The Science-Backed Benefits of Intermittent Fasting & How to Start Today
"When I started fasting, I consciously and deliberately had to think of food as energy and nothing more." — Jason Fung, Life in the Fasting Lane
We'd like to welcome Shelly Izzy back to the blog. She's had a transforming journey with intermittent fasting and wanted to share what she's learned and how it has changed her eating habits. Welcome, Shelly!
The One Change That Transformed My Energy—And It’s Not What You Think
Last year, I found myself in a constant cycle of exhaustion. By mid-afternoon, I was reaching for another cup of coffee, something sugary, or both—just to push through the rest of the day. I was using my beloved doTERRA essential oils to support my energy and focus, but something was still off. My body was telling me it needed a reset.
That’s when I stumbled upon intermittent fasting (IF). To be honest, at first, the idea of skipping breakfast (my favorite meal of the day!) sounded impossible. But after hearing stories of people experiencing increased energy, better digestion, and even mental clarity, I decided to give it a try. And let me tell you—what happened next was surprising.
What Is Intermittent Fasting?
In case you’re not familiar, intermittent fasting isn’t about what you eat, but when you eat. It involves cycling between periods of eating and fasting, allowing your body to take a break from constant digestion and tap into stored energy. The most common method is 16:8—fasting for 16 hours and eating during an 8-hour window (for example, from 12 PM to 8 PM).
During the fasting period, you can have water, black coffee, and black tea without breaking your fast. These help curb cravings and keep you hydrated while your body continues its natural repair processes.
But here’s the thing: I didn’t just want to feel better—I wanted to support my body in the healthiest way possible. That’s where doTERRA came in.
The Science-Backed Benefits of Intermittent Fasting
After just a few weeks of fasting, I started noticing real changes—not just in my energy, but in my overall wellness. Here’s what I learned about why intermittent fasting is so powerful:
✅ Improves Insulin Sensitivity – Fasting helps your body regulate blood sugar levels more effectively, reducing insulin resistance and lowering the risk of metabolic issues.
✅ Clears Up Brain Fog – I used to struggle with mid-day sluggishness, but intermittent fasting helped me feel sharper, more focused, and more productive throughout the day.
✅ Reduces Oxidative Stress – Fasting lowers inflammation and oxidative stress in the body, which are linked to aging and many chronic conditions. 1
✅ Boosts Metabolism (Not Slows It Down!) – Many people worry that fasting will slow their metabolism, but research suggests short-term fasting can actually increase metabolism by up to 14% by promoting norepinephrine release and fat breakdown. 2
✅ Helps Preserve Muscle Mass – Unlike traditional calorie-restricted diets, intermittent fasting has been shown to help burn fat while preserving muscle mass, especially when paired with strength training.
Addressing Common Myths About Intermittent Fasting
Myth: Fasting makes you lose muscle.
Truth: Studies show that intermittent fasting can preserve muscle mass while promoting fat loss, especially when combined with a balanced diet and exercise.
Myth: Fasting will slow your metabolism.
Truth: Short-term fasting actually increases metabolism and helps your body burn fat more efficiently.
Myth: You’ll be starving all the time.
Truth: While hunger is normal at first, your body adapts quickly. Staying hydrated and consuming nutrient-dense meals during your eating window makes fasting much easier.
How I Use doTERRA to Support My Fasting Routine
Morning Boost Without Breaking My Fast
When I first started, I missed my morning coffee ritual. But instead of my usual latte, I began starting my day with warm lemon water and doTERRA Lemon essential oil to support digestion and hydration. On some days, I’d add a drop of Peppermint oil to my water to help curb cravings and keep my focus sharp.Mid-Morning Energy Without the Crash
Around 10 AM, when my stomach would usually start growling, I reached for doTERRA MetaPWR™ Advantage with collagen and NMN. This helped me maintain energy and cellular health without spiking my blood sugar or breaking my fast. It became a game-changer in keeping my mood and motivation high.Breaking My Fast the Right Way
When noon hit, I made sure to break my fast with something that nourished my body—usually a protein-rich meal with healthy fats. Before eating, I’d take my doTERRA TerraZyme® digestive enzymes to support my gut and help my body absorb all the good nutrients.Daily Essential Nutrition with doTERRA VMG+
One of the best additions to my fasting routine has been doTERRA VMG+—a whole-food-based multivitamin packed with essential nutrients, including antioxidants and energy-boosting minerals. Since fasting limits the hours I eat, VMG+ ensures my body gets all the essential vitamins and minerals it needs to thrive.Avoiding Afternoon Crashes
If I felt sluggish in the afternoon, instead of reaching for sugar or caffeine, I turned to Motivate® Touch Blend—a swipe on my wrists and behind my ears kept me uplifted and focused. Sometimes, I’d diffuse Wild Orange and Peppermint for a natural pick-me-up.
How to Transition Into Intermittent Fasting Easily
If the idea of fasting sounds overwhelming, start small and ease into it!
✅ Begin with a 12-hour fast and slowly work up to 16:8
✅ Stay hydrated—drink plenty of water, black tea, or herbal teas
✅ Eat protein- and fiber-rich meals before fasting to stay full longer
✅ Use doTERRA MetaPWR™ blend in water to help curb cravings
Who Should Be Cautious About Fasting?
While intermittent fasting offers many benefits, it’s not ideal for everyone. Consult a doctor before starting IF if you:
Have a history of eating disorders
Are pregnant or breastfeeding
Have diabetes or blood sugar regulation issues
Are underweight or prone to nutrient deficiencies
The Unexpected Results
After just a couple of weeks, I noticed something incredible—my energy was stable throughout the day. No more post-lunch crashes, no more relying on sugar, and no more mental fog. My digestion improved, my skin started glowing, and I even felt less bloated.
The best part? I didn’t feel deprived. Unlike restrictive diets, intermittent fasting felt natural once I found a routine that worked for me. And when I paired it with my favorite doTERRA products, it became something I looked forward to every day.
Is Intermittent Fasting Right for You?
Intermittent fasting isn’t a one-size-fits-all solution, but if you’re feeling sluggish, bloated, or struggling with energy levels, it might be worth trying. Start small—maybe a 12-hour fast—and see how your body responds. And if you do try it, I’d love to hear how it goes for you!
Have you ever tried intermittent fasting? What was your experience like? Let’s chat — I’d love to hear your thoughts!
If you’re curious about how doTERRA products can support your health and wellness journey, reply to this email, and I’ll be happy to chat. Or, if you’re ready to grab some of my favorite oils for fasting support, check them out here.
To more energy, clarity, and balance!
Footnotes:
1 https://link.springer.com/article/10.1007/s12013-024-01314-9
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/
