after hard workouts.

4. Take Days Off From Fasting

Fast every other day, fast only 3-4 days a week, or skip fasting during stressful weeks. This keeps your body from running out of energy.

5. Stop if You Notice Red Flags

Stop fasting if you notice:

• Cold hands and feet
• Being tired all day
• Missed periods
• Hair falling out
• Mood swings
• Bad sleep
• Dizziness

These are your red flags your body needs a break.

Fasting can help lose weight, but when done wrong, it can also mess with your:

• Muscles
• Hormones
• Metabolism

Women and skinny people get hit the hardest. With these strategies, you can enjoy the benefits of fasting while safeguarding your health.