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Donna French Hypnotherapy, Suite 5, 20 Teddington Road, Burswood, Perth (2026)

19/01/2026

Intermittent Fasting Tip, Day 16:

How to Trial Intermittent Fasting Gently

Good morning!

Last Friday we explored whether intermittent fasting might be right for you. Today, we look at how to trial intermittent fasting gently, without pressure or extremes, if you’re curious.

A gentle approach focuses on observation rather than control.

Some simple ways to start include:-

*extending your overnight fast by 30–60 minutes, rather than making large changes.

*finishing dinner a little earlier, instead of skipping meals.

*aiming for a consistent eating window most days, with flexibility when needed.

During this trial period, pay attention to how your body responds:

How is your energy throughout the day?

Are hunger cues manageable and predictable?

Is sleep unaffected or improved?

If fasting feels supportive, you may choose to continue gradually. If it doesn’t, that information is just as valuable.

Intermittent fasting should never feel like a test of willpower. It’s simply one way of exploring how your body responds to slightly longer breaks between meals.

And remember, benefits come from consistency over time, not from pushing fasting longer or being strict.

As always, prioritise nutrient-dense meals, hydration, and adequate sleep, and speak with your GP if you have health conditions or concerns.

Next time, we’ll look at how to know when to pause or stop intermittent fasting, and why that can be a healthy decision.

16/01/2026

Intermittent Fasting Tip, Day 15

Is Intermittent Fasting Right for You?

Good morning!

Over the past few weeks we’ve explored how intermittent fasting works, who it may suit, and when it may not be the best option.

Today, we bring this together with an important question:

Is intermittent fasting right for you?

The answer depends less on rules or trends, and more on how your body responds.

Intermittent fasting may be worth considering if:-

*you feel comfortable going a few hours between meals

*hunger cues feel manageable rather than urgent

*your energy, mood, and sleep remain stable

*flexibility feels supportive, not stressful

It may not be the right fit if:-

*fasting increases anxiety around food

*you experience dizziness, fatigue, or poor sleep

*it leads to overeating later

*it feels rigid or difficult to sustain

Curiosity is a good place to start. If you choose to explore intermittent fasting, doing so gently, with shorter fasting windows and attention to nourishment, allows your body to provide clear feedback.

There is no health benefit in forcing an approach that doesn’t suit your physiology or lifestyle.

Good metabolic health comes from patterns that feel safe, sustainable, and supportive over time, whether that includes fasting or not.

As always, speak with your GP before making ongoing changes to your eating patterns, especially if you have health conditions or concerns.

Next time, we’ll look at how to trial intermittent fasting gently, without pressure or extremes, for those who are curious but cautious.

15/01/2026

Intermittent Fasting Tip - Day 14

Supporting Metabolic Health Without Fasting

Good morning!

Yesterday we discussed when intermittent fasting may not be suitable. Today, it’s important to highlight that fasting is only one of many ways to support metabolic health, and it’s not essential for everyone.

Many of the benefits often associated with intermittent fasting can also be supported through non-fasting approaches, especially for those who don’t feel well when fasting or who need a more stable eating pattern.

These approaches can include:-

Eating regular, balanced meals with adequate protein, fibre, and healthy fats.

Reducing highly processed foods and excess added sugars.

Allowing gentle gaps between meals without intentional fasting.

Prioritising sleep, stress management, and movement.

Supporting blood sugar balance through meal composition rather than timing.

For some people, consistency with meals is more regulating than extended breaks without food. This is particularly true when stress levels are high, sleep is poor, or the nervous system needs extra support.

Good metabolic health is not about doing more or pushing harder. It’s about choosing patterns that help your body feel safe, nourished, and stable.

Intermittent fasting can be a helpful tool for some, but it’s not a requirement for improving health.

What matters most is finding an approach that works for you.

As always, listening to your body and seeking guidance from your GP or qualified health professional is key.

Next time, we’ll look at how to decide whether intermittent fasting is right for you — and how to trial it gently if you’re curious.

14/01/2026

Intermittent Fasting Tip - Day 13

When Intermittent Fasting May Not Be Suitable

Good morning!

