Fasting for Health: How Intermittent Fasting Supports Metabolism, Hormones, and Healing
- Dr Tommy-Lee McCafferty DC
- Nov 3
- 4 min read
Intermittent fasting has gained attention for its potential to support metabolic health, hormonal balance, and cellular repair. Research suggests it may help regulate blood sugar, reduce inflammation, and promote the body’s natural healing processes through autophagy - a mechanism that clears out damaged cells and supports regeneration.
Dr Mindy Pelz, a well-known fasting expert, highlights how fasting can positively influence hormonal health - especially for women - and how different fasting schedules may enhance overall wellbeing.
This blog explores the science behind fasting, how it supports healing, and gentle ways to introduce fasting into your lifestyle. (Always consult your GP before making any changes to your diet or fasting routine, particularly if you have existing health conditions. This article is for informational purposes only and is not medical advice.)
What Is Intermittent Fasting?
Intermittent fasting (IF) isn’t a diet - it’s an eating pattern that alternates between periods of fasting and eating. It’s been studied for its impact on:
Metabolic health: improving insulin sensitivity and fat metabolism
Hormonal balance: supporting cortisol, insulin, and sex hormones
Autophagy: the body’s internal cell-renewal system
Gut health: giving the digestive system time to rest and repair
Inflammation reduction: potentially easing pain and supporting long-term wellness
Fasting schedules can range from short, daily fasts to occasional extended fasts. The key is finding an approach that feels sustainable and aligns with your body’s needs.
The Science Behind Fasting and Healing
1. Fasting Supports Insulin Sensitivity and Metabolic Health
One of the most well-documented benefits of fasting is its influence on insulin sensitivity. When we eat - especially carbohydrate-rich meals - the pancreas releases insulin to move glucose into our cells for energy. Continuous snacking or high-sugar diets can lead to insulin resistance, a factor linked with inflammation and metabolic dysfunction (Mattson et al., 2017).
How fasting helps:During fasting, insulin levels drop, encouraging the body to use stored fat for energy rather than relying on glucose.Studies show that intermittent fasting can help lower fasting blood sugar and improve metabolic flexibility (Anton et al., 2018).
What this means for healing:Better insulin sensitivity may reduce inflammation and oxidative stress - two key factors in chronic pain, joint stiffness, and sluggish recovery.
2. Fasting and Hormonal Health: Why Timing Matters
Hormones regulate energy, mood, sleep, and recovery. Fasting can influence several key hormones, including:
Cortisol (stress hormone): Short fasts may help stabilise cortisol, but prolonged fasting could elevate stress levels if overdone.
Human Growth Hormone (HGH): Fasting may naturally increase HGH, supporting muscle repair and tissue recovery (Ho et al., 1988).
Oestrogen & Progesterone: Women’s hormonal cycles fluctuate throughout the month. Dr Mindy Pelz recommends avoiding longer fasts in the week before menstruation, as the body is more sensitive to stress at that time.
What this means for healing:Balanced hormones support improved energy, muscle recovery, and overall resilience. Fasting should be individualised, especially for women, to complement hormonal rhythms rather than disrupt them.
3. Fasting and Autophagy: The Body’s Natural Renewal Process
Autophagy - from the Greek for “self-eating” - is how the body removes damaged cells and regenerates new ones. This process plays an important role in:
Reducing inflammation
Slowing age-related cellular decline
Supporting tissue repair and immune function
Research by Nobel Prize-winner Yoshinori Ohsumi (2016) showed that autophagy becomes more active after 16–24 hours of fasting.
What this means for healing:By enhancing autophagy, fasting may help the body clear damaged tissues and support the natural repair of muscles, joints, and connective tissue.
Common Fasting Schedules
If you’re new to fasting, begin gradually and stay tuned in to how your body responds.
1. 12:12 Fasting (Beginner-Friendly)
How it works: 12 hours of fasting, 12 hours of eating
Example: Eat between 8 am – 8 pm
Best for: Gut rest and reducing evening snacking
2. 16:8 Fasting (Most Popular Method)
How it works: 16 hours of fasting, 8-hour eating window
Example: Eat between 12 pm – 8 pm
Best for: Metabolic balance and inflammation control
3. 5:2 Fasting (Calorie-Modified Approach)
How it works: Eat normally five days per week, and reduce intake to around 500–600 kcal on two non-consecutive days
Best for: Weight management and blood sugar regulation
4. 24-Hour Fast (Once or Twice a Week)
How it works: Fast from dinner to dinner (around 24 hours)
Best for: Supporting deeper autophagy and cellular renewal
Who Should Be Cautious with Fasting?
Fasting isn’t suitable for everyone. You should take extra care - or avoid fasting - if you:
Have diabetes, adrenal fatigue, or thyroid concerns
Have a history of disordered eating
Are pregnant or breastfeeding
If you feel dizzy, weak, or unwell during a fast, it’s important to break the fast and rest. Always check with your GP before starting any fasting protocol, especially if you’re taking medication or managing a medical condition.
Final Thoughts: Fasting as a Tool for Healing and Balance
Intermittent fasting isn’t just about skipping meals - it’s a way to support the body’s natural balance and healing mechanisms. Research and clinical experts like Dr Mindy Pelz suggest fasting can help regulate hormones, improve insulin sensitivity, and enhance cellular repair.
At Connected Chiropractic, we take a holistic view of wellbeing. Fasting can be one of many lifestyle tools - alongside movement, spinal health, nutrition, and stress management - that help your body thrive.
If you’re curious about how lifestyle choices affect your healing, our team is here to guide you towards a balanced, sustainable approach to health. Written by Dr Tommy-Lee McCafferty, Doctor of Chiropractic.
References
Anton, S. D. et al. (2018). Flipping the metabolic switch: Understanding and applying intermittent fasting for metabolic health. Obesity.
Ho, K. Y. et al. (1988). Fasting enhances growth hormone secretion. The Journal of Clinical Endocrinology & Metabolism.
Mattson, M. P. et al. (2017). Intermittent metabolic switching and disease resistance. New England Journal of Medicine.
Ohsumi, Y. (2016). Mechanisms of autophagy. Cell Research.
