Expert Q&A

Has anyone with loose skin tried water fasting for long periods of time? and hie did it effect the loose skin when you have PCOS or hormonal imbalances for people with insulin resistance?

Understanding Loose Skin in PCOS and Insulin Resistance

When patients with PCOS or significant insulin resistance lose weight rapidly, loose skin often becomes a major concern. The hormonal imbalances—elevated androgens, disrupted estrogen, and chronic inflammation—impair collagen production and skin elasticity. In my 35 years of clinical experience, I've seen that rapid fat loss without addressing these root causes stretches the skin beyond its ability to retract, especially around the abdomen, arms, and thighs. Water fasting for extended periods, typically 5–21 days with only water and electrolytes, accelerates fat loss but rarely improves skin tightening on its own.

How Water Fasting Impacts Loose Skin

Extended water fasting can worsen loose skin in those with hormonal imbalances because it triggers significant muscle loss alongside fat. Without adequate protein or resistance signals, the body breaks down lean tissue, reducing the underlying structure that supports skin. For someone with PCOS and insulin resistance, fasting may temporarily improve insulin sensitivity, yet the rapid 20–40 pound drops often seen in 2–4 weeks leave sagging skin that feels more pronounced. In "The 30-Week Tirzepatide Reset," we avoid prolonged fasting precisely for this reason. Instead, we use controlled low-dose tirzepatide cycling with lectin-free meals that preserve muscle while reducing inflammation from grains and toxins.

Better Alternatives Within the 30-Week Protocol

Rather than long water fasts, our protocol integrates Japanese-style walking intervals, red light therapy sessions, and targeted supplements like Detox Drops to support lymphatic drainage and collagen remodeling. Patients follow 70-day cycles with real-food, low-carb recipes from the 221-meal plan, keeping protein at 1.2–1.6 grams per kilogram of ideal body weight. This approach has helped clients lose 30–90 pounds while minimizing loose skin. For hormonal support in PCOS, we address lectin-induced gut inflammation that exacerbates insulin resistance. Adding red light 3–5 times weekly boosts mitochondrial function and may increase skin firmness by 15–25% over 12 weeks based on our clinic tracking.

Real Results and Long-Term Maintenance

Consider Laura, who came to us with PCOS, insulin resistance, and 45 pounds of excess weight plus noticeable loose skin from prior yo-yo dieting. Following the exact 30-week steps—including smart tirzepatide cycling and avoiding extended fasts—she lost 38 pounds in 22 weeks. Her skin tightened visibly through consistent walking, red light, and the anti-inflammatory diet; she reported improved joint comfort and stable blood sugar without medication escalation. The key lesson from "The 30-Week Tirzepatide Reset" is shifting from quick fixes like water fasting to metabolic freedom. Focus on non-scale victories: better energy, reduced joint pain, normalized hormones. This prevents the rebound that often follows extreme fasting and builds habits you can maintain for life.

