Intermittent Fasting and Mental Health: Benefits, Risks, and Expert Tips for Mindful Eating

Intermittent Fasting and Mental Health: Benefits, Risks, and Expert Tips for Mindful Eating
Image by Ivana Tomášková from Pixabay

Intermittent fasting (IF) has surged in popularity for its physical benefits, from weight loss to improved metabolic health. 

But its impact on mental well-being remains a nuanced, often overlooked conversation. 

As a doctor, I’ve seen firsthand how IF can sharpen focus, but also, trigger mood swings—a duality rooted in biology and behavior. 

This guide unpacks the psychological pros and cons of IF, offering science-backed strategies to harness its mental health benefits while avoiding pitfalls.  

What is Intermittent Fasting?

Intermittent fasting involves cycling between eating and fasting periods. 

Popular methods include:  

- 16:8 -16-hour fast, 8-hour eating window.  

- 5:2 - 5 days of normal eating, 2 days of restricted calories.  

- Eat-Stop-Eat - 24-hour fasts 1–2x weekly.  

While studies highlight IF’s role in cellular repair and longevity, its effects on mental health are complex. 

Let’s explore both sides.  

Mental Health Benefits of Intermittent Fasting

1. Enhanced Cognitive Clarity

Fasting boosts brain-derived neurotrophic factor (BDNF), a protein vital for neuron growth and cognitive function. 

Higher BDNF levels correlate with:  

- Improved memory and learning.  

- Reduced risk of neurodegenerative diseases.  

- Sharper focus (a 2019 Nature study linked IF to a 20% increase in BDNF).  

Pro Tip: 

Pair IF with brain-boosting foods like fatty fish with omega-3 fatty acids and blueberries during eating windows.  

2. Mood Regulation

IF may stabilize neurotransmitters:  

- Dopamine: Fasting increases dopamine receptors, enhancing motivation.  

- Serotonin: Calorie restriction elevates serotonin precursors, potentially easing depression.  

A 2022 Psychosomatic Medicine study found IF reduced anxiety symptoms in 65% of participants after 12 weeks.  

3. Stress Resilience

Mild metabolic stress from fasting activates autophagy (cellular cleanup) and strengthens stress response. Think of it as “mental CrossFit” for your brain.  

Science Says: A Cell Metabolism study showed IF improved stress resilience in mice by 40%.  

4. Improved Sleep Quality

Fasting aligns with circadian rhythms, promoting deeper sleep. 

Participants in a 2021 Sleep Research trial reported:  

- 25% faster sleep onset.  

- Fewer nighttime awakenings.  

Fasting makes you sleep like a baby!
Image by Daniela Dimitrova from Pixabay

Mental Health Risks of Intermittent Fasting

1. Mood Swings and Irritability

Adapting to IF can trigger “hanger” (hunger + anger) due to fluctuating blood sugar. 

A Nutrition Reviews meta-analysis noted 30% of IF newbies experienced temporary mood dips.  

Fix: Start with shorter fasts (12–14 hours) and hydrate with electrolytes.  

2. Obsessive Food Thoughts

Restrictive eating windows may fuel food fixation, especially in those with a history of disordered eating.  

Red Flag:

If fasting consumes your thoughts, consider a different approach.  

3. Social Isolation

Missing meals with friends or family can strain relationships. 

A Journal of Social Psychology study linked rigid IF schedules to 15% higher loneliness rates.  

Solution: Adjust fasting windows for social events (e.g., fast earlier in the day).  

4. Body Image Pressures

While IF aids weight loss, fixating on the scale can harm self-esteem.  

Mindset Shift: Focus on non-scale victories like energy levels or mental clarity.  

6 Expert Tips to Optimize IF for Mental Health

1. Start Gradually

- Beginners: Try 12-hour fasts (7 PM–7 AM), then extend by 1–2 hours weekly.  

- Avoid extremes: Skip 24-hour fasts until your body adapts.  

2. Prioritize Nutrient-Dense Foods

- Brain-Boosting Meals: Avocados, walnuts, and leafy greens.  

- Hydration: Herbal teas and water with lemon curb hunger.  

