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Intermittent Fasting

Intermittent Fasting (IF) – Overview

Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting. Instead of focusing on what you eat, it emphasizes when you eat. The approach draws from human history (periods of feast and famine) and modern research on metabolism.

Known Benefits

Research (mostly short to mid-term human studies and longer animal studies) points to several potential benefits:

Metabolic Health - Improves insulin sensitivity and blood sugar control. - May reduce inflammation and oxidative stress.

Weight and Fat Loss - Creates a calorie deficit without strict food restriction. - Promotes fat oxidation during fasting windows.

Heart and Brain Health - May lower blood pressure, LDL cholesterol, and triglycerides. - Possible neuroprotective effects (improved focus, reduced risk factors for neurodegenerative disease).

Cellular Repair and Longevity - Fasting triggers autophagy (cellular cleanup of damaged components). - Studied for links to increased lifespan in animals (human data is still early).

Typical Fasting Patterns

Different structures suit different lifestyles:

Time-Restricted Feeding - 16/8: 16 hours fasting, 8-hour eating window (most popular). - 14/10 or 18/6 variations.

Alternate-Day Fasting - Fast (or eat very few calories, \~500) every other day.

5:2 Method - Eat normally 5 days a week, restrict calories (\~500–600) on 2 nonconsecutive days.

24-Hour Fasts - “Eat-Stop-Eat” once or twice a week.

Practical Considerations

  • Works best when paired with nutrient-dense, whole foods (not “junk feasts”).
  • Hydration (water, black coffee, tea) is key during fasts.
  • Not ideal for everyone: those with medical conditions, pregnant/breastfeeding women, or individuals with eating disorder history should avoid or consult a doctor.

My Personal Journey in Fasting

I discovered intermittent fasting in 2017 as I explored the potential benefits of eating a lower carbohydrate diet. Between IF and lower-carb eating (100g or less daily) I have enjoyed benefits such as lower anxiety, elimination of indigestion, lower blood pressure, and weight loss.

My Pattern

Typically, I try to fast for at least 12 hours daily, which includes sleeping overnight. When I eat dinner, I will immediate eat a dessert (if I want one) just as I would in a restaurant instead of waiting until later in the evening. I try to stop eating between 6:30 PM - 7:00 PM. This allows my body to begin digestion at least two hours before I may lay down to sleep.

When I wake in the morning (between 5 AM - 6:30 AM) I will enjoy black coffee with a couple of drops of stevia. Coffee can help to suppress appetite, further aiding the fasting effort. By 7 AM, I have typically completed my minimum 12 hour goal and I'm aiming for 16-17 hours if I can make it.

Benefits I've Experienced

The benefits I have enjoyed from fasting are: - Lower anxiety - Mental Clarity - Elimination of evening indigestion - Lower blood pressure - Weight loss. - Better sleep

Internet Resources

Books