Definition

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Common approaches include 16:8 (16-hour fast, 8-hour eating window), 5:2 (eating normally 5 days, restricting calories 2 days), and alternate-day fasting. IF focuses on when you eat rather than what you eat, though food quality still matters.

Why It Matters

Intermittent fasting can improve insulin sensitivity, support weight loss, reduce inflammation, enhance autophagy (cellular cleanup), improve metabolic health, and may support longevity. However, it's not appropriate for everyone—women with hormonal imbalances, history of disordered eating, or high stress may not benefit from IF.

Related Conditions

Insulin Resistance Diabetes Pre Diabetes Weight Management Metabolic Syndrome

Related Modalities

Clinical Nutrition Lifestyle Medicine Functional Lab Testing

Frequently Asked Questions

IF affects women differently than men due to hormonal sensitivity. Some women thrive with IF, while others experience disrupted cycles, worsened PMS, increased stress hormones, or thyroid dysfunction. Women with hormonal imbalances should approach IF cautiously and work with a practitioner to monitor effects.

During fasting, stick to zero-calorie beverages: water, black coffee, plain tea, and sparkling water. Even small amounts of calories (cream in coffee, bone broth) technically break the fast and may blunt some metabolic benefits, though research on this is evolving.