Since the beginning of the year, I’ve been using several different approaches to my diet and how often I eat, and the results are undeniable. My energy is up, my body is adapting, and I’m seeing big changes on the scale. But today, I want to talk about something that has made a big difference: Intermittent Fasting (IF).
Fasting isn’t new. Our ancestors did it naturally when food wasn’t always available. Now, science backs it as a powerful tool for fat loss, mental clarity, and better metabolic health. By giving the body a break from constant digestion, intermittent fasting helps optimize energy use, improve insulin sensitivity, and promote fat-burning. Let’s dive into why IF is such a game-changer.
What Is Intermittent Fasting?
Intermittent fasting is simple: You cycle between eating and fasting. Instead of focusing on what you eat, IF focuses on when you eat. It allows the body to switch between different fuel sources efficiently.
Here are some common fasting windows:
- 12/12 Method: Fast for 12 hours, eat within a 12-hour window (great for beginners).
- 16/8 Method: Fast for 16 hours, eat within an 8-hour window (very popular).
- 20/4 Method (Warrior Diet): Fast for 20 hours, eat within a 4-hour window.
Humans evolved with natural fasting cycles, and our bodies are built to handle periods without food. The Carnivore Diet, combined with intermittent fasting, amplifies these benefits—especially when it comes to fat loss, energy levels, and metabolic flexibility.
How Intermittent Fasting Affects Metabolism
The biggest impact of fasting is on metabolism. When you stop eating for an extended period, your body makes important shifts to burn fat and optimize energy.
- After 12 hours of fasting, your body starts running low on stored glucose from meals.
- At 16 hours, your body burns stored fat for energy—this is called lipolysis.
- Beyond 18 hours, the body produces ketones, an alternative fuel source made from fat.
Fasting also lowers insulin levels, allowing stored fat to be broken down. Lower insulin reduces the risk of insulin resistance and type 2 diabetes. This makes intermittent fasting a powerful tool for fat loss, stable energy, and improved metabolism.
The Key Benefits of Short-Term Fasting
Intermittent fasting isn’t just about skipping meals. It’s about helping the body work better. Here’s what fasting does:
- Boosts Fat Burning
- When insulin levels are low, the body switches to burning fat for fuel.
- This makes fasting a powerful tool for weight loss.
- Improves Insulin Sensitivity
- Fasting helps the body use insulin more efficiently.
- This lowers the risk of metabolic disorders like type 2 diabetes.
- Enhances Energy & Mental Clarity
- After 16 hours, the body starts producing ketones, a brain-boosting energy source.
- Many people feel sharper and more focused while fasting.
- Supports Cellular Repair (Autophagy)
- Fasting triggers a process called autophagy, where the body clears out damaged cells.
- This helps reduce inflammation and support long-term health.
- Reduces Inflammation
- Fasting lowers inflammation markers, reducing the risk of heart disease, arthritis, and some cancers.
Common Myths About Fasting
Fasting is surrounded by myths, but the truth is backed by science:
- Myth 1: Fasting Slows Metabolism
- Studies show short-term fasting actually increases metabolism by boosting fat-burning hormones.
- Myth 2: You Lose Muscle When Fasting
- The body prefers to burn fat first. Plus, fasting increases growth hormone, which helps preserve muscle.
- Myth 3: Fasting Makes You Feel Weak and Tired
- Some people feel sluggish at first, but once the body adapts, energy levels improve.
How to Get Started with Intermittent Fasting
Starting intermittent fasting is easy—just start small and build up. Here’s how:
- Begin with a 12-Hour Fast
- Stop eating after dinner and wait 12 hours before breakfast.
- Example: Dinner at 7 PM, breakfast at 7 AM.
- Gradually Increase Fasting Windows
- Once comfortable, move to 16/8 fasting (16-hour fast, 8-hour eating window).
- This is one of the most sustainable approaches.
- Stay Hydrated
- Drink water, black coffee, or herbal tea during fasting hours.
- This helps prevent hunger and keep energy steady.
- Prioritize Nutrient-Dense Foods
- When breaking a fast, eat whole, unprocessed foods.
- Protein, healthy fats, and minerals keep blood sugar stable.
Final Thoughts on Intermittent Fasting
Intermittent fasting isn’t about starving—it’s about optimizing. It helps the body burn fat, improve energy, and boost mental clarity. I’ve personally noticed that combining fasting with the Carnivore Diet makes everything easier and more effective.
As I continue this journey, I’ll keep tracking my progress and sharing insights. If you’ve been curious about fasting, I encourage you to start small, listen to your body, and enjoy the benefits. It’s one of the simplest, most effective tools for better health—and I’m living proof that it works.
See you tomorrow! 😊
Warmly,
Paul
