FASTING MYTHS & women vs men
- 1 day ago
- 2 min read
Fasting is not a new health fad. It has been woven into human life for thousands of years—through food scarcity, cultural traditions and major religions including Christianity, Islam, Judaism, Buddhism and Hinduism. Modern research is now examining where fasting can be useful, where the claims go too far, and who needs extra care.
Fasting is simply a planned period without calorie-containing food. The main approaches include:
Time-restricted feeding (TRF): Eating within a set daily window, such as 16:8—16 hours fasting and 8 hours eating.
Intermittent fasting (IF): A longer fast, commonly up to 24 hours.
Alternate-day fasting: Alternating normal eating days with fasting or very-low-calorie days.
Extended fasting: More than 24 hours, potentially up to several days; this is not a casual health experiment.
What research says
Fasting is not magic, but it can be an effective structure for reducing energy intake, improving weight management and supporting glucose control. In a randomised controlled trial of 108 adults with metabolic syndrome, an 8–10-hour eating window modestly improved HbA1c compared with standard care, without major adverse events. Study link[pubmed.ncbi.nlm.nih]
A 2025 systematic review and meta-analysis of 20 randomised trials, involving 1,242 people, found TRF reduced body weight, fat mass, BMI and waist circumference. Study link[pmc.ncbi.nlm.nih]
You may have seen headlines claiming that eating within an eight-hour window raises cardiovascular-death risk by 91%. That figure came from an observational conference study using dietary recalls from only two days. It cannot show that fasting caused the outcome; illness, shift work, poor diet quality and other unmeasured factors could explain the association. It should not outweigh randomised trials, but it is a reminder that it works well.[pubmed.ncbi.nlm.nih][topdoctormagazine]
Women, exercise and cancer
Fasting can work for both men and women, but women should monitor energy intake, recovery, mood and menstrual regularity. More aggressive fasting may be unsuitable for lean, highly active women or those with a history of missed periods, while some research suggests benefits for women with PCOS, including improved menstrual regularity and androgen markers.[pubmed.ncbi.nlm.nih][mdpi]
Fasted training can suit walking, easy cardio and many strength sessions. However, eat beforehand for long endurance events, physically demanding work, or high-intensity training: pre-exercise feeding improves prolonged aerobic performance.[onlinelibrary.wiley]
Some clinicians and researchers are studying fasting or fasting-mimicking diets as an adjunct to cancer treatment, partly because fasting can lower glucose, insulin and IGF-1 signalling. But cancer cells are biologically diverse and may use several fuels, including glutamine. Fasting is not an approved cancer treatment but it can be a strong adjunct to improve health markers.[pmc.ncbi.nlm.nih][pubmed.ncbi.nlm.nih]
Action plan
Eat lower-carb, protein-centred meals with vegetables for three weeks.
Begin a consistent 16:8 TRF schedule.
After three weeks, trial one 24-hour fast only if you feel well and are medically appropriate.
Consider extended fasting only under qualified clinical supervision—especially if you have chronic disease, take medication, are pregnant, underweight, have diabetes, or have an eating-disorder history.
Break a fast with a small meal built around protein and non-starchy vegetables, then return to normal balanced eating.
Overall Fasting is a great way to supercharge your health goals.
