Fasting but not seeing results? Try This Simple Upgrade
Time-restricted eating works better with anti-inflammatory foods, and now we’ve got proof.
A lot of people are fasting and wondering… why am I not seeing results?
I’ve been there too. You skip breakfast, do your 16:8, drink your black coffee… and somehow the fat’s not melting, energy’s still low, and your sleep? Meh.
Turns out, new studies gave us some real answers.
🔬 New Research Shows What Makes Fasting Actually Work
Two recent studies, one on humans, one on mice, just confirmed something I’ve been experimenting with for a while:
Time-restricted eating (TRE) helps much more when combined with foods that reduce inflammation.
🧪 Study #1: 16:8 Fasting in Older Adults Reduces Inflammation
A pilot study looked at 10 older adults (average age 77) who followed a 16:8 fasting schedule for 4 weeks.
They could eat whatever they wanted, as long as it was within an 8-hour window.
Results?
TNF-α, a key inflammatory marker, dropped
IL-1β levels slightly decreased
No big changes in IL-6 or CRP, but…
Overall trend: lower inflammation, with no calorie restriction required
Even more interesting? The participants said they felt more energetic, and that wasn’t even the focus of the study.
Now here’s where it gets even better…
🧬 Study #2: TRE Supercharges Metabolism (in Mice, but Still)
This one’s a deep dive: researchers put mice on a 16:8 time-restricted feeding plan, with either a normal or high-fat diet. Over 12 weeks, the mice showed:
Improved insulin sensitivity
Lower IL-6 and TNF-α in blood
Reduced liver fat and white adipose tissue
Increased brown fat thermogenesis, that’s heat production = more fat burn
Better blood glucose response after meals
Bottom line? TRE didn’t just reduce weight, it reprogrammed how the body uses energy.
🌱 So Why Aren’t You Seeing Results?
Because fasting alone isn’t the whole picture.
Both studies show that inflammation is the missing piece. And that’s where food choice comes in.
Here’s what I suggest if you’re doing 16:8 but not seeing results:
✅ Add These Anti-Inflammatory Foods During Your Eating Window
Try this daily combo:
🥬 Leafy greens + berries – fiber and polyphenols for antioxidant support
🐟 Salmon or sardines – loaded with omega‑3s that fight inflammation
🌶️ Turmeric + black pepper – the duo boosts curcumin absorption
🫒 Olive oil, avocado, walnuts – healthy fats = smoother glucose response
🍵 Green tea – EGCG may improve fat oxidation during fasting
Keep it simple, repeatable, and aligned with your fasting window.
🕒 Choose a Smarter Eating Window
Both studies used daytime eating (not late-night):
⏰ Best options: 9am–5pm or 10am–6pm
This syncs with your circadian rhythm and supports better sleep, energy, and metabolic control.
Late-night meals, even if within a fasting window, can mess with blood sugar and recovery.
🧠 Bonus Tip: Fasting Isn’t Just for Fat Loss
Too often we only track weight, and miss deeper shifts like:
Lower baseline inflammation
Improved blood glucose and insulin response
More brown fat activity (aka fat burning furnace)
Better mitochondrial function
Cognitive clarity
Those are long-game wins. They’re the things that keep you younger inside, even if the scale doesn’t change right away.
⚠️ Reminder: Clean Fast Only
During fasting hours, stick to:
💧 Water
☕ Black coffee or tea (no sweeteners, no cream)
🧂 A pinch of electrolytes (if needed)
No calories, no bulletproof coffee, no bone broth. Save it for your eating window.
👀 So... What Should You Expect in 4 Weeks?
If you combine 16:8 TRE with anti-inflammatory nutrition, here’s what the science suggests you might notice:
✅ Less joint pain
✅ Better blood sugar control
✅ More stable energy throughout the day
✅ Slight weight loss or body recomposition
✅ Better sleep (especially if you stop eating by 6 p.m.)
And even if the scale doesn’t budge, your body might already be shifting metabolically. That’s what counts long term.
📚 Sources
Ezzati A. et al. The Effects of Time-Restricted Eating on Inflammation and Oxidative Stress in Overweight Older Adults (2025)
https://pubmed.ncbi.nlm.nih.gov/39861451Gong Y. et al. Time-restricted feeding improves metabolic syndrome by activating thermogenesis in brown adipose tissue and reducing inflammatory markers (2025)
https://www.frontiersin.org/articles/10.3389/fimmu.2025.1501850/full
