Intermittent Fasting: How Time Restricted Eating Promotes Bone Renewal

Updated: January 13, 2023

Woman Enjoying Breakfast

Authored By:
Lara Pizzorno – AlgaeCal Scientific Advisory Board Member
Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.

Intermittent fasting is becoming a popular dietary strategy for weight loss, blood glucose regulation, autophagy (recycling of old or damaged cell parts), and several other processes related to health and longevity.

What most people don’t realize, however, is that intermittent fasting can also help maintain healthy bones as you age.

Benefits of Intermittent Fasting: Reduce Inflammation, Ease Digestive Issues, Slow Down Aging, Boost Immune System, Improve Focus, Increase Growth Hormone, Increase Insulin Sensitivity and Weight Loss

What Is Intermittent Fasting?

Intermittent fasting is a dietary protocol that switches the typical “eat all day long” schedule to one in which you give your body a break from digesting and absorbing food by eating only during specific windows of time.

For the most part, as soon as people wake up, they begin an all-day feast. First, there’s breakfast, then snacks, then lunch, perhaps a bit of grazing through the afternoon, then a large dinner, and a snack before bed.

We’re incredibly blessed to have so much food available to us, but the downside is that our bodies rarely get a chance to stop digesting and switch over to what’s called a “fasted state”.

Why does this matter? Because when your body is allowed to fast (i.e., there is no food coming in, and all the nutrients from your last meal have been processed), your metabolism switches over to repair and renew mode. Your ancestors would have spent a significant amount of time in the fasted state, but today it’s up to you to carve out space in your day to allow your body to fast – which is the entire premise of intermittent fasting.

While you can follow several different types of intermittent fasting protocols, the most popular is the 16:8, where you fast for 16 hours each day and consume your meals within an 8-hour window. An example would be having breakfast at 11 am and then finishing dinner by 7 pm.

What Happens When You Eat?

To fully grasp the benefits of intermittent fasting, it’s first helpful to understand what happens in your body when you eat.

When you eat, the nutrients in your foods (fat, protein, and carbohydrates) create a cascade of events that stimulates the release of hormones and other digestion-enhancing compounds. This shifts you into a “fed state” as your body turns its attention to breaking down, absorbing, utilizing, or storing the nutrients you’ve just provided.

For a brief breakdown:

  • Carbohydrates are broken down into glucose, readily enter your blood, and can be used for energy if your body requires fuel. Any excess glucose is first stored in your muscle and liver, then converted to fatty acids and added to fat cells. 
  • Fat is broken down and then repackaged into structures called chylomicrons. These structures move through your body, slowly releasing fat and aiding in the absorption and distribution of fat-soluble vitamins (Vitamins A, D, E, and K). Fat plays a vital role in the structure of your cell membranes, along with the production of hormones and other critical biochemicals. 
  • Protein gets broken down into amino acids, which are the building blocks of enzymes, hormones, neurotransmitters, and more. These nutrients are vital to the maintenance of every system in your body, so upon absorption, they’re sent around to your different tissues, glands, and organs to be incorporated into new proteins that will serve their specific functions. Due to the specificity of their actions, amino acids are your body’s last resort when it comes to fuel.

If it sounds like a lot of work, that’s because it is. When you’re in the fed state, your entire system is all hands on deck, working with the nutrients you’ve provided. And at the helm is insulin, the hormone that’s responsible for ushering nutrients out of your blood and into your cells. It takes around six hours for insulin levels to finally drop, and when this happens, your body switches gears and starts running on the glucose you stored in your liver and muscle cells. After about 12 hours, your body runs out of stored glucose, and that’s when you begin to tap into your fat stores for fuel.

At this point, your body is no longer dealing with incoming nutrients, and the focus shifts from digestion mode to repair mode. During this time, damaged cells and cellular debris are removed, inflammation calms down, and regenerative processes ramp up.

What About Breakfast?

You’ve likely been told that breakfast is the most important meal of the day – but what is breakfast anyway? Breakfast means “breaking fast,” which is what you’ll be doing when you follow intermittent fasting, except instead of breaking your fast at 7 am or 8 am, you hold off for a few hours.

A common misconception is that you need breakfast to get your engines running in the morning, but your body’s internal clock (circadian rhythm) does this for you naturally by increasing levels of cortisol and other hormones that help to wake you up and get your metabolism going.

Upon eating your breakfast, whether that be at 7 am, 11 am, or even later, your body moves out of a fasted state into the insulin-dominant fed state. Once this happens, you’re no longer in repair and rejuvenation mode; you’re in digestion mode.

And for all the coffee lovers out there that can’t imagine crawling out of bed without their morning cup – no worries, coffee won’t kick you out of your fasted state. You can even add some high-fat cream and stay technically “fasted.”

Benefits of Intermittent Fasting

Now that you understand some of the physiological changes that happen in the fasted vs. fed state, let’s take a look at how these changes can benefit you in the short and long term.

