92: Intermittent Fasting: Health Hack or Just Another Diet Craze?

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As more people explore new approaches to health and weight management, intermittent fasting has become a popular option. From time-restricted eating to alternate-day fasting, the idea seems simple enough: limit eating to a set window, and you’ll likely eat less overall. But for many—especially those dealing with Binge Eating Disorder (BED) or binge tendencies—the reality often looks quite different.

If it hasn’t worked for you, it’s not you who failed; it’s the method that’s failed you. Today, I’m diving into when and why intermittent fasting can fall short. Read on to learn why it may not be the best choice for everyone—and discover more balanced, sustainable ways to nourish your body and find peace with food.

Intermittent Fasting Isn’t for Everyone—And That’s Okay

Some people swear by intermittent fasting, saying it gives them more energy and mental clarity. And that’s understandable—there are physiological reasons why this can happen. For instance, intermittent fasting can lead to periods of ketosis, which can bring about a feeling of focus and alertness. Plus, if you fast for extended hours, your body may experience a temporary increase in growth hormone, which can create an energy boost.

Now, if intermittent fasting truly works for you—meaning you can go most of the day without food, break your fast without any urge to overeat, and feel steady in your energy and moods—then that’s great! But the reality is, for most people, especially those with binge eating tendencies, the experience isn’t as smooth. Maybe you started fasting with enthusiasm, energized by the science and positive stories, but now it doesn’t seem to be giving you the results it once did. Maybe it’s even started to feel like a struggle, or the old patterns that once worked just don’t anymore. And that’s okay. As we explore further, you’ll see that if intermittent fasting once served you but no longer does, it’s a natural place to re-evaluate and adjust. 

So let’s look at some key reasons why it may not be working—and why it’s okay to try a new approach:

• Binge-Restrict Cycle: Intermittent fasting can often set off a cycle of binging and restriction, particularly in people prone to binge eating. By fasting for extended periods, the body’s hunger signals intensify, making it more challenging to regulate food intake when the eating window finally opens. This pattern leads to periods of consuming large amounts of food in one sitting, only to restrict again after, which can become a repetitive, unhealthy cycle.
• Feeling Out of Control: Many who struggle with binge eating describe feeling powerless over their eating during a binge episode. While eating a lot of food in one sitting is already challenging, individuals with binge eating disorder may feel trapped in the behavior. They continue eating despite discomfort, experiencing a sense of detachment or “fog.” This state can amplify shame and guilt afterward, reinforcing self-criticism and further fueling the binge-restrict pattern.
• Nutrient Timing for Active Individuals: For people who engage in regular exercise, especially activities like strength training or endurance sports, the body requires steady protein and carbohydrate intake throughout the day to support muscle recovery and repair. Without consistent nutrition, intermittent fasters might break down muscle instead of building it, which counters the benefits of exercise. Those practicing intermittent fasting may feel fatigued, experience slower recovery times, and struggle to maintain muscle mass.
• All-or-Nothing Thinking: Intermittent fasting can encourage a mindset where people may constantly tweak their fasting approach, thinking, “If 16 hours isn’t working, maybe 20 will.” This tendency to progressively restrict can be harmful, leading to physical and emotional stress. Rather than building a sustainable routine, this approach can result in a cycle of increasingly severe restrictions, followed by periods of intense overeating. People may end up feeling trapped in extreme behaviors rather than finding a balanced approach to eating.
• Hormonal Fluctuations: Women’s nutritional needs change with hormonal shifts across the menstrual cycle. After menstruation, many women have more energy and find fasting easier. However, in the two weeks leading up to their period, progesterone rises, often resulting in increased cravings for carbohydrates, fatigue, and a need for more rest. Strict fasting during this phase can make symptoms worse, amplifying fatigue and cravings, and leaving women feeling unsatisfied and drained. Fasting approaches that ignore these natural fluctuations may not work well long-term.
• Life Stage Changes: Intermittent fasting can also be challenging across different life stages, such as perimenopause, menopause, or major lifestyle changes (e.g., pregnancy, postpartum, periods of grief or high stress). As people age, metabolism, muscle mass, and hormonal balances shift. For example, many women notice increased weight gain or changes in body composition during menopause, even if they maintain previous routines. Different strategies, such as more frequent meals or balanced, nutrient-dense diets, may better support these life stages than fasting does.

Self-Reflection: A Key to Lasting Change

What I want to leave you with today is not a one-size-fits-all answer but an invitation to get curious. Instead of committing to rigid rules, ask yourself: Is this working for me? Do I feel balanced and in control? Or am I stuck in a cycle of highs and lows, trying to make something fit that just doesn't feel right?

If something isn't working, approach it with a spirit of experimentation rather than self-judgment. Think, What if I adjusted my approach instead of scrapping it entirely? Maybe it’s about spacing out tracking days rather than quitting altogether, or tuning into your body’s signals in smaller steps. Progress doesn’t have to be all-or-nothing. It can be a series of small shifts toward a path that feels sustainable, enjoyable, and right for you.

To go deeper into strategies that fit your individual journey—whether you're managing life on a GLP-1, exploring intermittent fasting, or just optimizing your wellness—take a look at my mini-course: Five Mistakes People Make When Starting a GLP-1. We dive into everything from protein and fiber to understanding body composition, plus, you'll get access to live Q&A calls where I answer your questions directly. If you're ready for a guided, supportive space, this course could be the next step you need.