 Fasting can be very Good. Underfuelling can be very Bad. They are not the same thing
I’m writing this in response to questions I often receive from clients, such as:
Let’s be clear about four things;
Now remember I am not a doctor, and as I say below fasting isn’t suitable for everyone. people with certain conditions aren’t advise to fast and you should check with your GP is you have any health conditions Also beware of rearranging your life and changing behavior after reading any one book, article or podcast! If you’ve read my previous blog on the dangers of RED-S and hypothalamic amenorrhoea (HA), you’ll know that chronic energy deficiency can have serious consequences, particularly for hormonal and reproductive health—for all genders, but especially for those who are biologically female. But correctly applied fasting does not automatically trigger these issues. In fact, quite the opposite: when done properly, fasting can support metabolic health and hormonal balance. **What Is Fasting? Fasting: A Tool, Not a Deficit** Fasting, when done correctly, is a planned period without calorie intake or insulin stimulation. It gives your digestive and metabolic systems a purposeful rest. Research shows that fasting can:
Fasting will not harm your metabolism, stress your adrenals, or cause malnutrition—unless it’s overdone or paired with insufficient nutrition. What counts as “overdone” or “done incorrectly” is highly individual and depends on age, gender, lifestyle, goals, health status, weight, and activity levels. Fasting must be followed by nutritious feasting to prevent underfuelling and its consequences. Fasting is a controlled pause, not a starvation state. During your eating window, you should refuel with nutrient-dense foods that restore energy, nourish your body, and replenish your stores. Common Fasting Protocols There are many protocols when it comes to fasting and the right approach for you is very personal and depends on your goals and lifestyle and experience The easiest, safest, and most widely used method is: • Time-Restricted Eating (TRE) Examples: 12:12, 14:10, 16:8, 18:6. A 12:12 window means you fast for 12 hours (water allowed) and then eat for 12 hours. TRE is simple, sustainable, and works well with natural circadian rhythms. The length of the eating window can be adjusted to fit your needs. Underfuelling: When Fasting Becomes potentially Harmful Underfuelling occurs when your daily intake of energy and nutrients is consistently below what your body requires—whether you are fasting or not. Consequences can include:
Unlike strategic fasting, underfuelling is not intentional or beneficial—it is an ongoing energy deficit that stresses the body. How to Fast Without Underfuelling The goal is to access the benefits of fasting while meeting your nutritional needs. 1. Prioritise nutrient-dense meals During your eating window, do not diet. Eat a wide variety of colourful whole foods, including protein, healthy fats, complex carbs, vitamins, and minerals. Avoid ultra-processed foods—but don’t restrict carbs, fats, protein, or calories. 2. Time your exercise wisely Consider arranging your eating window so you can fuel around workouts. Opinions vary on this, but if you want to proceed on the side of caution, it’s a sensible approach. I personal feel early eating windows are better for multiple reasons especially hormone support but research again is mixed on this topic 3. Listen to your body Hunger, dizziness, or persistent fatigue indicate that your fasting protocol needs adjusting. Don’t ignore these signs. 4. Match your fasting window to your personal needs If you’re very active, shorter eating windows (e.g., 18:6) may make it difficult to consume enough food. Adequate intake is essential. Side note: If weight loss is your goal, see the end of this blog. For women, reassurance is simple: Hormones and metabolism thrive on adequate nutrition, and they can tolerate the occasional missed meal. Fasting becomes problematic only when energy intake is chronically low to support your energy needs If you’re hungry, eat. If you’re not hungry, don’t eat. Don’t skip meals and then compensate with milky coffees or low-calorie snack bars. But don’t fear missing a meal either. If you choose to explore fasting:
The Bottom Line In my humble opinion, and according to current research:
Authors and “Experts” such as:
Having regular time off eating—a minimum of 12 hours a day—is beneficial for everyone for long-term health. If you have any questions after reading this, send them to me. I’ll answer them in a future blog—and if I don’t know the answer, I’ll research it and share what I find. “ahem…..” But what If Your Goal Is Weight Loss? Don’t you need to eat less than you burn to achieve this? Great question ! Watch out for my next blog which will tackle the complex subject of weight loss. 10 week improver Iyengar yoga course starts 9th January 2026, Fridays 10.45-11.45. £80 Email here to book your place.   You may have heard of Creatine as a body builder supplement but isn’t just for that — it’s one of the most studied and effective supplements for supporting healthy aging. Recent Research shows it can help maintain muscle strength, mobility, vascular health, and even cognitive function as we get older. So I thought I’d write a little blog about what studies show.
⸻ Muscle & Mobility Creatine helps older adults gain more muscle and strength when combined with resistance training. (Devries & Phillips, 2014; Candow et al., 2022). Takeaway: Creatine + regular strength training helps fight age-related muscle loss and improves daily function. ⸻ Bone & Balance By improving muscle power and loading forces on bones, creatine may support bone strength and stability, reducing fall risk (Chilibeck et al., 2015). Takeaway: creatine supports muscular strength and stronger muscles mean better balance and independence. ⸻ Vascular Health Recent studies suggest creatine may improve blood vessel function and arterial flexibility, while lowering fasting glucose and triglycerides in older adults (Mizuno et al., 2024). Takeaway: Creatine could help protect cardiovascular health as part of a healthy lifestyle. ⸻ Brain & Dementia Prevention Emerging evidence links creatine to better memory and processing speed in older adults, likely due to improved brain energy metabolism (Avgerinos et al., 2018; Dolan et al., 2021). Some data suggest it may help delay cognitive decline, though more research is needed. Takeaway: Creatine shows promise for supporting brain health — not a cure, but a smart addition to an overall brain-healthy routine. ⸻ ⚖️ Safe & Simple, this is what is recommended
⸻ ⚠️ Possible Downsides & Risk Factors Creatine is very safe for most people, but a few caveats apply:
⸻ 🔬 References
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