I started keto to feel sharper and lighter, but instead, I felt wired, tired, and on edge. I wasn’t alone—many people chase fat loss without realizing how drastically low-carb eating can affect stress hormones. Cortisol spikes, sleep troubles, and anxiety can sneak in fast. What began as a well-intentioned effort to improve my health soon turned into a cycle of exhaustion and irritability. This is what went wrong—and how I finally found balance without quitting keto completely. My journey reflects a growing concern among health-conscious individuals: when a popular diet clashes with the body’s need for stability, the cost may be higher than expected. The good news is that with awareness and small adjustments, it’s possible to align metabolic goals with mental calm.

My Keto Journey: From Energy Boost to Burnout

Like many women juggling work, family, and self-care, I turned to the ketogenic diet hoping for more energy and mental clarity. I had read about its success in boosting focus, stabilizing mood, and accelerating fat loss. Within the first week, the results seemed promising—my cravings disappeared, my clothes fit better, and I felt a sense of control I hadn’t experienced in years. But by the third week, that sense of control began to slip. I started waking up at 3 a.m., heart pounding, mind racing with unfinished tasks. My patience with my children shortened. I snapped over small things—a spilled glass of milk, a forgotten homework assignment. I wasn’t just tired; I was emotionally raw.

During the day, I felt jittery despite eating plenty of fats—avocado, butter, olive oil, and fatty cuts of meat. I followed the rules strictly: under 20 grams of carbs per day, no sugar, no grains. Yet, instead of feeling empowered, I felt fragile. I began questioning my willpower, wondering if I was simply too weak to stick with a challenging lifestyle change. But deep down, I knew something was off. The diet wasn’t adapting to me—my body was reacting in ways I hadn’t anticipated. It wasn’t until I consulted a functional nutritionist that I learned my symptoms weren’t a failure of discipline, but a physiological response to nutritional stress.

What I experienced is not uncommon. Many people, especially women in their thirties to fifties managing multiple responsibilities, report similar patterns when starting keto: initial success followed by a decline in emotional resilience, sleep quality, and hormonal balance. The diet had disrupted my body’s stress regulation system. Rather than healing, I was unknowingly amplifying the very thing I was trying to reduce—chronic stress. This realization marked the beginning of a more informed, compassionate approach to health—one that values sustainability over speed, and balance over extremes.

The Hidden Link Between Ketosis and Stress Hormones

One of the most overlooked aspects of the ketogenic diet is its impact on the body’s stress response system, particularly cortisol. Cortisol, often called the “stress hormone,” is produced by the adrenal glands and plays a crucial role in regulating blood sugar, managing inflammation, and helping the body respond to challenges. Under normal conditions, cortisol follows a natural rhythm—rising in the morning to help you wake up and gradually declining throughout the day. But when the body perceives a threat, whether physical or metabolic, cortisol levels can spike and remain elevated, leading to fatigue, insomnia, and anxiety.

Ketosis, the metabolic state in which the body burns fat for fuel instead of glucose, can inadvertently trigger this stress response. When carbohydrate intake drops rapidly, the body may interpret this as a sign of food scarcity or starvation. In evolutionary terms, this signals danger—especially if other stressors are present, such as poor sleep, emotional strain, or overexercising. As a result, the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response network, becomes activated. This can lead to increased cortisol production, even in the absence of external stressors.

Research suggests that low glucose availability directly influences HPA axis activity. Glucose is not just a fuel source—it’s a key regulator of brain function and hormonal signaling. When glucose levels fall too quickly, the brain may initiate a cascade of hormonal responses to ensure survival, including the release of cortisol and adrenaline. For some individuals, especially those already dealing with chronic stress, this additional burden can overwhelm the system. This explains why some people thrive on keto—particularly those with insulin resistance or neurological conditions—while others, especially women with sensitive hormonal systems, experience burnout.

It’s important to understand that ketosis itself is not inherently harmful. In fact, it has been used therapeutically for epilepsy and may offer benefits for certain brain disorders. But when implemented without regard for individual biochemistry and lifestyle stress, it can backfire. The key lies in recognizing that metabolic health is deeply intertwined with nervous system regulation. A diet that supports one aspect of health should not compromise another. For long-term well-being, it’s essential to monitor not just ketone levels, but also signs of hormonal imbalance, sleep disruption, and emotional fatigue.

Pitfall #1: Overdoing Fasting with Keto

Intermittent fasting is frequently promoted alongside the ketogenic diet as a way to enhance fat burning and improve insulin sensitivity. Popular protocols like 16:8 or 18:6—fasting for 16 to 18 hours and eating within a compressed window—are often embraced by keto followers looking to accelerate results. I adopted an 18-hour fasting schedule, believing it would deepen my state of ketosis and speed up weight loss. At first, I felt a sense of accomplishment. But within days, I noticed a shift: increased anxiety, difficulty concentrating, and a persistent feeling of being “on edge.” My nighttime awakenings worsened, and I struggled to fall back asleep.