Research shows that intermittent fasting can[1][2][3][4][5]:

  • Make your body more sensitive to insulin, helping to control your blood sugar levels throughout the day.
  • Reduce inflammation and risk for type two diabetes.
  • Reduce body fat, helping you burn off adipose tissue (fat tissue), especially around the abdomen. 
  • Boost metabolism, helping you burn more calories throughout the day 
  • Lower triglycerides, LDL cholesterol, and blood pressure
  • Enhance your resilience and ability to respond to stressors by acting as a low-level stressor 
  • Increase overnight production of human growth hormone
  • Improve circadian rhythm, which improves all aspects of metabolism, including sleep, energy, satiety, and weight control
  • Increase a process known as autophagy, which is your body’s self-cleaning system, breaking down and either recycling or eliminating old cellular parts
  • Increase your “metabolic flexibility,” allowing you to switch back and forth from using fat and glucose as your primary sources of fuel. This has a significant impact on longevity because as you age, you tend to become more insulin resistant, and therefore your body begins to rely more heavily on fat for fuel.
  • Extend your lifespan due to all of the above factors, which can help to mitigate diseases of aging

How Does This Apply to Your Bones?

If we were to boil down the benefits of intermittent fasting to one simple explanation, it would be this:

Intermittent fasting prolongs the amount of time your body spends in repair and renewal each day, which means your body gets more time to rejuvenate itself on the cellular, tissue, and organ level. More time to repair benefits every system in your body, and your bones are no exception.

Here are some ways that intermittent fasting specifically assists with bone health:

Bone Remodeling

The bone remodeling process requires a delicate balance of bone-building cells (osteoblasts) and bone-resorbing cells (osteoclasts). When osteoclasts outpace osteoblast activity, you experience more bone breakdown than rebuilding, resulting in weaker bones with less density.

One factor that increases osteoclast production and activity is inflammation, specifically pro-inflammatory chemicals called cytokines. Furthermore, cytokines can inhibit osteoblast activity, which creates a double whammy for bone loss. When you fast, however, it reduces inflammation and inflammatory chemicals and therefore helps preserve a healthy balance between osteoblast and osteoclast activity. .

Improves Fat Utilization

Fasting improves your body’s ability to burn fat instead of glucose. This results in general weight loss and specifically targets abdominal obesity (visceral fat). Your visceral fat is highly inflammatory, which means that when you burn away excess fatty tissue in your abdomen, you also decrease the number of inflammatory chemicals circulating through your body.

Furthermore, excess belly fat is associated with lower levels of vitamin D and osteocalcin (the enzyme that carries calcium to your bones) and higher insulin levels and parathyroid hormone (PTH). When PTH is high, it activates osteoclasts to break down bone and release calcium into the bloodstream. This means that belly fat simultaneously reduces calcium deposition in your bones while also increasing its loss into your bloodstream.

Increases Bone Reformation

As you’ve learned by now, fasting enhances all forms of growth and repair in your body. Your bones are constantly going through a breakdown and rebuilding process. When you fast, you enhance the rebuilding phase by stimulating osteoblast activity and increasing new bone formation[6].

Who Should NOT Try Intermittent Fasting (IF)?

Everyone’s body is unique, and while IF can benefit many people, it isn’t the best choice for everyone. Depending on your age and current health status, you may find IF is not the best option. Groups of people who should not try IF include:

  • Children and adolescents who are still growing
  • Individuals with anorexia or who are at increased risk for developing an eating disorder
  • Pregnant and nursing women
  • Older frail adults
  • Anyone taking medication that must be taken with food or who are medically advised not to fast by their doctor for other reasons.

For people with chronic health conditions, IF may be an option, but only under the supervision and with the approval of your healthcare practitioner. For example:

  • Individuals with type 1 or type 2 diabetes
  • Individuals with chronic diseases, including coronary artery disease, unstable angina, heart failure, atrial fibrillation, prior myocardial infarction, prior stroke or transient ischemic attack, most cancers, chronic obstructive pulmonary disease, pulmonary embolism, asthma, peripheral vascular thromboembolism, and chronic kidney disease.

Dietary Recommendations for Intermittent Fasting

Technically, no dietary recommendations go along with intermittent fasting because this protocol is structured around when you eat, not what you eat. However, your goal is optimal health and wellness, so the type of food you introduce into your body is crucial, as well as the macronutrient ratio that you follow. At the end of the day, you are what you eat, and the food on your plate becomes the material used to create and maintain every cell in your body.

Furthermore, the best outcomes for weight loss (fat loss without muscle loss), improved energy, sleep, and growth hormone production have been seen when carbohydrates provide 25-35%, protein 15-30%, and fats 35-50% of the diet’s calories.

