Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong. In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits.Today, we break down what happens in your body when you stop eating and explain why it may support weight loss and blood sugar control, but also why fasting doesn’t work for everyone. You will learn why breakfast may not matter, why the By the end of this episode, you will understand what counts as a real fast, how long your eating window may need to be, why longer is not always better if you cannot stick to it, and why planning your first meal matters, because hunger can drive poor choices.If fasting can work, but is not magic, what actually makes the difference: the timing, the consistency, or simply eating less?🌱 Try our science-backed and tasty wholefood supplement Daily 30Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOEFollow ZOE on Instagram.Timecodes📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFerment by Prof. Tim SpectorGood Mood Food (preorder) by Prof. Tim SpectorFree resources from ZOEThe Hormone Harmony Guide: Tuning Your Body’s Internal OrchestraEating for Better Brain Health: Your brain-gut blueprintHow to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Better Breakfast GuideMentioned in today's episodeEffect of the 5:2 Diet on Weight Loss and Cardiovascular Disease Risk, The International Journal of Endocrinology (2025)Intermittent fasting ‘no magic bullet for weight loss’, Science Translational Medicine (2021)Bath Breakfast Project, Springer (2011)The role of intermittent fasting and meal timing in weight management and metabolic health. Proceedings of the Nutrition Society, (2020)The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. American Journal of Clinical Nutrition, (2014)Nutrient timing and metabolic regulation. The Journal of Physiology, (2022)Calorie counting vs. minute counting; does nutrient timing matter for weight-loss? Current Opinion on Clinical Nutrition and Metabolic Care, (2025)Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.