What I didn’t realize was that prolonged fasting, especially when combined with a low-carb diet, can overstimulate the sympathetic nervous system—the part responsible for the “fight or flight” response. When the body goes without food for extended periods, it may respond by increasing cortisol and adrenaline to maintain energy levels. For individuals already under stress, this can create a vicious cycle: fasting raises cortisol, elevated cortisol disrupts sleep, poor sleep increases stress, and the cycle repeats. Women, in particular, may be more sensitive to these effects due to hormonal fluctuations throughout the menstrual cycle.

Studies have shown that extended fasting can impair HPA axis regulation, especially in those with preexisting stress or adrenal fatigue. The body may interpret prolonged food restriction as a threat, triggering survival mechanisms that prioritize short-term energy over long-term balance. This can lead to symptoms such as irritability, brain fog, and even weight gain—particularly around the abdomen, where cortisol promotes fat storage. Additionally, skipping meals can lead to blood sugar dips, which further stimulate cortisol release and mimic anxiety symptoms.

The solution isn’t to abandon fasting altogether, but to practice it with caution and personalization. For many women over 30, especially those managing stress or hormonal changes, a shorter eating window—such as 12 to 14 hours of fasting—may be more sustainable. Eating breakfast within an hour of waking can help regulate cortisol rhythms and support metabolic stability. The goal should be to work with the body’s natural cycles, not against them. Mindful fasting, paired with adequate nutrition and rest, can be beneficial—but pushing too hard too fast can do more harm than good.

Pitfall #2: Neglecting Electrolytes and Minerals

One of the most common yet underdiscussed side effects of the ketogenic diet is electrolyte imbalance. When carbohydrate intake decreases, the body excretes more sodium, potassium, and magnesium through urine. This is due to lower insulin levels, which reduce sodium retention in the kidneys. While this process supports fat loss, it can also lead to deficiencies that directly impact nervous system function. I experienced this firsthand: persistent muscle cramps, heart palpitations, and a constant sense of jitteriness that I initially attributed to stress or caffeine.

What I later learned was that these symptoms closely resemble those of low electrolyte levels. Sodium is essential for nerve signaling and fluid balance. Potassium helps regulate heart rhythm and muscle contractions. Magnesium plays a critical role in over 300 enzymatic reactions, including those involved in stress response and sleep regulation. A deficiency in any of these minerals can mimic anxiety, disrupt sleep, and impair cognitive function. For example, low magnesium is associated with increased cortisol production and reduced GABA activity—a neurotransmitter that promotes relaxation.

Many keto dieters unknowingly worsen this imbalance by avoiding salt, believing it contributes to high blood pressure. However, on a low-insulin diet, the risk of sodium deficiency is far greater than the risk of excess. Without enough sodium, the body struggles to maintain blood volume and proper nerve function, leading to dizziness, fatigue, and brain fog. Similarly, potassium-rich foods like avocados, spinach, and mushrooms are encouraged on keto, but may not provide sufficient amounts for everyone, especially during the initial adaptation phase.

Addressing this issue requires a proactive approach. I began adding a pinch of high-quality sea salt to my morning water and including broth daily. I also increased my intake of magnesium-rich foods like pumpkin seeds, almonds, and dark leafy greens. When dietary sources weren’t enough, I used a magnesium glycinate supplement, which is well-absorbed and gentle on the stomach. These simple changes led to noticeable improvements within days—fewer cramps, steadier energy, and better sleep. Replenishing electrolytes isn’t about cheating the diet; it’s about supporting the body’s fundamental needs so that metabolic changes can occur without compromising well-being.

Pitfall #3: Cutting Out All Carbs—Even the Calming Ones

In my determination to stay in ketosis, I eliminated nearly all carbohydrates—even those from non-starchy vegetables and small portions of starchy tubers like sweet potatoes. I believed that the lower my carb intake, the faster I would lose weight and the sharper my mind would become. But over time, I noticed a decline in my mood and sleep quality. I felt emotionally flat during the day and restless at night. I began to wonder if I had sacrificed too much in pursuit of metabolic efficiency.

What I didn’t understand was that certain carbohydrates play a vital role in brain health, particularly in the production of GABA, the primary inhibitory neurotransmitter in the brain. GABA helps calm neural activity, reducing anxiety and promoting relaxation. Its synthesis depends on glutamate, which in turn relies on adequate glucose availability and specific nutrients like vitamin B6 and magnesium. When glucose levels are too low for too long, this conversion process can be impaired, leading to an overactive nervous system.

