The Power of Intermittent Fasting for Yoga Practitioners: Benefits, Strategies, and Supplements

As a long-time yoga instructor and the founder of YogaFit Training Systems Worldwide, I’ve had countless students approach me with the same question: What’s the best diet strategy for losing weight and maximizing my yoga practice? With over two decades of experience in the yoga and wellness world, and as the author of Yogalean (published by Random House in 2014), I’ve explored many approaches to health and vitality. One method that stands out—both for its simplicity and its profound benefits—is intermittent fasting (IF).

In this blog post, I’ll share why I believe intermittent fasting, paired with mindful choices like black tea, green tea, black coffee, water, hydrogen water pills, and probiotics, is an ideal strategy for yoga practitioners and those looking to shed pounds. I’ll dive into the benefits of keeping your eating window short, offer practical strategies to make it work, and explore supplements and foods—like olive oil, heavy cream, and coffee—that can support (or potentially disrupt) your fast. Whether you’re a morning yogi or someone looking to enhance your practice and physique, this guide is for you.

Let’s get started.

What Is Intermittent Fasting, and Why Does It Matter for Yoga?

Intermittent fasting isn’t a diet—it’s an eating pattern that alternates between periods of fasting and eating. Unlike traditional calorie-counting plans, IF focuses on when you eat rather than what you eat (though quality still matters, as we’ll discuss). Some of the most popular methods include:

•  16/8 Method: Fast for 16 hours and eat within an 8-hour window (e.g., eating from noon to 8 p.m.).

•  5:2 Diet: Eat normally for five days of the week and restrict calories (to about 500-600) on two non-consecutive days.

•  Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.

For yoga practitioners, I recommend the 16/8 method with a short eating window because it aligns seamlessly with the discipline and mindfulness inherent in yoga. Picture this: You finish your morning yoga practice in a fasted state, sipping only black tea or water, and then break your fast with a nourishing meal afterward. This approach not only supports weight loss but also enhances your practice in ways you might not expect.

In Yogalean, I emphasize the importance of connecting with your body and eating mindfully. Intermittent fasting takes this a step further by giving your digestive system a break, allowing you to tune into your hunger cues and cultivate a deeper awareness—qualities every yogi strives for.

The Benefits of Intermittent Fasting for Yoga Practitioners

Intermittent fasting offers a treasure trove of benefits, especially for those of us who live and breathe yoga. Here’s how it can transform your body, mind, and practice:

1. Weight Loss and Improved Body Composition

Let’s start with the big one: weight loss. By shortening your eating window, you naturally reduce your calorie intake, creating a deficit that leads to fat loss. But it’s not just about eating less—fasting also boosts your metabolism. During a fast, your body releases norepinephrine, a hormone that ramps up fat-burning.

For yoga practitioners, shedding excess weight can make a world of difference. A lighter body means less strain on your joints, greater ease in inversions and improved flexibility in poses like Forward Fold. In my own journey, I’ve found that fasting helps me maintain a lean physique without feeling deprived—a perfect fit for my busy life as an instructor and entrepreneur.

2. Sharper Mental Clarity and Focus

Yoga isn’t just about the body—it’s about the mind. Intermittent fasting enhances mental clarity through a process called autophagy, where your body cleans out damaged cells and regenerates new ones. This cellular “spring cleaning” sharpens your focus and keeps you present, whether you’re flowing through a Vinyasa sequence or sitting in meditation.

I’ve noticed this firsthand during my morning practices. When I fast until after my session, I feel more attuned to my breath and movements. Students often tell me they experience the same—a sense of lightness and mental acuity that elevates their yoga.

3. Enhanced Physical Performance

You might think fasting would leave you drained, but theAchievements: the opposite can be true. Many people, myself included, report increased energy and endurance during fasting periods. This can translate to stronger, more sustained yoga sessions. Imagine powering through a challenging flow or holding Warrior II a little longer—all because your body is tapping into stored energy efficiently.

The trick is to listen to your body. If you’re new to fasting, start with gentler practices like Yin Yoga and build up to more vigorous flows as your energy adapts.

4. Better Health Markers

Fasting improves insulin sensitivity, helping regulate blood sugar and reducing the risk of type 2 diabetes—a boon for long-term wellness. It also reduces inflammation, which speeds recovery after intense yoga sessions and lowers injury risk. Plus, the cellular repair triggered by fasting promotes longevity, keeping your body resilient for years of practice.

For yoga practitioners, these benefits mean more flexibility, faster recovery, and a stronger connection to your physical self. It’s like giving your body a tune-up while you deepen your practice.

Strategies for Maintaining a Short Eating Window

To make intermittent fasting work—especially with a short eating window like 6 or 8 hours—you need a game plan. Here are my top strategies, honed from years of teaching and personal practice:

1. Plan Nutrient-Dense Meals

When your eating window is tight, every bite counts. Focus on whole foods: think leafy greens, colorful veggies, lean proteins (like fish or tofu), and healthy fats (avocado, nuts). Skip the processed junk and refined sugars—they’ll spike your blood sugar and leave you crashing.

In Yogalean, I share recipes that fit this mold—simple, delicious, and yoga-friendly. A post-practice meal might be a quinoa bowl with roasted veggies and tahini dressing. Plan ahead so you’re not scrambling when hunger hits.