So far, we’ve talked about how intermittent fasting can support metabolic health when used flexibly and thoughtfully. Today, it’s important to discuss when intermittent fasting may not be appropriate, or when extra care is needed.

Intermittent fasting is not a one-size-fits-all approach. Certain people may need to avoid it altogether, or only consider it with medical guidance.

This can include:

*people with a history of eating disorders or disordered eating patterns.

*those who are pregnant or breastfeeding.

*individuals with type 1 diabetes or insulin-dependent diabetes.

*people with certain hormonal or endocrine conditions.

*anyone experiencing chronic fatigue, poor sleep, or high stress where fasting worsens symptoms.

Some people may also notice that fasting:

*increases anxiety around food.

*disrupts sleep.

*leads to overeating later.

*or leaves them feeling light-headed or unwell.

These are not signs of weakness - they’re signals from the body that this approach may need adjusting, pausing, or avoiding all together.

Good metabolic health is built on nourishment, safety, and consistency, not pushing through discomfort.

Intermittent fasting should always feel supportive, not punitive. If it doesn’t, there are many other ways to improve metabolic health that don’t involve fasting at all.

As always, it’s important to speak with your GP or a qualified health professional before making changes to your eating patterns, especially if you have medical conditions or concerns.

Next time, we’ll look at alternatives to intermittent fasting that can still support metabolic health — with or without fasting windows.

13/01/2026

Intermittent Fasting Tip - Day 12

Intermittent Fasting as a Long Term Health Tool

Good morning!

Up to now, we’ve talked about metabolic flexibility, how to support it, and how to course-correct when things feel off. Today, we zoom out and look at where intermittent fasting fits in the bigger picture of long-term health.

Intermittent fasting is not meant to be a short-term fix or a rigid protocol. At its best, it’s simply a framework that helps reduce constant eating and gives the body regular breaks from digestion.

Over time, this can support:

*insulin sensitivity

*blood sugar regulation

*appetite awareness

*metabolic flexibility

But these benefits come from consistency and sustainability, not from pushing fasting longer or being strict all the time.

For many people, intermittent fasting works best when it:

*adapts to different life stages and seasons

*allows flexibility for social events, holidays, and travel

*supports energy, sleep, and stress levels

If fasting ever feels draining, stressful, or difficult to maintain, that’s valuable feedback. Adjusting the approach, or taking a break, can be part of a healthy long-term relationship with food.

Intermittent fasting should fit around your life, not require your life to fit around it.

As always, individual needs vary. Nourishing meals, hydration, sleep, movement, and medical guidance from your GP remain the foundation of good health.

Next time, we’ll look at who intermittent fasting may not be suitable for, and when extra caution is needed.

12/01/2026

Intermittent Fasting Tip - Day 11

Simple Ways to Course Correct if Metabolic Flexibility Feels “Off”

Good morning! If metabolic flexibility feels a little off, perhaps hunger feels erratic, energy dips return, or fasting feels harder than it used to, this doesn’t mean you’ve done anything wrong.

It usually means the body needs a gentle reset, not a restart.

Some simple ways to course-correct include:

Shorten your fasting window temporarily
Bringing meals a little closer together for a few days can help reduce stress hormones and restore balance.

Re-focus on meal quality
Prioritising protein, fibre, and healthy fats can stabilise blood sugar and reduce reactive hunger.

Reduce snacking and eating late at night
Creating clearer breaks between meals often helps the body regain rhythm.

Check in with sleep and stress
Poor sleep and chronic stress can significantly affect how the body uses fuel, regardless of diet.

Add flexibility, not rules
If fasting feels rigid or effortful, loosening structure often improves metabolic response rather than worsens it.

Metabolic flexibility is dynamic. It changes with seasons, stress, hormones, travel, and life events. Adjusting your approach is a sign of listening to your body, not failure.

As always, aim for patterns that feel supportive and sustainable, and speak with your GP if you have underlying health conditions or concerns.

Next time, we’ll look at how intermittent fasting fits alongside long-term health goals, rather than being treated as a short-term strategy.

