Is Intermittent Fasting Right For Me?

Intermittent fasting (IF) has officially hit the mainstream. From podcasts to social media to that friend who swears by it, it’s clear that this eating pattern has people talking and often, not eating (at least for part of the day). But here’s the real question: is intermittent fasting right for you?

Let’s dive into the pros and cons, and who could potentially benefit vs who should steer clear of this trend.

First, What Is Intermittent Fasting?

Intermittent fasting is a diet trend less about what you eat and more about when you eat. It involves cycling between periods of eating and fasting, and there are a few popular versions:

  • 16:8 – Fast for 16 hours, eat within an 8-hour window (e.g. 12–8pm).

  • 5:2 – Eat normally five days a week, and consume very few calories (usually 500–600) two non-consecutive days.

  • 24-hour fasts – Fasting from dinner one day to dinner the next, once or twice a week.

The idea? Giving your body time to rest from digestion and tap into deeper metabolic healing.

Some Research Backed Benefits of Intermittent Fasting (When It’s a Fit)

1. Metabolic Boost

Fasting improves insulin sensitivity, reduces blood sugar, and may help regulate appetite hormones like ghrelin and leptin. Translation? Better energy and fewer cravings.

2. Cognitive Clarity

Fasting can support brain function by promoting autophagy (a cellular “clean-up” process) and increasing levels of BDNF, a protein that supports learning and memory.

3. Reduced Inflammation

Fasting may reduce systemic inflammation, the root of many chronic conditions.

4. Weight and Fat Loss

By reducing the eating window, many people naturally eat fewer calories—and burn more fat—without obsessively tracking every bite.

5. Longevity Support

Animal studies suggest that intermittent fasting may activate genes linked to longevity and protect against age-related diseases.

Who Tends to Thrive on IF?

Intermittent fasting is not for everyone. IF tends to work well for:

  • Men – Especially those with insulin resistance, weight around the midsection, or elevated blood sugar.

  • Women with PCOS or insulin resistance – Cautiously applied, IF can help regulate hormones and metabolism.

  • People with stable blood sugar – Who don’t get “hangry” easily.

  • Busy folks who prefer structure – If you’re someone who likes fewer decisions, a defined eating window can simplify your day.

But… It’s Not for Everyone

Despite the hype, intermittent fasting isn’t a one-size-fits-all tool. It can backfire for certain people, especially if done too aggressively or without support.

IF might Not Be Ideal For:

  • Women under high stress – Fasting is a stressor. If your nervous system is already maxed out, IF can push your cortisol even higher.

  • People with thyroid issues – Especially hypothyroidism. Longer fasts can downregulate metabolism if not done thoughtfully.

  • Those with a history of disordered eating – IF can be a slippery slope back into restriction and control.

  • Very active individuals or athletes – Fasting windows may not supply enough fuel for recovery and performance.

  • Pregnant or breastfeeding women – Nope. Nourishment and blood sugar stability are the priority here.

  • People with adrenal fatigue or burnout – These folks often need consistent nourishment to rebuild.

  • Menopause - With all the fluctuations during peri and post-menopause, fasting may not be the ideal fit as restricting food can trigger a stress response which for some may lead to additional hormone dysregulation.

How to Tell If It’s a Good Fit

Here are a few signs that intermittent fasting might not be working for you:

  • You're feeling cold, irritable, anxious, or dizzy

  • Your sleep is worse

  • Your period becomes irregular or disappears

  • You feel fatigued or foggy during your fasting window

If you’re seeing these symptoms, it may be a sign your body needs more nourishment or a gentler approach.

Curious to Try It? Start Here

  • Ease in slowly. Try a 12-hour overnight fast to begin (e.g. 7pm–7am) before pushing to 14 or 16 hours.

  • Hydrate well. Water, herbal teas, and electrolytes are your friends.

  • Break your fast with protein, healthy fat, and fiber—not sugar or coffee alone.

  • Listen to your body. Fasting should feel empowering, not punishing.

Bottom Line:

Intermittent fasting can be an incredible tool—but only if it aligns with your body's needs, stress levels, and lifestyle. When done mindfully, it can reset metabolism, support longevity, and bring a beautiful sense of clarity to body and mind. But remember, the goal isn’t to push through hunger or override your signals—it’s to create a sustainable rhythm that nourishes you.


Blood Sugar Management, Weight LossSerena Gee