Intermittent Fasting Done Right (Without the Extremes)

Many of my clients come to me after trying intermittent fasting, seeing some success, then falling off because they start questioning if it’s actually healthy or sustainable long-term.

In my practice, I’ve seen intermittent fasting work really well, but I’ve also seen it be unsuccessful when the foundation isn’t there.

Let’s break it down.

Fasting Is Not New

Fasting is actually ancestral. It’s how humans evolved.

We didn’t always have access to food at all hours of the day. There were natural periods of time without food, like while hunting or gathering.

Compare that to today:

• Gigantic grocery stores with tons of ultra-processed food options

• Restaurants and fast food everywhere

• Constant access to snacks, delivery apps, and convenience foods

It’s normal now to eat from the moment we wake up until right before bed. Our bodies were never designed for constant intake.

Fasting Works Best When the Foundation Is There

Intermittent fasting works best when paired with:

• Whole, minimally processed foods

• Adequate protein & fiber intake

• Balanced meals

• Stable blood sugar

That said, I’ve seen clients see results from intermittent fasting alone—even without changing their diet.

But those results are often short-lived. Building a strong foundation is what makes progress sustainable.

Who Can Benefit from Intermittent Fasting?

Intermittent fasting may be a good fit for individuals who:

• Are looking to improve metabolic health, insulin sensitivity, or lose body fat

• Prefer a simpler eating structure with fewer meals

• Find themselves constantly snacking or eating out of habit rather than true hunger

• Want to build more awareness around true hunger vs. habit

• Are looking to improve focus, discipline, and their overall relationship with food

Who Should Not Fast

While many people can benefit from intermittent fasting, it’s not appropriate for everyone.

Fasting may not be a good fit if you:

• Have an eating disorder, history of an eating disorder, or chronic restriction of food

• Are experiencing high stress or poor sleep

• Take insulin, sulfonylureas, or meglitinides (due to hypoglycemia risk)

• Have advanced thyroid issues

• Are highly active but not fueling adequately

Physical Benefits of Intermittent Fasting

When used appropriately, intermittent fasting can offer several benefits:

Improved insulin sensitivity
Giving your body breaks from constant eating may help it respond better to carbohydrates.

More stable energy and focus
During fasting, the body can shift toward using stored energy. Many people report feeling more steady energy as a result.

Reduced inflammation and digestive load
Less constant digestion can give the gut a break to reduce inflammation in the gut and body.

Autophagy (cellular cleanup)
Fasting may trigger a process called autophagy, where the body breaks down and recycles damaged cellular components, supporting longevity.

Weight loss
By improving insulin sensitivity and creating periods where your body relies more on stored energy, fasting can support weight loss.

Spiritual and Mental Benefits of Fasting

While most people think of fasting in terms of weight loss, there’s also a mental and even spiritual side to fasting.

When you remove constant eating, you create space, both physically and mentally.

Many people notice:

• More mental clarity and focus

• A greater sense of discipline and self-trust

• Less impulsive or emotional eating

• More awareness around true hunger vs. habit

Fasting can also help shift your relationship with food. Instead of feeling controlled by cravings or routines, you begin to realize that you can go periods of time without eating and be completely okay. That alone can be really empowering.

Fasting has been practiced for centuries across many cultures and religions as a way to reset, reflect, and reconnect. Without the constant distraction of food, people often feel more present, grounded, and in tune with their body. This is my absolute favorite benefit of fasting!

How to Start Intermittent Fasting

If intermittent fasting is a good fit for you, here’s how to approach it in a way that supports your metabolism.

Start with a 12-hour fast
For example:
Eat between 8 AM – 8 PM and fast from 8 PM – 8 AM.

This alone can be incredibly effective.

Progress to 14–16 hours if appropriate
The most common approach is the 16:8 method:

• 16 hours fasting

• 8-hour eating window

Example schedules:

• 10 AM – 6 PM

• 11 AM – 7 PM

• 12 PM – 8 PM

Fasting daily between 12–16 hours tends to work best for most people.

Extended Fasts

Extended fasts are typically defined as any fast lasting longer than 24 hours. Extended fasts can be a powerful tool when used intentionally and appropriately. These longer fasts support deeper metabolic shifts, including more significant glycogen depletion, increased fat oxidation, and a greater rise in ketone production. Some research also suggests extended fasting may enhance processes like autophagy, where the body breaks down and recycles damaged or dysfunctional cells, as mentioned above.

That said, extended fasting is not something to jump into lightly. Your body should be in a well-nourished, stable place beforehand. If you’re under-eating, highly stressed, sleep-deprived, pregnant, or dealing with certain medical conditions, extended fasting can do more harm than good.

Preparation matters. Going into an extended fast after consistently eating balanced, nutrient-dense meals (with adequate protein, fiber, vitamins, minerals, and overall energy intake) helps your body adapt more smoothly and reduces the likelihood of extreme fatigue, dizziness, or cravings. Electrolyte support (sodium, potassium, magnesium) also becomes more important as fasting duration increases.

It’s important to adjust expectations around activity. Exercise should be limited during fasts longer than 24 hours—especially high-intensity or long-duration workouts—to help preserve lean muscle mass and avoid excessive physical stress. Gentle movement like walking or yin yoga is typically better tolerated.

Extended fasting may be helpful for certain individuals who are looking to improve metabolic health—such as those with insulin resistance, type 2 diabetes, or excess body fat they’re working to reduce. In these cases, it can be used strategically for example, completing an extended fast occasionally—such as biweekly, monthly, or less frequently, depending on the individual. This is where working with a dietitian knowledgable in fasting can be really helpful, especially if you have underlying metabolic concerns or aren’t sure how your body will respond.

What’s Allowed During a Fast?

A common question I get is: “What can I have during my fasting window?”

These will not meaningfully break your fast:

• Water (flat or sparkling)

• Black coffee

• Unsweetened tea (green, black, herbal)

• Electrolytes (without added sugar). I like Dr. Berg’s Electrolytes. You can purchase them on Amazon here: https://a.co/d/06ehvqIb. These can help with hydration, energy, and reducing headaches, especially when you’re first getting started.

Gray Area (Depends on Your Goals)

These may slightly impact your fast, but are often fine depending on your goals:

• Splash of cream, milk, or half & half in coffee

• Bone broth

If your goal is weight loss, small additions like a splash of cream in coffee or some bone broth are usually not a big deal.

If your goal is strict metabolic benefits or autophagy, it’s best to stick to water, plain sparkling water, black coffee, or tea.

What Breaks a Fast

• Any food

• Beverages with calories

Final Thoughts

Intermittent fasting can be a powerful tool for weight loss and metabolic health, especially when it’s built on a strong foundation.

If you feel like you’ve tried everything—eating healthy, exercising, even fasting—but still aren’t seeing the results you want, there’s usually a missing piece.

That missing piece is what I help my clients figure out.

You can book a free 15-minute discovery call on my website to see if my coaching is a good fit for you.