09/01/2026

Intermittent Fasting Tip - Day 10

Common Habits That Can Reduce Metabolic Flexibility

Good morning! Yesterday we looked at signs that metabolic flexibility may be improving. Today, we’ll explore some common habits that can make this flexibility harder to maintain — often without people realising.

Metabolic flexibility isn’t usually disrupted by one off day. It’s more often influenced by patterns that keep the body in a constant fed or stressed state.

Some common examples include:

Frequent grazing or snacking
Eating small amounts throughout the day can keep insulin elevated and reduce the body’s opportunity to switch fuel sources.

Late-night eating
Regularly eating close to bedtime may interfere with overnight metabolic processes and sleep quality.

Highly refined, low-nutrient meals
Foods low in protein and fibre can lead to rapid blood sugar fluctuations and increased hunger soon after eating.

Chronic stress and poor sleep
Elevated stress hormones can impair how efficiently the body uses both glucose and fat.

Overly rigid fasting rules
Fasting that feels stressful or punitive can backfire by increasing physiological stress rather than improving flexibility.

The good news is that metabolic flexibility responds well to gentle adjustments. Small changes, like fewer snacks, better meal composition, improved sleep, or more flexibility, can make a meaningful difference over time.

As always, the goal isn’t perfection. It’s creating patterns that support your body’s ability to adapt and self-regulate.

Listen to your body, nourish it well, and speak with your GP if you have health conditions or concerns.

Next time, we’ll look at simple ways to course correct if metabolic flexibility feels “off” - without starting over.

Have a great weekend!

08/01/2026

Intermittent Fasting Tip - Day 9

Signs Your Metabolic Flexibility May Be Improving

Good morning! Over the past few days we’ve talked about metabolic flexibility and how to support it. Today, we look at some common signs that this flexibility may be improving.

Metabolic flexibility develops gradually, so changes are often subtle rather than dramatic. Many people notice:

Hunger feels more predictable
You may feel hungry closer to mealtimes, rather than constantly grazing or feeling urgent hunger.

Energy is steadier between meals
Fewer energy crashes, especially mid-morning or mid-afternoon.

Less reliance on snacks
Going a few hours without eating feels more comfortable, not stressful.

Clearer distinction between hunger and habit
You can tell the difference between true physical hunger and eating out of routine, boredom, or stress.

Improved response to flexibility
If a meal is later than usual, your body copes without feeling shaky or irritable.

It’s important to remember that progress isn’t linear. Sleep, stress, hormones, illness, and life events can all influence how flexible your metabolism feels from day to day.

Improving metabolic flexibility isn’t about pushing fasting longer or ignoring hunger cues. It’s about building trust between your body and your eating patterns over time.

As always, listen to your body, prioritise nourishment, and speak with your GP if you have health conditions or concerns.

Next time, we’ll look at common mistakes that can reduce metabolic flexibility and how to avoid them gently.

07/01/2026

Intermittent Fasting Tip – Day 8:

Metabolic Flexibility

Good morning! Over the past few posts we’ve explored the different stages of fasting and what happens in the body as time between meals increases. Today, we introduce an important concept known as metabolic flexibility.

Metabolic flexibility refers to your body’s ability to switch between fuel sources, primarily carbohydrates (glucose) and fat, depending on what’s available.

When metabolic flexibility is working well, the body can:

* use glucose efficiently after meals

* transition smoothly to burning fat between meals

* maintain steadier energy levels and blood sugar

When this flexibility is reduced, the body may struggle to access stored fat and rely more heavily on frequent eating to maintain energy.

Intermittent fasting can support metabolic flexibility by giving the body regular opportunities to move between fed and fasting states, rather than remaining in a constant “fed” mode.

This isn’t about pushing fasting longer or skipping meals unnecessarily. It’s about allowing the body to practice switching fuel sources in a way that feels sustainable and supportive.

Improved metabolic flexibility is associated with better long-term metabolic health, including blood sugar regulation and energy balance.

As always, individual responses vary. Listening to your body, eating nutrient-dense meals, staying hydrated, and speaking with your GP before making ongoing changes remains essential.

