The Benefits of Intermittent Fasting for Gut Health, Brain Function, and Mood
- Natalie McGovern
- Oct 14
- 8 min read
Let’s get real: when I got back from Costa Rica, I wasn’t exactly feeling the “pura vida” vibe. Parasites had moved into my gut like they’d bought beachfront property, and my digestive system was throwing a non-stop protest party. Enter intermittent fasting, my not-so-secret hero. (See my blog titled My Journey with Parasites and Candida: What I Learned Along the Way for more details on how I unwillingly became a parasite expert.)
At first, I started fasting because my stomach hurt so much it felt better when I didn't eat. I fasted when I felt like it, sometimes skipping meals, sometimes doing longer stretches depending on work, my mood, or whether my stomach was staging a rebellion.
And here’s the kicker: I felt amazing without food.
I was familiar with intermittent fasting, but this was different. This time, I wasn’t fasting to lose weight or even to deepen my spiritual connection. I simply wanted to heal my gut. Along the way, I had so many aha moments about how often I reach for food based on my mood.
Intermittent Fasting and Emotional Eating: Understanding Food, Mood, and Aha Moments
Fasting quickly turned into a superpower for noticing how my emotions drove my eating habits:
Angry or frustrated? Crunchy foods like nuts. Apparently, my teeth and my brain were working overtime, grinding down the anger one almond at a time.
Sad or happy? Sweets. Chocolate for sorrow, chocolate for celebration…mood management in edible form.
Feeling “not enough”? Carbs. Comfort, security, and a little self-soothing with bread and pasta.
Fasting became my lab for understanding myself and honestly, a lot of those little cravings made way more sense once I hit pause on food.
Intermittent Fasting Quick Reference Chart
Here are a few examples of intermittent fasting schedules, along with the benefits you might experience at each time frame.
The 7-Day Fast for Gut Health, Clarity, and Pain Relief
My longest fast? Seven days. And yes, I survived. My companions were water, black coffee, lemon water, and tea. By day four, I felt like a superhero: pain had decreased, my focus sharpened, and my energy was through the roof. I wasn’t starving. I was thriving.
And the coolest part? I realized fasting wasn’t just about my gut or my body. It touched something much deeper.
Scripture mentions fasting as a way to humble ourselves, seek guidance, and draw closer to God. I could actually feel that. My prayer time felt more focused, my reflection more intentional, and my connection to God more alive. I even felt more present in conversations with people.
How I Talk Myself Into a Longer Fast (Without Overthinking It)
Below are a few examples of how you can move from a simple 2-day fast and work your way up to a 7-day fast.
Here’s the truth: I rarely wake up saying, “I’m not eating for the next 7 days!” That’s a quick way to psych yourself out.
Instead, I ease into it and honestly, I kind of trick myself. I’ll tell myself, “I’m just skipping dinner tonight.” Then the next morning, “I’ll go without breakfast today.” Before I know it, I’ve strung together a few days and feel amazing.
I like to have an idea of how long I want to fast, but I don’t get all in my head about it or worry I’ll fail. I plan for success, but give myself grace if I stop early. The funny thing is, once you get past those first few meals, you start to feel so good you don’t really want to eat.
Below is a simple guide showing how you can gradually move from a 2-day extended fast up to a 7-day fast, along with some of the key benefits you may notice at each stage.
Why Intermittent Fasting Works for Body, Mind, and Spirit
Gut repair & inflammation reduction: Your digestive system finally gets a break.
Mood awareness: Discover what your cravings really mean.
Pain reduction: Chronic aches often decrease as your body cleans house.
Clarity & focus: Ketones fuel your brain and sharpen your mind.
Spiritual alignment: Humbling yourself through fasting opens space for prayer and deep reflection.
Let’s dive deeper into the science behind how fasting supports your body, mind, and spirit.
Intermittent Fasting for Pain Reduction: Chronic Aches Often Decrease as Your Body “Cleans House”
One of the most surprising benefits of fasting is how it can ease everyday aches and chronic pain. Many people notice that their body simply feels lighter, less inflamed, and more mobile. There’s solid science behind this.
How Intermittent Fasting Helps Reduce Chronic Inflammation
When you fast, your body finally gets a chance to step out of constant digestion and repair itself. Fasting lowers levels of inflammatory molecules called cytokines, which are often responsible for pain, swelling, and stiffness. With inflammation down, the body can focus on healing and tissue repair rather than fighting flare-ups.
Ketones: The Body’s Natural Pain Relief
As your body shifts from burning glucose to burning fat during fasting, it produces ketones, particularly beta-hydroxybutyrate (BHB). These natural compounds have anti-inflammatory and pain-relieving effects. They help calm overactive nerves, protect your muscles and joints, and improve energy all while promoting clarity and focus.
Cellular Detox and Tissue Repair Through Autophagy
Fasting activates a process called autophagy, which is like a deep clean for your cells. It clears out damaged proteins and old cells that can trigger inflammation and pain. With less cellular “junk,” tissues function more efficiently and discomfort decreases.
Improved Mitochondrial Health for Pain Reduction
Your mitochondria, or cellular powerhouses, play a big role in pain perception and recovery. Fasting promotes the growth of new, healthier mitochondria, leading to better energy, less fatigue, and more resilience against chronic pain.
