Intermittent fasting mistakes are more common than you might think, and they can be the very reason you’re not seeing (or feeling) the results you hoped for.
Intermittent fasting can be a powerful wellness tool, but only if it’s done in a way that truly supports your body!
What I’ve seen over and over again is that so many people are so focused on sticking to the fast that they overlook the simple things that actually make it effective!
And instead of feeling lighter and more energized, they end up bloated, fatigued, moody, or even burned out.
There’s a lot more to intermittent fasting than just skipping meals. It’s about how you care for your body between those meals, and how you approach the practice as a whole.
That’s why I want to walk you through some of the most common mistakes I see people make with fasting, so you can make small shifts that lead to big results, without pushing your body out of balance.
Because fasting should support your health, not deplete it.
1. Not Drinking Enough Water
Hydration is non-negotiable during fasting. When you’re not eating, your body is still working hard to flush out toxins and maintain balance, and it needs water to do that efficiently.
Without enough hydration, you may feel fatigued, foggy, or even lightheaded. You might also mistake thirst for hunger, making fasting feel harder than it needs to!
One of my go-to hydration practices during fasting is mixing a scoop of Glowing Greens Powder into water.
Yes, technically this breaks your fast, but you can use it strategically!
- During a modified fast (e.g. gentle intermittent fasting, fasting-mimicking, or “clean fasting” where you allow certain nutrients)
- At the tail end of your fast to break it gently with nourishing plant compounds
- In your eating window, especially when digestion is light or sluggish
Because Glowing Greens Powder contains adaptogens (like cordyceps and ashitaba), detox allies (chlorella, spirulina), and high-antioxidant ingredients (like amalaki and moringa), it supports:
- Hydration
- Mineral balance
- Cellular repair
- Gentle metabolic support
…all of which can enhance the benefits of fasting when used thoughtfully.
2. Fasting Too Aggressively
Fasting is not a one-size-fits-all approach—and going too hard, too fast can actually do more harm than good.
I’ve seen this happen with people who jump straight into long fasting windows (like 16:8 or OMAD), thinking more restriction equals more results.
It doesn’t!
When your body isn’t ready, it can lead to hormonal imbalances, anxiety, fatigue, or stress on the adrenals.
Start gently. Even a 12-hour overnight fast can be powerful!
3. Ignoring Digestive Discomfort
Fasting should help your digestion, not make it worse. But if you’re feeling bloated, backed up, or “off” after breaking your fast, it’s a sign your digestive fire might need support.
Sometimes the switch between fasting and eating windows can confuse your system (especially if you’re not chewing thoroughly or are eating too quickly).
This is where digestive enzymes can be incredibly helpful. I always take my Feel Good Digestive Enzymes with meals to help ease that transition and reduce bloating, especially when my meals are hearty or high in fiber.
4. Skipping or Rushing Your Morning Routine
Fasting is about your energy flow just as much as it’s about food!
If you’re skipping over your morning self-care to “get into your fast,” you’re missing a huge part of the picture!
Gentle movement, dry brushing, meditation, and warm drinks are all important ways to support your body and set a calm, grounded tone for the day.
5. Forgetting That Sleep Is Part of Your Reset
Sleep plays a huge role in how fasting feels for you.
When you’re sleep-deprived, your cortisol rises, your hunger hormones get thrown off, and fasting can feel way more difficult than it should.
You may even find yourself craving sugar or carbs the next morning, making your eating window harder to navigate.
Quality sleep supports your metabolism + your emotional resilience!
6. Following Someone Else’s Fasting Window
I’ve had so many clients say, “But I thought 16:8 was the best!” And while it might be right for some people, it’s not automatically the best for you.
We all have different circadian rhythms, hormone patterns, and energetic needs, especially if you’re managing stress, motherhood, or healing work.
You might thrive on a 12-hour window, or you might feel best adjusting your timing seasonally.
Give yourself permission to experiment and find what truly feels nourishing.
7. Overeating When You Break Your Fast
It’s so easy to go into “make up for lost time” mode when your eating window opens—but this can totally overwhelm your system.
Instead of tuning in, we rush to fill the gap, often overeating in one sitting or grazing non-stop until bedtime. This not only taxes your digestion but can create a spike-crash cycle in your energy and blood sugar.
Try starting with a grounding, nutrient-dense meal, something with fiber, healthy fats, and clean protein, to ease back in and stay satiated.
8. Choosing the Wrong Foods
One of the most common myths is that what you eat doesn’t matter as long as you’re fasting. But in reality, the quality of your meals is everything.
Processed foods, sugar, and heavy fried meals can increase inflammation, spike insulin, and make fasting feel even harder the next day.
I recommend breaking your fast with whole, plant-based meals with think leafy greens, quinoa, sprouts, avocado, and warming spices to truly support your digestion, glow, and gut.
9. Expecting Immediate or Dramatic Results
Like any wellness practice, fasting works best when approached as a journey, not a quick fix.
You may feel subtle shifts in digestion or energy in the beginning, but the deeper benefits come with time and consistency.
Instead of chasing results, focus on how you feel. Let your energy, mood, and digestion be your guide.
10. Not Adjusting for the Seasons
Last but not least!
Ayurveda teaches us that each season affects our body differently, and summer is ruled by pitta: fiery, intense, and fast-moving.
That means fasting too aggressively in summer can dry you out, increase irritability, and deplete your energy faster than usual.
This season, you might need a lighter fasting schedule, more hydration, and more cooling, calming foods. Listen closely, and let the season guide your rhythm.
Mental & Emotional Effects of Fasting
Always be mindful of your emotions!
Some research suggests fasting may enhance mental clarity, but for others, it leads to irritability and stress!
It’s so important to check in with yourself regularly. If fasting starts to feel like pressure or punishment instead of something that supports your energy, that’s your body asking for more balance.
You’re not meant to force your way through a rigid schedule. This is your wellness journey, and your emotional health matters just as much as your digestion or metabolism!
Be mindful and always give yourself permission to pause and adjust!
Could Eating Less Provide the Same Benefits from Intermittent Fasting?
The short answer? Kind of, but it depends.
While reducing total calories can support weight loss and metabolic health, intermittent fasting offers something distinct:
- Time-based focus: Fasting gives your body a full break (not just smaller portions) allowing digestion, inflammation, and blood sugar levels to settle more deeply.
- Cellular benefits: Research shows IF may trigger beneficial processes like autophagy (cellular renewal) and improved insulin sensitivity in ways calorie restriction doesn’t.
- Mindset shift: Fasting often encourages mindfulness around not just what you eat, but when and why, helping build more rooted, sustainable habits.
So, yes, eating less helps. But for many, the structured experience of intermittent fasting supports deeper hormonal balance, metabolic resilience, and mental clarity that goes beyond cutting calories.
You have to do what feels right for you.
There’s no one “perfect” path.
What matters most is choosing a rhythm you can stick with, something that feels nourishing, not restrictive.
When your wellness practice feels aligned with your body, your energy, and your mindset, it becomes something you can truly grow with!
With love and care,
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