FASTING OR NOT: WHAT WORKS BEST?

Stela Nicol
Feb 1
4 min read

Updated: Sep 10

Photo: AI Image

Have you ever wondered if fasting is the secret to better health, or just another trendy fad? While intermittent fasting (IF) is all the rage right now, the concept of fasting itself isn’t anything new. People have been fasting for centuries for reasons ranging from religious to health-related. But with all the buzz surrounding IF, many women are asking: Does it actually work, or is it just another passing trend?

What is Fasting?

Fasting simply means going for extended periods without eating. The most common approach is intermittent fasting (IF), where you cycle between eating and fasting windows. There are different methods people typically follow:

16:8 Method – Fast for 16 hours, eat within an 8-hour window. This doesn’t mean you have to skip only breakfast; you can start your fasting window at any time that suits your schedule. For example, you could have breakfast and lunch, then fast through dinner.
18:6 Method – Fast for 18 hours, eat within a 6-hour window. Again, you could start your fast at any time, e.g. after lunch and eat earlier in the day if that works better for you.
24-hour fasts – Going a full day without food, usually for some people that means once a week or twice a month.
36-hour+ fasts – More extended fasting periods for deeper metabolic effects.

Each method has its own benefits, but before you dive in, it's always wise to consult your physician, especially if you have any underlying health conditions.

The Benefits of Fasting (If It Works for You)

If you do decide to try intermittent fasting or a bit longer fast, there are some solid benefits

Improved Insulin Sensitivity – Our bodies naturally become more insulin-resistant as we age, making it easier to gain weight. Some research suggests fasting can help balance blood sugar levels and reduce the risk of type 2 diabetes.
Fat Burning Instead of Just Weight Loss – Fasting helps your body switch from burning glucose (sugar) to burning fat. Since hormonal shifts in our 40s often lead to more belly fat, this can be a game changer. (You can also read "Weight loss vs Fat Loss: Making fat loss the priority over 40" for more insights)
Enhanced Brain Focus – Fasting may also have positive effects on mental clarity. When your body isn’t constantly digesting food, it may shift more energy toward brain function, improving focus and cognitive performance.
Cellular Repair & Anti-Aging – Fasting activates autophagy, which is basically your body’s way of cleaning out damaged cells and regenerating new ones. This could mean better skin, improved energy, and a lower risk of chronic diseases.

But, It’s Not for Everyone

While fasting can offer some great benefits, it’s not always the right choice for everyone. Women who are pregnant, breastfeeding, or have a history of eating disorders should avoid fasting, as it can impact nutrient intake and overall health. Additionally, if you have diabetes, low blood pressure, or other medical conditions, fasting may not be safe for you.

For some women, fasting might even work against their goals. Here’s why:

Hormonal Imbalances – If you're already dealing with stress, fasting could make things worse. It can increase cortisol (the stress hormone), which can actually promote belly fat storage. So, if fasting leaves you feeling stressed, edgy, or exhausted, it might not be the best option for you.
Potential Muscle Loss – As we age, we naturally lose muscle mass. If you’re not getting enough protein or incorporating strength training while fasting, you could be accelerating this process. Less muscle means a slower metabolism, which is definitely not ideal. (Curious to learn more? Check out "How to build a sustainable exercise routine in your 40s")
It’s Not Always Sustainable – Fasting works well for some women, but others might feel drained, moody, or dizzy. If it’s not something you can stick with or it’s affecting your well-being, it’s okay to reconsider.

If your body is telling you fasting isn’t working, listen to it!

The Case for Regular Meals

If fasting doesn’t feel good for you, guess what? You’re not missing out on the only way to stay healthy. Eating balanced, nutrient-dense meals throughout the day has its benefits:

Steady Energy Levels – No blood sugar crashes, no hangers (hunger + anger = not fun).
Better Workout Performance – If you’re lifting weights or doing intense workouts, fueling your body properly can help you see better results.
Supports Hormonal Health – Women’s bodies thrive on consistency. Balanced meals can help regulate hormones, keeping things like mood, metabolism, and sleep in check. ("To learn more about 'The Importance of a Balanced Diet' and what it means, read here.")

My Personal Take on Fasting

I’ve been fasting for over 20 years before it became trendy. Not because I was trying to be ahead of the curve, but because I just never felt like eating mostly breakfast. My normal was naturally fasting for about 18 hours without even thinking about it.

But in the past few years, I’ve started enjoying breakfast more, and my eating patterns have shifted. These days, if I work out early in the morning (say, 7:30 AM), I do eat after my session. Otherwise, I still tend to listen to my body and eat when I feel it’s right. And that’s the key: finding what works for you.

So … Fasting or Not?

At the end of the day, it’s all about what works for you. If skipping breakfast feels natural to you and gives you energy, great! If having a solid morning meal keeps you feeling strong and happy, also great!

The most important thing? Nourishing your body with whole, nutritious foods, staying active, and doing what feels right for you. Trends come and go, but how you feel is what matters.

Wellness "Wisdom", Continued ...

The information provided in this post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional consultation. Please consult a healthcare provider before making any significant changes to your diet, exercise, or wellness routine to ensure they align with your individual needs and circumstances.