Over the past few weeks we have discussed various eating plans including the Mediterranean diet, the low-carbohydrate, ketogenic and Paleo diets, as well as plant-based and vegan diets. This week we discuss intermittent fasting.
The focus of intermittent fasting is on time-restricted eating (e.g., 16:8). The fasting window can vary, with men usually doing well on longer fasting windows than women. Intermittent fasting can be applied to any of the above-mentioned eating plans but the key is to make sure to eat nutritious foods within the chosen eating window.
Benefits of intermittent fasting
- Supports metabolic health. Fasting can improve insulin sensitivity and help regulate blood sugar, reducing risk of Type 2 Diabetes.
- Promotes fat burning. During fasting periods, the body shifts from using glucose to burning stored fat for energy.
- Cellular repair and renewal. Fasting triggers autophagy (cell death), a process where the body clears out damaged cells and regenerates new ones.
- May support weight management. By naturally reducing eating windows, it can help lower overall calorie intake without strict dieting.
- Supports brain health. Fasting has been linked to improved cognitive function and may help protect against neurodegenerative conditions.
- Reduces inflammation. Fasting can lower markers of chronic inflammation, supporting overall health.
- Encourages mindful eating. Fasting creates more awareness around hunger, satiety, and eating patterns.
Potential negative effects include:
This diet is not ideal for people who are chronically stressed or suffering with adrenal fatigue and it can also trigger disordered eating patterns.
- Elevated stress hormones. Fasting increases cortisol and adrenaline which can worsen anxiety, insomnia, and palpitations in certain people.
- Blood sugar dysregulation. Skipping meals may cause hypoglycemia which can leads to irritability, brain fog, and binge-restrict cycles
- Hormone disruption, especially in women. Intermittent fasting suppresses leptin and thyroid signaling. It may also disrupt menstrual cycles and impair fertility.
- Exacerbate adrenal fatigue patterns. Fasting while already depleted can worsen exhaustion
- Reduction in metabolic flexibility. Fasting slows metabolism in chronically stressed individuals
From a nervous system and energetic perspective, diets that restrict fuel, protein, or timing can signal threat rather than nourishment. Chronic under-eating impairs our vagal tone, hormonal rhythms, and immune resilience.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 19 March 2026 to learn more. Listen to my next interview on Thursday at 7.45am.