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Wondering if intermittent fasting is just another diet fad or a proven strategy for blood sugar, diabetes, and weight management? In this episode of Blood Sugar Unfiltered, Russ Powell, registered dietitian and diabetes specialist, breaks down the science (and the real-life “how-tos”) of intermittent fasting versus classic calorie counting.
What You’ll Learn:
- What intermittent fasting actually is, and how patterns like 12/12 (12 hours eating, 12 hours fasting) and 14/10 work for real people
- Research-backed results: Does when you eat matter as much as how much you eat for weight loss, visceral fat, and blood sugar control?
- Why some people love IF—and why others do better with steady meals or traditional calorie reduction
- How Russ uses glucose trends, protein, and movement to preserve muscle and avoid energy crashes
- Gender differences: time-restricted eating (TRE) and fasting tips for women and men
- How to safely try intermittent fasting or daily calorie reduction—plus who shouldn’t fast
- The most important takeaways for diabetes, metabolic health, and building an eating routine that lasts
Key Takeaways:
- Long-term studies show that both intermittent fasting and steady calorie reduction work for weight loss and blood sugar, as long as weekly calorie intake is similar
- Most improvements in blood sugar come from fat loss, not meal timing alone
- Women and men often need different approaches—Russ shares easy, real-life adaptations
- Protecting muscle and honoring your energy, sleep, and mood are key for sustainable results
- A blend of science, practical strategies, and myth-busting—all in one episode
Call to Action:
Ready for a nutrition strategy that’s built around your real life, schedule, and medications? Book your free strategy call at russpowellnutrition.com/packages and stop guessing what might work.
Listen & Subscribe:
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