Further Reading:

The Modern Food Pyramid: A Complete Guide to Balanced Nutrition for Optimal Health

3. Monitor Your Mood

Use a journal to track:  

- Energy levels.  

- Mood patterns (e.g., irritability post-fast).  

- Sleep quality.  

Tool: Apps like MyFitnessPal or Zero sync fasting and mood logs.  

4. Pair IF with Mindfulness Practices

- Meditation: 10-minute sessions reduce stress during fasts.  

- Yoga: Enhances mind-body connection.  

Study: A 2023 Mindfulness trial found IF + meditation lowered anxiety by 35% vs. IF alone.  

5. Stay Socially Flexible

- Plan Ahead: Adjust fasting windows for dinners out.  

- Communicate: Explain IF to loved ones to avoid misunderstandings.  

6. Seek Professional Guidance

Consult a doctor or dietitian if you:  

- Have a history of eating disorders.  

- Experience prolonged fatigue or depression.  

Real-Life Success: How Sarah Balanced IF and Mental Health

Sarah (obviously this is not the patient’s real name), 34, struggled with IF-induced irritability until she:  

1. Shortened fasts to 14 hours.  

2. Incorporated magnesium-rich meals.  

3. Practiced evening meditation.  

Within 8 weeks, her focus improved, and mood swings dropped by 70%.  

The Bottom Line

Intermittent fasting can be a powerful tool for mental and physical health—if approached mindfully. 

Listen to your body, prioritise nutrient-rich foods, and stay adaptable. 

Whether you’re seeking sharper focus or emotional balance, IF’s mental health journey is deeply personal.  

From Dr Pasindu 🥰

Stay happy Stay healthy!

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The Night Before Advantage: How Evening Planning Leads to Peak Productivity and Mental Wellness - A Doctor's Guide

The Night Before Advantage: How Evening Planning Leads to Peak Productivity and Mental Wellness - A Doctor's Guide
Image by StartupStockPhotos from Pixabay

As a physician, I've observed a powerful truth: the most successful and balanced individuals don't just wake up to their day - they prepare for it the night before. 

This simple evening ritual of planning can transform chaotic mornings into productive days, reduce stress, and significantly improve both mental health and work performance.

Why Your Evening Routine Determines Tomorrow's Success

1. The Science Behind Night-Before Planning

Neuroscience research shows that planning activates the prefrontal cortex, our brain's executive control center. 

When we outline our next day before sleep, we prime our subconscious to work on solutions overnight. 

Studies from Harvard Business Review reveal that people who plan their next workday experience 23% higher productivity.

2. The Sleep-Quality Connection

Unresolved tomorrows create mental clutter that disrupts sleep quality. 

The American Psychological Association found that writing down tomorrow's tasks before bed can reduce nighttime anxiety by up to 40%, leading to deeper, more restorative sleep.

3. Decision Fatigue Prevention

Research in the Journal of Health Psychology demonstrates that morning decision-making drains willpower. 

By planning outfits, meals, and priorities the night before, you conserve mental energy for important work decisions.

The Doctor-Approved Evening Planning Routine Step-by-Step

1. The Brain Dump (7:00-7:15 PM)

Begin by emptying all thoughts onto paper or a digital planner. 

This "mental download" should include:

- Unfinished tasks from today

- Tomorrow's appointments

- Personal and professional priorities

- Any nagging concerns

2. Priority Triaging (7:15-7:30 PM)

Using the Eisenhower Matrix, categorize tasks into:

- Urgent/Important (do first)

- Important/Not Urgent (schedule)

- Urgent/Not Important (delegate)

- Neither (consider eliminating)

3. Time Blocking (7:30-7:45 PM)

Assign realistic time slots to each priority task. 

Research from UC Irvine shows that time-blocking increases daily productivity by 27%. 

Include buffer periods for unexpected interruptions.

4. Preparation Rituals (7:45-8:00 PM)

Physical preparation reduces morning stress:

- Lay out clothes

- Prep lunch ingredients

- Charge devices

- Pack bags/work materials

- Set coffee maker (if used)

Advanced Planning Techniques for Maximum Impact

1. The 1-3-5 Rule

Limit your daily must-do list to:

- 1 major task

- 3 medium tasks

- 5 small tasks

This prevents overwhelm while ensuring progress.