Additionally, fiber-rich vegetables—such as broccoli, cauliflower, and leafy greens—are not only sources of essential micronutrients but also prebiotics that feed beneficial gut bacteria. Emerging research highlights the gut-brain axis as a key player in mood regulation. A healthy gut microbiome supports the production of serotonin and other calming neurotransmitters. By overly restricting even these healthy carbs, I may have disrupted this delicate ecosystem, contributing to my emotional instability.

The concept of “carbophobia”—an irrational fear of all carbohydrates—can lead to unnecessary dietary rigidity. Not all carbs are created equal, and eliminating them entirely can deprive the body of tools it needs to manage stress. Strategic inclusion of low-glycemic, nutrient-dense carbohydrates can support hormonal balance without kicking a person out of ketosis. For example, adding half a sweet potato or a small serving of berries to dinner can provide the glucose needed for GABA production while keeping overall carb intake within a moderate range. The goal isn’t to abandon ketosis, but to refine it in a way that honors the body’s need for balance.

Finding My Balance: A Stress-Smart Version of Keto

After months of struggle, I realized I didn’t need to quit keto—I needed to adapt it. My new approach focused on sustainability, hormonal support, and nervous system regulation. I began by shortening my fasting window to 12 hours, eating breakfast within an hour of waking to support cortisol rhythm. I added back small amounts of complex carbohydrates in the evening—mainly from sweet potatoes, squash, and berries—timing them around physical activity to optimize glucose utilization.

I also prioritized sleep and stress management. I established a consistent bedtime routine, reduced screen time before bed, and incorporated gentle movement like walking and yoga. These changes helped lower my overall stress load, making it easier for my body to adapt to dietary shifts. I continued to monitor my ketone levels, but no longer treated them as the sole measure of success. Instead, I paid attention to how I felt—my energy, mood, sleep, and digestion.

Nutritionally, I focused on whole, nutrient-dense foods: pasture-raised eggs, wild-caught fish, organic vegetables, and healthy fats like olive oil and avocado. I made sure to replenish electrolytes daily, drinking mineral broth and using unrefined salt. I also worked with a healthcare provider to assess my hormone levels, which revealed mild adrenal fatigue. With targeted support, including adaptogenic herbs like ashwagandha and rhodiola, I gradually restored balance.

This modified version of keto—sometimes referred to as a “cyclical” or “targeted” approach—allowed me to retain the benefits I valued—mental clarity, stable energy, and healthy weight—without the burnout. It wasn’t about perfection, but about listening to my body and responding with care. By removing the rigidity and embracing flexibility, I found a way to nourish both my metabolism and my mental well-being.

What Science Says: Can Keto Support Mental Resilience?

The scientific community continues to explore the relationship between ketogenic diets and mental health. Evidence shows that in certain clinical contexts—such as epilepsy, Alzheimer’s disease, and Parkinson’s disease—ketosis can have neuroprotective effects. The brain’s ability to use ketones as an alternative fuel may improve mitochondrial function and reduce oxidative stress. Some studies also suggest potential benefits for bipolar disorder and schizophrenia, though research is still in early stages.

However, when it comes to everyday stress and emotional resilience, the data is less clear. A 2020 review published in Nutrients highlighted that while low-carb diets may improve certain markers of metabolic health, they can also increase perceived stress and reduce emotional well-being in some individuals, particularly women. Another study found that prolonged ketosis was associated with elevated cortisol levels in participants with high baseline stress.

These findings underscore the importance of personalization. What works for one person may not work for another. Factors such as age, sex, hormonal status, sleep quality, and existing stress levels all influence how the body responds to dietary changes. For some, a strict ketogenic diet may provide clarity and stability. For others, especially those with a history of anxiety, disordered eating, or hormonal imbalances, a more moderate low-carb approach may be safer and more sustainable.

The takeaway is not to reject keto outright, but to approach it with awareness. Health is not a one-size-fits-all equation. True wellness involves more than weight or ketone measurements—it includes emotional balance, restful sleep, and the ability to handle life’s demands without burnout. By integrating scientific insights with personal experience, we can make informed choices that support long-term resilience.

Keto isn’t inherently bad for stress—but doing it wrong can make things worse. My experience taught me that health isn’t just about fat loss or ketone numbers. True wellness means feeling calm, rested, and in control. By recognizing the pitfalls and adjusting with intention, it’s possible to enjoy keto’s benefits without sacrificing your peace of mind. Always consult a healthcare provider before making major dietary changes—especially if stress is already high.