When your child is dysregulated, your nervous system takes a hit too. You’re not alone. Today we explore how simple, flexible intermittent fasting can support calmer moods, steadier energy, and sharper focus for parents navigating hard days.
In this episode, I talk with intermittent fasting expert, Cynthia Thurlow about what fasting is, how it differs from “just skipping breakfast,” and how it can support brain health, anxiety, and depression in adults.
Cynthia Thurlow is a nurse practitioner and leading intermittent fasting expert with over 20 years of experience helping thousands harness the power of fasting to improve energy, metabolism, and overall health.
What is intermittent fasting and how is it different from skipping breakfast?
Intermittent fasting is eating less often within a set window. Example: finish dinner at 6 pm, eat again at 8 am for a gentle 14-hour fast. It isn’t calorie counting. It is about what happens in a non-fed state: lower insulin, autophagy, and ketones that fuel the brain.
- Key idea: Fasting is metabolic timing, not starvation.
- Why it helps: Lower insulin lets the body tap fat for fuel, producing ketones that often bring mental clarity.
- Real-life example: A parent pushes breakfast to mid-morning and notices steadier focus and fewer anxious jitters during school drop-off.
How can fasting for anxiety support brain health and mood?
When you are not eating, insulin drops and your body produces ketones that cross the blood-brain barrier. That shift often feels like clearer thinking and better executive function. Fasting can also increase BDNF, which supports neuroplasticity.
- For anxiety: Steadier blood sugar can mean fewer spikes that mimic panic.
- For depression: Gut-brain support matters. Food choices during your eating window shape the microbiome that makes serotonin and melatonin for sleep and mood.
What is a safe starting point if I’ve never fasted before?
Begin with 12 hours of digestive rest. If dinner ends at 7 pm, have your first meal around 7 am. Work up gradually toward a 16:8 schedule if it feels good.
- Protein first: If you are hungry between meals, you likely need more protein at meals.
- Hydration: Many “hunger” pangs are dehydration. Use water or plain herbal tea during fasting.
- Rotate foods: Do not eat the same thing daily. Rotation lowers inflammation and supports the microbiome.
Can teens or kids try intermittent fasting?
Growing children and teens have different needs. Some older teens naturally prefer later breakfasts, but parents should partner with their pediatrician. Focus on nutrient density, consistent protein, and balanced carbs for kids.
- Rule of thumb: Adults only, unless a teen’s clinician advises otherwise.
- Family focus: Use your calm to help their calm. Let’s calm the brain first.
How do I adjust fasting on busy or stressful days?
Fasting is flexible. You can vary your window based on travel, workouts, or sleep.
- Mix it up: You do not need the same window every day.
- Keep anchors: Prioritize sleep, hydration, and a protein-forward first meal.
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🗣️ “What you put in your mouth can have a positive impact or a negative impact on anxiety and depression. Intermittent fasting is one more tool in the toolbox to help you feel better from the inside.”
— Dr. Roseann
Fasting for anxiety or depression is not a magic wand, but for many parents it creates calmer energy, clearer thinking, and better stress tolerance. Start simple with 12 hours, hydrate, and focus on protein and whole foods. It’s gonna be OK.
FAQs
Is intermittent fasting just skipping breakfast?
No. It is intentional meal timing that lowers insulin and supports brain-fueling ketones and autophagy.
Will fasting make my anxiety worse?
Most adults report steadier energy when they hydrate and eat enough protein. Start with 12 hours and go slowly.
Can I drink coffee while fasting?
Plain coffee or tea is typically fine. Skip sugar and cream during the fasting window.
What should my first meal include?
Prioritize protein plus healthy fats, then add colorful carbs. This stabilizes blood sugar and mood.
How often should I fast each week?
Aim for consistency most days, but flex for travel, sleep, and menstrual phases as needed.
Next step:
Explore related brain-calming strategies on the podcast and join our newsletter and get our Regulation Rescue Kit for in-the-moment scripts.
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