Intermittent Fasting for Chronic Fatigue: How to Do It Without Draining Your Energy
Chronic fatigue can feel like an endless energy drain, making the idea of fasting seem counterintuitive.
But done right, intermittent fasting (IF) can actually support mitochondrial health, reduce inflammation, and balance blood sugar all essential for sustained energy.
Here’s how to ease into fasting without worsening fatigue
Why Intermittent Fasting Helps with Chronic Fatigue
Boosts Mitochondrial: Function Fasting encourages the body to repair and strengthen mitochondria, the energy powerhouses of cells.
Reduces Inflammation: IF lowers oxidative stress and chronic inflammation, two key drivers of fatigue.
Balances Blood Sugar: Stable blood sugar levels prevent energy crashes and insulin resistance, both common in chronic fatigue.
How to Start Intermittent Fasting Without Draining Your Energy
Start Slow: Begin with a 12-hour fast (e.g., 8 PM to 8 AM) before gradually extending to 14 or 16 hours if your body adapts well.
Pick the Right Fasting Window : Aim to eat during daylight hours when metabolism is naturally higher.
Stay Hydrated: Drink water, herbal teas, and electrolyte-rich drinks to prevent dizziness and fatigue.
Prioritize Nutrient-Dense Foods: Break your fast with protein, healthy fats, and fiber (e.g., eggs, avocado, bone broth) to avoid sugar spikes and crashes.
Listen to Your Body: If fasting worsens fatigue, shorten your window or opt for a more gentle approach (e.g., fasting every other day).
Breaking Your Fast Without an Energy Crash
To maintain stable energy levels, break your fast with:
Protein: Eggs, fish, or a collagen-rich bone broth
Healthy Fats: Avocado, olive oil, nuts
Low-GI Carbs: Sweet potatoes, quinoa, or leafy greens
Avoid high-sugar foods that spike insulin and lead to crashes
(If you struggle to add vegetables into your diet you might like to read this blog about how to get 30 colourful fruit and vegetables into your meals each week)
Final Thoughts
Intermittent fasting can be a game-changer for chronic fatigue, but the key is to ease in gradually, nourish your body, and listen to how you feel.
Start small, adjust as needed, and focus on nourishing, anti-inflammatory foods to make fasting work for you!
Have you tried intermittent fasting for chronic fatigue? Share your experience in the comments! For a personalized fasting guide, reach out to me.