With this in mind, below are dietary recommendations for each food group:


Keep your carbohydrate intake to no more than 35% of your calories and focus on:

  • Non-starchy vegetables like broccoli, spinach, zucchini, kale, asparagus, mushrooms, onion, brussels sprouts, peppers, cauliflower, etc. 
  • Starchy vegetables (in moderation), including sweet potato, butternut squash, spaghetti squash, taro, yams, parsnips, and so on.
  • Beans and lentils (in moderation) 
  • Whole grains (in moderation), including buckwheat, quinoa, rice, oats, millet, amaranth, farro, corn, etc. 
  • Whole fruits (in moderation), including avocado, dates, tomatoes, citrus fruit, apples, pears, berries, nectarine, peaches, watermelon, etc.


Protein should account for 15-30% of your daily calories. Protein needs will be at the higher end of this range if you are older, physically active, working to build muscle, or recovering from an illness. For your protein, focus on:

  • Plant sources like beans and legumes, tofu, hemp seeds, lentils, tempeh, chia seeds, pumpkin seeds, nuts, mycoprotein, and soybeans.
  • Animal sources like fish, lamb, beef, chicken, pork eggs, cottage cheese, and Greek yogurt.

Healthy Fats

Healthy fats should provide 35-55% of your daily calories.

  • Healthy monounsaturated fats from avocados, olives, and extra virgin olive oil.
  • Saturated fats are present in coconut, butter, meats, and full-fat dairy products. Saturated fats derived from pastured animals will also contain anti-inflammatory conjugated linolenic acid and a far healthier ratio of omega-3: omega-6 fatty acids. 
  • Omega-3s EPA and DHA can be found in wild-caught cold-water fish, while flax seed is an excellent source of the plant form of omega-3, alpha-linolenic acid.
  • Raw nuts and seeds and their butters and unrefined, minimally processed oils contain primarily polyunsaturated fats, and coconut oil provides medium-chain triglycerides, a form of fat that is preferentially used for energy production.

Foods To Avoid When Intermittent Fasting

Filling your plate with the above foods will promote a well-balanced diet, but what you omit from your diet can be just as important as what you include.

To get the most bang for your buck when you’re intermittent fasting, avoiding foods that could stimulate an exaggerated insulin response is crucial. This includes all forms of processed carbohydrates and added sugar. Here are some examples:

  • Pasta
  • Cereal
  • Bread
  • Cookies
  • Cake
  • Fruit juices 
  • Ice cream

You’ll also want to check the labels of any packaged food you buy; you will be surprised at how much sugar is added to products like cured meat, frozen meals, protein bars, sauces, and so on.

Many people turn to artificial sweeteners when they’re trying to cut out sugar, but unfortunately, those are a no-go as well. Research shows that artificial chemical sweeteners can increase the risk of cancer and obesity and may set the stage for osteoporosis due to their impact on osteoblast activity[7][8].

And finally, while healthy fats are vital for the function of every cell in your body, unhealthy fats should be avoided as much as possible. This includes trans fats (hydrogenated or partially hydrogenated fats) and highly processed vegetable oils. Vegetable oils are high in pro-inflammatory omega-6 fatty acids and contain an altered form of vitamin K1, which is devoid of vitamin K’s natural anti-inflammatory effects.

To access a Sample 1-Day Menu, join the AlgaeCal Community.


Intermittent fasting comes with a whole host of benefits, including:

  • Improved insulin sensitivity
  • Reduced body fat
  • Lowered inflammation 
  • Increased autophagy
  • And many more

Furthermore, intermittent fasting can help to improve your bone health by enhancing bone remodeling, specifically upregulating the bone reformation process.

While there are many protocols out there, the 16:8 method is one of the most heavily researched, showing positive results.

If you’re still on the fence about intermittent fasting, try the 1-day sample protocol offered in the AlgaeCal Community. Many people are surprised at just how easy it can be to follow a fasting protocol when it’s done correctly.

If you’re accustomed to eating throughout the day, you may want to start slow with a 14-hour or even 12-hour fast and then work your way up from there.

And keep in mind that the diet you choose to follow while you do intermittent fasting also matters. Ideally you’ll consume a diet full of organically grown, minimally processed foods that’s rich in healthy fats, keeps carbohydrates moderate, and provides a good balance of protein from plant and/or animal sources.

Article Sources

  1. Patterson, Ruth E., and Dorothy D. Sears. "Metabolic effects of intermittent fasting." Annu Rev Nutr 37.1 (2017): 371-93.
  2. Mitchell, Sarah J., et al. "Daily fasting improves health and survival in male mice independent of diet composition and calories." Cell Metabolism 29.1 (2019): 221-228.
  3. Duregon, Eleonora, et al. "Intermittent fasting: from calories to time restriction." Geroscience 43.3 (2021): 1083-1092.
  4. Kouda, Katsuyasu, and Masayuki Iki. "Beneficial effects of mild stress (hormetic effects): dietary restriction and health." Journal of physiological anthropology 29.4 (2010): 127-132.
  5. Regmi, Prashant, and Leonie K. Heilbronn. "Time-restricted eating: benefits, mechanisms, and challenges in translation." Iscience 23.6 (2020): 101161.
  6. Baum, Rebecca, and Ellen M. Gravallese. "Impact of inflammation on the osteoblast in rheumatic diseases." Current osteoporosis reports 12.1 (2014): 9-16.
  7. Pearlman, Michelle, Jon Obert, and Lisa Casey. "The association between artificial sweeteners and obesity." Current gastroenterology reports 19.12 (2017): 1-8.
  8. Yunker, Alexandra G., Reshma Patel, and Kathleen A. Page. "Effects of non-nutritive sweeteners on sweet taste processing and neuroendocrine regulation of eating behavior." Current Nutrition Reports 9.3 (2020): 278-289.