Next time, we’ll look at practical ways to support metabolic flexibility in everyday life, without rigidity or stress.

06/01/2026

Intermittent Fasting Tip, Day 7:

The Re-Feeding State (Why How You Eat Matters)

Good morning! After exploring the longer term fasting stage, today we look at what happens when you eat again, a phase known as the re-feeding state.

Re-feeding isn’t just the end of a fast.
It’s an active and important metabolic phase.

When you eat after a fasting period, insulin rises again and the body shifts back into using incoming nutrients for energy, repair, and replenishment. Glycogen stores begin to refill, hormones rebalance, and the nervous system receives a clear signal of safety.

This is why how you break a fast matters.

Starting with nutrient dense foods, particularly protein, fibre, and healthy fats helps to:-

*stabilise blood sugar

*reduce digestive stress

*support satiety and energy

Highly refined or sugary foods can cause sharp blood sugar spikes, especially after longer fasting windows, which may leave some people feeling flat or uncomfortable afterwards.

Importantly, this stage highlights a key principle of intermittent fasting, fasting works best when paired with thoughtful nourishment, not restriction.

Intermittent fasting isn’t about staying in a fasting state for as long as possible. It’s about allowing the body to move smoothly between fasting and feeding, creating balance over time.

As always, individual needs vary. Listening to your body, eating well, and speaking with your GP before making ongoing dietary changes remains essential.

Next time, we’ll look at metabolic flexibility, the body’s ability to switch between fuel sources and why this matters for (your) long-term health.

05/01/2026

Intermittent Fasting Tips - Day 6

Myths & Misconceptions

As intermittent fasting has grown in popularity, so have the myths surrounding it. Today, let’s clear up a few common misconceptions.

Myth 1: Intermittent fasting slows your metabolism

In reality, short-term fasting does not “shut down” metabolism. For many people, giving the body regular breaks from eating can support insulin regulation and metabolic efficiency. Problems tend to arise from chronic under-eating, not sensible fasting windows.

Myth 2: You must skip breakfast to fast

Intermittent fasting isn’t about which meal you skip, it’s about the time between meals. Some people 'skip' breakfast (me), others finish dinner earlier. The best approach is the one that fits your routine and supports your energy.

Myth 3: Hunger means something is wrong

Feeling hungry doesn’t automatically signal danger. Hunger often comes in waves and can reflect habit or timing rather than true physical need. Learning to recognise these signals is part of the process.

Myth 4: Fasting works the same for everyone

NO! age, hormones, stress levels, sleep, and medical history all influence how someone responds. This is why intermittent fasting should always be individualised.

Intermittent fasting is not a quick fix or a one-size-fits-all solution. Used thoughtfully, it’s simply a framework that helps some people eat more intentionally and give their body time to rest between meals.

As always, stay hydrated, prioritise nutrient-dense foods, and speak with your GP before making changes to your eating habits.

Next week, we will look at how to break a fast in a way that supports energy and blood sugar balance.

02/01/2026

Intermittent Fasting Tip 5:

Finding What Works for You

Good morning! Over the past few weeks we’ve explored the different stages of fasting and what happens inside the body as time between meals increases. Today, the focus shifts from the science to the individual.

One of the most important things to understand about intermittent fasting is that there is no single “ideal” schedule.

Some people feel great with a 12-14 hour overnight fast.
Others prefer a 16/8 approach.
And for many, flexibility from day to day works best.

The benefits of intermittent fasting come not from pushing fasting longer, but from:

• reducing constant snacking
• allowing insulin levels time to settle
• creating regular breaks from digestion

This is why consistency over time matters more than perfection on any given day.

A sustainable approach should:

*support your energy
*fit around work, family, and social life
*feel calm, not restrictive

If fasting ever feels stressful, overly rigid, or leaves you feeling unwell, it’s a sign to adjust, not to push through.

As always, prioritise nutrient-dense meals, stay well hydrated, and speak with your GP before making ongoing changes to your eating patterns.

Next we will start looking at common fasting myths and misunderstandings and how to navigate them safely.

Donna French Hypnotherapy

19/01/2026

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