2. Hydrate Like a Pro

Fasting doesn’t mean skimping on fluids. Water is your best friend—drink it freely to stay hydrated and curb hunger. I also love black tea, green tea, and black coffee during fasting periods. They’re virtually calorie-free, suppress appetite, and give a gentle energy lift. (More on these later.)

For an extra boost, I’ve been experimenting with hydrogen water pills, which dissolve in water to release molecular hydrogen—an antioxidant that may reduce oxidative stress during fasting. It’s a small tweak with big potential.

3. Ease Into It

Don’t dive into a 16-hour fast on day one. Start with 12 hours (say, 8 p.m. to 8 a.m.) and gradually stretch it to 16 or 18. Your body needs time to adjust, just like it does when learning a new yoga pose. Be patient—progress, not perfection, is the goal.

4. Listen to Your Body

Yoga teaches us to honor our limits, and fasting is no different. If you’re feeling shaky or ravenous, it’s okay to tweak your window or have a small, nutrient-packed snack (like a handful of almonds). Flexibility is key—some days, your body might need more fuel, especially after a vigorous practice.

5. Time Your Practice

For morning yogis, I recommend fasting until after your session. Exercising in a fasted state can amplify fat-burning and mental clarity, plus it keeps you light on the mat. Break your fast post-practice with a balanced meal to refuel.

Supplements to Support Your Fast

Supplements can give you an edge during intermittent fasting, supporting your body’s needs without breaking the fast. Here’s what I recommend:

1. Hydrogen Water Pills

These little gems release molecular hydrogen into your water, acting as a potent antioxidant. Fasting can increase oxidative stress (an imbalance of free radicals and antioxidants), and hydrogen may help neutralize it. I pop one into my water bottle during morning practice—it’s subtle but feels like a wellness boost.

2. Probiotics

Fasting shifts your gut microbiome, and a good probiotic keeps things balanced. A healthy gut improves digestion, boosts immunity, and even lifts your mood—all vital for a strong yoga practice. Since probiotics are best on an empty stomach take them first thing in the morning 

3. Electrolytes

If you’re sweating it out on the mat, fasting can deplete electrolytes like sodium, potassium, and magnesium. A sugar-free electrolyte powder (dissolved in water) prevents headaches or fatigue, especially during longer fasts or hot yoga sessions.

I like sea salt & lemon as an option 

4. Bonus Options

•  Omega-3s: These fatty acids reduce inflammation—a win for recovery.

•  Ashwagandha: An adaptogen that calms stress, perfect for balancing fasting and yoga.

Note: Check with a healthcare pro before adding supplements, especially during fasting. Everyone’s body is unique.

What Won’t Break Your Fast?

A big question I get is: What can I have during fasting without ruining it? Here’s the rundown, including your faves like olive oil, heavy cream, and coffee:

Safe Bets

•  Black Tea, Green Tea, Black Coffee: These are fasting MVPs—minimal calories (under 5 per cup), appetite-suppressing, and energizing. I sip black coffee before morning practice for a gentle pick-me-up.

•  Water: Drink up! It’s calorie-free and essential for hydration.

•  Hydrogen Water Pills: As mentioned, these dissolve in water and add antioxidants, not calories.

Proceed with Caution

•  Olive Oil: A tablespoon has 120 calories—too much for a strict fast. A drizzle might be okay if you’re flexible (e.g., in a “fat fast”), I do this a few days a week in my coffee but it could halt autophagy and fat-burning. I’d save it for your eating window. 

•  Heavy Cream: At 50 calories per tablespoon, it’s another no-go for strict fasting. Some add it to coffee for a “bulletproof” vibe, but it’s not a true fast. Use sparingly or skip it.

Timing Matters

 calorie-containing supplements (like omega-3s in oil form) should wait until your eating window. The goal is to keep insulin levels low during fasting—anything over 50 calories total can disrupt that.

My Journey with Fasting and Yoga

As the founder of YogaFit and a lifelong yogi, I’ve woven intermittent fasting into my routine for years. The results? Transformative. During fasted morning practices, I feel lighter—like my body’s shedding more than just pounds. My focus sharpens, my breath deepens, and poses like Dancer or a ten minute plank feel more attainable.

In Yogalean, I write about aligning nutrition with yoga’s principles—mindfulness, balance, connection. Fasting embodies that. It’s not about starving; it’s about creating space. Space to heal, to grow, to thrive. Students echo this: “Beth, I’ve never felt so clear-headed on the mat,” or “I’m finally losing weight without obsessing over food.”

That’s the magic of IF—it’s simple, sustainable, and yoga-friendly.

Bringing It All Together

Intermittent fasting is a game-changer for yoga practitioners and weight loss seekers alike. By keeping your eating window short, you unlock benefits like fat loss, mental clarity, and stronger performance—all while deepening your practice. Strategies like meal planning, hydration, and gradual adjustment make it doable, while supplements like hydrogen water pills, probiotics, and electrolytes keep you thriving. Stick to black tea, green tea, black coffee, and water during fasting, and save olive oil and heavy cream for your eating window.

Start small. Maybe skip breakfast tomorrow and flow through a fasted Sun Salutation. Notice how you feel—lighter? Sharper? More connected? That’s your body thanking you.

Yoga’s about balance, and so is fasting. Listen to your needs, adjust as you go, and watch the transformation unfold. You’ve got this—and I’m cheering you on.

Namaste,

Beth