2. Energy Cycle Matching

Track your natural energy peaks for 3 days. 

Schedule demanding tasks during high-energy windows and routine work during lower-energy periods.

3. The 2-Minute Rule

If a task takes less than 2 minutes, do it immediately during planning time rather than adding it to tomorrow's list.

4. Digital Detox Planning

Schedule specific times to check emails/social media rather than constant checking. 

MIT research shows this reduces stress by 34%.

Evening Habits That Enhance Morning Productivity

1. Gratitude Journaling

Writing down 3 positive things from your day improves sleep quality and next-day motivation, per UC Davis research.

2. Visualization Practice

Spend 2 minutes mentally rehearsing successful completion of tomorrow's most important task. 

This activates the brain's success pathways.

3. Digital Sunset

Implement a screen curfew 60-90 minutes before bed. 

The National Sleep Foundation confirms this improves sleep onset by 42%.

4. Hydration Preparation

Set out a glass of water by your bed. Morning hydration kickstarts metabolism and cognitive function. 

Similarly, you can try natural nutritious rehydrating solutions like coconut water or king coconut water bottle by your bed as well.

Common Planning Mistakes to Avoid

1. Overstuffing Your Schedule - Leave 30% free time for unexpected tasks

2. Neglecting Self-Care - Schedule breaks and meals as non-negotiable

3. Ignoring Energy Levels - Don't schedule important meetings during post-lunch slump

4. Forgetting Buffer Time - Account for transitions between tasks

5. Being Too Rigid - Allow flexibility for urgent matters

Measuring the Impact of Your Planning

Track these metrics for 2 weeks:

- Morning stress levels (1-10 scale)

- Daily task completion rate

- Quality of sleep

- End-of-day satisfaction

Adjust your planning approach based on what works best for your personal rhythm and responsibilities.

Digital Tools to Enhance Evening Planning

Recommended apps:

- Todoist (task management)

- Google Calendar (scheduling)

- Notion (all-in-one workspace)

- Forest (focus timer)

- Sleep Cycle (sleep optimization)

When to Seek Professional Help

Consult a mental health professional if:

- Planning causes anxiety rather than relieving it

- You consistently can't complete planned tasks

- Sleep problems persist despite planning

- You experience morning dread regularly

Conclusion: Small Evening Investments, Massive Daily Returns

Investing 20-30 minutes each evening in purposeful planning creates compounding benefits: less decision fatigue, reduced morning stress, better sleep, and higher productivity. 

Like preparing a surgical theater before an operation, setting up your next day in advance allows you to perform at your best when it matters most.

Start tonight with just 10 minutes of planning. Within a week, you'll notice calmer mornings, more accomplished days, and greater peace of mind. Your future self will thank you.

From Dr Pasindu 🥰

Stay happy stay healthy!

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Antisocial Personality Disorder in Relationships: 6 Red Flags and Survival Strategies

Antisocial Personality Disorder in Relationships: 6 Red Flags and Survival Strategies 
Image by Amore Seymour from Pixabay

Navigating a relationship with someone exhibiting traits of antisocial personality disorder (ASPD) can feel like walking a tightrope between love and self-preservation.

ASPD, a Cluster B personality disorder characterized by disregard for others’ rights, impulsivity, and lack of empathy, often leaves partners emotionally drained and questioning their reality. 

While only licensed professionals can diagnose ASPD, recognizing behavioral patterns can empower you to protect your well-being. 

Here’s how to identify red flags and reclaim control.  

Understanding ASPD: A Primer

ASPD affects 1–4% of the population, with higher rates among incarcerated individuals. 

Rooted in genetic, environmental, and neurodevelopmental factors, it manifests as:  

- Persistent deceitfulness (e.g., lying about trivial matters).  

- Impulsivity (reckless decisions, substance abuse).  

- Lack of remorse for harmful actions.  

Unlike narcissistic personality disorder (NPD), which craves admiration, ASPD focuses on manipulation for personal gain.  

6 Red Flags of ASPD in Relationships

1. The Illusion of Charm

ASPD partners often start relationships with intense charisma, drawing you in with confidence and wit. 

This “love-bombing” phase masks a darker reality: superficial charm designed to manipulate. 

