Intermittent Fasting – Signs that your body needs a reset
Author: Roxane Shymkiw
Do you find your energy plummets during the day, have trouble concentrating, or struggle with brain fog? These are signs that your body could use a reset. Intermittent fasting has gotten a lot of attention in the last 15-20 years, and for good reason. When done mindfully and with intention, it can be a simple, versatile way to support metabolic health, digestion and energy levels. Clinical trials have shown that intermittent fasting can help improve chronic health conditions by helping with weight control, lowering blood pressure and insulin resistance, and improving cholesterol and blood sugar levels.
What is intermittent fasting?
Intermittent fasting is a focusing pattern when you eat order what are you eatingcycling between eating and non-eating periods. Some of the more common methods include 5:2 (restricting calories 2 days a week and eating normally the other 5 days), time-restricted eating (16-hour fasting and 8-hour eating period), or alternate day fasting. Intermittent fasting is not skipping meals. it’s about creating space between meals so the body can recover.
Signs Your Body Can Benefit From Intermittent Fasting
Brain fog and lack of focus
Constant tiredness, low energy levels or energy disturbances between meals
Constant feelings of hunger
Difficulty balancing blood sugar or bloating
Persistent weight gain
Digestive discomfort
Chronic inflammation
What happens to the body during a fast?
When you eat, the body focuses on digestion, regulating blood sugar and storing nutrients, but during a fast, the body will begin to break down stored fat for energy. As the body shifts gears and starts using ketones for energy:
Insulin levels dropallowing the body to access stored energy more efficiently
Blood sugar stabilizes, which can improve mental clarity, focus and energy
Fat reserves become a source of fuel which supports metabolic flexibility and helps stabilize energy
Cellular repair processes increaseincreasing autophagy, which cleans up damaged cells and boosts brain function
Inflammation and oxidation can be reduced, and resistance to stress can be increased, giving the body a chance to repair itself
Digestive organs take a breakwhich supports gut health
Possible benefits of intermittent fasting (beyond weight loss)
Help stabilize energy by promoting the body to burn stored fat for fuel
Improve insulin sensitivity
Help stabilize blood sugar levels, which can improve mental clarity, focus and energy levels
Help relieve bloating, gas and indigestion by giving the gut a chance to rest and recover
Lower systemic inflammation
Improve gut microbiome diversity and abundance of beneficial microbes
Improvement of lipid metabolism and blood pressure
Whether intermittent fasting has long been a part of your lifestyle or you’re thinking it might be something you’d like to try, here are some tips to keep in mind while fasting:
Hydration matters: Water and herbal teas can help support energy and focus
Break your fast gently: start with a balanced meal that includes protein, fat and fiber
Listen to your body: Light hunger is normal, but dizziness or fatigue is not
Stress counts: if life is really stressful, it is not the best time to start fasting
Nutrition still comes first: fasting does not replace food — it works with it
Intermittent fasting is not a one-size-fits-all category. It works differently for women than it does for men, and during perimenopause, a more tailored approach is often needed. If intermittent fasting is new to you, it’s a good idea to check with a healthcare professional first to make sure this lifestyle change is safe for you. Listen to your body and seek guidance if anything feels out of the ordinary or out of the ordinary.
Intermittent fasting is not about restraint or willpower. It’s about giving the body a break from constant digestion so it can focus on repair, renewal and balance. Remember, intermittent fasting is a strategy and a tool, not a magic bullet. It’s just as important to have a healthy, balanced diet, adequate sleep, stress management and exercise to achieve long-term wellness. But, if intermittent fasting feels right for you, it can be a powerful way to reconnect with your body and give it a chance to reset and function at its best.
If you’ve been thinking about trying intermittent fasting or wondering if it could be right for you – reach out and book a free consultation with No Shoes Nutrition. Let us help you create a strategy that works for you!
Ready to take it a step further? Sign up for The Liver Lift
Our Liver Lift Group program starts this month, and few seats left! This program will help your body do what it already knows how to do, with a return to basics in a supportive and sustainable way.
References
Ashique S., Debnath B., Mojgani N. Modulation of gut microbes and health benefits of various fasting regimens. (2025) Curr Res Biotech. 10:100311 DOI:10.1016/j.crbiot.2025.100311
Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. (2021). Fasting interventions for anxiety, depression and anxiety symptoms: A systematic review and meta-analysis. Nutrients, 13(11), 3947.
de Cabo, R., & Mattson, MP (2019). Effects of intermittent fasting on health, aging and disease. The New England Journal of Medicine, 381(26), 2541–2551.
Ooi, TC, Meramat, A., Rajab, NF, Shahar, S., Ismail, IS, Azam, AA, & Sharif, R. (2020). Intermittent fasting enhanced cognitive function in older adults with mild cognitive impairment by inducing biochemical and metabolic changes: A 3-year follow-up study. Nutrients, 12(9), 2644.
