Is Intermittent Fasting Healthy?

There’s no one-size-fits-all approach when it comes to nutrition. Our bodies are beautifully unique. We all have different needs, preferences, and rhythms. Some people feel great going long stretches without food, while others start to notice dips in energy or mood just a few hours after a meal.

Finding what works for you is the key. It’s about tuning into your body, noticing how you feel, and choosing the eating habits that help you feel energized, balanced, and strong.

For me personally? I do a version of “intermittent fasting” that fits naturally into my lifestyle. Most nights, I’m finished eating around 7pm and I don’t have breakfast until after 7am so that’s a 12-hour fast without really trying. But I don’t believe intermittent fasting is some magical fat-loss tool. As a trainer and health coach, I see it as just one way to help manage calories. If it works for you, great! But it’s not the only way to stay healthy.

No matter your approach, here’s what I always recommend:

• Focus on eating sensibly portioned meals with mostly plant-based foods…think veggies, fruits, nuts, seeds, and healthy fats.
• Include lean protein, whole grains, and dairy (if you like it) to round things out.
• And of course-move your body! Cardio + strength training is the dream team. Building muscle helps you burn more calories even when you’re resting. Yes, muscle really is the secret sauce!

Now, if you’re curious about intermittent fasting (IF), let’s explore both sides of the story-what’s great about it and what to watch out for.

What Is Intermittent Fasting?

Intermittent fasting (or IF) isn’t a diet-it’s an eating pattern. Instead of focusing on what you eat, it’s about when you eat. Typically, you cycle between periods of eating and fasting during a 24-hour day. One of the most common methods is the 16:8 approach where you fast for 16 hours and eat during an 8-hour window. But there are other styles too, like 14:10, 5:2 (where you eat normally five days a week and restrict calories on two non-consecutive days), or simply extending your natural overnight fast, like I do. The idea behind IF is to give your body a break from constant digestion, which may help support metabolic health, fat loss, and energy levels. But like any wellness tool, how (and if) it works depends on you.

Related: Best Breakfast Ideas For Busy Mornings

The Pros of Intermittent Fasting

Intermittent fasting has become a popular tool in the wellness world and for good reason. Many people have found it helpful for managing weight, simplifying their eating routine, and improving energy levels. Here are some of the potential upsides:

1. Gives Your Digestion a Break

IF gives your digestive system time to rest and reset between meals. Some people notice less bloating and better gut comfort by allowing more space between eating windows.

2. Can Support Blood Sugar Control

When done correctly, intermittent fasting may help with insulin sensitivity by reducing the number of blood sugar spikes throughout the day-something that can benefit overall metabolic health.

3. Encourages Mindful Eating

Rather than grazing all day, IF creates a window where you eat your meals intentionally. This can help reduce mindless snacking and create more structure in your eating routine.

4. Might Help with Weight Management

Some people find that fasting naturally helps them eat fewer calories and lose weight—especially when paired with whole, nutrient-dense meals. But again, it’s not magic. It’s just another strategy that might work for you.

5. Simplifies Mealtime Decisions

If your schedule feels jam-packed, skipping a meal (like breakfast) can actually make your day feel a little easier. Fewer meals means fewer decisions, less prep, and less cleanup.

The Cons of Intermittent Fasting 

As helpful as intermittent fasting can be for some, it’s not ideal for everyone. And if you’re not careful, it can actually work against your goals. Here are a few drawbacks to be aware of:

1. Rebound Overeating

Going too long without eating can make you feel ravenous and when it’s finally time to eat, you may end up overdoing it. That kind of “make up for lost time” eating can cancel out any calorie savings and make you feel sluggish.

2. Mood Swings & Crashes

Not everyone handles hunger well. Low blood sugar can lead to irritability, anxiety, and what I like to call the “hangry monster.” If fasting leaves you cranky, it may not be the right choice.

3. Poor Sleep

An empty stomach at bedtime isn’t exactly soothing. Hunger can disrupt your sleep, and we all know how important a good night’s rest is for weight management, energy, and recovery.

4. Low Energy or Workout Fatigue

Fasting can make workouts feel harder especially if you’re strength training. When you’re low on fuel, it’s tough to perform well, and you might experience headaches or general fatigue.

5. Stress on the Adrenals

Going long periods without food can spike cortisol (your stress hormone). Over time, that can backfire especially for midlife women who are already dealing with hormonal changes. If fasting is leaving you stressed and anxious, your body is telling you something.

What I Think About Intermittent Fasting

At the end of the day, intermittent fasting is just one approach. It’s not right or wrong—it’s all about how it makes you feel.

If fasting feels good and helps simplify your life-awesome. If it leaves you moody, tired, or anxious-it’s okay to let it go. Your health journey doesn’t need to follow someone else’s rules. You get to make the rules.

My best advice? Stick with the basics: eat real food, move your body regularly, and listen to your energy, your hunger cues, and your mood. And remember, building muscle is one of the most effective ways to burn more fat and age strong.

Have you tried intermittent fasting? What works best for your body and lifestyle? I’d love to hear your experience. Drop a comment below!

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