The Magic of Fasting: How Intermittent Fasting Unlocks Your Body’s Natural Clean-Up System
As a health coach, I often talk about the importance of what you eat — but here’s the surprising truth: sometimes, it’s the moments when you’re not eating that matter just as much. When you step back from constant fuelling, your body activates a remarkable process called autophagy. This is your natural clean-up and recycling system, where damaged cells are broken down and renewed. Think of it as your body’s very own deep clean — a sprinkle of fairy dust that leaves your cells energised and working at their best.
Every cell in your body is like a tiny factory. Energy is produced, proteins are built, and countless small jobs are carried out. But like any factory, waste and broken machinery can pile up. Autophagy steps in as the recycling crew, breaking down what’s no longer useful and transforming it into raw materials that the body can use again. This not only helps maintain efficiency but may also protect against long-term wear and tear, including conditions such as Alzheimer’s, Parkinson’s, and even certain cancers.
The challenge is that autophagy only works when it has the chance. In today’s world of constant eating, grazing, and snacks at our fingertips, many of us rarely give our bodies the break they need for this repair mode to kick in. Our system is constantly switched to “growth mode,” driven by the enzyme mTor, which responds to eating. Growth mode is vital, but without balance, waste builds up and we miss out on the benefits of clean-up mode.
This is where intermittent fasting comes in. By creating simple windows of time without food, you naturally give your body the signal to shift gears and switch on autophagy. That doesn’t mean you need to starve yourself or go days without eating. Just a matter of hours can make a real difference.
Popular methods of intermittent fasting for beginners include:
16:8 method → eating within an eight-hour window (for example 11am–7pm).
14:10 method → eating within a 10-hour window, often better if you prefer breakfast.
5:2 diet → eating normally five days a week and reducing calories (around 600–800) on two non-consecutive days.
Even small adjustments like skipping a late-night snack or finishing dinner earlier can give your body a valuable fasting window.
Alongside fasting itself, certain foods also support autophagy. Coffee and green tea, brassicas like broccoli, kale, and Brussels sprouts, mushrooms, turmeric, ginger, olives, olive oil, berries, and fish all play a role. On the other hand, too many refined carbohydrates or excess protein from meat and dairy can block the process.
It’s important to balance fasting with movement. When you restrict food, your body may also break down muscle for fuel. This is why exercise — particularly strength training — is such an important partner to fasting. It gives your muscles the message to grow stronger while still allowing your cells to reap the benefits of repair.
For me personally, intermittent fasting has been transformative. I’ve noticed steadier energy, clearer focus, easier digestion, and a more natural relationship with food. And the science supports it: research shows that intermittent fasting not only helps with weight management but can also normalise blood sugar, lower cholesterol, reduce blood pressure, and support healthy ageing.
The beauty of intermittent fasting is its flexibility. There isn’t one right way to do it — you can experiment, adapt it to your lifestyle, and discover what works best for you. Whether it’s a gentle shift to later breakfasts, an early cut-off in the evening, or a couple of lower-calorie days each week, the benefits are there for the taking.
Sometimes, the most nourishing thing you can do for your body isn’t to add more, but to allow space for less. Give your system the chance to rest, reset, and repair — and you may just find that intermittent fasting is one of the simplest, most powerful tools for long-term health and vitality.
✨ Curious about trying intermittent fasting in a way that feels supportive and sustainable? I’d love to guide you.
Book a free Discovery Call and let’s explore what might work best for you.
