Understanding why intermittent fasting doesn’t always work for everyone
Intermittent fasting (IF) can be a powerful tool for improving metabolic function and supporting weight loss. However, its effectiveness can be limited in people with insulin resistance. Wellness expert and author Dr. Eric Berg emphasizes that insulin resistance can blunt the body’s ability to switch into fat-burning mode, even during fasting periods. By addressing specific daily habits and lifestyle factors, you can improve insulin sensitivity and get more from your fasting routines.
1. Too many carbs throughout the day
Carbohydrate-rich meals and snacks can trigger repeated insulin spikes. Even during eating windows, high-carb choices keep insulin levels elevated, which can prevent fat from being released for energy. Dr. Berg consistently highlights the importance of controlling carbohydrate intake to improve insulin sensitivity and unlock better results from intermittent fasting.
2. Short fasting periods that don’t reset insulin
Not all fasting windows are created equal. Short fasts may fail to reduce insulin levels sufficiently, leaving the body in a state that relies on immediate energy rather than stored fat. To enhance insulin sensitivity and fat burning, extending fasting durations—such as an 18-hour fast—can be more effective and help the body shift toward using stored fat as fuel.
3. Insufficient nutrient-rich meals
Intermittent fasting is about when you eat, but what you eat matters just as much. A nutrient-dense, lower-carbohydrate pattern supports metabolic health and maximizes the benefits of fasting. Dr. Berg recommends a high-fat, moderate-protein, low-carbohydrate diet to optimize insulin sensitivity and provide steady energy during eating periods.
4. Chronic stress and cortisol spikes
Stress triggers cortisol release, which can raise blood sugar and insulin levels. Prolonged stress can worsen insulin resistance and undermine fasting progress. Addressing stress through relaxation practices, adequate sleep, and regular physical activity is a key step in improving insulin sensitivity and the effectiveness of intermittent fasting.
5. Existing health conditions
Conditions such as fatty liver or other metabolic concerns can disrupt liver function and glucose processing, further impairing insulin sensitivity. Dr. Berg stresses that treating underlying health issues is essential to unlock the full benefits of intermittent fasting.
How to optimize intermittent fasting with Dr. Berg’s approach
Adopt a low-carb, high-fat diet
Reducing carbohydrate intake while increasing healthy fats can improve insulin sensitivity and support fat oxidation during fasting periods.
Extend your fasting window to about 18 hours
A longer fast can promote better insulin regulation, facilitate fat burning, and enhance metabolic health over time.
Prioritize stress management
Implement stress-reduction techniques, improve sleep quality, and maintain an active routine to keep cortisol in check and insulin levels stable.
Treat underlying health conditions
Address problems like fatty liver or other metabolic disorders with appropriate medical guidance. Healing these conditions can improve liver function and overall insulin sensitivity, making fasting more effective.
Monitor nutrient intake
Ensure your eating windows supply essential nutrients, especially healthy fats, fiber, lean proteins, and micronutrients, to support a balanced metabolism and sustainable weight management.
Following these strategies can help individuals with insulin resistance get more consistent results from intermittent fasting and improve overall well-being. If you’re unsure where to start, consult a healthcare professional who can tailor a plan to your needs.
Follow us for more insights on intermittent fasting, insulin sensitivity, and practical nutrition guidance.
