Should You Be Fasting?
An honest look at when fasting helps and when it hurts.
An honest look at when fasting helps and when it hurts.
“My son told me the other day that he’s doing intermittent fasting.
The irony? I’ve spent 30 years just trying to get him to eat breakfast.”
It’s no secret that fasting has become the badge of being “health-conscious.”
But what if the people who fast the most, like young, lean, active adults, are actually the least likely to benefit?
As a nurse practitioner and a mother of four naturally thin kids who have never had big appetites, I have mixed feelings about this trend. I spent years encouraging small meals to help my kids maintain their weight, and now I see a culture that encourages skipping meals.
The way we eat in our twenties and thirties affects our bones, muscles, and energy for the rest of our lives.
Why Fasting Took Off
Fasting isn’t new; it’s been part of religious and medical practice for centuries.
What is new is the idea that fasting is a universal path to better health. Research shows it can help people who are overweight or have metabolic issues by improving insulin sensitivity, lowering inflammation, and sometimes making calorie control easier. ¹
But most studies do not include healthy, normal-weight young adults. This matters because their bodies react differently.
When Fasting Works — and When It Doesn’t
Fasting can help when:
Weight or insulin levels are high
Late-night snacking or grazing is constant
Structure is missing and overeating is common
However, for lean or active people, skipping meals often has the opposite effect.
Low fuel means low energy, slower recovery, and sometimes muscle loss. ²
Women and young adults may experience hormonal problems, such as irregular cycles, fatigue, and mood swings.
If you already tend to forget to eat, fasting can make under-nutrition even worse.
Bone, Muscle, and the Myth of “Thin = Healthy”
We often focus on body fat, but we do not talk enough about lean mass.
Muscle protects our metabolism, and strong bones help us stay resilient as we age.
Studies show that higher muscle mass — not lower body weight — is linked with longer lifespan and better health outcomes. ³
Low BMI in early adulthood is associated with lower peak bone mass and higher fracture risk later in life. ⁴
I was diagnosed with osteoporosis in my 50s, and I have learned that you cannot rebuild bone that you never built.
Fasting, Fatigue, and Focus
For some, fasting creates clarity.
For others, fasting can cause stress hormones to rise and lead to brain fog.
If you feel anxious, dizzy, or go from feeling energetic to very tired, your body is not failing. It is telling you that you need to eat.
Your health is not measured by how long you can ignore hunger.
Is This Trend Masking Eating Disorders?
Many clinicians are increasingly worried that intermittent fasting can turn into a socially accepted eating disorder.
When “fasting” disguises food avoidance, it stops being a wellness tool and becomes a health risk.
This is especially risky for teens, college students, and young professionals who are already dealing with stress, perfectionism, and social media pressure.
Finding Balance
Fasting is just one tool, not something everyone needs to do.
If you are overweight or have insulin resistance, time-restricted eating may help.
If you are lean, low on energy, or often tired, eating regular meals is the real answer. Am I actually building strength, or am I just eating less often?
Is this habit really helping my health, or is it hiding a deeper issue?
If you are not sure, focus on eating well, staying active, and getting enough rest before you try fasting.
Ask yourself:
Am I getting enough calories and protein to match my activity?
Do I sleep well and recover easily?
Am I actually building strength, or am I just eating less often?
Is this habit really helping my health, or is it hiding a deeper issue?
If you are not sure, focus on eating well, staying active, and getting enough rest before you try fasting.
Fasting or Fueling? A Quick Guide
When Fasting Makes Sense When Fueling is Better
Overweight or insulin resistance Naturally lean / low appetite
Nighttime overeating Strength or athletic training
Need structure for calorie control Teens / young adults building bone
Medical guidance for metabolic issue Fatigue / brain fog / low energy
**Listen to your body — not the hype**
Practical Takeaway
If fasting leaves you energized, focused, and strong, it may fit you.
If it leaves you tired, distracted, or weaker, it’s time to eat.
Your body tells the truth faster than any trend.
References
Harvard Health Publishing, “Intermittent fasting: Benefits and risks,” 2022.
Jefferson Health, “Intermittent Fasting Can Lead to Muscle Loss,” 2023.
Frontiers in Nutrition, 2021 — “Muscle Mass and Metabolic Health.”
JAMA, “Adolescent Body Mass Index, Weight Trajectories to Adulthood, and Osteoporosis Risk,” 2025
💡 Want honest, practical guidance for long-term health?
Join a community that believes caring for your body shouldn’t feel like guesswork or hype.
📬 Get new posts in your inbox
💛 Support independent, trustworthy health writing
🌿 Learn how to stay stronger for longer
Subscribe to The Health Letter —Informed Today, Healthier Tomorrow.