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The honest place to start is this: the last stretch of my life has been heavy.
Mental health struggles have a way of leaking into everything. Your energy. Your motivation. Your clarity. Your patience. And yes, your body. This happened to me literally when I was diagnosed with Conversion Disorder — a physical condition stemming from a mental health condition.
Over time, that weight becomes both physical and spiritual. You eat differently. You move less. You pray less clearly. You feel foggy instead of focused. Reactive instead of intentional.
That has been my reality more often than I want to admit.
What makes it trickier is that Christians and other spiritual people often feel pressured to pretend this doesn’t happen. Like faith alone should override depression, anxiety, burnout, or exhaustion. But pretending doesn’t heal anything. Naming things does.
This article is me naming where I am, what I am trying, and why I believe fasting, when done carefully and prayerfully, can be a tool for realignment rather than punishment.
But that doesn't mean I am starting a fasting "resolution" to do anything on January 1st. In fact, I am intentionally not starting on that day.
Why New Year’s Resolutions Usually Fail
Every January, people make bold promises fueled by guilt and adrenaline. Eat better. Lose weight. Read the Bible more. Fix everything.
And statistically, the vast majority of those resolutions collapse within weeks. Research consistently shows that motivation-based goals fade quickly when they are not tied to identity or systems.1
Part of the problem is that resolutions often assume perfection. Miss one workout, one day of journaling, one clean meal, and the whole thing feels ruined. That "black and white" or “all or nothing” thinking is one of the biggest predictors of relapse in behavior change.2
A better model is "return", not "restart".
You don’t “fail” a plan because you step off it. You fail only when you refuse to step back on.
That idea matters deeply for fasting, especially when faith is involved. Fasting is not a performance. It is a practice. A rhythm. A posture you keep returning to.
What People Mean by “The Apostolic Diet”
The Apostolic Diet is not a formal diet plan. There is no official rulebook (though there are a few books on it), calorie count, or branded program. It is more of a posture rooted in how the early church lived, ate, fasted, and ordered their lives.
At its core, it emphasizes simplicity, restraint, gratitude, and spiritual attentiveness. It draws inspiration from the way the apostles lived and ate, not from optimization culture.
Scripture frames the body as a temple and food as something received with thanksgiving, not obsession (). Meals were simple, communal, and unpretentious. Fasting was regular. Prayer was assumed. Discipline was normal.
The point was never aesthetics. It was alignment.
Many modern writers describe this approach as a return to simplicity and purpose rather than restriction or control.3 I guess that works for a description, but don't overcomplicate this. This style of eating could also just be called "eating actual food."
And similarly to the Apostolic Diet, there is the trustworthy Daniel Fast.
A Quick Word on the Daniel Fast
The Daniel Fast is probably the most well-known faith-based fasting model today. It draws from the book of Daniel, where Daniel abstains from rich foods and eats only simple plant-based foods for a period of devotion and clarity. I’ve written much more about it elsewhere, including practical structure and theology, so I won’t repeat it all here. If you want a deeper breakdown, you can read that here. What matters for this article is that the Daniel Fast reinforces an important idea: fasting is not about deprivation. It is about focus. It creates space. Research has shown that short-term dietary restriction, when paired with intention, can increase mindfulness and self-regulation.4 That principle applies spiritually as well.
Why Fasting Is Both Spiritual and Physical
Fasting works on more than one level, whether people like to admit it or not.
Physically, intermittent fasting has been associated with improved insulin sensitivity, metabolic flexibility, and cellular repair processes such as autophagy.4 It can also help reset hunger cues and reduce compulsive eating.
Spiritually, fasting creates silence.
It removes stimulation. It removes comfort. It removes noise.
Throughout Scripture, fasting appears before major moments of clarity or calling. Jesus fasted before beginning His public ministry. The early church fasted before making decisions (). Fasting wasn’t about earning favor. It was about hearing clearly.
For me, that is the core reason I am doing this.
I am not fasting to shrink myself. I am fasting to listen.
I want clarity about what 2026 needs to look like. About direction, priorities, commitments, and what needs to be released. When the volume of food, stimulation, and distraction goes down, the signal often gets clearer.
The Structure I’m Following
This is a way, not the way.
