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A guide to fasting

Intermittent Fasting 

Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It is not about what foods you should eat, bur rather when you should eat them. This lifestyle change has been gaining popularity in recent years due to its potential health benefits. Intermittent fasting is also known as Time Restricted Eating (TRE). Rather than restricting the foods that you eat, when you practice fasting or TRE it involves restricting your eating window for a specific number of hours each day. For example, you may fast for 16 hours and eat all your meals within an 8-hour window. This could mean eating all your meals between 8.00am and 4.00pm, or between 12.00pm and 8.00pm., thus allowing the body to enter a state of fasting and burning stored fat for energy. It is often used as an effective way to lose weight, but it can also be used to improve one’s overall health. 

Is intermittent fasting healthy?

The main benefit of time restricted fasting is that it can lead to weight loss. Studies have found that it can result in decreased calorie intake and improved insulin sensitivity. It can also help regulate hunger hormones, which can help reduce cravings and make it easier to stick to a healthy diet. Another potential benefit of TRE is improved digestion, because it allows the system to rest and reset. When we eat, our bodies must devote energy to breaking down and absorbing the nutrients from the food we ingest. Fasting gives the body a break from this process and allows it to reset and repair. This can be beneficial for digestion and may reduce digestive issues such as bloating, constipation and heartburn. 

Additionally Fasting can help reduce inflammation as it improves antioxidant activity and lowers levels of insulin and glucose. Time Restricted Eating and Fasting can improve detoxification pathways in the body, as it is allowed to take a break from processing food, and can dedicate time to ‘house cleaning’ activities. 

Intermittent Fasting can also reduce levels of the stress hormone cortisol, which can help to reduce stress and improve sleep. Intermittent fasting has also been linked to increased levels of human growth hormone (HGH). HGH is a hormone that helps to stimulate tissue repair, muscle growth, and fat burning. This can help to improve muscle mass and lower body fat, contributing to a healthier body composition and metabolic health. Additionally, increased levels of HGH can help to slow the aging process, leading to improved physical and mental health.

How to know if intermittent fasting is for you

Although fasting is generally considered safe for healthy adults, as long as it is done in moderation, it is important to speak to a healthcare practitioner or qualified nutritionist to make sure it is the right choice for you. 

Fasting can be a beneficial practice for menopausal women, as it can help reduce symptoms such as hot flashes, night sweats, and mood swings. Fasting can also help reduce inflammation, which can help reduce joint pain and headaches associated with menopause. Additionally, eating during a restricted hour window during the day contributes to lowering the risk of heart disease and other chronic diseases. Finally, Fasting can help reduce weight gain that is sometimes associated with menopause.

However, Fasting is not recommended for people who are pregnant, nursing, children under 18, people with chronic health conditions such as diabetes, heart disease or high blood pressure, those with eating disorders, and those who are underweight or malnourished.

How to fast safely

Before starting a fasting protocol, it is important to speak with a healthcare professional to make sure it is the right choice for you. Also, it is important to be mindful of the type of fast you are doing, as some may be more restrictive than others. When done safely and with a comprehensive understanding of the process, Intermittent Fasting can be a great way to improve your health and to achieve your weight loss goals. To begin, start with a simple fasting pattern and gradually work up to more restrictive methods. Additionally, make sure to focus on eating nutritious foods and drinking plenty of fluids when you are not fasting in order to stay healthy and hydrated.

During a fast, you may consume water and other non-caloric beverages, such as herbal teas. Some people may also consume small amounts of calories in the form of bone broth or other low-calorie liquids. Additionally, you may choose to some raw fruits and vegetables. Some people may choose to consume coffee during their fasting hours. Coffee can help reduce hunger and cravings, as it can increase levels of hormones that assist in regulating appetite. Additionally, coffee can help increase alertness and energy levels. It is important to note, however, that coffee should be consumed in moderation during a fast, as it can lead to dehydration and other adverse effects. If taking caffeinated drinks during a fast, they should not contain milk or sugar. 

Also taking nutritional supplements can help to ensure your body is getting the essential nutrients it needs while fasting, to boost energy levels and avoid feeling lethargic. Probiotics and minerals, as well as glutathione and turmeric can be particularly beneficial whilst someone is fasting, as these will contribute to further support the body’s anti-inflammatory and detoxifying pathways. 


In conclusion, Fasting is a powerful and beneficial practice that has numerous health and mental benefits. With proper planning and preparation, Intermittent Fasting can help to improve overall health and well-being. While it is important to consult with a nutritionist before beginning any new diet or health regimen, Time Restricted Eating is a safe and effective way to increase energy, reduce inflammation, and improve mental clarity. With the right guidance and support, fasting can be a great tool to help you reach your health and wellness goals.

Taking nutritional supplements that are natural and contain no artificial additives can help to ensure your body is getting the essential nutrients it needs while Fasting. 

  1. Varady, K. A., Bhutani, S., Klempel, M. C., & Trepanowski, J. F. (2020). Improved Cardiometabolic Health After 8 Weeks of Alternate-Day Fasting in Normal-Weight Adults: A Randomized Clinical Trial. Frontiers in Endocrinology, 11, 532. doi:10.3389/fendo.2020.00532 
  2. Harvie, M. N., & Howell, A. (2020). Intermittent Fasting for Weight Loss and Metabolic Health. Frontiers in Endocrinology, 11, 463. doi:10.3389/fendo.2020.00463 
  3. Sáinz, N., & Patterson, R. E. (2020). Intermittent Fasting and Human Metabolic Health. Nutrition and Metabolic Insights, 13, 1179164820920495. doi:10.1177/1179164820920495 
  4. Mansell, P., & Robinson, S. (2018). Intermittent Fasting: A Potential Intervention for Weight Loss and Cardiovascular Disease Risk Reduction. Frontiers in Nutrition, 5, 10. doi:10.3389/fnut.2018.00010 
  5. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181–192. doi:10.1016/j.cmet.2013.12.008 




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