Intermittent Fasting: A Health Tool or a Hidden Trap?

06-08-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

He waits, clock ticking, plate empty—yet the question looms larger than hunger: is this wellness or just another trend? Intermittent fasting promises much, but without wisdom, it can do more harm than good. Know your body. Know your why.

Time ticks but the body waits,

In fasting windows, health debates.

Some shed weight, some gain despair,

It all depends on what and where.

Skip a meal, but not the truth—

Wisdom must accompany proof.

—Dr. Howard Friedman MD

The Hype and the Hunger

Intermittent fasting is everywhere—from celebrity wellness gurus to social media influencers. It’s no longer just skipping breakfast; it’s a “biohack,” a “reset,” a “protocol.” But as with most health trends, there’s a chasm between hype and science.

Fasting means different things to different people. For some, it’s skipping a meal and calling it discipline. For others, it’s a strategic, circadian-aligned eating window. Some report improved energy, better glucose control, and lower inflammation. Others crash—fatigued, irritable, and overeating when the fast breaks.

In truth, intermittent fasting exists on a spectrum. Done well, it may lower inflammation. Done poorly, it can inflame the system—literally. I’ve written previously on inflammation’s silent toll (see The Silent Flame), the role of external stressors (Veteran Stress and Pressure), and the healing power of gratitude (Gratitude and Stress Relief). At the heart of evidence-based prevention is this: keep inflammation low, and you reduce the risk of many chronic conditions. Can fasting help? That depends.

What the Science Says—and What It Doesn’t

There is emerging evidence that intermittent fasting—particularly time-restricted eating—can support modest weight loss, improved insulin sensitivity, reduced inflammation markers, and even mitochondrial function. It may help realign circadian rhythms.

But much of the research is still in its early stages—short-term, small-sample, often animal-based. What’s clear is this: the way you break your fast matters. If your eating window starts with an energy drink and a microwaved burrito, you’ve undone whatever benefit the fast may have given.

Fasting isn’t a shortcut. It’s a pattern. And your body reads the entire message—from when you eat to what you eat and how your system responds.

When Fasting Backfires

When misapplied, intermittent fasting can harm more than help. I’ve seen patients unintentionally fall into patterns of intermittent starvation—skipping meals only to binge on ultra-processed foods. This behavior spikes blood sugar, fuels inflammation, and leads to visceral fat accumulation.

And then there’s stress. Fasting is a physiological stressor. In healthy, resilient individuals, it may spark beneficial adaptation—echoes of our ancestral past. But in someone already under chronic stress, or recovering from illness or surgery, it’s often gasoline on the fire. The cortisol surge can tip the scale toward breakdown rather than breakthrough.

Who Should Not Fast

Intermittent fasting is not for everyone. It may be inappropriate or even dangerous for:

• People on insulin or sulfonylureas: Risk of hypoglycemia is high.

• Those recovering from illness or surgery: They need nutrient-dense, anti-inflammatory fuel—not deprivation.

• Pregnant or breastfeeding individuals: Nutritional needs are elevated and should not be restricted.

• Those with a history of eating disorders: Fasting can trigger relapse or unhealthy restriction patterns.

• Children, teens, and the underweight elderly: Growth and stability require consistent nutrition.

  
  

If you’re in a healing phase, opt for a whole-food, low-ingredient diet instead. I discuss that more in my blog on Preventative Nutrition.

The Modes: From Reasonable to Risky

• Time-Restricted Eating (TRE): A 12–16 hour daily fast, often ending meals by early evening. Most sustainable and evidence-supported—when paired with whole foods.

• 5:2 Protocol: Two days a week of very low-calorie intake. It works for some, but many find it tough to maintain.

• Alternate-Day Fasting: Aggressive, often leads to overeating on “off” days. Not ideal for long-term health.

• Unstructured Skipping: Not fasting. Just chaos. And your metabolism knows it.

The key isn’t just the fast. It’s the recovery meal. Break your fast with real food—fiber, fats, and protein. Break it with junk, and you’ve lost the point.

A Skeptic’s Bottom Line

At Howard’s House of Medicine, we don’t judge—we listen, analyze, and advocate. These blogs aren’t prescriptions, and they aren’t sermons. They’re meant to inform, question, and bring clarity where the noise gets loud.

Intermittent fasting isn’t nonsense, but it isn’t magic either. It’s a tool. And like any tool, it depends on who uses it, when, and how. For the right person, at the right time, with the right strategy—it can help. But it’s not a fix-all, nor should it replace the enduring foundations of health: movement, sleep, purpose, and real food.

So, if you choose to fast, do it with intention. If you choose to eat, eat with care. Health is not a punishment. Discipline is not deprivation. And your metabolism is not a vending machine.

We’re not chasing trends. We’re here to support health that lasts.

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Frequently Asked Questions:

Q: Is intermittent fasting really better than traditional calorie restriction?

A: Intermittent fasting isn’t necessarily “better”—it’s different. Both approaches can reduce total calorie intake and lead to weight loss, but intermittent fasting may have metabolic advantages beyond calorie count. Studies suggest it can improve insulin sensitivity, support circadian rhythm alignment, and reduce inflammation markers. However, success depends less on the fasting method and more on food quality, consistency, and personal metabolic health. For some, traditional balanced meals spaced throughout the day may be more sustainable and less stressful.

Q: How do I know if intermittent fasting is right for me?

A: Ask yourself this: Am I thriving or just surviving while fasting? If you feel more focused, energized, and balanced—and you're eating nourishing foods during your eating window—it may be a good fit. But if you're constantly irritable, bingeing after fasts, or noticing negative changes in sleep, mood, or digestion, your body may be signaling distress. Fasting is a stressor, and like any stress, it can be helpful in short doses or harmful if poorly timed or excessive. Always consider your current health, medications, and lifestyle before starting.

Q: What’s the healthiest way to break a fast?

A: Break your fast like you’re building a house—with a strong foundation. Start with real food: protein to stabilize blood sugar, healthy fats to keep you full, and fiber from vegetables or low-glycemic fruits to support gut health. Good examples include:

• Eggs with avocado and sautéed greens

• Greek yogurt with berries and chia seeds

• Lentil soup with olive oil and vegetables

Avoid sugary cereals, pastries, or processed “energy” snacks. Your post-fast meal sets the metabolic tone for the rest of your day—make it count.