If you’re here, you’re curious about intermittent fasting. It can be a really effective tool for a number of reasons from weight loss to blood sugar management.

Intermittent fasting has become one of the most popular nutrition strategies with many people diving in to at least give it a try. It’s simple, flexible, and can be adapted to almost any lifestyle. At its core, intermittent fasting is about shortening your eating window so your body has more time to rest, repair, and reset. In this guide, we’ll break down what intermittent fasting is, the benefits, how to try different approaches, and what to watch out for if you’re just getting started.

So what exactly is intermittent fasting? Unlike a traditional “diet,” it doesn’t tell you what to eat but rather when to eat. By giving your digestive system longer breaks between meals, your body has time to shift into processes that promote repair, balance, and recovery.

Some key benefits of intermittent fasting include:

Blood sugar management – helps improve insulin sensitivity and keeps blood sugar more stable
Appetite regulation – shorter eating windows often mean fewer opportunities to overeat
Immune system support – fasting may help reduce inflammation and improve immune response
Cellular repair and recovery – longer fasts promote autophagy, the body’s natural “cleanup” system
Hormone health – fasting can increase human growth hormone (HGH), which supports muscle repair and fat metabolism
Digestive rest – fasting gives your digestive system a much-needed break
Naturally fewer calories – with a smaller eating window, many people naturally consume less without strict tracking

Even the 12:12 protocol (12 hours of fasting and 12 hours of eating) can be a big shift for many people — and it’s often the best place to start.

HOW TO IMPLEMENT INTERMITTENT FASTING

There’s no one-size-fits-all approach to intermittent fasting. There are a number of protocols to follow. choosing what’s best for you is the most important factor for success. My advice - choose the protocol that you know you CAN do. If it works for you and you want to try a more advanced protocol, then you can take the steps to do so. It’s better to succeed and build than set unrealistic expectations and fail.

Here are some of the most common methods:

12:12 Protocol
- 12 hours of eating, 12 hours of fasting
- For example: Eat between 7 AM and 7 PM, fast overnight until breakfast
- Great for beginners or anyone new to structured fasting
14:10 Protocol
- 14 hours fasting, 10 hours eating
- Example: Eat between 9 AM and 7 PM
- A gentle step up from 12:12, offering more fasting benefits while still being very doable
16:8 Protocol
- 16 hours fasting, 8 hours eating
- Example: Eat between 11 AM and 7 PM
- One of the most popular fasting approaches, balancing results with sustainability
18:6 Protocol
- 18 hours fasting, 6 hours eating
- More advanced and usually best suited for people who have already adapted to fasting
- Not necessary for beginners, but some people find it works well long-term

What to Watch Out For

While intermittent fasting has many benefits, it’s important to tune into your body. Some challenges people experience include:

Getting overly hungry or struggling with unmanaged hunger
Increased cravings, especially for sugar
Low energy or fatigue
Difficulty sleeping
Mood imbalances or irritability
Disruption of the female cycle if fasting is too restrictive or prolonged

If you notice any of these issues, adjust your eating window or try a gentler approach like 12:12 or 14:10.

Who It’s Not For

Intermittent fasting isn’t the best strategy for everyone. It may not be suitable if you:

Are pregnant or breastfeeding
Have a history of disordered eating
Struggle with chronic low blood sugar or certain medical conditions
Are an athlete with very high training demands
Feel unwell or overly restricted while fasting

Always check with a healthcare provider before beginning a new nutrition strategy.

→ If you’re reading this and you’re thinking that this may not be for you, read our article: 10 Ways To Customize Any Diet For You

Taking Action

If you’d like to give intermittent fasting a try:

Start simple. Begin with the 12:12 protocol if you’ve never tried fasting before.
Choose one strategy. Pick a fasting window that feels doable for your lifestyle.
Test it for 1–2 weeks. Pay attention to your energy, hunger, sleep, and mood.
Track your results. Log what you eat, how you feel, and any benefits or challenges.
Decide if it stays or goes. Intermittent fasting should support your health, not make it harder.

Intermittent fasting is a flexible tool that can support better energy, digestion, and overall health — but the key is finding a version that works for you. Whether you start with a simple 12:12 or eventually move into a 16:8, consistency matters more than perfection. Start small, listen to your body, and build from there.

If you’d like a structured way to track your nutrition, energy, and habits while testing strategies like intermittent fasting, our program, The Balanced Body, includes food logs, progress tracking, and reflection tools to help you stay consistent.