Fasting and Keto have been my cheat codes. There are so few things that provide a near GUARANTEE regarding mood regulation and mental health. Well, these two methods are very approachable and practical and have been by go-to methods when I'm stressed (like my wife being pregnant) or I need extra focus. The longest stretch I've done is 14 months of keto, and it was well worth the effort.
I use fasting and keto combined - Fasting to help me enter Ketosis faster and produce more ketones and then either launch into a brief time of keto or just for the day. Get creative.
The Science Behind Fasting and Ketones
When you fast, your body burns fat for energy instead of glucose, producing ketones in the process. These ketones act as a cleaner fuel for your brain, providing mental clarity, reducing inflammation, and improving emotional regulation. Dr. Andrew Huberman, a renowned neuroscientist, has highlighted that ketones not only enhance brain function but also help reduce stress hormones, like cortisol, which are often linked to mood swings and anxiety.
By supporting the brain with ketones, fasting helps improve focus, emotional stability, and cognitive performance. Let’s break it down into actionable steps for you.
Fasting Principles: Actionable Steps for Mood Support
Fasting may seem daunting at first, but it can be a game-changer for emotional health. Start gradually and build your fasting routine over time.
Step 1: Start with Intermittent Fasting
Goal: Ease your body into fasting and allow it to enter ketosis gradually.
Actionable Steps:
- Begin with a 12-hour fasting window (e.g., from 7 PM to 7 AM). During this time, only drink water, herbal teas, or black coffee.
- Gradually increase the fasting window by 15-minute increments every few days until you reach a comfortable 16-hour fast.
- The goal is to train your body to burn fat for fuel, which triggers ketone production and starts stabilizing your mood.
Pro Tip: To make fasting easier, try to adjust your eating schedule around your lifestyle. If you typically eat dinner by 7 PM, consider finishing meals earlier so that your fasting window begins sooner.
Step 2: Focus on Hydration
Goal: Maintain hydration to help your body adjust to fasting.
Actionable Steps:
- Drink plenty of water throughout the fasting window to keep your body hydrated and support metabolic processes.
- Add a pinch of pink Himalayan salt or electrolyte tablets to your water if you feel fatigued, as this will help maintain your energy and prevent headaches.
Pro Tip: Hydration is key. A hydrated body can adapt more quickly to fasting, and it helps minimize feelings of hunger during fasting periods.
Keto Principles: Supporting Mood Through Ketones
The ketogenic diet is a low-carbohydrate, high-fat diet that can help increase ketone production, offering sustained energy for the brain and improving mood regulation.
Step 3: Switch to a Low-Carb, High-Fat Diet
Goal: Shift your metabolism to burn fat for fuel and produce ketones.
Actionable Steps:
- Limit carbs to about 20-50 grams per day. Focus on low-carb vegetables, avocados, nuts, and seeds.
- Increase healthy fats in your diet by incorporating foods like olive oil, coconut oil, fatty fish, and grass-fed butter.
- Eat moderate amounts of protein (about 1.2-1.5 grams per kg of body weight) to help with muscle maintenance without triggering insulin spikes.
Pro Tip: Don’t be afraid of fats! Healthy fats from sources like avocados, nuts, and coconut oil will support ketone production, fuel your brain, and help keep you feeling satisfied throughout the day.
Step 4: Monitor Your Progress for Emotional Shifts
Goal: Track how fasting and a keto diet affect your mood.
Actionable Steps:
- Take a weekly mood log where you rate your emotional state on a scale of 1-10. Note your energy levels, focus, irritability, and overall sense of well-being.
- If possible, track your ketone levels using urine strips or a blood ketone meter to confirm that your body is entering ketosis.
Pro Tip: Keep a mood journal that includes reflections on how you feel before, during, and after fasting. This can give you valuable insights into whether your energy and mood are stabilizing.
Signs That It’s Working
Once you start fasting and following a keto diet, it’s essential to listen to your body. Here are some signs that fasting and ketones may be positively influencing your mood:
- Clearer Thinking – If you notice that you can concentrate more easily or think more clearly, it’s a sign that your brain is using ketones effectively as fuel.
- More Stable Mood – Fasting may reduce mood swings and irritability by balancing blood sugar and lowering cortisol levels.
- Increased Energy – You might experience more sustained energy throughout the day, especially during the afternoon, when you’d normally experience a blood sugar crash.
- Better Sleep – Consistent fasting and ketosis can regulate circadian rhythms, leading to better quality sleep, which in turn improves emotional regulation.
Reflect on Your Progress
As you implement fasting and keto principles into your routine, it’s important to take time for self-reflection. Ask yourself:
- How do I feel in the mornings versus the evenings? Is my energy consistent throughout the day?
- Are my moods more balanced, or do I notice fewer emotional ups and downs?
- Do I feel mentally sharper or more focused since starting fasting and keto?
Remember, emotional change is a process, and you might not notice instant results. It’s normal for your body to take time adjusting. Be patient with yourself, and celebrate small victories along the way.
Final Thoughts
Fasting and ketosis can be powerful tools for emotional health, but they are most effective when part of a comprehensive strategy for well-being. If you’re trying fasting and keto to improve your mood, stay connected with your emotional journey and listen to your body.
If you need more directed help, we're here for you. If you live in Texas - reach out and request an appointment here: The Couch Psychology Center.
Thanks for reading and happy mental health!
Dr. Gregory Donihoo
The Couch Psychology Center