Fasting with Your Hormones: Dr. Mindy Pelz’s Foundational Principles for Women
Intermittent fasting has taken the health and wellness world by storm, but what if the one-size-fits-all approach isn’t actually serving women’s bodies? Dr. Mindy Pelz, in her book Fast Like a Girl, challenges the conventional wisdom of fasting and explains why women need to approach it differently than men. The key? Understanding and working with our hormonal cycles instead of against them.
Dr. Mindy Pelz’s Foundational Principles for Women’s Fasting
Dr. Pelz outlines key principles that every woman should follow to ensure fasting works in harmony with her body rather than against it.
- Fasting Should Be Tailored to the Female Cycle
- Unlike men, women experience fluctuating hormones throughout the month.
- Syncing fasting with estrogen, progesterone, and other hormones prevents burnout and supports hormonal balance.
- Shorter Fasts Work Best During the First Half of the Cycle
- Days 1-10: Light fasting (13-15 hours) to support rising estrogen levels.
- Days 11-15: Moderate fasting (15-17 hours) can be introduced as energy and insulin sensitivity peak.
- Avoid Long Fasts in the Luteal Phase (Days 16-28)
- Progesterone levels rise, increasing stress sensitivity and hunger.
- Women should reduce fasting or opt for shorter fasting windows to avoid hormonal disruption.
- Menopausal Women Can Fast More Flexibly
- With estrogen and progesterone levels stabilizing, women in menopause can experiment with longer fasts while prioritizing stress management and nutrient intake.
- Listen to Your Body
- If fasting leads to fatigue, mood swings, or irregular cycles, adjustments are necessary.
- Women should prioritize nutrient-dense meals and avoid over-fasting.
Why This Approach Works for Women
By following these principles, women can experience:
- Balanced hormones without the stress of over-fasting.
- Sustainable energy levels instead of burnout and fatigue.
- Improved metabolic flexibility without disrupting reproductive health.
- Long-term fasting success tailored to their unique biology.
Final Thoughts
Dr. Mindy Pelz’s foundational principles empower women to fast in a way that aligns with their natural rhythms. Fast Like a Girl isn’t just another fasting guide—it’s a roadmap for women to harness the benefits of fasting while maintaining optimal hormonal health. By honoring our cycles, we can fast smarter, not harder!