I've decided to kick off 2026 with a fast, and these are my personal guidelines.
Feel free to do the same, or just get some ideas and personalize your own plan.
And notice I am not telling you exactly when I'm starting, how long I'll be doing it, or how often I plan to do this. Fasting should be done in private, but if the basic structure of my fasting helps others, I am happy to share all the details you need. The date, duration, and frequency are not necessary information. You have to decide that for yourself.
Intermittent Fasting Rhythm
My baseline structure will be intermittent fasting using a 16:8 rhythm.
My fasting window will be from 8 PM to 12 PM.
That means eating from noon until 8 PM.
This structure is flexible enough to sustain while still providing constraint. Research suggests that time-restricted eating can support metabolic health and appetite regulation even without calorie counting.5 There are also plenty of studies on longevity and intermittent fasting — go look them up — they're mind-blowing.
Weekly Water-Only Fast
In addition, I will do a water-only fast on Sundays.
This is not about intensity or achievement. It is about creating a weekly reset. A pause. A quiet day that reinforces dependence on God rather than stimulation.
Water fasting has been studied for its effects on insulin sensitivity and metabolic switching, but it should always be approached cautiously and prayerfully, especially for those on medication.6 We'll talk more about medication shortly.
Prayer Walks, Snow, and Being Outside on Purpose
Every morning, I will spend at least 30 minutes outside in prayer.
If the weather is decent, that means a prayer walk.
If there are three feet of snow outside, which is not unusual where I live, it means prayer shoveling.
The point is not the walking. Or the shoveling. Or the steps.
The point is solitude, movement, and presence.
For the first time in my life, I'll be walking with God only — no audiobooks or music.
Studies consistently show that time outdoors improves mood, reduces rumination, and supports mental health.7 But beyond research, there is something ancient about meeting God outside. Creation has a way of quieting the noise we carry.
This time is about being alone, attentive, honest, and physically engaged while praying.
Medications, Mental Health, and Fasting (Important)
This part matters.
Full disclosure (a.k.a. more info than you asked for): I am currently prescribed Lyrica, Adderall, Wellbutrin, Luvox, and Abilify, which I am currently titrating off of and onto Lithium. If you know anything about practically any of those meds, you know they are serious drugs you have to be careful with. These medications can interact with appetite, hydration, energy, mood, and fasting responses in complicated ways.
Some medications require food. Some affect blood sugar. Some suppress appetite. Some increase it. Some affect hydration or electrolyte balance. Some require a certain electrolyte balance. So basically... this is why I am only doing a water-only fast once per week.
That is also why fasting should never be copied blindly.
If you are on medication, especially psychiatric medication, you should talk to your doctor before attempting fasting. Full stop.
There is no spiritual virtue in ignoring medical wisdom. Stewardship includes care. God can take away all medications, but He can also work through medications.
My approach involves awareness, flexibility, and monitoring rather than rigid rules. If something becomes unsafe or destabilizing, the plan changes.
My Version of the Apostolic Diet
I am not following a rigid historical reenactment. I am creating a personal version that holds to the spirit of the Apostolic approach.
As far as what I can and can't eat, it's simple. I can have single-ingredient foods (vegetables, fruit, nuts, seeds, legumes, etc.), and I will eat fish if I really want some extra protein, but not daily by any means. I can't have anything processed by someone other than me. While I will avoid dairy, I'll allow yogurt, as long as it's homemade. I'll allow myself barley steel-cut oats and brown/wild rice, but not bleached rice or any bread (except Ezekiel 4:9 bread - this is the only processed thing I will allow myself).
So my macros will look like:
- Protein - Beans, nuts, seeds, yogurt, occasional fish
- Fats - Avocado oil, olive oil, occasional grass-fed butter
- Carbs - Fruit, vegetables, wild/brown rice, steel-cut oats, Ezekiel bread
Other than the exceptions I identified, this is what I absolutely will not have:
- The 7 Cs
- No Candy
- No Cookies
- No Crackers
- No Chips
- No Cake
- No Cola
- No Complaining about it
- No sugar (including honey and other natural sugars other than the sugar in the fruit I eat)
- No artificial sweeteners
- No juice
- No dairy
- No meat
- No processed foods
- No caffeinated coffee/tea
- No fats other than what I identified above
Mindful, Prayerful Eating
Every meal will be surrounded by prayer. Before eating. During eating. Not rushed. Not distracted.
