Intermittent Fasting and Metabolic Health

Intermittent fasting

🔥 Intermittent Fasting and Metabolic Health: What You Need to Know 

By Jaime J. Hernandez | Updated June 2025  Founder, Health and Exercise Prescriptions® 

🌿 Why Intermittent Fasting Works 

In today’s fast-paced culture, we’re constantly surrounded by food — and encouraged to snack all day long. But this “always eating” lifestyle may not be what your body needs to function at its best. 

In fact, intermittent fasting (IF) — the intentional spacing of food intake — has been shown to improve:  ✔️ Metabolic health  ✔️ Blood pressure  ✔️ Body composition  ✔️ Energy regulation 

The truth is, humans evolved without 24/7 access to food. Our systems are biologically wired to perform better when we aren’t constantly digesting. 

🕑 What Is Intermittent Fasting? 

There are two main approaches to fasting: 

1. Time-Restricted Fasting:  You avoid food for a specific number of hours each day.  Examples: 

• 12:12 — eat during a 12-hour window, fast for 12 

• 16:8 — eat within 8 hours, fast for 16 

2. Modified Intermittent Fasting:  You limit calories drastically during fasting periods, eating around 20–25% of your normal intake. 

For instance, during a modified fast, you might eat small portions such as:  🥗 A small salad  🥜 A handful of nuts  🍎 A piece of fruit 

This version is often better for those with blood sugar issues like diabetes or hypoglycemia. 

🗓️ Weekly Fasting: A Simple Example 

Want to try a 24-hour fast once a week? Here’s a safe approach: 

📅 Sunday evening: 

• Light dinner at 7:00 PM 

📅 Monday (fasting day): 

• Drink plenty of water and green tea (great for suppressing appetite) 

• Stay hydrated at regular intervals: 8 AM, 12 PM, 3 PM 

• End the fast with a light dinner around 7:00 PM 

⚠️ Avoid heavy meals right after a fast. Reintroduce food gently to prevent bloating or nausea. 

💡 Quick Tip 

“Fasting isn’t about starvation — it’s about creating balance in how and when you fuel your body.” — Jaime J. Hernandez 

🧬 Support Your Fast with Smart Supplementation 

While fasting has powerful benefits on its own, combining it with targeted nutrition can help you maintain focus, energy, and metabolic function. 

Here are a few science-backed Thorne supplements I recommend to support your intermittent fasting regimen: 

Goal	Supplement	Why It Helps
🧠 Mental Clarity	Rhodiola	Supports mood, energy & resilience during fasts
🔋 Cellular Energy	Basic Nutrients 2/Day	Ensures micronutrient coverage while calorie intake is low
💤 Sleep Recovery	Melaton-5	Helps res

👉 Visit my curated Thorne supplement store to explore options that support your fasting goals and metabolic health. 

🎥 Watch This: The Science of Fasting 

If you want to dive deeper into the why behind fasting, check out the documentary “The Science of Fasting” on Netflix. It offers a compelling breakdown of how fasting affects the body, metabolism, and chronic disease — all grounded in clinical research. 

🙋‍♂️ Ready to Try Intermittent Fasting? 

Before you start, always check with your doctor — especially if you have medical conditions, take medication, or are pregnant. 

If you want professional guidance, I offer personalized Health and Exercise Prescriptions™ tailored to your goals, lifestyle, and current health status. 

📞 Let's work together at  🌐 www.healthandexerciseprescriptions.com 

Thank you for investing your energy in your health. Be well,  Jaime J. Hernandez  Health and Exercise Prescriptions®