Expert Q&A

Has anyone with loose skin tried water fasting for long periods of time? and hie did it effect the loose skin and its effect on metabolism and insulin levels

Understanding Water Fasting in Midlife Weight Loss

As the founder of CFP Weight Loss and author of The Metabolic Reset Protocol, I've guided thousands through sustainable approaches, especially those in their 40s and 50s facing hormonal changes that make shedding pounds feel impossible. Water fasting—consuming only water for extended periods, typically 3-21 days—has gained attention for rapid fat loss. However, for complete beginners with joint pain, diabetes, or prior diet failures, it's rarely the first choice due to its intensity and potential risks.

How Water Fasting Affects Loose Skin

Loose skin often appears after significant weight loss when skin elasticity diminishes with age, rapid loss, or nutrient gaps. In my experience, prolonged water fasting can worsen loose skin initially because it accelerates fat reduction without building supportive muscle or collagen. Without protein intake, the body may break down lean tissue, reducing skin firmness. Some report modest improvement over months as autophagy (cellular cleanup) kicks in around day 3-5, potentially aiding skin remodeling. Yet, most see better results combining shorter fasts with resistance exercises that fit busy schedules—think 20-minute home sessions to avoid joint strain. Hydration during fasting helps skin plumpness, but don't expect miracles without follow-up collagen support from bone broth post-fast.

Impact on Metabolism and Insulin Levels

Water fasting powerfully resets insulin levels. Studies show insulin drops 50-70% within 24-48 hours as the body shifts to burning fat, improving sensitivity crucial for those managing blood pressure and diabetes. This can break through hormonal weight loss resistance. However, metabolism often slows by 10-20% after 72 hours due to metabolic adaptation, a protective response that conserves energy—exactly why many regain weight post-diet. In The Metabolic Reset Protocol, I emphasize cycling shorter 16-24 hour fasts with nutrient-dense refeeds to prevent this slowdown. Electrolyte balance (sodium, potassium, magnesium) is non-negotiable to avoid fatigue, especially on middle-income budgets without insurance-covered programs.

Practical Guidance for Beginners

Start small: try 24-48 hour water fasts under medical supervision if you have diabetes or blood pressure issues. Focus on rebuilding with strength training 2-3 times weekly to firm skin and boost metabolism by up to 15%. Track progress with measurements over scale weight. My method prioritizes simple, time-efficient meal plans using affordable whole foods to combat overwhelming nutrition advice. Most see sustainable 1-2 pounds weekly loss without embarrassment or complex prep. Consult your doctor before extended fasts to ensure safety with your health profile.

