Hey there, it just me! If you’ve been with me on YouTube or you’re following my health journey, you already know I’ve been diving into fasting, high-protein meals, and balancing wellness with real life.
So today, I had someone ask a great question in the comments of my recent YouTube video about different fasting styles and how they affect long-term health. I thought it was the perfect time to dive deeper, and I’d like to share what I’ve learned—along with some helpful links and encouragement for your own journey.
Fasting comes in a bunch of different styles, and depending on how you do it, it can have a pretty big impact on how your body handles energy over the long haul. If you’re wondering how all this translates into real-world metabolic health—like better blood sugar control, fat burning, lower inflammation, and long-term wellness—these are the fixes I am personally working towards.
Spoiler: There’s no one-size-fits-all. Here’s the breakdown
1. Time-Restricted Eating (TRE)
(Example: 16:8 — fast for 16 hours, eat in an 8-hour window)
This one’s super popular—and for good reason. It’s easy to start and very sustainable. The idea is to give your body a break from constant digestion so your insulin can drop and your cells can do a little cleanup (aka autophagy, I can’t even pronounce it).
🧠 Benefits:
- Better insulin sensitivity
- Reduced inflammation
- Stable blood sugar
- Supports your natural circadian rhythm
🔗 Science-backed info: Johns Hopkins on intermittent fasting
2. Alternate-Day Fasting (ADF)
(Example: Eat normally one day, then eat ~500 calories the next)
This one’s a bit more intense, but studies show it can lead to major metabolic benefits and fat loss. That said, it’s not for everyone—it can be hard to stick with, and some folks end up overeating on the “normal” days.
🧠 Benefits:
- Significant weight and fat loss
- Lower LDL cholesterol and triglycerides
- Helps with insulin resistance
🔗 Want more detail? Cleveland Clinic on alternate-day fasting
3. The 5:2 Diet
(Example: Normal eating 5 days a week, 500-600 calories on 2 days)
This one’s got a nice balance. You’re not fasting every day, but you’re still giving your body a reset twice a week. It works well for people who want flexibility but still want to improve their metabolic health.
🧠 Benefits:
- Gentle weight loss
- Lower blood sugar
- Improved insulin response
- Lower IGF-1 levels (linked to aging and cancer risk)
🔗 More on this approach: Harvard Health on the 5:2 diet
4. Extended Fasting (24–72 Hours)
(Only done occasionally and with care!)
Okay, this one is powerful—but please don’t jump into extended fasting without doing your research and listening to your body. Extended fasting can kick autophagy into high gear and help with serious metabolic resetting. But it’s not for daily life, and it’s definitely not for everyone.
🧠 Benefits:
- Deep cellular repair (autophagy)
- Lower insulin and glucose
- Potential appetite reset
⚠️ Caution: This should be done with medical guidance, especially if you have diabetes, take meds, or are underweight.
🔗 More science here: Dr. Jason Fung on extended fasting
5. Early Time-Restricted Eating (eTRE)
(Example: Eat between 7 a.m. and 3 p.m.)
This one works with our natural body clock (even if it’s hard socially). Studies show that eating earlier in the day helps your insulin, blood pressure, and even hunger hormones.
🧠 Benefits:
- Better blood sugar regulation
- Reduced appetite
- Lower inflammation markers
🔗 Study from Cell Metabolism: Early TRE improves insulin sensitivity
So What’s the Best Fasting Protocol?
Honestly? The best fasting method is the one you can stick with over time.
Everyone’s different: Fasting affects people differently based on genetics, gender, activity level, and overall health. If you’re just starting out, Time-Restricted Eating (like 14:10 or 16:8) is a great place to begin. It’s flexible, easy to follow, and delivers solid benefits when paired with nourishing meals. I follow 16:8 and it works great for me.
Fasting isn’t magic. It’s a tool. Pair it with real food, good sleep, and movement, and you’ll be in a much better spot metabolically—now and in the long run.
Fasting has helped me feel more in control of my health, especially managing blood sugar and inflammation. It has made a big difference since the start of my health journey. It’s not about starvation or restriction—it’s about giving your body the space to reset if you will.
If you’ve tried any of these fasting styles or want to start, I’d love to hear your experience. Let’s encourage each other on this journey!
Drop a comment or message me on YouTube if this helped you! Thanks so much for hanging out with me here. Take care of your body, nurture your spirit, and keep showing up for yourself.
Until next time—grace and peace to you always. 💗
A Word for the Soul 💖 1 Corinthians 10:31 (KJV) Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.
Disclaimer: I am not a doctor or a dietician, I am just sharing what is working for me. Talk to your doctor before jumping into anything new, especially if you have diabetes or managing a chronic condition.