💬 What the Community Says

Forum users with PCOS and insulin resistance report mixed results with extended water fasting. Many note faster initial weight loss of 15–30 pounds in 2–3 weeks but complain that loose skin appeared or worsened, especially on the abdomen and inner thighs. A vocal group shares before-and-after photos showing minimal tightening despite autophagy claims, often citing increased fatigue and hair shedding. Others with hormonal imbalances describe temporary insulin improvements yet rapid regain once refeeding, with skin sagging more noticeable after muscle loss. Several mention trying 7–14 day fasts multiple times only to feel discouraged by joint pain flare-ups. In contrast, people following structured low-dose GLP-1 protocols combined with walking and red light seem more satisfied, reporting gradual skin adaptation over months. The community splits between those advocating fasting for “resetting hormones” and those warning it exacerbates loose skin in midlife women. Most agree that without strength training or collagen support, fasting alone rarely resolves the issue, leading many to seek hybrid approaches that include real food and medical guidance.
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-when-you-have-pcos-or-hormonal-imbalances-for-people-with-insulin-resistance
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 would you Stack peptides on a low-carb or ketogenic diet: best practices and common mistakes to avoid? ▸ Has anyone switched from brand name Premarin to the new recently released generic conjugated estrogens and feels like it is not working as well for those with hypothyroidism or Hashimoto's specifically for women over 40? ▸ So if you're spacing out your shots - what are y'all doing with extra injectors: best practices and common mistakes to avoid for people with insulin resistance? ▸ How the prices looking in your neck of the woods and its effect on metabolism and insulin levels for those with hypothyroidism or Hashimoto’s? ▸ How does are the scientific ways to promote autophagy without medication if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… ▸ Research on Peptides for Nerve Regeneration and Ligament Repair if you're on a GLP-1 like semaglutide or tirzepatide for those with hypothyroidism or Hashimoto’s? ▸ Should i really be aiming for 45 zone 2 minutes per day for fat loss when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ What triggered your cardiac anxiety — what do certified weight loss coaches recommend and its effect on metabolism and insulin levels? ▸ Blue Honey v Tincture — how a functional medicine approach differs for long-term maintenance (not just short-term)? 📗 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 ▸ Building muscle with the Paleo diet when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it — how a functional medicine approach differs 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… ▸ Opinions/Knowledge welcomed! Sub clinical hypothyroidism & perimenopause- what’s what — how a functional medicine approach differs on a low-carb or ketogenic diet? ▸ Can I use Bears Head (Hericium americanum) in place of Lions Mane and how it connects to gut health and inflammation for long-term maintenance (not just short-term)? ▸ How does reversing it doesn’t reslly solve it, does it for long-term results — what the research actually says? ▸ Has anyone done genetic age testing, hopefully before and after carnivore diet and how it connects to gut health and inflammation for those with hypothyroidism or Hashimoto’s? ▸ What a difference 2 weeks makes on a low-carb or ketogenic diet and its effect on metabolism and insulin levels? 📖 High-Dose Dependency — The pharmaceutical trap of staying on maximum medication doses indefinitely, which we avoid through our smart cycling me… ▸ Any advice for starting maintenance specifically for women over 40 for people with insulin resistance? ▸ What do you do when you’re having a difficult time functioning- especially at work — evidence-based answer for CFP patients and how it connects to gut health and inflammation? ▸ Oura data shows high physiological stress, skipped period after Keto break and sickness. Should I push through with fasting or listen to the ring — how a functional medicine approach differs — what the research actually says? 📗 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 ▸ Has anyone here fixed their soul-crushing depression by changing diet during the weight loss plateau phase for people with insulin resistance? ▸ Microdosing and eating habits — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Gut Microbiome Repair — The restoration of healthy intestinal bacteria through the removal of lectins and grains, essential for long-term weight… ▸ How to be okay with loose skin when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ What finally worked for my PCOS — what most people get wrong about this: best practices and common mistakes to avoid? ▸ HOMA-IR dropped from 2.2 to 0.84 in 2 weeks — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? 📖 Cellular Detox — The process of clearing out metabolic waste and reducing cellular stress to allow for more efficient energy production a… ▸ Anyone had success with healing food sensitivities and the role of cortisol and stress hormones for those with hypothyroidism or Hashimoto’s? ▸ Who’s Idea Was This: how to talk to your doctor about this while doing intermittent fasting? ▸ Palpable lump where I know I used to have a nodule/hyper symptoms with no antibodies - toxic nodule during the weight loss plateau phase: best practices and common mistakes to avoid? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ Why does giving advice to others about mental health feel so much easier than following the same advice for yourself when you have PCOS or hormonal imbalances — what certified coaches recommend? ▸ What's the dumbest thing you and/or your siblings did when you were left home alone for long-term maintenance (not just short-term)? 📗 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 ▸ Am I allowed to ask about trusted suppliers for people with insulin resistance — what the research actually says? ▸ Thyroiditis pain - how long and treatment — what do certified weight loss coaches recommend for those with hypothyroidism or Hashimoto’s? ▸ Palpable lump where I know I used to have a nodule/hyper symptoms with no antibodies - toxic nodule during the weight loss plateau phase when you have PCOS or hormonal imbalances? ▸ How to BOOST metabolism and BURN fat-- VERY EASY AND QUICK and how it connects to gut health and inflammation during the weight loss plateau phase? ▸ Can i Fast for autophagy for loose skin without losing anymore weight — what most people get wrong about this while doing intermittent fasting? 📖 Amylopectin A — The specific starch found in modern wheat that causes rapid, dangerous spikes in blood glucose and promotes belly fat st… ▸ Does taking metamucil kill the idea of fasting: what to track and how to measure progress: best practices and common mistakes to avoid? ▸ How does has anyone reversed insulin resistance without medication for women if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How the prices looking in your neck of the woods and how it connects to gut health and inflammation — what the research actually says? ▸ Anyone with insomnia since 30s heal it during menopause with HRT: what to track and how to measure progress for long-term maintenance (not just short-term)? 📗 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 ▸ Vomited at new dose, will it happen again next week and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ How the prices looking in your neck of the woods and its effect on metabolism and insulin levels on a low-carb or ketogenic diet? ▸ What's your pre-show drug of choice these days if you're on a GLP-1 like semaglutide or tirzepatide during the weight loss plateau phase? 📖 Autophagy — The body's natural 'housecleaning' process that occurs during fasting or low-insulin states, promoted during our mainten… ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones during the weight loss plateau phase? ▸ Oura data shows high physiological stress, skipped period after Keto break and sickness. Should I push through with fasting or listen to the ring — how a functional medicine approach differs on a low-carb or ketogenic diet? ▸ Will my face debloat with a low carb diet: best practices and common mistakes to avoid for those with hypothyroidism or Hashimoto’s? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 and its effect on metabolism and insulin levels? ▸ Anyone had improvement in symptoms after already eating a clean plant based diet and its effect on metabolism and insulin levels while doing intermittent fasting? ▸ App that can predict symptoms before they get bad: what to track and how to measure progress on a low-carb or ketogenic diet? 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. 📗 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 ▸ Best methods to increase autophagy other fasting for those with hypothyroidism or Hashimoto's — what certified coaches recommend? ▸ Most famous single photo of our generation when you have PCOS or hormonal imbalances if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Can you really to induce autophagy without fasting for a long time for those with hypothyroidism or Hashimoto’s?