Hi Reader
I can honestly say that intermittent fasting has been one of the best things I’ve done for my health. It’s simple, flexible, and for me, it’s made a noticeable difference in how I feel — more energy, better digestion, and far fewer sugar cravings.
So what exactly is intermittent fasting? In simple terms, it’s giving your body a daily rest period from eating — a window of time when you eat, and a window when you don’t. This pause allows your body to switch from digesting and storing food to repairing, cleansing, and using up stored energy.
🔬 Why It Works
There’s a growing body of research showing the benefits of time-restricted eating:
- Improved blood sugar balance – Fasting periods can improve insulin sensitivity and help regulate appetite hormones.
- Weight management – When you eat within a shorter window, you naturally reduce calorie intake and support fat metabolism.
- Cellular repair – After about 12 hours without food, your body starts a process called autophagy, which clears out damaged cells — a key part of slowing ageing and reducing inflammation.
- Better brain health – Fasting may also support brain function and reduce the risk of cognitive decline over time.
⏳ How Long Should You Fast?
The benefits can begin with as little as a 10-hour overnight fast, meaning you leave at least 10 hours between your last bite in the evening and your first the next morning.
For example, if you finish dinner at 7 pm, you’d eat breakfast no earlier than 5 am (which most of us already do without realising!).
However, the optimal window for most people is around 12–14 hours, allowing your body to move deeper into the fat-burning and repair phase. The key is to build up gradually and find what feels right for you.
💡 Tips for Getting Started
- Start small: Begin with 10–12 hours and add an hour each week until you find your sweet spot.
- Stay hydrated: Drink plenty of water, and herbal teas are great too.
- Delay breakfast slightly: Simply push your first meal back by an hour — it’s often the easiest way to begin.
- Eat nourishing foods: When you do eat, focus on whole, nutrient-rich meals to make the most of your eating window.
- Be consistent: The benefits build up over time — even doing it most days of the week helps.
🌿 My Experience
I started by simply finishing dinner a little earlier and waiting until mid-morning for breakfast. I now usually fast for around 14 hours overnight, and it feels completely natural. My energy is steadier, I no longer feel the mid-morning slump, and I’m genuinely less hungry in the evenings. It’s amazing how such a small shift in routine can have such a big impact.
 |
£5.00
Time Restricted Eating - A guide to Aging Well
Discover how a simple shift in when you eat can transform your energy, support healthy aging, and help you feel your... Read more |
⚖️ A Note of Caution
Intermittent fasting isn’t for everyone. If you’re underweight, have a history of disordered eating, or certain medical conditions, it may not be suitable. And if you find it leaves you tired or irritable, it’s a sign to adjust your timing or stop.
But for many of us, it’s a simple, sustainable way to improve energy, support a healthy weight, and give our bodies a much-needed rest each day. It’s definitely worth trying — gently and with curiosity.
💬 Want to Give It a Try?
If you’d like help finding an intermittent fasting routine that fits your lifestyle — one that supports your energy, hormones, and long-term health — let’s chat.
You can book a free 45-minute health review with me 👇🏻, and we’ll look at small, realistic changes that can make a big difference.
Have a great weekend
Rebecca
