A Story of Real-Life Transformation Through Intermittent Fasting

It began as an ordinary workday. I walked into the staff room and saw a familiar face—at least, I thought I did. It has been nearly six months since I last met my colleague, Dr. Sujanthi Wickramage Senior Lecturer in Physiology. I greeted her with some hesitation:

“Good morning, Dr. Sujanthi!”

She turned with a bright smile.

“Good morning, Shane!”

But something about her was strikingly different. She looked energetic, cheerful and clearly much slimmer. Still, I avoided commenting right away. Personal changes in health and appearance can be sensitive topics.

Later, at lunch, I noticed her meal: a simple bowl of chickpeas and salad. I complimented her healthy choices and gently asked if she had changed her lifestyle. She smiled—and revealed her secret.

A Transformation That Began With a Decision

She quietly took out her phone and showed me a photograph from ten months earlier. The transformation was remarkable.

“My weight was 85 kg and my BMI was 33,” she said. “I felt tired and uncomfortable. I ate large portions of rice, snacks, sweets… without thinking. But in January 2025, I decided to take control.”

Her method? She began intermittent fasting, following the popular 16:8 routine.

“I only eat during an 8-hour window and fast for the remaining 16 hours. I also focus on more vegetables, lean proteins, and fewer refined carbs and sugary foods. I go easy on processed foods and sweets.”

Within weeks, she felt lighter and more energized. The bloating disappeared. Over the months, others noticed—some even questioning whether she was unwell.

“I lost 18 kg in 10 months,” she said with pride.

“It was frustrating. People assumed weight loss must mean illness,” she laughed. “But I learned to ignore the negativity. This lifestyle brings me joy. I feel healthier, stronger, happier.”

She leaned forward, enthusiastic. “And Shane, I feel a lot more alert and energetic at work. I can concentrate better and work longer hours.”

Then she explained the physiology behind it. “When we’re fasting, the glucose in our body is used up first. Then our glycogen stores begin to break down. With prolonged fasting, fat stores start breaking down too, that’s how we lose weight. During this state, when the body relies on ketone bodies for energy, you actually become more mentally alert. The brain can use ketones instead of glucose, and that keeps me sharp.”

Her confidence was undeniable. A decision made in January had reshaped not only her body—but her daily life

Was It Hard? Absolutely. Worth It? Definitely.

She explained that the first few weeks came with their own set of challenges. At times, hunger and low energy made it difficult to stay focused, and she worried whether fasting might trigger gastritis or discomfort. Social events such as weddings and gatherings also disrupted her routine, making it harder to maintain her fasting window consistently. Despite these obstacles, she chose to persevere and gradually adjusted to the lifestyle.

“So I started with a 12-hour fast, then gradually extended to 16. I prepared my meals and focused on progress—not perfection.”

Her message to others is clear:

“Anyone can do it, if they are determined. It’s one of the most effective lifestyle changes I’ve ever made.”

What Does Science Say About Fasting?

Her story made me reflect: Could fasting truly be a powerful tool for health?

Current research suggests it is promising and evidence-based:

✔ Helps with weight loss through calorie reduction

✔ Improves insulin sensitivity — supporting type 2 diabetes prevention and early remission

✔ Reduces harmful visceral fat around internal organs

✔ Lowers risk factors for heart disease and metabolic syndrome

✔ Promotes autophagy — cellular repair and cleanup (Nobel Prize-winning discovery by Yoshinori Ohsumi, 2016)

Intermittent fasting reduces the time the body spends digesting food — allowing the metabolism to reset and reduce inflammation and oxidative stress.

Our ancestors didn’t follow a fixed “three meals a day” schedule. That pattern emerged with industrialization, not biology. Many of us consume more calories than we need for our often-sedentary lifestyles — and the excess becomes fat, increasing disease risk.

My Own Experience: Physician, Heal Thyself

As a doctor, I found myself both inspired and slightly embarrassed by her commitment. My own BMI wasn’t ideal, and at 79 kg, I knew I needed to make a change. So, I decided to try the 16:8 method myself. I began finishing my last meal by 6:00 p.m., and during the fasting hours I limited myself to water, black tea, or black coffee. My main meal was a balanced lunch with moderate carbohydrates and plenty of nutrients. After two months, the results were clear—I now weigh 76 kg, I feel lighter and more energetic, and I never felt deprived along the way. 

Yes! It truly works.

Why Not Try It Yourself?

Intermittent fasting is a simple and effective lifestyle approach. It doesn’t require expensive diets or equipment, and it offers the flexibility to fit different routines and personal preferences. Importantly, this method is increasingly supported by scientific research for its role in weight control and metabolic health. For many people, it can be a practical and sustainable path toward better wellbeing.

However, it is not suitable for everyone. Pregnant or breastfeeding women, individuals with a history of eating disorders, those with type 1 diabetes or certain severe chronic illnesses, and people who take medications that must be consumed with food should avoid or modify fasting based on professional advice.

It is always best to consult a healthcare provider before making significant dietary changes. But if you are medically cleared to try intermittent fasting, you may be pleasantly surprised by how positively your body responds.

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How to Start 16:8 Intermittent Fasting — A Quick Guide

Step 1 — Choose Your Eating Window

• Common options:
  • 10am → 6pm
  • 12pm → 8pm

Step 2 — Eat Balanced Meals

• Half plate: vegetables
• Quarter: protein (fish, chicken, eggs, legumes)
• Quarter: whole grains or healthy starch
• Add healthy fats (coconut, olive oil, nuts)

Step 3 — Hydrate Well

• Water: unlimited
• Black tea/coffee: allowed
• Avoid sugary drinks

Step 4 — Start Slow

• Begin with 12 hours fasting
• Increase by 1 hour per week until you reach 16

Step 5 — Plan for Real Life

• Parties & weddings? → Adjust window for the day — don’t quit

🌿 Remember:

Fasting is not a diet — it’s a lifestyle that trains your body to burn energy efficiently and repair itself.

Dr. Shane Halpe MBBS MD Family Medicine MRCGP [Int]Senior Registrar/ Lecturer in Family Medicine