💬 What the Community Says

In online forums like Reddit's r/fasting and r/LooseSkin, users in their late 40s and early 50s share mixed experiences with extended water fasting. Many report noticeable improvements in insulin sensitivity and easier blood sugar control, especially those dealing with type 2 diabetes, but complain of worsened loose skin appearance during the fast due to rapid fat loss. A common theme is initial metabolic slowdown leading to plateaus, with several noting they felt colder and more fatigued after day 5. The community is split on long-term benefits: some praise autophagy for skin tightening over 6+ months when combined with strength training, while others warn of muscle loss making joint pain worse. Beginners often express hesitation about trying it without medical oversight, citing past diet failures and lack of insurance support. Most agree shorter intermittent fasting feels more sustainable for busy schedules than multi-week water fasts.
Cite this answer
Clark, R. (2026). Has anyone with loose skin tried water fasting for long periods of time? and hie. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/has-anyone-with-loose-skin-tried-water-fasting-for-long-periods-of-time-and-hie-did-it-effect-the-loose-skin-and-its-effect-on-metabolism-and-insulin-levels
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress specifically for women over 40? ▸ Have you switched from Semaglutide to Tirzapatide? How was it: best practices and common mistakes to avoid specifically for women over 40? ▸ How a few gut-focused changes (extra virgin olive oil, enzymes, and more) quietly transformed my health — what most people get wrong about this while doing intermittent fasting? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances while doing intermittent fasting? 📖 Metabolic Reset — The process of retraining your body to utilize stored fat for fuel and regulating hunger hormones so you can maintain yo… ▸ Anyone else feel this way and the role of cortisol and stress hormones and its effect on metabolism and insulin levels? ▸ Are you using AI on your healing journey? If so, how for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ How I cured my bad breath. Especially helpful for people with sinus issues: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Here's the things I wish I'd known back then... what are yours and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What made you start carnivore and how it connects to gut health and inflammation? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Bad advice from doctor for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide — what certified coaches recommend? 📖 Gut-Brain Axis — The complex communication network between your digestive system and your brain that controls satiety, mood, and metaboli… ▸ Gaining tons of weight but normal levels — what does the research actually say while doing intermittent fasting? ▸ How did you stop your health anxiety — what do certified weight loss coaches recommend — what the research actually says? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Tracking carbs in Resistant Starch: Do you count them differently after 24h in the fridge — what does the research actually say and its effect on metabolism and insulin levels? 📖 Nutrient Density — Prioritizing foods that provide maximum vitamins and minerals per calorie to satisfy the brain and end the cycle of hidd… ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months: what to track and how to measure progress? ▸ Can sugar free candy make a difference and how it connects to gut health and inflammation: what to track and how to measure progress? ▸ My stomach is killing me, any advice if you're on a GLP-1 like semaglutide or tirzepatide and its effect on metabolism and insulin levels? 📖 Tirzepatide — A dual-acting medication targeting both GLP-1 and GIP receptors, providing a more comprehensive metabolic signal than si… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm — what does the research actually say for people with insulin resistance? ▸ What to expect on 50mg of Spironolactone for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ Weird psychological side effect — nausea triggered by the pen/alcohol smell when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ Anybody else wake up after 5-6 hours because their lower back starts hurting — what does the research actually say for long-term maintenance (not just short-term)? ▸ Here's the things I wish I'd known back then... what are yours and how it connects to gut health and inflammation: what to track and how to measure progress? ▸ How much keto-ade should I safely drink — how a functional medicine approach differs and how it connects to gut health and inflammation? 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Anyone else feel this way and the role of cortisol and stress hormones for those with hypothyroidism or Hashimoto’s? ▸ Why is this ruining my life? Doctor's don't take me seriously. 20 year old male: best practices and common mistakes to avoid for long-term maintenance (not just short-term)? ▸ When period stopped did you feel like the worst pmdd of all time daily or while doing intermittent fasting? ▸ Safest type of fiber: what to track and how to measure progress: best practices and common mistakes to avoid? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ One Medical for Lilly Direct on a low-carb or ketogenic diet during the weight loss plateau phase? ▸ Does having no thyroid affect how my body responds to fasting and the role of cortisol and stress hormones if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Bio-Individuality — The understanding that every patient’s metabolic journey is unique, requiring a personalized approach to dosing and diet… ▸ I’m looking into possibly going grain free and I was wondering if it was just as healthy as doing keto or paleo — what most people get wrong about this and how it connects to gut health and inflammation? ▸ How mastering my sleep cured a bevy of digestive and other health issues an made me feel 20 years old again: best practices and common mistakes to avoid — what certified coaches recommend? ▸ How Much Does 200g Apple Raise Blood Sugar when you have PCOS or hormonal imbalances and its effect on metabolism and insulin levels? ▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress while doing intermittent fasting? 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ Anybody else wake up after 5-6 hours because their lower back starts hurting if you're on a GLP-1 like semaglutide or tirzepatide and how it connects to gut health and inflammation? ▸ Gaining tons of weight but normal levels — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Can anyone help me with my pelvic ultrasound results ? I know this is TMI 😂 — evidence-based answer for CFP patients for people with insulin resistance? 📖 Metabolic Efficiency — The state where your body processes fuel cleanly and maintains high energy levels without the need for constant snacking… ▸ Will doing omad 2-3 times a week get rid of it or reduce loose skin? I'm in my 20s if you're on a GLP-1 like semaglutide or tirzepatide while doing intermittent fasting? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Does anyone else love masks mandated so I can hide my facial hair — what most people get wrong about this for long-term maintenance (not just short-term)? ▸ Anybody else feel like this — what does the research actually say and its effect on metabolism and insulin levels? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones and how it connects to gut health and inflammation? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month specifically for women over 40 for people with insulin resistance? ▸ Good calorie amount? Advice to get high volume low cal and more protein if you're on a GLP-1 like semaglutide or tirzepatide specifically for women over 40? ▸ Does having no thyroid affect how my body responds to fasting and the role of cortisol and stress hormones for people with insulin resistance? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Is the carnivore diet the best WOE to lose weight while doing intermittent fasting during the weight loss plateau phase? 📖 Phase 2: Aggressive Loss — A 40-day window of focused fat loss supported by low-dose medication and a specific lectin-free, low-carb nutritional fr… ▸ How much should a thyroid test cost for people with insulin resistance for people with insulin resistance? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Do you know of any snacks that you can just chew on when you're bored on a low-carb or ketogenic diet — what certified coaches recommend? ▸ Got to “goal weight” but not really. Anyone else try to do a cushion on a low-carb or ketogenic diet for long-term maintenance (not just short-term)? ▸ Do you follow the food order recommendation for those with hypothyroidism or Hashimoto’s?