Who Should NOT Use Controlled Fasting?
- Kris Gethin
- Jun 12, 2022
- 2 min read
There are a wide variety of benefits to using controlled fasting, the simple act of avoiding food intake between set hours while sticking exclusively to water infused with ingredients such as amino acids and electrolytes. However, some people are better off not using controlled fasting as a daily or regular strategy - in this blog I am going to explain who.
Those Who Want Optimal Muscle Mass Gains
If you are going all out to accrue as much muscle mass as humanly possible, high meal frequency meal patterns are the most optimal route for this outcome. Muscle protein synthesis must be constantly stimulated in order to extract as much anabolic activity from your body, eating a protein-rich meal every 2-3 hours helps achieve this.
Highly Stressed People With Limited Muscle Mass
Those who are constantly stressed are going to produce more cortisol which is catabolic, leading to a breakdown in muscle tissue. If you are somebody who has limited amounts of lean muscle tissue and you're always stressed, fasting may leave you overly vulnerable. This is especially true for females because of a less robust hormonal system within the context of retaining muscle tissue.
Those Who Struggle To Control Cravings
If you are somebody who gives in very easily to cravings then controlled fasting may not be the best strategy from a psychological perspective. The art of dieting involves discovering the most sustainable strategy for yourself - knowing you give in very easily to temptation means going for hours without food will probably leave you too vulnerable, leading to eating bad food.
This doesn't mean people who fall into the above categories should never use controlled fasting, using it infrequently for health benefits or as a means of creating an energy deficit still stands.
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Kris Gethin
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The MPS argument is the one that doesn't get repeated enough — controlled fasting compresses the eating window in ways that just don't line up with maximizing leucine triggers across the day if hypertrophy is the actual goal. Same with the high-stress, low-muscle-mass profile; layering another stressor on a system already deep into cortisol territory rarely ends well. Fasting is a tool, not an identity, and matching it to the phase someone is in matters more than the protocol itself.
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Who Should NOT Use Controlled Fasting? — Kris Gethin explains that while fasting can offer health benefits, it isn’t suitable for everyone. Those aiming for maximum muscle growth need frequent protein intake to stimulate muscle synthesis. Highly stressed individuals with limited muscle mass may risk further breakdown due to elevated cortisol. People who struggle with cravings may also find fasting psychologically unsustainable. The takeaway is that fasting can be useful occasionally, but it shouldn’t be a daily strategy for these groups.
The key insight is that diet must match personal goals and physiology. Much like FNAF, where survival depends on recognizing your vulnerabilities, effective nutrition requires knowing when a method works for you—and when it doesn’t.