Episode 62-Calm While Fasting: A Stress-Lowering Routine.

Hello everyone! Welcome to episode 62 of intermittent fasting for life experiment of one.

I’m your host Tracey Mack. 

Today, I want to talk about lowering stress while practicing I.f. 

This episode is about learning how to fast without spiking cortisol, how to calm your nervous system, and how to create safety in your body.

When stress is high and food is  delayed, the nervous system can slip into survival mode. That’s when you might notice irritability, anxiety, poor sleep, or stress eating.

The goal is to signal safety to your body—again and again—throughout the day.

Here are 5 ways to lower stress throughout the day.

1. When you wake up, before checking your phone and before coffee—hydrate!

Water is the first signal of safety.

Then, give your nervous system a few minutes of calm breathing.

Inhale slowly through your nose…

And exhale gently through your mouth.

Gentle movement like walking or stretching helps too.

2.Midday is where stress can sneak in, if you’re not paying attention. 

So, Take 5 minutes to stretch & take some slow deep breaths.

3.If you eat lunch, pause before you eat and 

Breathe. Slow down. Say your grace by expressing gratitude for the meal.

4.Your evening routine teaches your body how to sleep, so practice gentle movement after dinner by walking. No need to go out. You can also walk in place. 

5. Before bed:

1. Dim the lights.
2. Turn off the t.v.
3. Read or journal.
4. Name one thing you’re grateful for.

6. Simple calming techniques that you can do anytime during your day. 

Three minutes of slow breathing.

Five minutes of walking or stretching.

Two minutes of gratitude.

It really only takes a few minutes to calm your nervous system.

If fasting ever starts to feel harsh, restrictive, or cause anxiety-pause and listen to your body.

Discipline without compassion leads to burnout.

But discipline with gentleness leads to freedom.

Remember calming is something you can practice—anytime anywhere. 

I hope the information that I have shared helps you with your healthy lifestyle journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you would like to share your intermittent fasting story, please email me at: 

TraceyMackif4life@gmail.com.         

Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Amazon or the link in the show notes. 

Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

Thank you for listening and have a great day!