The buzz about intermittent fasting goes back years–I tried it almost a decade ago–but it’s getting louder.

Fasting has been around for centuries, practiced for both spiritual and health reasons. But intermittent fasting has gained popularity recently as a simple, flexible way to improve well-being, lose weight—and possibly even extend our health-span.

It’s not a diet, per se. No calorie counting or special food restrictions. It’s more of an eating pattern. And for those of us navigating midlife and beyond, it might be worth a look.

But what exactly is it—and how does it work?

What Is Intermittent Fasting?

Unlike diets that focus on what you eat, intermittent fasting is all about when you eat. It’s an eating schedule that cycles between periods of fasting and eating. By giving your body longer breaks from food, you allow it time to reset, heal, and burn stored fat more effectively.

Think of it as giving your digestive system a much-needed rest.

How Does It Work?

When we eat, our body uses glucose (sugar) from food for energy. If we’re constantly snacking or eating, our body never really needs to tap into fat stores.

But when we fast for an extended period—say, 12 to 16 hours—our insulin levels drop. This signals the body to switch from burning sugar to burning fat. That’s the magic of intermittent fasting.

Popular Intermittent Fasting Methods

It’s easy to adapt it to your lifestyle. Here are a few common approaches: (but always check with your personal physician before starting any eating program like this.)

• 16:8 Method – Fast for 16 hours and eat all your meals within an 8-hour window. For example, you might eat between noon and 8 p.m. You might also see 12:12, 14:10 or even  18:6, the narrowest eating window. They all operate off the same premise. For most people, the 16:8 method is the easiest and most sustainable. You simply skip breakfast and begin eating around midday.

• 5:2 Method – Eat normally five days a week, but for two nonconsecutive days, limit yourself to 500–600 calories. I haven’t tried it, but it sounds interesting.

• Eat-Stop-Eat – Fast for a full 24 hours once or twice a week. This is tough to keep doing long-term and doesn’t have the consistent metabolic benefits that daily intermittent fasting offers.

• Alternate-Day Fasting – Fast every other day, often with a small meal (about 500 calories) on fasting days. Same comment as above. Fasting always sounds better than the benefits actually are.

What Happens in Your Body

Here’s a simple timeline of what’s going on behind the scenes:

• 0–4 hours after eating: Your body digests food and stores energy.

• 4–12 hours: Blood sugar drops, and your body begins to dip into stored energy.

• 12–16+ hours: Your body increases fat-burning, human growth hormone rises, and a cellular repair process called autophagy begins. Autophagy: the process by which the body clears out damaged cells –and that declines with age.

That last phase is where many of the benefits kick in.

The Benefits

Many people turn to intermittent fasting for weight loss, but that’s just the beginning. Potential benefits include:

• Reduced belly fat

• Improved control of blood sugar (which lowers the risk of type 2 diabetes)

• Lower inflammation levels

• Potential for gradual, sustainable weight loss

• Enhanced brain function and cellular repair (who couldn’t use better mental clarity?)

• Better digestion

• A simpler, more mindful approach to eating.

Is It Right for You?

Sounds good, right? But it’s not for everyone, so check with your doctor.  If you’re pregnant, underweight, managing diabetes, or have a history of disordered eating, this approach may not be the best choice. Nor is it best if you have a history of disordered eating. Or if you’re managing some chronic conditions or are on some medications. Your healthcare provide can guide you.

If you do try it, make sure your meals during eating windows are healthy and nourishing.

Also, be prepared for a little adjustment period. You might feel tired or cranky at first—hangry–but many find that subsides after a week or two.

A Gentle Start

If you’re curious, start slow.

Try a 12-hour fast (say, 7 p.m. to 7 a.m.), and gradually increase as your body adjusts. Hydration is key—drink plenty of water, herbal tea, or black coffee during your fasting window.

Final Thoughts

If you’re looking for a way to reset your body and simplify your eating habits, intermittent fasting is worth exploring. Like many wellness practices, it’s most effective when it fits you—your schedule, your body, your life. And especially, your season of life.

And remember: intermittent fasting isn’t a magic bullet. It works best when paired with nutritious food choices, good sleep, and stress management.

Have you tried intermittent fasting? I’d love to hear how it worked for you in the comments.