Hello everyone! Welcome to episode 57 of Intermittent Fasting For Life — Experiment of One. I’m your host Tracey Mack.
Today I will be discussing: Stress Eating and intermittent fasting.
“Happy New Year everyone!
Stress eating is very common—and it’s not a lack of willpower. It’s your nervous system looking for relief. When we’re stressed, cortisol rises. Our body thinks we’re under threat, and it asks for something soothing Here are practical, gentle ways to stop stress eating without restriction or guilt, especially helpful if you practice intermittent fasting.
1. Pause the stress loop (before food)
When stress hits, your body wants comfort fast.
Try this 90-second reset:
•Take 3 slow breaths
•Ask: “Am I physically hungry or emotionally overloaded?”
•If it’s stress → delay eating for 10 minutes, not forever
Often the urge softens once your nervous system calms.
2. Replace the “stress → eat” reflex
Your brain just needs another relief option.
Create a Stress Menu (pick 3–5):
•Journal one page: “What am I avoiding right now?”
•Warm tea or lemon water
•Prayer, scripture, or grounding breath
👉 Relief first. Food second—if still needed.
3. Eat enough during your eating window
Undereating can increase stress eating later.
During meals:
•Prioritize real whole foods & less or no processed food.
•Eat slowly, seated, no scrolling
•Finish meals feeling satisfied, not deprived
This is especially important with intermittent fasting—your body must trust that it is safe. Don’t just have a snack during your eating window eat a meal!
4. Identify your stress triggers.
“What do I really need right now—rest, reassurance, boundaries, or nourishment?”
5. Remove guilt from eating.
Shame keeps the cycle going.
Instead of saying: I messed up”
Try: I ate because I was stressed.
Self-compassion lowers cortisol—and reduces future urges so give yourself some grace!
6. Build a “closing ritual” at night
Many stress-eating episodes happen in the evening.
Try:
•Herbal tea
• Officially closed the kitchen at a certain time each night
7. If you do eat—do it mindfully
•Sit down-No distractions-•Eat slowly
•Stop eating when comfort returns
This can help break the binge-stress loop.
“Stress eating isn’t about food—it’s about relief. When we recognize the stress first, the urge to eat naturally fades.
I hope the information that I have provided helps you with your health and weight loss 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:
Tracey Mack I.f. 4 life@gmail.com.
Have a great day everyone!
Here is the link to my book, Intermittent Fasting for Life-Experiment of One: https://www.amazon.com/dp/B0BSDF47CN
Intro/outro music: I Feel You by Keven MacLeod
