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Intermittent Fasting: Facts, Myths & How It Can Support Our Health Journey – Group Talk – Week Commencing 2nd February 2026.



“When you hear intermittent fasting, what’s the first word or feeling that comes up?”


Curious 🤔

Confused 😵‍💫

Tried it ✔️

Sounds extreme 😬

Love it ❤️


“IF isn’t one thing—and it’s definitely not all-or-nothing.”


What Intermittent Fasting Actually Is


Intermittent fasting is when you eat during set time windows and fast during others. It’s about when you eat—not what foods you eat.


Key clarification


  • Fasting ≠ starving (a phrase used to distinguish the intentional, controlled practice of going without food for health or spiritual reasons (fasting) from the involuntary, harmful, and chronic lack of nutrition (starvation)). Fasting is a voluntary act; starving is involuntary.

  • You still eat enough food

  • Hydration is encouraged (water, black coffee, herbal tea)


“Does IF change what you eat or when you eat?”


Types of Intermittent Fasting


1️⃣ 12:12 (Beginner-Friendly)

  • 12 hours eating / 12 hours fasting

  • Example: 7am–7pm

  • ✔️ Great starting point


2️⃣ 14:10 or 16:8 (Most Popular)

  • 8–10 hour eating window

  • Example: 11am–7pm

  • ✔️ Sustainable for many people


3️⃣ 5:2 Method

  • Eat normally 5 days

  • 2 lower-calorie days

  • ✔️ Flexible but needs planning


4️⃣ Time-Restricted Eating

  • Consistent daily window

  • ✔️ Supports routine & digestion


“Which of these sounds most realistic for your life right now?”


(No pressure—just awareness)


How IF Can Support Weight Loss & Health


Weight Loss Support


  • May reduce mindless snacking

  • Helps some people eat more intentionally

  • Can support calorie balance without tracking


Metabolic & Health Benefits


  • Supports insulin sensitivity

  • May improve blood sugar control

  • Encourages metabolic flexibility


Some people report:

*Better energy

*Improved digestion

*Mental clarity


Important truth:


IF works because it fits the person—not because it’s magical.


Myth Busting


True or False


1️⃣ “Skipping breakfast ruins your metabolism.”

❌ False


2️⃣ “You can eat anything you want during your eating window.”

❌ False


3️⃣ “IF works better than all other approaches.”

❌ False


4️⃣ “IF isn’t suitable for everyone.”

✅ True


  • Results depend on sleep, stress, nutrition, movement

  • IF is a tool, not a rule


Safety & Self-Compassion Check


Who should be cautious or avoid IF?


  • History of eating disorders

  • Pregnancy or breastfeeding

  • Certain medical conditions

  • Anyone feeling increased anxiety around food


“Your body is not a problem to fix—it’s something to work with.”


Reflection


“What’s one thing you learnt—or one question you’re leaving with?”


“Intermittent fasting isn’t about control—it’s about creating space to listen to your body.”


Resource: ChatGPT

 
 
 

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