Article Comments

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  1. Ruth A Morey

    January 7, 2023 , 7:09 am

    Is Prolia advised along with AlgaeCal? Is that excessive or harmful? Prolia ha side effects but does AlgaeCal also?

  2. Brianne AlgaeCal

    January 8, 2023 , 2:10 pm

    Hello Ruth,

    Great questions! It’s our understanding that there are no interactions between AlgaeCal and Prolia, and therefore you could take these together. That said, please do double check with your doctor or pharmacist as we are not medical professionals. We have many customers in our community that are relying on AlgaeCal Plus and Strontium Boost alone to support their bones!

    For your question about side effects, we have explored the safetly of AlgaeCal and Strontium Boost thoroughly through out clinical research. In fact, in 2016 we published a 7 year long study that concluded AlgaeCal and Strontium Boost not only resulted in continuous increases in bone density each year among our participants, but there were also zero negative side effects! We were even issues GRAS status (Generally Recognized as Safe) from the FDA! For more information about our clinical research, click HERE! 🙂

    I hope this helps, Ruth! Please give us a call at 1-800-820-0184 for any additions questions!

    – Brianne @ AlgaeCal

  3. Scott

    January 7, 2023 , 7:14 am

    Does taking the AlgaeCal supplements during the fasting window break the fast? It is unclear how you bring AlgaeCal and Intermittent fasting together, so please clarify. Thanks

  4. Brianne AlgaeCal

    January 9, 2023 , 12:16 pm

    Hi Scott,

    Thanks for your question! The best way to take AlgaeCal would be during your “eating window”. For example, if you were following the 16:8 method, there is an 8 hour window each day to consume food. It would be best to take your AlgaeCal during this time, so that you can have it with a meal, as this will help ensure your body is able to digest and absorb the nutrients optimally. If you are also taking Strontium Boost, you can take this during the fasting window, as food is not required with strontium.

    I hope this helps! 🙂

    – Brianne @ AlgaeCal

  5. Melanie M Tidman DHSc, MA, OTR/L,MHP

    January 7, 2023 , 7:15 am

    One thing I love about the algaeCal people is that this blog reflects all of the current research and not just the medical dogma. The fax presented here are based on good solid clinical science. I am a metabolic health practitioner and a clinical researcher in the use of nutrition in chronic disease.

  6. Brianne AlgaeCal

    January 8, 2023 , 2:11 pm

    Hi Melanie,

    Thank you so much for your comment, and your kind words – we really appreciate it! So glad to hear you like our blog! 🙂

    – Brianne @ AlgaeCal

  7. Trish

    January 7, 2023 , 8:19 am

    Could you provide an example of how to take Algaecal and Strontium Boost on an intermittent fasting schedule?

  8. Brianne AlgaeCal

    January 9, 2023 , 12:21 pm

    Hello Trish,

    Great question! When following the the 16:8 fasting schedule, there is an 8 hour time period each day to consume foods. With that said, I would suggest 2 capsules of AlgaeCal Plus with your fist meal during this window, and then 2 additional capsules of AlgaeCal Plus with another meal, later in that window. Your Strontium Boost could be taken during the fasting window, as this would not not kick you out of your fasted state, and doesn’t need to be taken with food!

    I hope this is helpful! Feel free to reach out to us at 1-800-820-0184 for any additional questions!

    – Brianne @ AlgaeCal

  9. Alla Leshinsky

    January 7, 2023 , 12:21 pm

    Thank you very much. I practice intermittent fasting and this article was useful.

  10. Brianne AlgaeCal

    January 8, 2023 , 2:39 pm

    Hi Alla,

    So glad you found this article helpful!

    – Brianne @ AlgaeCal

  11. Barb Burda

    January 8, 2023 , 4:32 pm

    how long is it recommended to intermittent fast? one week, two weeks. ??
    And how often should this be done?

    Thank you.

  12. Brianne AlgaeCal

    January 10, 2023 , 10:07 am

    Hi Barb,

    The more often and consistent you are with adopting intermitted fasting to your lifestyle, the greater benefits you’ll see over time! 🙂

    I hope that helps!

    – Brianne @ AlgaeCal

  13. Lynne Harrington

    January 7, 2023 , 3:41 pm

    Does stevia have an impact on osteoblasts?

  14. Brianne AlgaeCal

    January 9, 2023 , 1:05 pm

    Hi Lynne,

    Research seems to show that unlike sugar, which can increase urinary excretion of calcium and magnesium, impact vitamin D levels, and reduce the activity of osteoblasts and increase osteoclast activity, stevia is a great option that won’t result in these effects!

