Diet Culture – The Truth Behind Intermittent Fasting

Everyone has their own definition of intermittent fasting. Some people fast for 16 hours, eating only within an 8-hour window daily, some eat one meal a day, and others may skip an entire day of meals weekly. There are plenty of ways to intermittently fast; however, that’s not what I’ll be focusing on. The fact is: intermittent fasting puts your physiological regulatory controls in limbo. By deliberately withholding nourishment, you jolt your body’s internal processes onto a roller coaster, forcing them to adapt to irregular and unpredictable nutrient intake.

Intermittent Fasting in America

Over the years, intermittent fasting has grown in popularity with little to no backing from the scientific community. By forcing your body into feast or famine mode, the subsequent dysregulation of lab levels and nutrients puts people at risk both physically and mentally.

Early 1900s

• Physicians promote fasting as a natural cure for various ailments without research to back up their claims

• Books like The Fasting Cure by Upton Sinclair bring fasting into public health conversations (The Fasting Cure originally appeared in Cosmopolitan Magazine, a publication famous for its beauty and sex advice, not nutrition tips)

Mid-20th Century

• Researchers begin exploring fasting in relation to metabolism and “obesity”

• Interest remains limited to alternative health circles

2012

• BBC documentary Eat, Fast and Live Longer introduces the 5:2 diet to a mainstream audience

• Publication of The Fast Diet by Michael Mosley (inventor of the 5:2 diet) boosts the popularity of intermittent fasting (After following a diet that claims to boost longevity, Michael Mosley passed away at 67 in Greece, a supposed Blue Zone celebrated for extending life expectancy)

2014–2016

• Silicon Valley figures and wellness influencers promote fasting for productivity and longevity

• YouTube and Instagram amplify the trend with embellished testimonials and biohacking claims

2018–2020

• Intermittent fasting goes mainstream in diet culture

• Popular for its unfounded promises (thanks, Michael Mosley) of weight loss, improved metabolism, and anti-aging

2020–2023

• Intermittent fasting ranks among the most searched diet trends

• Apps, programs, and social media influencers incorporate fasting in wellness routines

• The scientific community begins to raise concerns about its psychological and hormonal risks

2024 to the Present

In 2024, a major study presented at the American Heart Association conference finds a 91% higher risk of cardiovascular death for individuals following an 8-hour time-restricted eating pattern.

Growing public and professional scrutiny of the long-term safety and effectiveness of intermittent fasting.

Popularized Intermittent Fasting Methods

• 16:8 Method

• 14:10 Method

• 5:2 Diet

• Alternate-Day Fasting (ADF)

• Eat-Stop-Eat

• One Meal a Day (OMAD)

• The Warrior Diet

• Spontaneous Meal Skipping

• Fasting-Mimicking Diet (FMD)

Negative Effects of Intermittent Fasting

Physical Side Effects

• Hunger pangs and irritability from long fasting windows

• Fatigue and low energy, especially during extended fasts or skipped meals

• Headaches, especially in the early stages of fasting or when dehydrated

• Dizziness and lightheadedness, due to low blood sugar or dehydration

• Digestive issues such as bloating or constipation, caused by disrupted eating rhythms

• Bad breath (ketosis-related halitosis) is common in extended fasting states

• Dehydration and excessive urination, as fasting often reduces fluid intake alongside food

• Sleep disturbances linked to irregular meal timing and hormonal disruption

Hormonal & Reproductive Health Risks

• Disruption of gonadotropin-releasing hormone (GnRH), leading to reduced estrogen and progesterone levels

• Can trigger hypothalamic amenorrhea (loss of menstrual cycle) in women due to low energy availability (caloric intake)

• Reductions in leptin, a hormone tied to fertility, are linked to infertility and increased risk of miscarriage

• Even short-term restriction (2–3 days) can drop hormone secretion by 20–30%

• Negative impact on thyroid function, particularly in women with pre-existing thyroid issues

• May cause loss of bone density, even within 5 days of under-eating, due to reduced estrogen

Mental & Emotional Health Concerns

• Fosters rigid thinking about food, which may become obsessive or compulsive

• Increases the risk of binge eating, especially after breaking a fast

• Can contribute to feelings of failure, guilt, and anxiety if fasting “rules” aren’t followed

• Promotes an all-or-nothing mentality, creating shame around breaking fasts

• May worsen body dissatisfaction and reinforce disordered eating habits

Increased Risk of Disordered Eating and Eating Disorders

• Intermittent fasting is considered a form of disordered eating, particularly for individuals who ignore hunger cues

• Strongly associated with binge-restrict cycles, where fasting leads to overconsumption later

• Can trigger or exacerbate eating disorders such as anorexia, bulimia, or binge eating disorder

• Particularly harmful for individuals with a history of dieting or body image issues

Metabolic and Cardiovascular Risks

Metabolic Risks

• Reduced resting metabolic rate (your body slows down to conserve energy when under-nourished)

• May increase cortisol (stress hormone) production, especially during prolonged fasting periods

Cardiovascular Risks

• As I previously mentioned, a 2024 study showed a 91% higher risk of cardiovascular death for those following an 8-hour time-restricted eating window

• No observed increase in lifespan from shorter eating durations

• Risk of hypoglycemia (low blood sugar), especially in individuals with diabetes

Nutrient Deficiency & Undernourishment

• Restrictive eating windows may lead to reduced calorie and nutrient intake

• Difficult to meet daily nutritional needs (fiber, vitamins, protein, etc.) in short time frames

• May cause muscle loss if adequate protein intake is not maintained

Lack of Long-Term Research

• Most studies on intermittent fasting:

• Are short-term (weeks to months)

• Involve small sample sizes

• Focus on animal models or specific metabolic outcomes (not psychological or hormonal effects)

• Long-term safety and sustainability remain largely unproven

Lifestyle Limitations

• Makes social eating difficult (e.g., breakfasts with family, late dinners with friends)

• Can cause stress around travel, schedule changes, and the holidays

• Often requires structuring daily life around eating windows, which can feel restrictive and isolating

Trust Your Body’s Natural Rhythms

Your diet doesn’t need to be confusing or complex.

Your body isn’t a stopwatch. Over time, diet culture teaches us to ignore the natural rhythms of our physiology that we depend on to keep us healthy. By expecting it to start, stop, and perform on command, we are actually encouraging disordered eating, dysregulation, and other states of ill health.

If you are struggling with intermittent fasting or any other challenges, I’m here for you. Contact me today to schedule a discovery call.

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