Why Intermittent Fasting Isn’t Always the Answer—And Might Be the Problem

Intermittent fasting has gained a lot of traction in recent years. It’s marketed as a simple, effective strategy for weight loss, energy, and mental clarity (plus it’s often used by people with gut issues to avoid symptoms). And while it can work for some people, the reality is—it doesn’t work for a lot of people. Especially busy, high-performing women.

Here’s why intermittent fasting may be doing more harm than good for your body, your gut, and your energy levels.

1. Not Enough Fuel Early in the Day = Low Energy and Poor Focus

Many intermittent fasting protocols delay the first meal of the day until noon or later. But for busy women juggling careers, caregiving, and packed schedules, this often means running on fumes all morning. And then your salad with lean chicken breast or an egg has you running on less than 500 calories for the bulk of your day.

When your body doesn't get enough calories to support your energy needs, you can experience:

• Brain fog

• Mood swings

• Low motivation

• Poor concentration

• Mid-morning crashes

Rather than feeling sharp and focused, you’re left feeling depleted—and often reaching for quick fixes like caffeine or sugar.

2. Nighttime Overeating Becomes the Norm

What happens after a full day of underfueling? The pendulum swings hard in the other direction. By the time evening rolls around, your body is in full-blown catch-up mode.

That often leads to:

• Oversized portions at dinner

• Constant grazing through the evening

• Late-night snacking right up until bed

Instead of intuitive eating, it becomes a reactive cycle driven by hunger, fatigue, and blood sugar dips. And that can make weight regulation even more difficult, not easier.

3. Your Gut Doesn’t Love Large, Late Meals

Cramming most of your calories into the back half of the day can have significant effects on your digestive health—especially if you already experience gut symptoms.

Some common issues that can worsen with intermittent fasting:

• Bloating and distention

• Heartburn or reflux from lying down too soon after eating, plus too much food

• Abdominal pain or cramping due to large volume meals

• Constipation or altered bowel patterns due to irregular intake

Your digestive system, like the rest of your body, works best with a rhythm. Flooding it with food late in the day can disrupt motility and make a sensitive gut even more reactive.

So What Works Better?

For many of the women I work with, a more effective, sustainable approach involves:

• A balanced, protein & fiber-rich breakfast

• Regular meals spaced throughout the day

• Smaller, lighter dinners

• Tuning into hunger and fullness cues—not rigid rules

The result? Better energy, improved digestion, more stable mood and concentration, and a way of eating that actually supports—not sabotages—your day.

Bottom line: Intermittent fasting isn’t bad for everyone. It’s just not the miracle solution it’s often made out to be. And for many women, especially those with gut symptoms, high stress, and demanding schedules, it may be working against your health, not for it.