    I hope this helps! 🙂

    – Brianne @ AlgaeCal

  15. Janet

    January 7, 2023 , 4:03 pm

    Why Greek yogurt over non-fat, low fat or regular yogurt and should the yogurt be plain with no added sugars?

  16. Linda l

    January 7, 2023 , 4:06 pm

    If I add collagen to my morning coffee, that contains calories, does this break the fast?

  17. Brianne AlgaeCal

    January 9, 2023 , 1:37 pm

    Hi Linda,

    This is a great question! I would think it might be best to hold off on the collagen powder until your eating window to be on the safe side. The reason I’d suggest this is because, as collagen is a source of amino acids, this could potentially be broken down to an energy source, which could break your fasted state.

    I hope this helps!

    – Brianne @ AlgaeCal

  18. Phypno

    January 7, 2023 , 10:31 pm

    Black coffee, I understand, but how is it possible to stay fasted when you add heavy cream?

  19. Brianne AlgaeCal

    January 8, 2023 , 2:56 pm

    Hi Phypno,

    Great question! Heavy cream is basically fat, and fat does not trigger insulin to rise, so your body will still be “fasting”.

    I hope this helps! 🙂

    – Brianne @ AlgaeCal

  20. W Kagan

    January 8, 2023 , 4:25 pm

    Is there a vegan alternative to the heavy cream?

    I get weak and light headed and very hungry if I go more than 12 hours without eating. Is it still worth it to do 12 fasting, 12 eating? Seems better than 8 fasting and 16 eating!

    Also, you give a lot of information for free. Why do you make people wait for a mere one day sample intermittent fasting plan? I would like a weeklong plan to really try it out, and it should be easy to access.

  21. Brianne AlgaeCal

    January 9, 2023 , 3:04 pm

    Great question!

    You could try some coconut or MCT oil in your coffee as a vegan alternative to heavy cream. Blending the oil with the coffee will not only help incorporate the fat, but will make it frothy as well, which I personally enjoy! I’d also suggest starting slow, and working your fasted window up over time if you are feeling light headed, as it’s always important to listen to your body. If you’re interested in a longer meal plan, It may be helpful to work with a nutritionist who could help make a custom plan for your unique nutritional needs 🙂

    I hope this helps! 🙂

    – Brianne @ AlgaeCal

  22. deb

    January 9, 2023 , 6:26 am

    What about half n half? Would this also keep you in a fasted state even though it’s a ration of milk and heavy cream?

  23. Brianne AlgaeCal

    January 10, 2023 , 10:15 am

    Hi Deb,

    Thanks for the follow up question! I would suggest sticking to heavy cream, coconut oil, or MCT oil instead, as the milk in half n half will contain some carbohydrates, which could spike insulin and break the fast.

    I hope that helps!

    – Brianne @ AlgaeCal

  24. Joyce Eckler

    January 8, 2023 , 4:35 am

    Excellent article with ideas for eating. Thank you.

  25. Brianne AlgaeCal

    January 8, 2023 , 2:42 pm

    Hi Joyce,

    So glad you enjoyed this information! 🙂

    – Brianne @ AlgaeCal

  26. Valerie

    January 8, 2023 , 5:15 am

    It was mentioned that a high fat creamer in coffee would not break IF. What type is recommended here and what about collagen powder?

  27. Brianne AlgaeCal

    January 9, 2023 , 2:30 pm

    Hi there Valerie,

    Great question, and thanks for commenting! Any full fat, heavy cream would be ok. The goal here is to only have a small amount, and to avoid anything with carbohydrates, as this will have an affect on insulin levels and break your fasted state.

    I would also suggest avoiding the collagen powder until your eating window, as protein can be broken down for energy, which could potentially break your fast as well.

    I hope this helps!

    – Brianne @ AlgaeCal

  28. Michele Byrne

    January 8, 2023 , 5:28 am

    I have previously used coffee with a tablespoon of butter and a tablespoon of MCT oil in the morning, allowing me to skip breakfast.
    If I go back to doing this – which allows me to not eat any food until around 11 or 12 o’clock, is it OK to take my AlgaeCAL with the coffee?

  29. Brianne AlgaeCal

    January 9, 2023 , 2:42 pm

    Hi Michele,

    I would suggest holding off on taking your AlgaeCal, if possible, until your eating window. The reason is that stomach acid and digestive juices are going to assist in ensuring that AlgaCal is digested an absorbed as best as possible. When eating, the body will naturally produce these digestive juices which will help ensure we are getting the best out of the supplement. That said, if you are also taking Strontium Boost, feel free to take this during your fasted state, as food is not required with this supplement! 🙂

    I hope this helps! 🙂

    – Brianne @ AlgaeCal

  30. Wilma Reinhart

    January 8, 2023 , 8:35 am

    Hello there,

    When you are fasting can you drink coffee with milk at 6am & eat breakfast at 9am? I’d like to start the 12 hour fasting.

