Histamine Health Coach
Welcome to Histamine Health Coach, the podcast for women ready to take control of their histamine intolerance, calm unpredictable symptoms, and feel like themselves again—without fear, overwhelm, or extreme restrictions.
I’m Teresa, a Functional Medicine Certified Health Coach who’s been there—living with mast cell issues, hives, and the daily uncertainty that comes with histamine-related conditions. Here, we go beyond just lists of “yes” and “no” foods. You’ll get real talk on how to support your body through nutrition, stress management, movement, and mindset—plus practical tips to help you enjoy life again.
Whether you’re navigating MCAS, mastocytosis, or just curious if histamine is behind your symptoms, you’ll find education, encouragement, and simple tools to help you feel more resilient, more energetic, and more at ease in your own skin.
Ready to feel better? Let’s get started.
Histamine Health Coach
Episode 9 - Fasting and Histamine Intolerance
Ever notice you feel better before your first meal of the day? You're not alone. For those of us navigating histamine intolerance, that peaceful morning state before eating happens for a reason.
Fasting has been my go-to reset button for over a decade. While weight management initially drew me to intermittent fasting, I discovered something far more valuable: when I'm not actively digesting food, my body gets precious time to repair itself. During fasting periods, a process called autophagy kicks in – think of it as your body's natural housekeeping system, clearing out damaged cells and calming inflammation that drives those frustrating histamine symptoms.
My approach has evolved over the years, from the structured 5:2 method to my current six-hour eating window (usually 12:30-6:30 PM). But the beauty of fasting lies in its flexibility. Some days call for adjustments, and that's perfectly okay. Whether you're considering clean fasting (just water, black coffee, or plain tea) or exploring circadian rhythm eating (finishing dinner before dark), the key is finding what genuinely supports your unique body.
Remember the HALT principle when fasting – are you truly Hungry, or perhaps Angry, Lonely, or Tired? Sometimes what we need isn't food at all. Fasting isn't about restriction; it's about creating space for healing. Always prioritize hydration, gentle movement, and nutrient-dense meals during your eating windows.
Ready to explore if fasting might help your histamine intolerance? Visit histaminehealthcoach.com/intermittent-fasting for a free guide created by the Institute of Functional Medicine. While you're there, sign up for my weekly emails for more practical strategies to break free from unpredictable symptoms and take control of your health journey.
Hi, welcome to Histamine Health Coach, the podcast for women navigating histamine intolerance and looking for real answers. I'm Teresa Christensen and I know firsthand how overwhelming it can be to deal with food triggers, environmental sensitivities and unpredictable symptoms. But you don't have to figure it out alone. Each week, I'll share my personal journey and practical strategies to help you break free from fear and take control of your health. So let's get started. Hi, I'm Teresa, your histamine health coach, and today we're talking about something I've practiced on and off for over 10 years and something I come back to again and again when I need to reset Fasting. But before we dive in, just a quick note. Fasting isn't for everyone and if you're thinking about trying it, especially if you take medications, have a health condition or a history of disordered eating, please talk to your doctor or practitioner first. It's not about following a trend. It's about finding what supports you.
Speaker 1:My first experience with fasting started years ago watching morning TV, when someone shared a secret to weight loss as eating normally five days a week and reducing calories on the other two. That's known as a 5-2 plan. I was using it for weight loss because some of us with histamine intolerance have a tendency to put on weight due to inflammation caused by anxiety stress. To put on weight due to inflammation caused by anxiety, stress and an unbalanced diet. It actually worked really well until I realized the super low calorie days were stressing my body too much. I haven't done that version in years, but I'm always open to revisiting the 5-2 plan when the time feels right. Right now I'm practicing intermittent fasting with a six-hour eating window. Most days I eat between 1230 and 630. It's flexible because life happens and some days my body just says nope, and in those cases I listen and adjust. Although weight loss is the initial reason I began fasting, I've learned that not everyone will lose weight, and that's okay. The other benefits are just as meaningful, sometimes even more. Fasting can help lower your blood sugar, support better sleep and increase your energy levels, especially if you're focusing on protein, fat and fiber during your eating windows. So if you're wondering, why fast, that's why, even without the scale moving, your body can still be healing and thriving in ways you don't immediately see.
