Intermittent fasting is more than a trend (It WORKS!)

I’ve been singing the praises of intermittent fasting (IF) for decades. Many of my patients follow it—and so do I.

It’s a powerful tool for improving health—especially metabolic health.

But what I didn’t realize is just how many of you have jumped on the IF train. (Bravo!)

In fact, a 2024 survey found that 13 percent of Americans practiced IF in the past year.

So, let’s break it down…

Learning from our ancestors

Intermittent fasting isn’t another fad diet—it’s an eating pattern. And there are many ways to make it work for you.

There’s time-restricted eating (TRE), where you eat within a six- to eight-hour window and fast the rest of the time. (This is my preferred method.)

Of course, many of my patients start with a 12-hour eating window to ease in.

Another approach is the 5:2 method—where you eat normally for five days a week and restrict your caloric intake to 500-700 on two nonconsecutive days.

Then there’s alternate day fasting (ADF), where you consume 0 to 500 calories on “fasting” days and eat normally on non-fasting days.

Before you dismiss this as too extreme, let’s look at history. Our ancestors didn’t have 24/7 access to food. They hunted, foraged, and sometimes went days without eating.

As a result, their bodies adapted to thrive in a fasting state. And that’s precisely what IF eating patterns strive to achieve.

Because the whole “three meals a day, plus snacks” routine isn’t working. This modern eating pattern has simply fueled obesity, insulin resistance, Type 2 diabetes, cardiovascular disease, and more.

Whole body benefits

Naysayers claim IF works only because you’re consuming fewer calories. But research proves something much deeper occurs.

During a fast, your body burns stored glucose for energy first. Then, it switches to fat—specifically, ketones, an alternative fuel for your cells.

And here’s where it gets really interesting…

Ketones—especially beta-hydroxybutyrate (Beta-HXB)—do more than burn fat. They stimulate nerve and muscle cells, enhance stress resistance, and combat disease!

No wonder studies have linked IF to such a wide range health benefits…

Like reversing insulin resistance, improving memory and executive function, decreasing waist circumference and fat mass, and lowering important heart health metrics like triglycerides and cholesterol.

If you’re struggling with metabolic issues, talk with your doctor about IF and work to develop an eating pattern that fits your needs. Then, watch what happens!

P.S. It’s completely normal to feel hungry when you first begin your journey with IF. As with most things in life, your body needs some time to adjust. That’s why I often tell my patients to make it at least three full days before deciding whether IF is right for them. Learn more by clicking here.

Source:

“Is Intermittent Fasting Safe and Beneficial?” Medscape, 02/10/2025. (medscape.com/viewarticle/intermittent-fasting-safe-and-beneficial-2025a100037q)