Every other day, it seems like there’s a new article about intermittent fasting or you come across someone else giving it a try.

The idea behind intermittent fasting is simple: by shrinking the window in which we eat, we can potentially tap into our fat stores for energy more efficiently and lose weight.  While there isn’t a ton of large-scale research on the full benefits and long-term effects yet, people who’ve tried it often report feeling better overall and having less inflammation, better sleep, and greater focus.

But, like everything, intermittent fasting isn’t a one-size-fits-all solution. For some, it can actually be counterproductive, especially if done in extremes or inconsistently. Before you dive in, ask yourself: what are your goals? What’s your lifestyle like? What habits or routines matter to you? How may it impact my overall health, medications and well-being? These should all be taken into consideration.

Personally, I don’t love the term “fasting.” It sounds restrictive.  It conjures the image of a painful diet that’s not very sustainable.  Instead, I think of it as “intermittent eating.”  How many hours a day do you spend eating joyfully?  Conversely, how many hours do you reward your body with a break from digesting? It’s this rest time that allows us to repair, restore and recover!

The truth is, there’s no magic number for how long your “intermittent eating” window should be. The key is finding what works for you. Start small.  If your day starts with breakfast at 6 AM and ends with a snack at 10 PM, that’s a 16-hour eating window. Try shrinking it by just an hour or two.  Maybe skip the early breakfast and eat after your workout, or cut out that late-night snack.  See how you feel enjoying a 14-hour eating window.  Does it fit your lifestyle? Does it support your goals? Does it leave you feeling good, without negatively impacting your mood, sleep, or energy levels? Go slow, and adjust from there.

If you’re curious about finding a window that works for you – or just want to weigh the pros and cons, let’s talk!

Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]

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