Speaker 1:When my histamine symptoms were at their worst, I often felt best before eating. Mornings were calm, but once I had a meal, brain fog, fatigue and GI issues came back, especially by afternoon and evening. It was like a game of dodgeball, with invisible triggers coming from every direction. There was food, stress and environmental triggers. Looking back, I now understand what was happening.
Speaker 1:Histamine is released when our body senses danger, but too much histamine floating around it can wear us down. It messes with our cells, makes symptoms worse and keeps our immune system stuck on high alert. That's where fasting can help. When you're not digesting your food, your body shifts into repair mode. It's a process called autophagy. Think of it like your body's natural housekeeping system Clears out damaged cells, calms your inflammation and gives your gut a chance to rest and recover. That's why I felt better in the morning. My body had time to clean up overnight without new incoming stress from digestion.
Speaker 1:If you're curious about fasting, the best place to start is slow. I recommend starting with a gentle 12-hour fast, like stopping dinner at 7 and eating breakfast at 7. From there you might add 30 minutes to an hour and just see how it feels. And remember, fasting is just one tool. It doesn't replace sleep, stress reduction, hydration or nourishment. If you're shortening your eating window, it's even more important to get enough protein, healthy fats and fiber to keep your body supported.
Speaker 1:So let's talk about clean versus dirty fasting. Clean fasting usually means just water, black coffee or plain tea, nothing that affects insulin. Dirty fasting is more flexible. Maybe a splash of cream, bone broth or supplements Not wrong, just different. Maybe a splash of cream, bone broth or supplements Not wrong, just different. It depends on your goals and how your body responds. On a personal note, before I knew better, I would dirty fast with Diet Coke. I no longer drink Diet Coke because it doesn't serve my body well, and I recommend a fast that doesn't include drinking anything with chemicals. No-transcript. If you're not ready for a full intermittent fast, that's fine, no problem.
Speaker 1:There's something called the fasting mimicking diet. It's a five-day plan that uses carefully controlled food intake so your body thinks it's fasting the sun. It means having meals early in the day, ideally finishing dinner before it gets dark and giving your body time to wind down before bed. It's a gentle way to support digestion, metabolism, hormone balance and even sleep. When you're eating in alignment with your body's natural rhythm, everything seems to work a little more smoothly, including histamine clearance. And, yes, even things like TV or bright screens late at night can throw off rhythm. So if sleep is a struggle, that's something you may want to pay attention to.
Speaker 1:But here's the thing Fasting isn't for everyone and even if it is, it's not for every day. If you feel dizzy, cold, irritable or like your sleep is suffering, those are signs to pause, and if you feel like you need to eat, ask yourself why. Years ago, a therapist I was seeing taught me something I still use today HALT, h-a-l-t. It's an acronym for hungry, angry, lonely, tired. I keep it visible as a reminder to check in with myself. Sometimes what we need isn't food, it's a moment of connection, movement or just a little rest.
Speaker 1:When fasting, it's important to stay hydrated. Water is a must on fasting days and non-fasting days, and gentle movement like stretching, walking or yoga can help regulate your energy, calm your nervous system and support histamine clearance. You don't have to go hard, just keep your body moving in ways that feel good. Fasting can be a powerful way to support your body, especially if you're dealing with histamine intolerance, inflammation or gut issues. But always talk to your practitioner first, especially if you're taking medications or have underlying health conditions.
Speaker 1:What's supportive for one body may not be right for you. It could stress you More than anything. I hope this episode reminds you that the real magic is learning to listen Listen to your symptoms. Listen to your symptoms, listen to your rhythms, trust that your body knows what it needs. And if you're looking for more support, I've added a PDF on my website at histaminehealthcoachcom slash intermittent fasting. It's a guide created by the Institute of Functional Medicine. And while you're there, sign up for my emails, check out my weekly blog post. And until next time, stay curious, stay kind to yourself and keep listening to your body. Have a great day. Bye.