Intermittent fasting (IF) has grown well beyond a weight loss trend — and for good reason. By restricting eating to a specific window of time after an overnight fast, IF gives the body a break from constant digestion, opening a window for structural and biochemical healing. Dr. Talerico most often coaches clients into a 16/8 or time-restricted feeding approach, which typically means skipping breakfast and not eating after dinner.
The health benefits extend across six key areas:
- Weight loss. Fasting hours force the body to burn through glycogen stores in muscle, then turn to fat as an alternative fuel source — similar to how the ketogenic diet works, which is why the two approaches pair so well together.
- Blood sugar improvement. IF has been shown to help people with Type 2 Diabetes lose weight, lower overall caloric intake, reduce blood sugar, and improve insulin sensitivity.
- Heart health. Studies show IF improves cardiovascular risk factors, reflected in higher HDL (good) cholesterol and lower triglycerides and LDL (bad) cholesterol.
- Reduced inflammation. Chronic inflammation underlies heart disease, diabetes, obesity, and cancer. IF has been shown to help prevent and reduce this damaging immune response.
- Better brain function. IF enhances cognitive function, protects memory, and its anti-inflammatory effects may slow the progression of neurodegenerative disorders like Alzheimer’s disease.
- Decreased hunger. IF lowers leptin levels at night, which reduces hunger signals and supports greater weight loss over time.
IF may not be right for everyone. Those with Type 2 Diabetes should consult their doctor before starting, as medication adjustments may be needed. It is not recommended for children, teenagers, pregnant women, those with a history of eating disorders, or those with gallstones.