Can Fasting Reduce Stress? Studies Say “Yes!”

April marks National Stress Awareness Month, a time to spotlight the critical importance of stress management and mental well-being in our daily lives. While most people associate stress with physical symptoms, it’s far more than just a reaction to pressure—it’s a key factor that has a major impact on our overall health.

Research consistently shows that managing stress can have profound effects on mental and physical health. Interestingly, fasting has been linked to reduced stress levels, improved cognitive function, and key metabolic improvements (sources linked below), all of which contribute to a calmer, more balanced state of mind.

The Stress Relieving Benefits of Fasting

Fasting has become a powerful tool in regulating the body's stress response and overall health. Here are just a few of its many stress-reducing benefits:

• Cognitive & Mental Health Support: Prolonged fasting, particularly the Fasting Mimicking Diet (FMD), has been shown to improve cognitive function by activating cellular stress response pathways and autophagy. In addition to enhancing cognition, FMD has also demonstrated potential to relieve anxiety and support symptoms related to depression.
  
  A study observed the efficacy of adding FMD to a structured psychotherapy protocol for treating depression. According to the results, three cycles of the 5-Day FMD paired with psychotherapy was effective in reducing depression and increasing self‐esteem. In fact, functional therapy (which uses cognitive and emotional techniques to boost self-esteem) combined with FMD cycles, together with lifestyle medicine interventions, was significantly more effective than functional therapy alone in improving psychological quality of life.
  
  
• Balanced Hormone Support: Fasting also plays a role in balancing hormones that influence metabolic processes. For example, intermittent fasting has been linked to increased insulin sensitivity, which is beneficial for blood sugar control. Insulin is a hormone that helps regulate energy balance, and improved insulin sensitivity means the body can more efficiently process glucose, helping to reduce spikes and crashes in blood sugar that could contribute to irritability or stress. 
  
  
• Works to Stabilize Metabolism: Growth hormone supports fat burning and muscle growth—both of which can contribute to overall well-being—and fasting can help naturally balance growth hormone levels. With these hormones balanced, fasting has been shown to help support metabolism, which can lead to improved energy levels and a reduction in the stress that can sometimes accompany blood sugar fluctuations.

How Does Stress Impact Metabolic Health?

Stress doesn't only impact your mind; it also has significant effects on your metabolic health. Chronic stress can lead to metabolic dysregulation, disruptions in the body’s normal metabolic processes. When we are under stress, the body’s fight-or-flight response kicks in, leading to hormonal imbalances like increased cortisol levels. Over time, this can lead to poor metabolic health, including insulin resistance, elevated blood sugar levels, and difficulty losing weight. An FMD-based plan, like Prolon’s 5-Day Program, has been shown to support healthy metabolic markers, by mimicking the effects of fasting without complete food deprivation allowing the body to enter a state of cellular repair. 

For those with specific metabolic imbalances, L-Nutra Health, our medical division, offers non-invasive, comprehensive support, including cycles of a low-glycemic FMD, lifestyle medicine, and personalized dietitian guidance to tackle the root causes of metabolic conditions like type 2 diabetes and prediabetes.

Fasting Routines For a Calmer Mind

Several fasting routines have been shown to support more manageable stress levels and can easily be incorporated into your daily lifestyle, including:

• Regular FMD Cycles: Prolon’s 5-Day FMD Program doesn’t just work to support healthy metabolic markers, but has also been clinically shown to provide a sense of achievement and self-confidence and establish a more mindful relationship with food. The challenge of sticking to the program and its rewarding results can also foster a sense of pride that may positively impact other areas of life. For optimal benefit, an onboarding routine of three monthly consecutive cycles followed by three-four cycles yearly is recommended. 
  
  
• Daily Intermittent Fasting: Intermittent fasting routines—such as the 12:12 Time Restricted Eating (TRE) method, where you fast for 12 hours and eat within an 12-hour window (following the body’s circadian rhythm)—have also shown benefits for mental clarity and stress reduction. To incorporate this method, you can start by setting a consistent eating window that fits into your daily schedule. For example, you could stop eating at 7 p.m. and resume at 7 a.m. 
  
  
• The 5:2 Method: This form of intermittent fasting involves eating your regular diet with normal calorie intake for five days each week, while limiting yourself to 500-600 calories (or 20-30% of your usual calorie intake) on two non-consecutive days of your choosing. Emerging studies suggest that the 5:2 method may help reduce oxidative stress and brain inflammation, potentially lowering the risk of cognitive decline and neurodegenerative disorders, while also supporting neuroprotection and enhancing mental clarity. Prolon’s 1-Day Reset offers an easy way to incorporate this approach as part of your weekly routine. 
  
  Fasting offers a powerful tool to reduce stress and improve mental health on a daily basis - now that’s something to celebrate this National Stress Awareness Month!
  
  

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