Intermittent Fasting: Unlocking the Power of Your Eating Schedule
Read Time 5 minutes
By controlling when you eat rather than what you eat, intermittent fasting can help regulate hunger, improve energy, and support fat loss — all without obsessively tracking every calorie.
Here’s how it works, why it helps, and whether it’s right for you.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It doesn’t restrict what foods you eat — it focuses on when you eat them.
Popular IF schedules:
16:8 — Fast for 16 hours, eat within an 8-hour window (e.g., 12pm–8pm)
14:10 — A slightly more relaxed approach
5:2 — Eat normally 5 days/week, restrict calories for 2 days
Benefits of Intermittent Fasting
1. Supports Fat Loss
Fewer eating hours often = fewer calories consumed. But beyond that, fasting helps your body switch to burning fat more efficiently, especially during the fasting window.
Improves Insulin Sensitivity
When you fast, insulin levels drop — which helps your body burn stored fat and can reduce the risk of insulin resistance over time.
Simplifies Your Routine
Fewer meals mean less prep, less stress, and less decision fatigue. Many people find it easier to stick to their goals with fewer eating windows.
May Support Longevity
Some research suggests intermittent fasting supports cellular repair and may reduce inflammation, both of which are linked to healthy aging.
Better Appetite Awareness
With time, you become more attuned to real hunger signals — not boredom or habit-based snacking.
But Is It for Everyone?
Not necessarily. IF isn’t ideal if:
You’re pregnant or nursing
You have a history of disordered eating
You need frequent meals to manage blood sugar
You’re in a phase of heavy muscle gain and need high calories
Always listen to your body — and adjust based on performance, energy, and recovery.
How to Use IF With Volted
Log your eating window in your notes
Schedule your first meal post-workout for maximum muscle recovery
Keep protein high — even if you’re eating in a shorter window
Use Sundays to reflect on energy, hunger, and performance
Train smart. Eat smart.
References
Journal of Clinical Endocrinology & Metabolism: Fasting insulin and metabolic flexibility
Cell Metabolism: Intermittent fasting and longevity benefits
Harvard Medical School: Intermittent fasting for weight loss
Journal of Nutrition and Healthy Aging: Appetite regulation through fasting
National Institute on Aging: Time-restricted eating and aging health markers