The goal is awareness. Gratitude. Presence.
Mindful eating has been shown to reduce overeating and improve emotional regulation around food.8
Simplicity in Seasoning
In the past, I have often overused seasoning to compensate for restriction. This time, I am limiting myself to single spices only, not blends.
One spice. One flavor. Intention over stimulation.
This removes another layer of sensory chasing and brings focus back to nourishment rather than entertainment.
No Coffee
This one is big for me.
I am intentionally giving up coffee, even though I usually keep it during fasts. That’s precisely why it needs to go.
Caffeine can mask fatigue, amplify anxiety, and create dependence. Research shows it can worsen anxiety symptoms in susceptible individuals.9 They're also starting to see that while caffeine suppresses your appetite in the short-term, it may actually make you even more hangry in the long term.
I will still drink caffeine-free herbal teas, but no stimulants.10 Oof. That hurts to say. But it has to be this way. For me.
Water, Hydration, and Avoiding False Comforts
Hydration matters more than people think. Even mild dehydration affects mood, cognition, and energy.11
Water will be foundational. This is especially true for me as I will be going onto Lithium, but it's foundational for everyone.
Just as important is what I am avoiding:
- Alcohol
- Nicotine (still trying to make the call on this one — it may be a near-future thing to stop)
- Pre-workouts
- Recreational stimulants (of which I can't do most of anyway, since I am in the military)
- Anything used primarily to numb, escape, or override discomfort
These substances often function as emotional anesthetics. Fasting, when done well, removes anesthesia, allowing healing to begin. I don't know that I have ever truly experienced emotional healing as an adult. One of my primary prayers is that I will finally allow that to happen. Healing from all kinds of trauma, PTSD, depression, anxiety, Conversion Disorder... life, really.
What This Is Truly About
This is not a diet (an ironic thing to say with this article being about the Apostolic Diet, I know).
It is not a challenge.
It is not a performance.
It is a reset.
I am doing this to reconnect with God, to quiet the noise, and to gain clarity about what 2026 needs to look like. About what to keep. What to release. What to build. What to stop carrying.
Fasting has always been less about subtraction and more about alignment.
When food gets quieter, prayer gets louder.
When stimulation fades, conviction sharpens.
When habits slow down, direction often shows up.
That is what I am seeking.
Not control. Not perfection. Not aesthetic change.
Clarity.
If you choose to walk a similar path, do it wisely. Do it gently. Do it prayerfully. And do it with grace for yourself when you stumble and return.
Because returning is the practice.
And sometimes, returning is the whole point.
Footnotes
- Norcross, J.C. Relationship science and practice in psychotherapy: Closing commentary. Behavior Therapy. 2014. ↩︎
- Marlatt, G.A. Assessment of addictive behaviors. The Guilford Press. 2005 ↩︎
- Smith, J. The Apostolic Diet: A Return to Simplicity, Power, and Purpose. 7 August 2025. ↩︎
- Mantzios, M. & Wilson, J. Mindfulness, Eating Behaviours, and Obesity: A Review and Reflection on Current Findings. PubMed. 2015. ↩︎
- Patterson, R.E. & Sears, D.D. Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition. 2017. ↩︎
- Sutton, E.F. et al. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism. 2018. ↩︎
- Longo, V.D. & Panda, S. Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metabolism. 2016. ↩︎
- Bratman, G.N. et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS. 2015. ↩︎
- Kristeller, J.L. & Wolever, R.Q. Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Journal of Health Psychology. 2011. ↩︎
- Nawrot, P. et al. Effects of caffeine on human health. Food Additives & Contaminants. 2003. ↩︎
- Adderall is a stimulant, but I mean no added stimulants to what the doctors prescribe. I thought about taking an Adderall holiday, but decided (with my psychiatrist's input) I shouldn't do that. At least, not yet. ↩︎
- Benton, D, Young, H. Do small differences in hydration status affect mood and mental performance? Nutrition Reviews. 2015. ↩︎