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Navigating Intermittent Fasting

Intermittent fasting (IF) has become a popular strategy for achieving various health goals. Using insights from Zoe Health and Nutrition, this blog aims to guide you through the process of establishing an IF routine that aligns with your health goals.

Understanding Intermittent Fasting:

IF is an eating pattern that alternates between periods of eating and fasting. Unlike diets focused on what to eat, IF emphasizes when to eat. This approach has been linked to numerous health benefits, including improved metabolic health, weight loss, and even brain function improvements.

Choosing the Right Protocol

Zoe Health and Nutrition suggests several intermittent fasting methods, including:

  1. Time-Restricted Eating (TRE): This involves setting a daily eating window. The most common form is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

  2. 5:2 Fasting: Eat normally for five days a week and restrict calorie intake to about 500–600 calories on the other two days.

  3. Eat-Stop-Eat: Involves 24-hour fasts once or twice a week.

  4. Alternate-Day Fasting: Alternating normal eating days with fasting or reduced-calorie days.

Implementing Your IF Plan

To start your IF journey, consider these steps:

  1. Assess Your Lifestyle: Choose an IF method that aligns with your daily routine and is sustainable in the long term.

  2. Start Gradually: Begin with a less restrictive fasting approach and gradually increase the fasting duration.

  3. Stay Hydrated: Drink plenty of water during fasting periods to maintain hydration.

  4. Balanced Diet: Focus on a balanced diet during eating periods, incorporating a variety of nutrients.

Health Benefits and Research: According to Zoe Health and Nutrition, IF may offer various health benefits, including weight loss, improved heart health, and potentially reduced risk of type 2 diabetes. However, individual results can vary, and more research is needed to understand the long-term effects fully.

Potential Challenges: Initially, you might experience hunger pangs or changes in energy levels. To manage these, stay hydrated, engage in light physical activity, and ensure nutrient-rich meals during eating periods.

Who Should Avoid IF: IF is not suitable for everyone. Children, pregnant or breastfeeding women, individuals with certain health conditions, and those with a history of eating disorders should consult a healthcare provider before starting IF.

Intermittent fasting, as presented by Zoe Health and Nutrition, offers a flexible approach to eating that can be tailored to individual needs and preferences. Before embarking on this journey, it's crucial to consult with healthcare professionals and consider your personal health goals and lifestyle.

For more detailed guidance on intermittent fasting and personalized advice, explore Zoe Health and Nutrition's resources. You can visit the website here.


Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie


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