Intermittent Fasting: Worth a Try? + Gut-Healthy Barley

And recipes!

Happy Wednesday! Today, we are taking a look at a topic we both get asked about often: Is Intermittent Fasting Healthy? Can it lead to sustainable weight loss? Are there side effects? Get our takes, along with a look at various types of fasting, the pros and cons, and food guidelines to follow if you want to try intermittent fasting.

We also highlight one of our favorite gut-healthy grains: Barley. It can be a great addition to your diet as it’s both versatile and cost-effective. See what makes barley a good choice for anyone wanting to add more fiber to their diet. Plus, we’re sharing recipes!

We want to know: Have you tried intermittent fasting? What are your thoughts on it? Share in the comments.

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Intermittent Fasting: Should You Try It?

Dr. Weil's Take:

Intermittent fasting generally involves cycling between periods of eating and fasting. There are several popular methods, such as the 16:8 plan (16 hours fasting, 8 hours eating), alternate day fasting, or more extended fasts that last 24 hours or longer.

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The idea is that giving the body regular breaks from food can improve metabolism, reduce inflammation, and activate cellular repair mechanisms.

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There is some good research suggesting that intermittent fasting may mimic some of the effects of caloric restriction - a well-documented practice in which total daily calories are reduced by 15 to 40 percent. In animal studies, caloric restriction has consistently been shown to extend lifespan and reduce the risk of serious diseases like diabetes, cardiovascular disease, and cancer.

Intermittent fasting appears to trigger similar processes, especially autophagy, the body’s cellular “cleanup” system. Autophagy helps remove damaged cells and proteins, and its decline is associated with aging and age-related diseases such as Alzheimer’s and Parkinson’s. Some animal studies suggest that fasting may protect brain function and lower the risk of neurodegenerative disorders, though human data are still limited.

When it comes to weight loss, the evidence is mixed. While some people see results, body metabolism may actually be induced to slow down when meals are skipped, which would suggest fasting practices wouldn’t help with weight loss.

While more studies are needed, the evidence so far for the health benefits of intermittent fasting should make us rethink what seems to be a modern cultural imperative: to avoid hunger at all costs.