Over time, their interest shifts to control, leaving you questioning their authenticity.  

2. Pathological Lying

Fabrications about finances, past relationships, or even mundane details erode trust. 

One study found 67% of ASPD individuals engage in chronic deceit, often gaslighting partners to doubt their reality.  

3. Reckless Impulsivity

From reckless driving to sudden job changes, ASPD partners disregard consequences. 

Their thrill-seeking behaviour often leads to legal troubles or financial instability, putting relationships at risk.  

4. Emotional Iceberg: Lack of Empathy

A hallmark of ASPD is the inability to empathize.

Partners report feeling “invisible” as their needs are dismissed. 

For example, an ASPD individual might mock a partner’s grief or exploit vulnerabilities without remorse.  

5. Manipulation and Exploitation

ASPD partners use guilt, flattery, or intimidation to dominate. 

They may isolate you from friends, control finances, or weaponise secrets. 

In one case, a partner fabricated a university enrollment to maintain a façade.  

6. Aggression and Hostility

Verbal abuse, threats, or physical violence often escalate over time.

35% of ASPD individuals exhibit aggression, creating cycles of fear and reconciliation.  

The Hidden Toll: How ASPD Erodes Relationships

Trust Collapse

Chronic lying and infidelity breed insecurity. Partners describe feeling “trapped in a maze of half-truths”.  

Emotional Exhaustion

Constant vigilance against manipulation drains mental health, leading to anxiety or depression.  

Social Isolation

ASPD partners may sabotage friendships or family ties to maintain control.  

6 Survival Strategies for Partners

1. Prioritise Physical and Emotional Safety

If abuse occurs, contact trusted friends, family, or organizations like the National Domestic Violence Hotline. 

Document incidents and consider restraining orders if necessary.  

2. Build a Self-Care Fortress

- Therapy: Work with a trauma-informed therapist to process gaslighting and rebuild self-worth.  

- Mindfulness: Practices like mindfulness meditation or journaling (e.g., writing “I wonder if you know…” letters) help reclaim your narrative.  

3. Set Unshakable Boundaries

- Communicate clearly: “I will not tolerate yelling or name-calling.”  

- Enforce consequences: If boundaries are violated, limit contact or exit the relationship.  

4. Avoid the Savior Trap

You cannot “fix” ASPD. 

While therapies like cognitive behavioral therapy (CBT) or mentalization-based therapy show promise, success requires the ASPD individual’s willingness to change—a rarity.  

5. Seek External Support

- Support groups: Connect with others who understand ASPD dynamics (e.g., Narcotics Anonymous for co-occurring substance abuse).  

- Legal counsel: Consult lawyers if financial exploitation or custody battles arise.  

6. Plan Your Exit Strategy

Leaving an ASPD partner requires careful planning:  

- Secure finances and important documents.  

- Inform trusted contacts about your plans.  

- Use the “gray rock” method (minimal emotional engagement) to avoid provoking aggression.  

When Love Isn’t Enough: Making the Decision to Stay or Leave

ASPD relationships rarely improve without professional intervention. 

Ask yourself:  

Is my partner accountable?

ASPD individuals often blame others for their actions.  

Am I safe?

Physical safety trumps emotional attachment.  

What future do I envision?

Healthy love requires mutual respect—not walking on eggshells.  

Resources for Healing

Therapy Options

Platforms like BetterHelp offer online counseling for trauma recovery.  

Books

That’s Enough: Setting Healthy Boundaries in a Relationship for Self-Care by Pasindu A

“Psychopath Free” by Jackson MacKenzie 

These books explore how to set boundaries and ways of recovering from toxic relationships.  

Crisis support

National Domestic Violence Hotline for USA

Final Thoughts: Reclaiming Your Light

ASPD relationships test resilience, but they also reveal inner strength. 

As one survivor wrote, “Your pain made me stronger. I am my own rock”.

Whether you stay or leave, prioritize your well-being. Love should never cost your peace.  

Remember: Healing is nonlinear, but every step toward boundaries and self-care is a victory. 

You deserve a relationship where empathy and trust are the foundation—not casualties.  

From Dr Pasindu 🥰

Stay happy stay healthy!

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