Intermittent Fasting for Health: A Beginner's Guide

In this week's episode, we dive deep into fasting—what it is, what breaks a fast, and the health benefits and risks. We'll also explore the pros and cons of different types of fasting, as well as the effects on both male and female hormone levels. This is the third episode in our 8-part 'Find Your Food Fit' series, where we help you create a sustainable eating plan that aligns with your lifestyle, health goals, and budget.

If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/metabolicphd. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day".

Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed.

Additional resources:

How to calculate your daily caloric needs: https://youtu.be/LSu2cnduh6M

Previous Optimizing Metabolic Health podcast episode to review basic nutrition concepts: https://youtu.be/uz__2EF08-s

Episode 2 of our "Find your Food Fit" series: The Mediterranean Way https://youtu.be/EB5uqRCDsQM

Timestamps:

(00:00:18) Episode introduction

(00:05:16) Fasting terms defined

(00:06:55) Types of intermittent fasting: Alternate day, modified alternate day, 5:2, TRE

(00:12:54) Why fast? General benefits

(00:16:00) What breaks a fast?

(00:18:49) How long to fast?

(00:20:28) Best eating window timing for TRE, circadian rhythms,

(00:26:36) Circadian rhythms and alternate day fasting

(00:29:08) Health benefits of intermittent fasting

(00:34:40) Autophagy activation and benefits

(00:36:03) Other mechanisms underlying fasting benefits

(00:37:35) Contraindications/who should not fast

(00:42:41) Female cycles and hormones with fasting

(00:45:50) Male hormone effects of fasting

(00:46:40) Nutrition short-falls and potential side effects

(00:49:17) Putting intermittent fasting into practice

(00:55:13) Closing

ABOUT US:

Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

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