Fasting. It’s no longer just something you do before a blood test, it's talked about a lot and it’s everywhere. From biohackers to busy mums, people are raving about the benefits of giving their digestive system a break. But not all fasting is created equal, and it's definitely not for everyone.

Let’s break down three popular types of fasting, who they’re good for (and who should give them a miss), and the benefits you can expect, including a little something called autophagy.

Time-Restricted Eating (TRE)

Example: 12:12 or 16:8 - you eat within a set window and fast for the rest of the day.

✅ Good for:

• People with busy schedules (no calorie counting)

• Anyone wanting better blood sugar balance or improved energy

• Early stages of weight loss

• Those with mild digestive issues (like bloating or sluggish digestion)

❌ Not ideal for:

• Pregnant or breastfeeding women

• Those with a history of disordered eating

• People under chronic stress (fasting can add fuel to the fire)

• Anyone with adrenal issues or low blood sugar

• Children

⭐ Benefits:

• Supports stable blood sugar and fewer energy crashes

• Encourages fat-burning over time

• Helps regulate hunger hormones like ghrelin

• Gives your gut a much-needed rest from constant digesting

24-Hour Fasts (1–2 Times a Week)

Example: Eat dinner at 6 pm and then don’t eat again until 6 pm the next day.

✅ Good for:

• People experienced with fasting or looking to push past a weight loss plateau

• Those wanting to trigger autophagy, your body’s cellular spring-cleaning process

• People looking to improve insulin sensitivity or reduce inflammation

❌ Not ideal for:

• Beginners to fasting

• Women who are stressed or have hormonal imbalances

• People with blood sugar dys-regulation or low body weight

• Anyone under high physical or emotional stress

• Children, Teenagers or athletes who need steady fuel

⭐ Benefits:

• Encourages deep healing and repair (via autophagy)

• Resets your hunger cues

• Can reduce inflammation and help with cravings

• Powerful for brain health and longevity

5:2 Fasting (Modified Calorie Days)

Example: Eat normally 5 days a week and eat around 500–600 calories on 2 non-consecutive days.

✅ Good for:

• Those who prefer structure but still want food every day

• People looking to lose weight gradually

• Anyone who struggles with all-or-nothing approaches

❌ Not ideal for:

• People with thyroid or hormone imbalances

• Anyone with an unhealthy relationship with food

• If you’re already under-eating or skipping meals due to stress

⭐ Benefits:

• Supports weight loss while still allowing flexibility

• May help reduce belly fat and improve cholesterol

• Easier adherence for people who like routine

A Word on Autophagy

Autophag, aka “self-eating”, is your body’s way of clearing out damaged cells and recycling them. It kicks in when you stop eating for a while, during longer fasts or TRE. It’s like chucking out the rubbish, repairing what’s useful and leaving you with a tidier, healthier body.

Why Fasting Helps Your Gut

Imagine your digestive system is like your inbox, constantly flooded with messages (aka meals). Fasting gives your gut time to catch up, repair and reset, which can help reduce bloating, support a healthier gut lining and your microbiome.

Key Takeaway

Fasting isn't magic but it can be a powerful tool if done with the right intention and guidance. It’s not about starvation or punishment. It’s about creating space for your gut to heal, for your hormones to balance, and for your body to do what it’s naturally designed to do.

Always listen to your body. And if fasting doesn’t feel right? That’s okay. There are plenty of other ways to support your health, including eating nourishing meals, moving daily, and getting some proper rest.

Want some help figuring it out? Drop me a message or click here to book a free chat.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.