How to, Why, and What Is Intermittent Fasting?
Why You Should Care About Intermittent Fasting
You’ve probably heard about intermittent fasting (or IF) somewhere—social media, a podcast, maybe your neighbor swears by it. But what’s it really about?
Here’s the short version: IF isn’t about starving yourself. It’s about taking regular breaks from eating so your body has time to do some important behind-the-scenes work—like burning fat, balancing hormones, and cleaning out damaged cells. Yep, your body does all that, but only if you give it a chance.
And guess what? You don’t need fancy tools or pricey powders to make it work.
What Is Intermittent Fasting, Exactly?
Intermittent fasting means you don’t eat for a certain stretch of time, then eat during a smaller window of the day. That’s it. No weird foods. No counting every calorie.
Popular Fasting Schedules
16:8 – Fast for 16 hours, eat in an 8-hour window
14:10 – 14 hours fasting, 10 hours eating (great for beginners)
20:4 or OMAD – One meal a day (advanced)
Every-other-day fasting – Eat one day, skip the next
The goal? Give your body a break from constantly digesting food so it can switch into fat-burning, healing mode.
📘 Real Science: A major study in the New England Journal of Medicine found that IF helps improve metabolism, brain health, and even your gut. (Read it here)
Why Intermittent Fasting Actually Works
It’s not magic—it’s just how the human body is built. Let’s break it down.
1. Your Hormones Get a Reset
When you fast:
Insulin drops → Makes it easier to burn fat
Growth hormone rises → Helps your muscles recover
Glucagon rises → Tells your body to use fat for energy
This combo helps you lose weight, stabilize blood sugar, and feel more alert.
📚 According to research, insulin levels can drop a lot during a fast, while growth hormone levels can go way up—sometimes even 5 times higher (Cahill, 2006).
2. Your Cells Take Out the Trash
After about 12–18 hours without food, your body starts a process called autophagy. It’s basically housecleaning for your cells—getting rid of broken bits and recycling them. This might help reduce the risk of diseases like cancer and Alzheimer’s.
🧬 Want proof? Check out this breakdown from Nature Reviews Molecular Cell Biology: click here
How to Start Intermittent Fasting Without Burning Out
Ease into it. If you try to jump into a full-day fast from the get-go, you’ll probably crash and swear off fasting forever.
A Simple Game Plan:
Start with a 12:12 schedule (eat for 12 hours, fast for 12)
Once that feels easy, move to 14:10
Eventually try 16:8 or longer if it feels right
Drink water, black coffee, or tea—stay hydrated!
Break your fast with real food (not a donut or energy drink)
⚠️ If you’re pregnant, taking medication, or have a medical condition, talk to your doctor first. Fasting changes how your body handles blood sugar and other meds.
What’s Happening in Your Body While You Fast?
Here’s a quick look at what’s going on behind the scenes depending on how long you’ve been fasting:
Time Since Last Meal What’s Going On 0–4 hours Your body’s digesting food, using sugar for energy 4–12 hours Your insulin drops, and fat-burning kicks in 12–24 hours Your body starts cleaning up damaged cells 24+ hours Deep cellular repair, strong fat-burning mode
This is why fasting can help with weight loss, clearer thinking, and even aging more slowly.
The Most Common Mistakes (And How to Dodge Them)
If you’re new to fasting, here’s what usually trips people up:
Mistake #1: Starting Too Fast
If you try to fast for 20 hours on your first day, you're probably going to feel dizzy, cranky, or worse.
Fix: Start with 12 or 14 hours and build from there.
Mistake #2: Eating Junk After a Fast
Breaking a fast with sugary, greasy food defeats the whole purpose.
Fix: Eat protein, veggies, and some healthy fat. Think eggs, avocado, or a bowl of soup—not fries and soda.
Mistake #3: Forgetting Salt and Water
No food means no salt. No salt means headaches, fatigue, or cramps.
Fix: Add a pinch of salt to your water or use electrolyte supplements like LMNT or make your own with salt, lemon, and water.
FAQs: How, Why, and What Is Intermittent Fasting?
Q: Can I drink anything during a fast?
A: Yes. Stick to water, black coffee, plain tea, or electrolyte drinks with no sugar.
Q: Will fasting slow down my metabolism?
A: No. Short fasts can actually speed it up a bit. Long-term calorie restriction (not fasting) is what slows it down.
Q: Can I still work out while fasting?
A: Yep. Just listen to your body. Strength training during your eating window is ideal.
Q: Will I lose muscle?
A: Not if you’re eating enough protein and staying active. In fact, fasting can protect muscle while burning fat.
Q: Is fasting okay for women?
A: Yes, but some women feel better with shorter fasts like 14:10, or with a few more eating days mixed in. Hormones matter.
Tools to Make Fasting Easier
Apps to Track Progress
Best Info Sources
Helpful Supplements
Salt + lemon water (cheap and effective)
Final Thoughts: Why Intermittent Fasting Makes Sense
Intermittent fasting gives your body a break. You’re not starving—it’s just structured eating. Let your body do what it was built to do: reset, repair, and run better.
What you’ll likely notice:
Easier fat loss
Steadier energy
Fewer cravings
Clearer thinking
Better blood sugar
You don’t need to be perfect. Start small, stay consistent, and adjust as you go. Fasting isn’t for everyone, but for many people, it can be life-changing.