Reduced Swelling and Water Retention
As inflammation subsides, your body naturally releases excess fluid and puffiness. This means less pressure in joints and muscles. You have a feeling of overall lightness and ease.
The Takeaway: Fasting for Natural Pain Relief and Whole-Body Healing
Fasting gives your body the gift of rest and repair. By lowering inflammation, supporting cellular renewal, and promoting balance from within, fasting helps reduce chronic pain naturally. No pills, no quick fixes, just your body doing what it was designed to do: heal itself.
🧠 Clarity, Focus, and Mood: How Intermittent Fasting Fuels Your Brain
One of the most amazing benefits of fasting is what happens upstairs in your brain. When you fast, your body shifts from using glucose (sugar) for fuel to burning fat, producing molecules called ketones. These ketones aren’t just energy for your body; they’re premium fuel for your brain.
Here’s what’s happening:
Sharper focus and mental clarity: Ketones provide a steady, efficient energy source for your neurons, helping your mind stay alert and reducing the “brain fog” that often comes from spikes and crashes in blood sugar.
Mood stabilization: Fluctuating blood sugar can drive emotional highs and lows, leading to cravings, irritability, or anxiety. Fasting keeps glucose levels more balanced, while ketones support neurotransmitters like GABA and serotonin, which can help regulate mood naturally.
Neuroprotective benefits: Fasting triggers autophagy in the brain, the same cellular cleanup process that happens in your gut. This helps remove damaged neurons and proteins, promoting healthier brain function and reducing inflammation that can affect both cognition and mood.
Emotional insight: Many people notice that fasting helps them become more aware of emotional triggers. Without food as a distraction, you start noticing patterns. You might reach for sweets when you’re sad or crunchy snacks when you’re frustrated. This heightened self-awareness can help you respond more intentionally, rather than automatically reacting to emotions with food.
Long-term brain health: Research suggests that intermittent fasting may support the growth of new neurons and improve mitochondrial efficiency, which helps maintain memory, focus, and emotional balance over time.
In short, fasting isn’t just a gut reset, it’s a brain reset. It fuels your mental performance, calms your emotional swings, and helps you connect more clearly with yourself and, if you choose, with your spiritual practice.
🙏 Spiritual Alignment: Biblical Fasting for Prayer and Reflection
Fasting isn’t just about the body. It’s a spiritual discipline that has been practiced for thousands of years as a way to draw closer to God. In scripture, fasting is often paired with prayer, humility, and seeking guidance from the Lord.
Here’s what a Christ-centered fast can do for you:
Creates space for focused prayer: By abstaining from food for a period, you remove distractions and open mental and physical space to concentrate on prayer, scripture and communion with God.
Encourages humility and surrender: Fasting is a form of self-denial that reminds us we are dependent on God, not just on the comforts of daily life. As Matthew 6:16-18 says, fasting should be done with a humble heart, not for show, so our focus remains on God’s presence.
Deepens reflection and discernment: Without the constant rhythm of meals and snacks, your thoughts can settle. This is an opportunity to listen deeply to God, reflect on your actions, and seek clarity for life decisions.
Strengthens spiritual perseverance: Fasting can teach patience, self-control, and endurance. These qualities extend beyond the fast into everyday life. Even short-term fasts help cultivate a mindset of trust in God’s provision.
Biblical examples for guidance:
Jesus fasted 40 days in the wilderness (Matthew 4:1-2), preparing for ministry and spiritual clarity.
Daniel practiced partial fasting (Daniel 10:2-3), humbling himself and seeking God’s guidance.
Esther encouraged fasting (Esther 4:16) before approaching God in prayer during critical moments.
Fasting in a Christ-centered way is not about earning favor or trying to manipulate outcomes. It’s about drawing nearer to God, surrendering control, and listening. When combined with prayer, scripture and reflection, it becomes a powerful tool for aligning your body, mind, and spirit to God's will for your life.
Work With Me: Guided Fasting for Gut Health and Healing
If you want all the guidance without guessing, I’ll give you:
Daily and weekly fasting roadmaps
Extended fasting protocols (2-, 3-, and 7-day fasts)
Refeeding, hydration, and movement tips
Personalized support based on your gut, lifestyle, and spiritual goals
You don’t have to figure it out alone. Fasting is powerful, but it works even better when you know what you’re doing.
Quick Tips for Intermittent Fasting Success
Hydrate, hydrate, hydrate: Water, herbal teas, and electrolytes are your best friends.
Move gently: Walking, stretching, or light mobility exercises.
Listen to your body: Stop if you feel dizzy, weak, or unwell.
Break fast gently: Start with broth, steamed veggies, and light proteins before diving back into full meals.
Journal or pray: Use fasting as a tool to explore both your body and your soul.
Final Thoughts on Fasting and Gut Healing
Fasting isn’t starvation. It’s a reset, a tune-up, and a way to notice how your body and mind are really feeling. I encourage everyone to try fasting at least once. It might be a short daily fast where you skip a meal, or a longer extended fast. You might be surprised at what you discover about your gut… your mood… even your spiritual connection.
✨ Want to dive deeper with guidance?
Reach out to work with me and I’ll walk alongside you as you start your fasting journey.
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