You’ve probably heard the buzz.
Celebrities swear by it. Your gym buddy’s trying it. Your favorite health podcast won’t stop talking about it.
But is intermittent fasting really worth the hype?

If you’re wondering whether skipping breakfast is the wellness upgrade you need – or a metabolic misstep in disguise – this one’s for you. Let’s unpack what intermittent fasting is, how it works, and what you should know before diving in.

What Is Intermittent Fasting, Really?

Intermittent fasting (IF) isn’t a diet – it’s a way of eating that alternates between periods of eating and fasting.
You still eat food (and ideally, nourishing food). You’re just doing it within a specific window of time.

Popular approaches include:

• 16:8 — Fast for 16 hours, eat within an 8-hour window
• 14:10 — A gentler version, with a 10-hour eating window
• 5:2 — Eat normally for 5 days, and restrict calories on 2 non-consecutive days
• OMAD (One Meal a Day) — An advanced, intense approach not recommended for beginners

The idea?
By giving your body a longer break from digestion, you tap into fat-burning, regulate insulin, and potentially reduce inflammation.

How Intermittent Fasting Works in the Body

Fasting impacts several key hormones:

• Insulin levels drop, making it easier to burn stored fat
• Human Growth Hormone (HGH) increases, supporting fat loss and muscle preservation
• Cellular repair mechanisms like autophagy are triggered

Early research suggests that intermittent fasting may:

• Improve insulin sensitivity
• Support fat loss and weight regulation
• Reduce inflammation and oxidative stress
• Enhance metabolic flexibility

What Are the Real Benefits of Intermittent Fasting?

1. Supports Blood Sugar Balance
Especially useful for those with insulin resistance, prediabetes, or belly fat.

2. May Help Regulate Appetite
Restricting your eating window can reduce snacking and emotional eating.

3. Encourages Simpler Eating
Fewer meals often means fewer decisions which helps reduce food overwhelm.

4. Can Improve Digestion and Sleep
Eating earlier in the day and not right before bed which supports better digestion and circadian alignment.

But It’s Not Right for Everyone

Intermittent fasting can be a powerful tool, but it’s not one-size-fits-all. Your lifestyle, stress levels, menstrual cycle, medications, or medical history can all affect how your body responds to a fasting rhythm.

Some people feel great with a 14:10 window. Others need a more flexible approach that prioritizes nourishment first.

It’s especially important to listen to your body if:

• You’ve been under a lot of stress or aren’t sleeping well
• You tend to get shaky, irritable, or lightheaded when meals are delayed
• You’re managing a health condition or taking medication that affects appetite or digestion
• You’ve had a complicated relationship with food in the past

If any of this sounds familiar, it doesn’t mean fasting is off the table, it just means starting slow and eating intentionally matters more. 

Common Mistakes to Avoid

Even though intermittent fasting sounds simple, many people trip up by making these mistakes:

1. Fasting too long, too soon
Jumping into 18:6 or OMAD without adjusting your meals or sleep can raise cortisol and create fatigue.
Start with 12:12 or 14:10 and build from there.

2. Eating poor-quality meals
Fasting won’t work if your meals lack protein, fiber, and healthy fat. Focus on real, nutrient-dense food.

3. Ignoring your circadian rhythm
Eating late at night works against your biology. Aim to stop eating 2–3 hours before bed.

4. Forgetting hydration and minerals
Even in a fasted state, your body needs electrolytes and fluids. Drink water, herbal teas, or lightly salted jeera water during your fasting window.

Is Intermittent Fasting for You?

Ask yourself:

• Do I constantly feel hungry or fatigued?
• Do I snack late at night or skip meals inconsistently?
• Do I struggle with belly fat, insulin resistance, or low energy?

If yes, intermittent fasting done correctly may help rebalance your metabolism and stabilise your energy.

If no, or if you’re already eating too little, overtraining, or under stress, fasting may need to wait.

Make It Work For You

Intermittent fasting isn’t about restriction, it’s about rhythm.
When paired with real food, solid sleep, movement, and stress support, it can be a powerful tool for metabolic health and clarity.

But like any strategy, it needs to fit your body, your season of life, and your goals.

If you’re unsure how to start or if fasting hasn’t worked for you in the pas don’t write it off. Start slow. Stay nourished. And lean on the right support to make it work for you.