Intermittent Fasting

I'm love it when people ask me about Paleo, which happens more and more often.  They are normally very interested as I explain to them why I don’t eat grains, or avoid fat.  I explain about fitness and how I don’t do chronic cardio – they’re still interested.  I explain about the importance of sleep and sunshine – they’re even more interested.  This is the point at which I've learnt to stop.

Every time I've mentioned Intermittent Fasting they look at me like I'm crazy – and I realise I've completely lost them.  To someone carbohydrate adapted the thought of not eating every few hours is unthinkable.  The response I often hear is how dangerous fasting is, as, apparently, your body will immediately go into “starvation mode”, storing fat and using muscle for fuel.  They never have any evidence to back up this belief, it’s seems to be just a repetition of conventional wisdom they once heard.  From a source they can't remember.

I did a lot of research before I first tried Intermittent Fasting.  I think it’s best done on easy, stress-free days and as yet, I've not fasted on training days.  My preferred method of Intermittent Fasting is to have my evening meal and then not eat again until my evening meal the following night.  Because my diet is very low in carbohydrate (so I don’t have to worry about avoiding wild fluctuations in my blood sugar levels), and not shy in fat, I don’t feel hungry and find it easy to wait until the evening for my first meal of the day.  I also find on the day of the fast and the day after, I often have a lot more energy than usual.

I think fasting is a good exercising in learning hunger isn't something that must be feared and avoided.  It makes a lot of sense to me from an evolutionary standpoint – we haven’t always lived in times where food was constantly available.  I'm also very interested in studies suggesting fasting  appears to be very beneficial from a biological perspective.

What do you think about Intermittent Fasting?  Do you fast?  How do you explain it to people?

Why Intermittent Fasting Makes Sense on a Paleo Diet

Intermittent fasting (IF) has become one of the most talked-about lifestyle strategies in recent years — and for good reason. Especially when paired with a Paleo diet, fasting can help optimise fat metabolism, improve energy levels, and support long-term health goals. But what makes intermittent fasting such a natural fit for those eating a real food, grain-free, low-carb lifestyle?

A Return to Evolutionary Eating

From an ancestral point of view, fasting simply reflects how humans have eaten for most of history. Our hunter-gatherer ancestors didn’t have 24/7 access to supermarkets or snacks. Instead, food was often consumed after long periods of activity — or not at all, when hunting wasn’t successful. Intermittent fasting, therefore, mimics these natural rhythms, teaching the body to become fat-adapted and resilient.

By eliminating grains, sugars, and other highly processed foods — all of which spike insulin and drive hunger — Paleo eaters are uniquely positioned to benefit from fasting. When your metabolism runs on fat instead of sugar, going without food for longer stretches becomes not only feasible but energising.

Intermittent Fasting Benefits (Backed by Science)

Research into intermittent fasting continues to grow, with studies pointing to numerous health benefits, including:

• Improved insulin sensitivity and reduced risk of type 2 diabetes

• Cellular repair and autophagy, clearing out damaged cells

• Fat loss, particularly around the belly and internal organs

• Reduced inflammation and oxidative stress

• Mental clarity and focus, likely due to increased ketone production

• Support for longevity, via pathways associated with caloric restriction

Unlike traditional diets that involve constant restriction or counting calories, IF allows you to eat until satisfied during your eating window — which many people find more sustainable.

Common Fasting Methods (And What Works for Paleo)

While there are many ways to approach intermittent fasting, the most common protocols include:

• 16:8 – Fast for 16 hours, eat within an 8-hour window (e.g. 12pm–8pm)

• 20:4 – A more condensed eating window for advanced fasters

• 24-hour fasts – One meal a day (OMAD), or dinner-to-dinner fasting once or twice per week

• 5:2 method – Eat normally 5 days a week, reduce calories significantly (e.g. 500–600) on 2 non-consecutive days

For Paleo followers, many prefer 16:8 or 24-hour fasts paired with nourishing, whole food meals. Starting your fast after dinner and breaking it the next evening works particularly well with a high-fat, moderate-protein approach.

But Isn’t Fasting Dangerous?

The “starvation mode” myth is one of the most persistent — and least evidence-based — arguments against intermittent fasting. While long-term extreme caloric restriction can slow metabolism, short-term fasting (12–24 hours) does not result in muscle loss or metabolic shutdown. In fact, fasting can boost human growth hormone (HGH), preserve lean muscle, and enhance fat burning — especially when paired with strength training and proper nutrition.

Of course, fasting isn’t suitable for everyone. If you're pregnant, breastfeeding, underweight, or have a history of disordered eating, consult a practitioner before trying IF. And always listen to your body — fasting should feel challenging, not stressful or punishing.

How to Make It Easier

• Stay hydrated: Herbal teas, water, and black coffee can all help

• Stay busy: Fasting is easier when your mind is occupied

• Eat nutrient-dense meals: What you eat when you eat matters

• Break your fast gently: Prioritise protein, healthy fats, and vegetables

Is Intermittent Fasting Right for You?

Like all aspects of Paleo, the key is personal experimentation. Start slow, ease in, and observe how your body responds. Many people are surprised to find just how much mental and physical freedom comes from not needing to eat all the time.

So — do you practise intermittent fasting as part of your Paleo lifestyle? Which fasting window works best for you? Have you noticed changes in your energy, digestion, or weight? Share your story in the comments below — I’d love to hear how IF is working for you.