Exploring the Connection Between Hunger, Hormones, and Inner Calm

We often think of fasting as a way to cleanse the body or lose weight. But fasting also affects something deeper: our emotions. More and more research suggests that how and when we eat—or don’t eat—can influence how we feel, how we react, and how well we manage emotional stress.

Emotional regulation is our ability to manage emotions like anxiety, sadness, anger, and even joy. It helps us stay calm during conflict, think clearly when overwhelmed, and recover from stressful events. Fasting, when done with care, may support this emotional balance.

Let’s explore how fasting affects emotional regulation, what science says, and how to use fasting as a mindful tool—not a punishment—for greater emotional awareness and mental clarity.

What Is Fasting?

Fasting means voluntarily abstaining from food for a period of time. It’s been part of spiritual and healing traditions for thousands of years. Today, it takes many forms, including:

  • Intermittent Fasting (IF): Eating only during a specific window (e.g., 16:8 method)

  • Time-Restricted Eating: Similar to IF, often skipping breakfast or dinner

  • Prolonged Fasting: Going without food for 24–72 hours (should be medically supervised)

  • Religious or Spiritual Fasting: Observed during periods like Ramadan or Lent

Fasting influences the body’s metabolism, hormone levels, and brain chemistry, all of which play a role in how we experience and process emotions.

The Science: How Fasting Affects the Brain and Emotions

1. Hormonal Changes and Mood Balance

Fasting affects several key hormones that influence mood:

  • Insulin: Lower levels reduce blood sugar crashes, helping prevent irritability.

  • Cortisol: Short-term fasting can lower baseline stress levels by improving insulin sensitivity.

  • Endorphins: During fasting, the body may release natural feel-good chemicals that boost mood.

  • Brain-Derived Neurotrophic Factor (BDNF): This protein increases during fasting and supports brain plasticity and emotional resilience.

A study published in Cell Metabolism (2015) showed that intermittent fasting increases BDNF, which improves not just memory but also emotional regulation (Mattson et al., 2015).

2. Autonomic Nervous System Reset

Fasting encourages the body to enter a rest-and-repair state, allowing the parasympathetic nervous system to take the lead. This supports:

  • Reduced emotional reactivity

  • Quicker recovery from emotional stress

  • Increased calm and clarity

In simple terms: fasting can help your body relax, which helps your mind respond—not react.

3. Mindfulness and Emotional Awareness

Going without food—even for a few hours—brings awareness to your habits, urges, and emotional patterns:

  • Do I eat when I’m bored?

  • Is this real hunger or just a craving for comfort?

  • How do I feel emotionally when I’m not full?

This reflection helps develop emotional discipline and self-awareness, key ingredients in emotional regulation.

A 2020 study in Nutrients found that fasting increased participants’ mindful eating behavior and helped them better recognize emotional hunger cues (Racine et al., 2020).

Emotional Challenges During Fasting

Fasting isn’t always smooth—especially in the beginning. It’s important to recognize common emotional responses and approach them with kindness.

Irritability and Mood Swings

This often happens during the early adjustment phase, especially when transitioning from regular snacking. The brain is adapting to using fat for energy instead of glucose.

What helps:

  • Drink water or herbal tea

  • Get light movement (walk, stretch)

  • Deep breathing to calm cortisol spikes

Emotional Discomfort

Fasting may bring buried emotions to the surface. If you normally turn to food for comfort, you may feel sadness, loneliness, or anxiety.

What helps:

  • Journaling what emotions arise

  • Replacing emotional eating with emotional expression (talk, art, prayer)

  • Reminding yourself: “This feeling is valid, and it will pass.”

How Fasting Builds Emotional Strength

When practiced with intention and self-care, fasting becomes a form of mental training. It teaches:

  • Patience: Waiting to eat builds tolerance for discomfort

  • Clarity: Mental fog often clears after the body adjusts

  • Resilience: Learning to sit with cravings builds emotional grit

  • Discipline: Saying “not now” to urges builds self-trust

These emotional muscles translate into real-life benefits like better boundaries, calmer reactions, and stronger focus.

How to Fast Safely (and Emotionally Mindfully)

Fasting isn’t about deprivation. It’s about creating space—for healing, reflection, and renewal. Here’s how to do it in a way that supports your mental health.

✅ Start Slowly

If you’re new to fasting, begin with a 12-hour fast (e.g., stop eating at 7 PM, eat at 7 AM). Gradually increase the fasting window as your body adjusts.

✅ Stay Hydrated

Dehydration can worsen mood swings and fatigue. Drink water, herbal teas, or diluted lemon water throughout the fast.

✅ Set an Intention

Before fasting, ask: “What am I creating space for?”
 It could be peace, clarity, patience, or emotional healing. Write it down and return to it if discomfort arises.

✅ Reflect After the Fast

After each fast, journal:

  • How did I feel emotionally?

  • What cravings or thoughts came up?

  • What did I learn about my habits?

This practice deepens your emotional intelligence.

When Not to Fast

Fasting isn’t ideal if you:

  • Have a history of eating disorders

  • Are underweight or highly stressed

  • Are pregnant, nursing, or managing chronic health issues

  • Use fasting as a form of punishment or restriction

Always consult a healthcare provider if you’re unsure.

Final Thoughts

Fasting is not just a physical act—it’s an emotional and spiritual journey. By pausing the constant flow of food, we learn to listen to our bodies, face our emotions, and build inner resilience.

Like any tool, fasting works best when used with intention, compassion, and balance. You don’t need to fast for days to feel its impact. Even short, regular fasts can help reset your relationship with food, self, and emotion.

So the next time you fast, remember: You’re not just skipping a meal. You’re making space for peace.

References

  • Mattson, M. P., et al. (2015). Intermittent metabolic switching, neuroplasticity and brain health. Cell Metabolism, 22(1), 103–112.

  • Racine, E., et al. (2020). Intermittent fasting and its effects on mood and cognition. Nutrients, 12(8), 2373.