Intermittent Fasting – Why and How?
Intermittent Fasting – Why and How?
Intermittent fasting is a hot topic in the health and wellness world. You might even be tempted to dismiss it as just another trend. But before you do, consider this—I’ve seen incredible transformations in clients who struggled with weight loss, inflammation, high blood sugar, and poor liver function, despite making all the “right” lifestyle choices.
Fasting has been part of human history for thousands of years. Many cultures have practiced it for spiritual, survival, and health-related reasons. Today, however, we eat constantly—not just for nourishment but also for comfort, socializing, celebrations, and emotional relief.
Could taking a break from eating be the key to better health? Let’s explore what intermittent fasting is, how it works, and why it might be exactly what your body needs.
What Is Intermittent Fasting?
Intermittent fasting (IF) is not a diet—it’s an eating pattern that alternates between periods of eating and fasting. Rather than focusing on what you eat, IF focuses on when you eat.
During fasting periods, you give your digestive system a rest, allowing your body to focus on repair, detoxification, and fat burning. You can still drink water, herbal teas (like peppermint, chamomile, or lemongrass and ginger), and black coffee—just avoid anything with calories or sweeteners.
Why Intermittent Fasting Works
Your body is constantly processing food, which takes a lot of energy. Every time you eat, your insulin levels rise, making it difficult to burn stored fat for energy.
However, once you’ve been fasting for 8–12 hours, your insulin levels drop, and your body switches into fat-burning mode. This process, known as metabolic flexibility, allows you to use stored energy efficiently.
On a deeper level, fasting activates survival mechanisms. When food is scarce, your body repairs itself, removes damaged cells, and boosts longevity. It’s a natural process designed to keep you healthy and thriving.
Health Benefits of Intermittent Fasting
1. Weight Loss & Fat Burning
Many people struggle to lose weight even when they eat clean, exercise, and manage stress. If this sounds familiar, intermittent fasting could be the missing piece.
In my clinic, I’ve seen consistent and sustainable weight loss with the 16:8 method (fasting for 16 hours, eating within an 8-hour window).
Pro Tip: Exercising at the end of your fast—before eating—can accelerate fat loss and boost energy levels.
2. Gut Health & Digestion
Your gut works hard to process food. By giving it a break, you allow your body to focus on healing, detoxifying, and rebuilding.
Intermittent fasting also improves gut bacteria balance, reducing bloating, inflammation, and food cravings. Many people notice a reset in their appetite, making it easier to eat intuitively.
3. Blood Sugar & Insulin Sensitivity
If you struggle with blood sugar spikes, cravings, or energy crashes, fasting can stabilize glucose levels and improve insulin sensitivity.
This makes IF highly beneficial for people with prediabetes, Type 2 diabetes, or fatty liver disease.
4. Reduces Inflammation & Supports Healing
Chronic inflammation is linked to aging, heart disease, cancer, and autoimmune disorders.
Fasting activates your body’s repair mechanisms, reducing oxidative stress and lowering inflammation throughout your body.
5. Boosts Longevity & Anti-Aging
Studies on long-living populations show that eating less may extend lifespan. Many centenarians report eating one meal a day or having periods of fasting throughout life.
There’s truth in the old saying:
“The less you eat, the longer you live.”
6. Brain Health & Mental Clarity
Fasting triggers the production of brain-protecting molecules, helping to prevent memory loss, improve focus, and slow neurodegenerative diseases like Alzheimer’s.
Many people also experience enhanced mental clarity, productivity, and mood stability.
7. Heart Health & Disease Prevention
Intermittent fasting improves key heart health markers, including:
- Blood sugar regulation
- Lower blood pressure
- Reduced inflammation
- Improved cholesterol balance
If you have a family history of heart disease, fasting could be a powerful prevention tool.
Ways to Practice Intermittent Fasting
There are several fasting methods, so you can choose one that fits your lifestyle.
1. 16:8 Method (Most Popular & Beginner-Friendly)
- Fast for 16 hours, eat within an 8-hour window.
- Example: Eat from 11 AM – 7 PM, fast from 7 PM – 11 AM.
- You can adjust your window based on your schedule.
This method is flexible—you can do it daily, on weekdays, or a few times per week.
2. 5:2 Diet (Whole Food Fasting)
- Eat normally for 5 days.
- On 2 non-consecutive days, limit calories to 600 (men) or 500 (women).
- Focus on nutrient-dense, whole foods like vegetables, nuts, and lean proteins.
This approach works well for people who prefer structure but don’t want to fast daily.
3. 24-Hour Fast (Once or Twice a Week)
- Fast from dinner to dinner (24 hours).
- Example: Eat at 7 PM, then fast until 7 PM the next day.
- Ideal for experienced fasters looking for a deeper reset.
This method is great for reducing inflammation and enhancing fat-burning and cellular repair.
Tips for a Successful Fasting Experience
- Stay Hydrated – Drink plenty of water, herbal teas, and black coffee.
- Start Slowly – Begin with 12-hour fasts and increase gradually.
- Listen to Your Body – Some hunger is normal, but extreme fatigue or dizziness means you may need to adjust.
- Be Patient – Your body adapts over time. Stick with it, and you’ll notice changes in energy, appetite, and mood.
- Eat Whole Foods – Focus on nutrient-dense, unprocessed meals when breaking your fast.
Is Intermittent Fasting Right for You?
Intermittent fasting isn’t one-size-fits-all, but it’s definitely worth trying. Many people experience:
- Steady weight loss
- Better digestion & gut health
- Balanced energy & improved mood
- Sharper mental focus
- Long-term disease prevention
Have you tried intermittent fasting? What results have you seen? Share your experience in the comments!
Need Help Getting Started?
If you’re curious but not sure where to begin, let’s create a plan tailored to your needs. Whether you’re looking to lose weight, improve digestion, or boost your overall health, intermittent fasting could be your game-changer.
Interested about the connection of Food and Emotions? You can read more about it and share with us your thoughts!
Book a consultation today! Book Here! Let’s find the best approach for you.
