Last Updated on January 28, 2023 by Lori Geurin
When I tell people I intermittent fast, they usually say, “That sounds really hard.” And it’s true. Fasting can be challenging at first. But it’s not that bad once you get the hang of it. In fact, intermittent fasting can actually boost your energy levels. Here’s what you need to know about intermittent fasting and fatigue.
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What Is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It can help you lose weight, improve insulin sensitivity, and decrease inflammation.[*]
There are many different ways to do intermittent fasting, but the most popular method is the 16/8 method. This involves fasting for 16 hours and eating for 8 hours. For example, you could eat from noon to 8 pm and then fast from 8 pm to noon the next day.
Beneficial Effects of Intermittent Fasting
Here are a few of the benefits of intermittent fasting:
- Improved insulin sensitivity, leading to better blood sugar control and potentially reduced risk of type 2 diabetes[*]
- Decreased inflammation and oxidative stress[*]
- Increased human growth hormone production, resulting in improved muscle growth and fat loss[*]
- Improved brain health and possibly reduced risk of neurological diseases like Alzheimer’s[*]
- Increased cellular repair and possibly reduced risk of cancer[*]
But don’t just take my word for it – try it out for yourself for a few weeks (or more) and see how energized you feel!
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What is time-restricted eating?
Time-restricted eating is a form of intermittent fasting where you limit your eating to a specific window of time each day, typically 8-12 hours. This can have similar benefits to other forms of intermittent fasting, such as improved insulin sensitivity and cognitive function.
Does Intermittent Fasting Cause Fatigue?
Intermittent fasting can actually help you fight fatigue. When you fast, your body starts to burn stored sugar for energy, which can lead to a sugar crash and feelings of fatigue.
However, after a few days of intermittent fasting, your body starts to burn stored fat for fuel instead of sugar. This helps stabilize your blood sugar levels and provides a more sustainable energy source. As a result, you’ll likely feel more energetic on intermittent fasting days.
It’s normal to feel tired when you start fasting but give your body some time to adjust to the new habit. Once it does, you’ll have more energy than ever!
Tips for Avoiding Fatigue When Intermittent Fasting
If you’re new to intermittent fasting, there are a few things you can do to avoid feeling fatigued:
- Start slowly by fasting for 12 hours a day at first and gradually increasing your fast to 16 hours a few days a week.
- Drink plenty of water during your eating window.
- Eat slowly and mindfully.
- Avoid sugary foods and drinks.
If you’re always tired, intermittent fasting might be just what you need. It may seem counterintuitive, but by stabilizing your blood sugar levels and providing a more sustainable energy source, intermittent fasting can give you more energy in the long run.
Blood Sugar and Intermittent Fasting
Blood sugar control is important for overall health and can significantly impact weight management. Studies show that following an intermittent fasting protocol can improve insulin sensitivity and lower blood sugar levels.[*]
Finding the right intermittent fasting plan for you can take a bit of trial and error, but once you do, it’s amazing how your body responds. Practice intermittent fasting consistently, and you may just be surprised at the positive changes you see in your blood sugar levels.
Weight Loss
Intermittent fasting can also positively impact weight loss – but it’s important to note that weight loss doesn’t need to be the primary focus, as fasting can ultimately improve overall health and well-being.
That being said, many people find that intermittent fasting can positively impact weight loss because of its effects on insulin sensitivity and hormone production. It can also be an effective tool for reducing calorie intake, as it allows for longer periods without food consumption.
How To Unlock Fasting Energy and Focus
Intermittent fasting can also have a positive impact on cognitive function and focus. When our bodies are no longer busy digesting food, they can put their energy toward cellular repair and other important functions. That can lead to increased energy and focus throughout the day.
To start fasting, I recommend a daily 12-hour circadian rhythm fast (from dinner to breakfast the next day). As you become more comfortable with fasting, you can experiment with longer fasts – like a 16/8 or even 24-hour fast.
Remember to listen to your body and always make sure you’re getting enough nutrients during your feeding windows. And don’t forget to stay hydrated – drinking plenty of water can help to alleviate potential side effects like headaches and low energy.
Find Your Fasting Rhythm
Getting into a regular fasting rhythm can have amazing benefits for your health and wellness. Start slow, listen to your body, and enjoy the energy and focus that come with intermittent fasting.
For instance, after doing the circadian rhythm fast for a few weeks, try adding one 24-hour fast per week or a couple of 16/8s or 18/6s. See how your body responds and adjust accordingly.
How can I overcome intermittent fasting fatigue?
If you experience low energy or fatigue while practicing intermittent fasting, it could be due to not eating enough during your feeding windows or not getting enough nutrients.
It’s essential to make sure you are fueling your body with nutrient-dense foods and staying hydrated. You can add sea salt to your water to replenish electrolytes, and consider supplementing with magnesium to support energy production. It’s also important to listen to your body and adjust your fasting protocol as needed.
Pay attention to your hunger cues and adjust the length or frequency of your fasts as necessary. If you feel hungry or have low energy, try eating more during your feeding window or reducing the length of your fasts. Remember to focus on consuming nutrient-dense whole foods and staying hydrated.
Finally, make sure to get enough sleep and incorporate regular exercise into your routine to support overall health and energy levels.
Final Thoughts About Fatigue and Intermittent Fasting
If you’re always tired, intermittent fasting might be just what you need. It may seem counterintuitive, but by stabilizing your blood sugar levels and providing a more sustainable energy source, intermittent fasting can give you more energy in the long run.
So if you’re looking for a way to boost your energy levels naturally, give intermittent fasting a try!
Have you tried fasting? Share your experiences below! I’d love to hear from you!
