Is Intermittent Fasting Right for You?

Let's Take a Closer Look...

You’ve probably heard about intermittent fasting (IF)—maybe even tried it. It’s gained a lot of attention for good reason: many people are using it to lose weight, lower inflammation, improve focus, and feel more energized. You might be thinking, “This sounds amazing—where do I sign up?”

But here’s what most people miss: while intermittent fasting can be profoundly healing for some, it can also be disruptive—or even harmful—for others.

So let’s unpack what IF is really about, how it works, and—most importantly—whether it's aligned with your unique body and current health state.

What Exactly Is Intermittent Fasting?

IF is a pattern of eating that cycles between periods of fasting (no food) and eating. The goal? To shift the body from burning quick, sugar-based energy (glucose) to accessing a more stable and sustained source: fat.

This shift is called metabolic flexibility—the ability to toggle between energy sources. Unfortunately, many of us are stuck in glucose-burning mode due to constant snacking, stress, and ultra-processed foods. This leads to energy crashes, cravings, weight gain, and hormonal imbalance.

When done intentionally and with proper nourishment, intermittent fasting helps the body:

• Burn fat more efficiently

• Lower insulin levels

• Reduce inflammation

• Enter a healing state called ketosis, where ketones (a fat-based fuel) power the brain and body

Sounds powerful, right? It can be—if it’s done the right way, for the right person.

Types of Intermittent Fasting ⏰

There’s no one-size-fits-all, but here are a few popular approaches:

🔸 16:8 Method – Fast for 16 hours, eat during an 8-hour window (e.g., 12pm–8pm or 9am–5pm).
🔸 5:2 Method – Eat normally 5 days a week, restrict to ~500 calories on two non-consecutive days.
🔸 Alternate-Day Fasting – Fast for 24 hours once or twice a week.

Other less structured options include spontaneous meal skipping or one meal per day (OMAD), but these are more advanced and not ideal for beginners.

💡 Pro tip: An early eating window (like 7am–3pm) may be more supportive for circadian and hormone health, especially for women.

The Science-Backed Benefits of IF

• Reduced insulin resistance

• Enhanced brain clarity and mood

• Better digestion and reduced bloating

• Lower risk of chronic diseases

• Longevity support via cellular cleanup (autophagy)

⚠️ When IF May Not Be Supportive

Here’s the part most people skip over. IF isn’t for everyone, and pushing your body into fasting mode when it’s not ready can backfire.

You should avoid or approach fasting cautiously if you:

• Have blood sugar instability or are on insulin/diabetes medications

• Have a history of eating disorders or disordered eating

• Are underweight or experiencing unintentional weight loss

• Are pregnant or breastfeeding

• Are under chronic stress or experiencing burnout

• Have adrenal fatigue, low thyroid, or hormone imbalances

• Are trying to conceive or dealing with menstrual irregularity

• Are dealing with a fungal overgrowth (like candida or mold illness) — fasting can feed into the die-off process too aggressively, overwhelming detox pathways and worsening symptoms

Research also suggests that women may respond differently than men to IF due to hormonal fluctuations. Fasting can interfere with estrogen and progesterone levels, potentially disrupting mood, fertility, and metabolism.

So… Is IF Right for You? 👀

If your nervous system is dysregulated, your hormones are out of balance, or you’re already exhausted, adding fasting may add more stress than benefit.

But that doesn’t mean you can’t heal. Here’s what to do instead:

• Focus on blood sugar balance: protein, healthy fats, fiber-rich plants

• Prioritize quality sleep, nervous system support, and hydration

• Support your gut and detox pathways before trying advanced strategies like IF

• Use gentle meal spacing (like 12:12) before jumping into longer fasts

The Bottom Line

Intermittent fasting is a tool, not a magic fix. Like any tool, it has to be used with the right foundation—nourishment, mindset, and respect for your body's current needs.

If you're drawn to fasting, start slow, stay curious, and track how your body responds. Don’t ignore signs like low energy, irritability, or disrupted sleep. Your body is wise—it will always tell you the truth.

And if you’re not sure where to start? Begin with healing your gut and resetting your nervous system. From there, everything—including metabolic flexibility—becomes easier and more sustainable.