Episode 19: Fasting with Jeannette Hyde

8 Jul

Healthily | 07/08/21

There is so much noise these days about fasting. Whether it’s intermittent, time restricted, 5:2, fasting mimicking…. Isn’t it confusing?! Should we be fasting, and if so, what’s the ‘best’ way to do it? Does a ‘best’ way even exist? And if so, what are the benefits and what are the risks? Does more equal better when it comes to fasting? In this episode I speak to Jeannette Hyde, author of The 10 Hour Diet, about all things fasting.

We discuss Jeannette’s key findings from the wealth of research she did when writing her book, including how her own assumptions were challenged at times, and where the most up-to-date research is taking when it comes to the role of fasting in health and weight management. We look at some of the common myths that we might be forgiven for making when it comes to fasting, and how taking a sensible, balanced approach is the way forward.

This episode is packed with useful, practical, calm and sensible advice, and I’m very grateful to Jeannette for being so generous with her time and knowledge. Thanks, as always, to Mother Root for sponsoring this episode. Enjoy! x

TAKEAWAYs

✔️ What is Time-Restricted Eating (TRE)?

TRE is a form of intermittent fasting where you eat all your meals within a set window of the day, typically 10 hours, and fast for the remaining 14 hours.
The method focuses on when you eat rather than what you eat, helping the body repair and reset overnight.
TRE was initially studied in mice (SLK Institute, California, 2014–2015) and later in human studies, showing improvements in weight, metabolic health, gut microbiome, and heart health.

✔️ Why the Timing Matters

Eating earlier in the day aligns with circadian rhythms, optimizing:
- Pancreatic insulin production
- Sugar handling
- Metabolism and calorie burning
- Microbiome activity and gut health
Front-loading meals in the morning/early afternoon is more effective than eating late at night.

✔️ Benefits of the 10 Hour Window

Average weight loss: ~3.5 kg (7 lbs) in 3 months without changing diet content.
Improves insulin sensitivity and allows the pancreas to “rest.”
Supports autophagy, the body’s cellular repair mechanism, particularly after 12–14 hours of fasting.
Helps regulate hunger hormones and can reduce cravings after initial adaptation.

✔️ How to Personalize TRE

Adjust fasting and eating windows based on:
- Menstrual cycles (women may need flexibility around period days)
- Shift work or irregular schedules
- Personal lifestyle and energy needs
It is not a “one-size-fits-all”; some people benefit from two meals in 10 hours, others from three.

✔️ Practical Eating Tips During the Window

Focus on balanced, nutrient-rich meals:
- Protein: eggs, meat, fish, tofu, tempeh, quinoa, nuts, seeds (supports neurotransmitters, hormones, lean muscle, and bone health)
- Healthy fats: olive oil, fatty fish, nuts
- Fiber & plants: vegetables, fruits, legumes (support microbiome and satiety)
Avoid “snacking for the sake of eating” to maintain the benefits of fasting.
TRE can be combined with dietary approaches like gut health-focused, paleo, or keto diets.

✔️ Exercise Considerations

Gentle morning exercise before breakfast is beneficial for fat metabolism.
Avoid overstraining, especially for women or those with high stress, to prevent negative effects on sex hormones or adrenal health.

✔️ Special Considerations

Shift workers: Eat meals during daylight hours when possible; fasting at night aligns with circadian rhythm.
Diabetes or medications: Consult a healthcare provider before starting TRE.
Eating disorders: TRE may not be suitable for those with current or latent disordered eating.

✔️ Key Warnings / What Doesn’t Work

Long fasts (>16 hours daily) can be stressful, especially if misaligned with circadian rhythms.
Eating late at night or “snacking through the fast” prevents metabolic benefits.
Misinterpreting TRE as a license to eat unhealthy foods can limit benefits.

✔️ Practical Steps to Get Started

Choose your 10-hour eating window, ideally starting earlier in the day.
Eat balanced meals with protein, healthy fats, and fiber.
Avoid snacks outside the eating window.
Be flexible: allow minor deviations (menstrual cycle, social events) without guilt.
Consider gentle morning exercise before breaking the fast.
Track progress over weeks rather than days to see benefits.