    Thank you,

  31. Brianne AlgaeCal

    January 9, 2023 , 2:45 pm

    Hi Wilma,

    Thank you for reaching out! You can do this yes, however, swap the milk with your coffee to heavy cream instead. Unlike milk, a small amount of heavy cream will not provide you with carbohydrates. The carbohydrates in milk will affect your insulin levels, which will break your fasted state.

    I hope this is helpful! 🙂

    – Brianne @ AlgaeCal

  32. Wilma

    January 14, 2023 , 11:00 pm

    Hello Brianne, thank you!

  33. Brianne AlgaeCal

    January 15, 2023 , 10:34 am

    Hi Wilma!

    You are so very welcome! 🙂

    – Brianne @ AlgaeCal

  34. Brooks Anderson

    January 8, 2023 , 9:07 am

    Excellent article. If you drink coffee before 16 hours is up does that break the fasting?

  35. Brianne AlgaeCal

    January 9, 2023 , 1:18 pm

    Hello Brooks,

    Thanks for posting! If you are drinking coffee that is either black, or that just contains some heavy cream (no carbs), then this would be just fine! Do be sure to avoid things like sugar or milk, which contain carbs, in your coffee, as this will likely break your fasting state.

    I hope this helps!

    – Brianne @ AlgaeCal

  36. Roxana

    January 8, 2023 , 12:59 pm

    Loved the article. Gives you a good idea and the benefits , which is ver important.

  37. Brianne AlgaeCal

    January 9, 2023 , 1:27 pm

    Hello Roxana,

    Thank you so much for the feedback, we’re so happy you loved this article! 🙂

    – Brianne @ AlgaeCal

  38. Sharon Joy

    January 8, 2023 , 6:07 pm


    I was discussing with my doctor last week, I’ll be taking AlgaCal as soon as it arrives. In discussing the types of foods I could be getting calcium from, almond milk came up (I use with my protein smoothies). My doctor was wondering if almond milk is considered an imflammory food?

    Sharon Joy

  39. Brianne AlgaeCal

    January 10, 2023 , 10:57 am

    Hi there Sharon,

    So happy to hear you’ll be starting AlgaeCal soon! Almond milk on its own wouldn’t be inflammatory, unless you have a sensitivity to it of course! Keep in mind that many store bought almond milks contain sweeteners though and other ingredients that could be. Additionally, the calcium in almond milk is fortified and not naturally occurring.

    If you’re looking for suggestions for calcium rich foods, check out our blog post HERE for more information! 🙂

    If at any time you have any additional questions, feel free to reach out to us at 1-800-820-0184 – we’re always happy to help!

    – Brianne @ AlgaeCal

  40. Denise P

    January 8, 2023 , 6:25 pm

    Excellent explanation of intermittent fasting. Thank you! I had done this instinctively for years until a dietitian told me that I had disordered eating. How I wish I would have ignored her advice. I am back at it.

  41. Brianne AlgaeCal

    January 9, 2023 , 1:28 pm

    Hi Denise,

    Gosh, I am so sorry you went through that! We’re always learning more and more each day, and we’re so happy you found this article helpful!

    – Brianne @ AlgaeCal

  42. Danielle Schmouth

    January 9, 2023 , 4:53 am

    Very interesting!
    How can I take around 500 mg of calcium needed to complete the amount of 720 mg from AlgaeCal plus and to take 1200mg of calcium/day with intermittent fasting.
    Is dairy products a good option? There is controversy around it like inflamation, poor absorbtion, etc.
    Thank you!
    Danielle Schmouth

  43. Brianne AlgaeCal

    January 9, 2023 , 1:33 pm

    Hello Danielle,

    Great question! It would be best to try and fit in this extra 500mg of dietary calcium in during your eating window. For example, if you were to follow the 16:8 plan, there is a 8 hour window each day for eating, which would allow time to consume this.

    Dairy products are a great option if you don’t suffer from any sensitivities to it. In fact, we have a very detailed article on this subject on our blog HERE that I hope you will find helpful! 🙂

    – Brianne @ AlgaeCal

  44. Suzanne Copps

    January 9, 2023 , 6:05 pm

    Great and informative. Have shared it with all my contacts. Thank you!

  45. Brianne AlgaeCal

    January 10, 2023 , 10:16 am

    Hi Suzanne,

    Thanks so much for commenting, and for sharing this information with others!

    If you, or any of your friends have any questions, feel free to reach out to us at 1-800-820-0184! 🙂

    – Brianne @ AlgaeCal

  46. Shelora Dalen

    January 11, 2023 , 9:01 pm

    Hi there,

    Great article, as my career was a health consultant and deep muscle therapist. I know and follow intermittent fasting, although I do have the odd cookie, ice cream etc, but keep the rest in balance.

