Intermittent fasting has become one of the most talked-about approaches to healthy eating. But what exactly is it, and is it something everyone should be doing? Intermittent fasting simply means creating a longer period of time between your last meal of the day and your first meal the next day. For some people, this might mean finishing dinner at 7 p.m. and waiting until 9 a.m. to eat breakfast. The sweet spot seems to be the 16:8 technique where you are fasting for 16 hours and you can eat for eight hours For others, it may involve a different eating schedule. The important thing is that there is no single “correct” way to do it. Also remember, you can have water, herbal tea and black coffee while fasting if you choose.
From a functional medicine perspective, intermittent fasting can be viewed as a tool rather than a strict diet. Giving your body a break from constantly eating may help some people become more aware of hunger and fullness, reduce unnecessary snacking, and support healthier blood sugar balance. It may also encourage the body to use stored energy between meals rather than continually relying on energy coming in from food. Some people report feeling more focused, less bloated, and more energized when they have a consistent period without food.
Another potential benefit is that fasting can help people become more intentional about when and why they eat. Many of us eat because food is available, because we are stressed, because we are bored, or simply because it has become part of our routine. Creating some space between meals can help us distinguish true hunger from eating out of habit or emotion.
However, this is where one of the most important principles of functional medicine comes in: bio-individuality. There is no nutritional strategy that works perfectly for everyone. Our bodies, lifestyles, stress levels, sleep patterns, activity levels, age, nutritional needs, and relationship with food are all different.
Some people feel wonderful with intermittent fasting. They experience steady energy, better concentration, fewer cravings, and greater control around food. Others may experience fatigue, headaches, irritability, excessive hunger, poor concentration, or difficulty getting enough nutrition. If fasting consistently makes you feel worse, that is important information. It may simply mean that this approach isn’t right for you—or that the timing and structure need to be adjusted.
The goal should never be to force your body to follow a particular eating schedule simply because it is popular. Instead, pay attention to how your body responds. Are you energized? Are you sleeping well? Are you able to exercise and function normally? Are you getting enough protein, healthy fats, fiber, vitamins, and minerals? Are you enjoying your food and maintaining a healthy relationship with eating?
Intermittent fasting should also not become an excuse to eat poorly during your eating window. What you eat still matters. A nourishing diet based on whole, minimally processed foods, adequate protein, healthy fats, vegetables, fruits, and appropriate carbohydrates is far more important than simply counting the hours you spend without eating.
Ultimately, intermittent fasting is one possible tool—not a requirement for health. If it helps you feel better and supports your goals, it may be worth incorporating into your lifestyle. If it doesn’t, there are plenty of other ways to support your health.
The best eating pattern isn’t necessarily the one that is trending. It’s the one that supports your body, your lifestyle, and your long-term well-being.
Remember always that your microbiome is unique to you, much like a fingerprint.
To address specific health issues, I invite you to connect with me directly.
Faraz Berjis
Core Integrative Digestive wellness Inc.(CIDW)