Fasting isn’t just a trendy diet — it’s a well-studied, ancient tool that promotes metabolic healing, cellular rejuvenation, and healthy aging. When done right, it’s about more than weight — it’s about wellness.

Intermittent fasting helps your body reset and rebalance. It supports energy production, hormone balance, and even brain function — and it might be simpler to start than you think.

What the Science Says: Intermittent Fasting Explained

According to Johns Hopkins Medicine, intermittent fasting involves switching between eating and fasting windows. Common types include:

• Time-restricted eating: Fast for 16 hours, eat during an 8-hour window
• 5:2 fasting: Eat normally for five days, restrict calories on two days
• Alternate-day fasting: Fast every other day

These methods trigger a process called metabolic switching — where your body shifts from burning glucose to using stored fat and ketones. Research shows fasting can:

• Improve blood sugar and insulin sensitivity
• Reduce blood pressure, inflammation, and cholesterol
• Promote fat loss and healthy weight
• Enhance brain health and activate autophagy (your body’s natural cell cleanup process)

Important Considerations & Possible Downsides

Fasting isn’t for everyone. Common issues include:

• Early hunger, fatigue, or irritability (usually fades within a few weeks)
• Low blood sugar in people on insulin or diabetes medications
• Benefits may be due to reduced calorie intake — not just fasting itself
• Not advised for pregnant or breastfeeding women, children, or those with eating disorders

A Functional Fasting Framework: How to Make It Work for Your Body

1. Ease Into It

• Start with 12-hour fasts (e.g. 7 PM to 7 AM) and gradually increase to 16–18 hours

2. Move During Fasting Windows

• Incorporate light exercise like walking, yoga, or resistance training during fasting periods
• Movement enhances autophagy and improves metabolic flexibility

3. Break the Fast With Whole Foods

• Focus on protein, fiber, and healthy fats
• Avoid processed carbs and sugars that undo your progress

4. Support Your Nervous System

• Chiropractic care can help regulate stress, digestion, and hormones
• Stress management is key for successful fasting

5. Stay Hydrated & Balanced

• Drink water, herbal teas, or electrolyte-rich drinks
• If you feel lightheaded or dizzy, consider adding sodium or minerals

Who Benefits the Most From Intermittent Fasting?

Fasting may be a great option if you’re:

• Trying to lose fat without losing muscle
• Looking to lower inflammation or improve insulin sensitivity
• Struggling with cravings or energy crashes throughout the day
• Wanting to simplify eating and ditch calorie counting

But it may not be the right time to fast if you’re:

• Pregnant, breastfeeding, or underweight
• Managing complex chronic conditions
• Struggling with high stress or disordered eating

Final Thoughts: Fasting Is About More Than Weight Loss

When combined with the right lifestyle practices, intermittent fasting becomes a tool for better focus, energy, resilience, and longevity.

To make it work long-term, pair fasting with:

• Gentle daily movement
• Whole, nutrient-dense meals
• Stress management and nervous system care
• Hydration and recovery

Start slow, be consistent, and give your body the support it needs to thrive — from the inside out.

Need help getting started?
We’ll help you:

• Pick the right fasting style for your schedule and goals
• Combine it with smart nutrition and movement
• Track your progress and adjust along the way