There’s no shortage of information about fasting - from 5:2 to 16:8 to extended 24-hour fasts. But does it actually work? And more importantly… is it right for you?

In this episode of Diet Notes, Susie breaks down the science behind intermittent fasting and shares her honest clinical perspective after years of working with real clients - particularly busy women with high energy demands.

You’ll learn:

• The real origin of the 5:2 diet and what the research actually shows
• Why 16:8 only works when it aligns with circadian rhythm (and why most people do it wrong)
• How skipping breakfast can reduce metabolism and drive afternoon binge eating
• The difference between a true fast and “coffee fasting” (hint: milk breaks the fast)
• Why extreme calorie restriction can lead to muscle loss and long-term metabolic damage
• The hidden nutritional risks of regular fasting (fibre, protein, key micronutrients)
• Why women over 40 may need more fuel in the morning - not less
• How a 12-hour overnight fast can deliver most of the metabolic benefits without the stress

Susie also explains why fasting often becomes "convenient dieting" - something done inconsistently or in a way that fits lifestyle rather than physiology - and why that approach rarely delivers lasting results.

If you’ve been fasting through the morning, struggling with afternoon cravings, or wondering why 16:8 isn’t delivering the results you expected, this episode will resonate.

And next week: Susie tackles calories - why they’re not the whole story, what matters more, and what to stop obsessing over.

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity.