Intermittent fasting isn’t a diet. It’s an eating pattern. Most common forms are 16:8 (16 hours fasting, 8-hour eating window) or longer fasts that allow insulin levels to drop and the body to shift toward using stored fuel.
Research supports real benefits. A 2019 review in the New England Journal of Medicine showed intermittent fasting can improve insulin sensitivity, metabolic flexibility, and markers of inflammation. Studies in Cell Metabolism have also shown improvements in blood sugar control and fat oxidation when time-restricted eating is done consistently.
But how you break the fast matters.
Big spikes in ultra-processed carbs can cause sharp glucose swings. Prioritizing protein, fiber, and whole foods helps stabilize blood sugar and support muscle retention.
Appreciate Brittney Zeedik for explaining how to break a fast intelligently — not just fast longer, but fast smarter.
This 90 days is about doing it the right way.
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