Why Intermittent Fasting Isn’t a Thing Anymore: The Rise and Fall of a Trend

By Marc Lobliner, IFBB Pro

Intermittent fasting (IF) was once the golden child of the fitness and wellness world. It promised fat loss, improved metabolic health, increased focus, and even longevity. At its peak, it seemed like everyone was skipping breakfast, eating during restricted time windows, and touting the supposed benefits of fasting.

But here’s the thing: intermittent fasting isn’t the phenomenon it used to be. Even some of its biggest advocates, like Rhonda Patrick and Peter Attia, have shifted away from it. Why? Because like many health trends, intermittent fasting has its limitations, its downsides, and, quite honestly, its impracticalities for most people.

In this article, I’ll explore why intermittent fasting is fading in popularity, why even experts are rethinking their approach, and why breakfast—with its cultural significance and pure enjoyment—is making a strong comeback.

The Rise of Intermittent Fasting

Intermittent fasting gained popularity for its supposed benefits:

• Fat Loss: Eating fewer meals meant consuming fewer calories, which sounded like a simple solution for weight management.
• Metabolic Health: Fasting was linked to improved insulin sensitivity and lower blood sugar levels.
• Longevity: Some animal studies suggested that fasting could activate cellular repair processes and extend lifespan.

For a while, it seemed like fasting was the answer to everything. But the reality is that many of these benefits were overstated or misunderstood.

Why Intermittent Fasting is Losing Steam

1. Experts Are Moving On
   Even prominent figures in the wellness space, like Rhonda Patrick and Peter Attia, have stepped back from promoting strict intermittent fasting. These experts initially embraced fasting for its potential benefits but eventually recognized its limitations and impracticalities.

Peter Attia, for instance, has discussed how fasting might not be the best strategy for maintaining lean muscle mass, especially as we age. Muscle preservation is crucial for longevity and metabolic health, and prolonged fasting windows can make it harder to consume enough protein to support muscle maintenance.

Rhonda Patrick has also softened her stance on fasting. While she acknowledges the potential benefits of occasional fasting, she emphasizes the importance of nutrient-dense meals and maintaining a sustainable eating routine over the long term.

2. Breakfast is Back
   One of the biggest drawbacks of intermittent fasting is that it often means skipping breakfast. And let’s be honest—people love breakfast. It’s not just about food; it’s about culture, tradition, and enjoyment.

In many cultures, breakfast is a cherished meal, a time to gather with family, and a way to start the day on a positive note. Skipping it in the name of intermittent fasting felt unnatural for many people, including me.

Personally, I love starting my day with a hearty breakfast. There’s nothing like a plate of eggs and toast—packed with protein, nutrients, and carbs to fuel my workouts and day ahead. Breakfast isn’t just a meal; it’s an experience.

3. Sustainability is Key
   The biggest issue with intermittent fasting is that it’s not sustainable for everyone. Skipping meals can lead to:

• Increased hunger: Many people find themselves ravenous by the time their eating window opens, leading to overeating.
• Energy crashes: Fasting can leave you feeling tired or irritable, especially if you’re active or have demanding days.
• Social challenges: Eating within strict time windows can make it hard to enjoy meals with family, friends, or colleagues.

For most people, a sustainable approach to eating—one that includes all meals and balances macronutrients—is far more effective for long-term health and happiness.

The Science Speaks: Fasting vs. Balanced Eating

While intermittent fasting has some evidence supporting its benefits, many of these advantages can be achieved through other means:

• Fat loss: Fasting works because it creates a calorie deficit. But so does eating balanced meals while staying within your calorie goals.
• Metabolic health: Studies show that eating smaller, balanced meals throughout the day can improve blood sugar levels and insulin sensitivity just as effectively as fasting.
• Longevity: The same cellular repair mechanisms activated by fasting can also be stimulated through exercise and maintaining a nutrient-rich diet.

The science is clear: you don’t need to fast to achieve your health and fitness goals.

Why Breakfast Matters

Breakfast has been called the most important meal of the day for a reason. A nutrient-dense breakfast sets the tone for your day, providing the energy and focus you need to tackle whatever comes your way.

For me, breakfast is a non-negotiable. I love starting my day with:

• Eggs: Packed with high-quality protein, healthy fats, and essential vitamins like choline.
• Toast: A great source of carbohydrates to fuel my morning workout or activities.
• Coffee: Because, let’s be honest, no morning is complete without it.

This isn’t just about fueling my body; it’s about enjoying the process. Sitting down to eat breakfast gives me a moment of peace and sets the tone for a productive day.

The Takeaway: Fasting Isn’t for Everyone

Intermittent fasting had its moment, and for some people, it might still work. But for the majority, it’s not the best approach. It’s restrictive, impractical, and often unnecessary.

You don’t need to skip meals or follow strict eating windows to be healthy or lose weight. What matters most is finding a way of eating that works for your lifestyle, keeps you consistent, and supports your goals.

For me, that means eating balanced meals throughout the day, starting with breakfast. It means fueling my body with foods I enjoy, like eggs and toast, while focusing on quality nutrition and sustainability.

So, if you’re still clinging to the idea of intermittent fasting because it feels trendy, let me offer you some advice: eat breakfast, enjoy your meals, and find what works for you. Trends come and go, but sustainable habits last a lifetime.