Intermittent Fasting & Inflammation: How to Heal Your Body Naturally

SHOW NOTES: 🎙️ Intermittent Fasting: The Anti-Inflammatory Tool You’re Not Using Yet

In this solo episode, Kylie Buckner, RN, breaks down one of her all-time favorite wellness tools—intermittent fasting—and why it’s so powerful for reducing inflammation, improving metabolic health, and helping you feel your absolute best. She dives into the science, strategy, and mindset behind fasting and how to turn it into a sustainable self-care ritual.

Whether you’re new to fasting or looking to deepen your practice, Kylie offers approachable tips, personal coaching insights, and examples of how fasting can improve insulin sensitivity, lower joint pain, reduce brain fog, and more.

🔑 In this episode, you’ll learn:

• What intermittent fasting really is—and what it isn’t
• The science behind fasting and inflammation
• How fasting supports insulin sensitivity and blood sugar balance
• Gut health benefits: repairing leaky gut & restoring microbiome balance
• The role of autophagy (cellular self-cleaning)
• Kylie’s personal strategies for 16:8 and 24-hour fasts
• Why pairing fasting with fiber-rich, plant-based meals is a wellness superpower
• How to set up your fasting day with rest, hydration, and joy

💌 Ready to try fasting or want support? Email Kylie at [e-mail]

Looking for a good read? I recommend this one by Valter Longo, PhD:

The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight

• Key Focuses:
  • The Fasting-Mimicking Diet (FMD) – a plant-based, low-calorie protocol that mimics the effects of fasting without complete food restriction
  • How periodic fasting triggers autophagy, stem cell regeneration, and inflammation reduction
  • Lifestyle recommendations rooted in research from centenarian populations
  • The role of fasting in preventing chronic diseases like cancer, diabetes, and cardiovascular disease

This book is ideal for people who want both the science and a practical approach to intermittent and periodic fasting, especially from a plant-forward, longevity-focused lens.

Sources to support this episode:

• Longo, V.D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059.
• de Cabo, R., & Mattson, M.P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.
• Horne, B.D., Muhlestein, J.B., & Anderson, J.L. (2015). Health effects of intermittent fasting: hormesis or harm? American Journal of Clinical Nutrition, 102(2), 464–470.
• Patterson, R.E., & Sears, D.D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.
• Wilhelmi de Toledo, F., Grundler, F., Sirtori, C.R., & Ruscica, M. (2020). Unravelling the health effects of fasting: A long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.