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What Is Intermittent Fasting?

This intermittent fasting 101 guide will cover a key tool you’ll apply during your wellness journey.  When we talk about fasting, people often think of a religious mystic who has committed her life to spiritual pursuits. And while fasting can be associated with spiritual practices, intermittent fasting is also a very down-to-earth method for connecting with your body along a path to optimal health.

At  Limitless Body Transformation, we certainly welcome any transcendental benefits of fasting, but it is the here-and-now that we’re focused on. We see fasting as an essential component—in addition to an individually-tailored fitness schedule and Bioidentical Hormone Therapy program. Before diving into the benefits of intermittent fasting, though, let’s take a look at two of the most popular methods.

Top Two Intermittent Fasting Methods

While several approaches to intermittent fasting are available, two of the most popular choices are the 16:8 method and the 5:2 method. One reason for their popularity is that these methods allow people to benefit from fasting without dramatically changing their daily schedule, as drastic schedule changes present a significant barrier for many people. Here’s a brief description of each method:

Method #1 — 16:8

The 16:8 intermittent fasting method calls for squeezing all the day’s meals into an eight-hour window and fasting for the remaining 16 hours. A popular structure of this fasting method is reserving the hours of 10am to 6pm for eating and leaving the remaining 16 hours for fasting.

Method #2 — 5:2

Under the 5:2 intermittent fasting method, five days of the week are spent eating normally and the remaining two are spent fasting. Fasting under this method is usually defined as eating only 500 to 600 calories per day.

Although both of the methods describe above require practitioners to be mindful about when and what they eat, most people can adapt to these requirements. And when considering the benefits of intermittent fasting, making a few dietary changes may be well worth the effort.

5 Key Benefits of Intermittent Fasting


Weight loss is the most common reason people choose to begin intermittent fasting. While intermittent fasting can lead to weight loss in the short term, fasting alone is not the most effective weight loss method. An August 2015 Journal of the Academy of Nutrition and Dietetics study examined data from 13 intermittent fasting studies and found that the average weight loss ranged from 1.3 percent for a two-week trial to 8 percent for an eight-week trial.

The most guaranteed way an individual experiences significant sustained weight loss is through a complete lifestyle adjustment, which includes creating a peptide, fitness, and nutrition plan in addition to intermittent fasting.


Intermittent fasting may help lower high blood pressure in the short term. A study published in June 2018 in Nutrition and Healthy Aging found that 16:8 fasting (described above) significantly decreased the systolic blood pressure among the 23 study participants. And an October 2019 study published in the European Journal of Nutrition found that intermittent fasting led to even greater reductions in systolic blood pressure than another diet that didn’t involve defined eating times. However, the research shows any blood pressure benefits last only while you are practicing intermittent fasting.  Once the diet concludes and you have returned to pre-fasting eating habits, your blood pressure will likely return to the pre-fasting levels.


Many chronic health conditions result from increased inflammation in the body. While there have been few studies that have examined the link between intermittent fasting and inflammation, animal studies have shown that both intermittent fasting and general calorie restriction can reduce inflammation levels. A study published in Nutrition Research found that that link exists in humans as well. The study, which involved 50 participants who were fasting for Ramadan from sunrise to sunset and eating overnight, showed that during the fasting period, pro-inflammatory markers were lower than usual, as was blood pressure, body weight, and body fat.


While research is ongoing, intermittent fasting could lead to lower cholesterol. According to a three-week-long study published in Obesity, alternate-day fasting may help lower total cholesterol, including LDL cholesterol, when performed in combination with endurance exercise. LDL cholesterol is the “bad” cholesterol that can raise your risk of heart disease or stroke. Additionally, the Obesity researchers noted that intermittent fasting reduced the presence of triglycerides, which are fats found in the blood that can lead to stroke, heart attack, or heart disease, according to the Mayo Clinic.


If you’ve ever felt like you slipped into a food coma after a big meal, you know that diet can have an impact on wakefulness and sleepiness. Many people on intermittent fasting diets have reported experiencing better sleep as a result of the diet. One theory for this is that intermittent fasting regulates the body’s circadian rhythm, which determines sleep patterns. A regulated circadian rhythm means you’ll fall asleep easily and wake up feeling refreshed. Another theory is related to the time you eat before going to bed. By having your last meal earlier in the evening your body is able to digest the food by the time you hit the pillow. According to the National Sleep Foundation, digestion is best done when you’re upright, and going to sleep with a full stomach can lead to bedtime acid reflux or heartburn, which can make it hard to fall asleep.


How Ashiko’s My Body Transformation Program Applies Intermittent Fasting 101

My Body Transformation harnesses personalized training, peptide therapy, and nutritional guidance to tone and sculpt your body while slowing the aging process and revitalizing your overall wellbeing. Together with Dr. Uzzi Reiss, Ashiko studies your fundamental assessment through blood panel and gut tests at the start of your transformation to map a plan based on your body’s unique biological needs. With this information, Ashiko will design a custom nutrition and plan that—combined with your unique hormone, peptide, and exercise plans—will help you achieve your total body goals.

This introduction to intermittent fasting 101 can help you prepare for your own transformation. Almost everyone on the My Body Transformation journey will utilize intermittent fasting as one component in their overall fitness and wellness journey. Embrace the optimal health and vitality that you deserve and begin your transformation!




Ashiko Westguard, founder of Limitless Body Transformation, approaches health, nutrition, and body transformation according to each client’s unique needs. Her background as a National Academy of Sports Medicine-certified personal trainer led to her initial consultation and later partnership with esteemed anti-aging and integrative health physician, Uzzi Reiss, M.D., to develop this client-centered wellness transformation.