    Thanks Shelora Dalen

  47. Chelsea Dugas

    January 12, 2023 , 1:44 pm

    You’re so welcome, Shelora! We’re happy to hear you appreciate the information. Feel free to peruse our BLOG for much more bone-supportive information and articles! 🙂

    – Chelsea @ AlgaeCal

  48. Jodi Ryan

    January 20, 2023 , 7:14 am

    Where do we find the 1 day sample menu? The hyperlink in the email article only takes you to join the FB group (I am already a member) and a faithful AlgaeCal customer.

  49. Shirley Kinder

    February 1, 2023 , 10:12 am

    Have Studied health & started taking MANY NUTRIENTS starting age 45; am now almost 83. Always I am perceived to be 15 to 17 yrs. younger. Started Algae Cal (only product proven to rebuild bones) at age 82, because diagnosed with beginning of bone weakening; have faciliitated others to take it.
    I have over 1500 health-related documents READ & Saved on my computer. Even though much are from Nationally Acclaimed MDs, THIS article is the BEST most Concise, Thorough & ALL inclusive I have ever read!!!

  50. Chelsea Dugas

    February 6, 2023 , 7:25 am

    Shirley – this is so wonderful to hear! Thank you! We sure hope you are also taking advantage of all the other articles provided on our BLOG. To your health! 🙂

    – Chelsea @ AlgaeCal

  51. Vonda Acosta

    February 1, 2023 , 5:22 pm

    Need help with what to eat!

  52. Chelsea Dugas

    February 6, 2023 , 7:29 am

    Hi, Vonda! THIS is one of the books that Lara Pizzorno read and found very useful with regards to intermittent fasting. There is a large section of the book devoted to foods and recipes as well! Hope this helps! 🙂

    – Chelsea @ AlgaeCal

  53. Donna K

    May 10, 2023 , 10:25 am

    My old bone doctor believed in adding Strontium Boost to my program however he has since retired and my new bone doctor does not believe in it? What can you add to that?

  54. Manja

    May 10, 2023 , 1:32 pm

    Hi Donna,

    Many doctors are less familiar with natural products and may not be aware of the options available. It’s typically not covered in their education and it can be extremely difficult to keep up with the flood of new studies being reported in published journals. AlgaeCal has 3 human clinical studies published in peer-reviewed journals showing both AlgaeCal Plus and Strontium Boost increase bone density safely and naturally. To see these, go here.
    If this is something you would like to discuss with your new doctor further, we have an excellent information sheet you can share with them here: Feel free to email [email protected] if you have further questions.

    – Manja @ AlgaeCal

  55. Sue Gibson

    May 12, 2023 , 4:35 pm

    I can vouch for intermittent fasting, as I have been doing such for the best part of the last fifty years! After a recent bad fall, a medic who had not looked at my date of birth remarked that he thought from my X-ray that I was in my forties rather than my seventies! Yoga, organic food and a reasonable amount of exercise along with intermittent fasting 16:8 and sometimes longer seem to have kept me quite healthy! No medication whatsoever!

  56. Manja

    May 15, 2023 , 8:49 am

    That is impressive, Sue! Thank you for sharing your story. It is incredible how seemingly small things can have a huge impact on our health. Of course, one style doesn’t fit all when it comes to intermittent fasting, but it is great that you have found what works for you. I hope your story inspires others to give it a try. Keep up the great work and let us know if ever you have questions! If you’re interested, our blog is an excellent free resource for all things bone health.

    – Manja @ AlgaeCal

  57. Lori

    August 29, 2023 , 8:31 pm

    Can I take Algae Cal and magnesium during a 3 day fast? I’m afraid I’ll get muscle cramps and not sleep as well if I don’t take them.

  58. Manja AlgaeCal

    August 30, 2023 , 7:13 am

    Hi Lori! You should be able to take AlgaeCal and magnesium during a fast. Because you need stomach acid to absorb the nutrients from AlgaeCal, one suggestion we can provide for those who are intermittent fasting is to chew gum! Chewing gum helps stimulate digestive juices/stomach acid.
    Another option Lara Pizzorno shared is to take digestive bitters — if you are not dealing with excessive stomach acid production, e.g., GERD, gastritis, hiatal hernia, kidney stones, gallbladder disease, or peptic ulcers. Let us know if you have any questions!
    – Manja

  59. Phil

    September 10, 2023 , 5:21 am

    Hi, thanks for the good article.
    Can you provide sources for the claims about the benefits for the bones with IF? The claims sound logical to me, but searching for scientific studies to support the argument, I only found a few articles that show a negative effect of IF on the bones.
    Therefore, I would be interested to see which studies you reference in regards to IF and bones stability and density.

  60. Manja AlgaeCal

    September 13, 2023 , 11:54 am

    Hi Phil, thank you for showing your interest in our article! The specific studies the article was based on do not look at the effects of IF on bone health directly. Rather, the article focuses on the effects of IF on inflammation as one of the underlying causes of bone loss. Studies can be found here and here. Other sources used in article: [2][3][4][5].
    I hope this helps but feel free to email us at [email protected] if you have further questions.
    – Manja

  61. Erica

    October 18, 2023 , 8:04 am

    Hi. I take AlgaeCal and Strontium boost. Can I still take both on a 4 day fast? I am aiming to
    induce autophagy so cannot eat any foods, incl gum.

