What You Need to Know to Stay Safe While Fasting
Your guide to fasting wisely, especially for women.
So, you’ve heard about the amazing benefits of fasting—clearer thinking, more energy, fat-burning, hormone balancing—and you’re ready to give it a go. Brilliant!
But here’s the thing: fasting isn’t just about skipping meals. It’s a healing practice that needs to be done with care, especially for women. Your hormones, stress levels, and even your monthly cycle all play a role. If you want fasting to serve you—not stress you—it’s important to know how to do it safely.
Let’s walk through the five most important things you need to know before you fast.
1. Track to Thrive: Know Your Numbers
If you’re fasting regularly, especially longer than 15 hours, it’s worth tracking your blood sugar and ketones. These two numbers tell you how your body is responding and when it’s time to break your fast.
- Healthy ranges: Blood sugar under 4.0 mmol/L or ketones over 7.0 mmol/L could signal you’ve gone too far.
- What to use: Devices like Lifesmart, Accu-Chek, or CareSens Dual are great options for Aussie women.
- When to test: Check first thing in the morning and again before breaking your fast.
Knowing your numbers gives you confidence—and helps you avoid burnout or dangerous dips in energy.
2. Don’t Forget the Salt
One of the most common fasting mistakes? Not replenishing electrolytes.
As your body detoxes, you lose salt and minerals. This can lead to headaches, dizziness, fatigue, or muscle cramps.
- Stay hydrated with filtered water, herbal tea, and black coffee (if it suits you).
- Add minerals: Use pink salt, sea salt, or supplements like Aussie Trace Minerals. Just a pinch in your water can make all the difference.
- How much? A general guide is 1/2 to 1 tsp of quality salt across the day when fasting longer than 16 hours.
Salt is not your enemy—during fasting, it’s your best friend.
3. Fasting & Female Hormones: Timing Is Everything
Women’s bodies are wired for rhythm. That means when you fast matters just as much as how long you fast.
- Avoid extended fasts the week before your period—your body needs more carbs to make progesterone.
- You may need to break a fast early if you’re moody, anxious, or extra hungry during this time.
- Perimenopausal women can fast more flexibly but still need to watch for signs of stress.
- Postmenopausal women often thrive on a 16:8 routine but should monitor energy and sleep.
Listening to your cycle helps you fast in a way that supports, rather than stresses, your hormones.
4. When NOT to Fast
Fasting is powerful, but it’s not for everyone—and that’s okay.
Please don’t fast if you are:
- Pregnant or breastfeeding: Fasting activates detox, and you don’t want toxins passed through breastmilk.
- A teenager: Your growing body needs regular nourishment.
- Living with adrenal fatigue, an eating disorder history, or are underweight: Gentle eating windows (like 12:12) are safer.
- On certain medications or living with kidney disease or type 1/2 diabetes: Always talk to your doctor before fasting, especially longer than 24 hours.
If you’re unsure, work with a healthcare provider. Fasting should feel supportive, not stressful.
5. Gentle is Good: Movement & Mindset
When you’re fasting, your body is doing deep internal work. The last thing it needs is stress from over-exercising or mental overload.
- Stick to gentle movement like walking, stretching, yoga, or Pilates.
- Avoid HIIT or heavy lifting during longer fasts—they spike cortisol and can lead to burnout.
- Prioritise rest and sleep—this is when your body heals.
- Practice kind thoughts and deep breathing. Fasting can bring up emotions, so make space for mental stillness.
Think of fasting like a retreat—not a bootcamp.
Final Thought
You don’t need to be perfect to fast safely—you just need to be aware.
With a bit of knowledge, a splash of salt, and a big dose of grace, you can harness fasting as a beautiful healing tool. And remember—you’re not in this alone. If you need help, we’ve got a whole community of women doing this right alongside you.
Fasting isn’t about deprivation. It’s about partnership—with your body, your hormones, and your healing.
You’ve got this!