  62. Manja AlgaeCal

    October 18, 2023 , 10:40 am

    Erica, most of the nutrients in AlgaeCal are best absorbed with food. So, while you can absolutely take it during your 4 day fast, you may not get all the benefits that our supplements would provide otherwise, during this time. You could also consider taking digestive bitters if you’re not dealing with excessive stomach acid production, e.g., GERD, gastritis, hiatal hernia, kidney stones, gallbladder disease, or peptic ulcers. Fasting is a good time to utilize bitters! While the autophagy state is turned on, bitters can really support this process, especially the liver.
    – Manja

  63. Irina Starobinsky

    December 30, 2023 , 10:10 am

    How to get rid of sugar cravings?
    even when I eat a piece of fruit, my sugar level jumps up
    i’m close to pre-diabetic

  64. Yoori AlgaeCal

    January 1, 2024 , 3:37 pm

    Thank you for sharing your concern, Irina! There are many strategies to help you control sugar cravings, such as incorporating healthy fats in to your diet, regular exercise, managing stress, etc. We recommend consulting a healthcare professional, such as a registered dietitian or endocrinologist, for personalized guidance :). I hope this helps!

    – Yoori

  65. Shelley Edwards

    December 30, 2023 , 10:15 am

    Intermittent fasting intrigues me. I just can’t see from the article how often you are suppose to do it per week or is it every day?

  66. Yoori AlgaeCal

    January 1, 2024 , 3:39 pm

    Great question, Shelley! There are several popular methods of intermittent fasting, and the frequency can vary based on individual preferences and goals. While you can follow several different types of intermittent fasting protocols, the most popular is the 16:8, where you fast for 16 hours each day and consume your meals within an 8-hour window. An example would be having breakfast at 11 am and then finishing dinner by 7 pm. I hope this helps! 🙂

    – Yoori

  67. Beth Griffin

    January 1, 2024 , 6:53 am

    Great article but all women should read “Fast like a girl”regarding how to fast with our hormone changes in mind. Women should generally NOT fast for 1 week a month before their cycle (or on a regular basis for those without a cycle).

  68. Yoori AlgaeCal

    January 1, 2024 , 4:54 pm

    Thank you for sharing your feedback, Beth! 🙂

    – Yoori

  69. Jan

    January 1, 2024 , 1:09 pm

    Wondering if drinking water during the 16 hour fast period okay?

  70. Yoori AlgaeCal

    January 1, 2024 , 4:36 pm

    Great question, Jan! Drinking water is not only okay but highly recommended during the fasting period of intermittent fasting. Staying hydrated is crucial for overall health, and it can also help you manage hunger and support your body during the fasting window. Water has no calories, so it won’t break your fast.I hope this helps!

    – Yoori

  71. Frances

    January 1, 2024 , 6:26 pm

    I have two questions:
    Lara’s recommendation is to keep carbohydrate intake to no more than 35% of calories. Does this percentage exclude or include fiber, sugar alcohols, allulose and fructose?
    I often work out early in the morning. Is it safe to work out when my first meal is at 11 AM?

  72. Manja AlgaeCal

    January 3, 2024 , 8:54 am

    Thank you for your insightful question, Frances! When considering carbohydrate intake as a percentage of calories, it generally includes all forms of carbohydrates, including fiber, sugar alcohols, allulose, and fructose.

    Lara’s recommendation to limit carbohydrate intake to no more than 35% of calories likely encompasses the total carbohydrates consumed, including these different components. If you have specific dietary concerns or health goals, it might be beneficial to consult with a nutritionist or healthcare professional to tailor recommendations based on your individual needs and preferences. They can provide more personalized guidance considering your overall health and wellness.

    It’s also great that you’re incorporating early morning workouts into your routine, Frances! I’m not a healthcare or fitness professional, but exercising on an empty stomach is generally considered safe for many people and can even have some potential benefits. However, the safety and effectiveness of fasted workouts can vary from person to person.

    A 55-minute workout without eating beforehand is generally safe if you feel energized and can perform well. Staying hydrated is crucial, so make sure to drink water before, during, and after your workout. If you have any specific health concerns or goals, it’s advisable to consult with a healthcare or fitness professional who can provide personalized advice based on your individual needs. Keep up the good work on your health and fitness journey!
    – Manja

  73. Mary Cullen

    January 17, 2024 , 7:17 am

    Can you please outline the clinical studies that were reviewed for this assessment.

  74. Yoori AlgaeCal

    January 17, 2024 , 3:33 pm

    Thank you for reaching out, Mary! The specific studies reviewed for this blog article were studies that focus on the effects of IF on inflammation. Studies can be found here and here. Other sources used in article are: [2][3][4][5].
    I hope this helps! Feel free to email us at [email protected] if you have further questions :).

    – Yoori

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,