How to Optimally Fast As A Woman
Fasting is a powerful tool that can be used to optimize health and longevity, but there is a common misconception that more is always better and that men and women should fast equally. The reality is that women possess a distinct biology, and it's crucial to tailor fasting practices to align with their unique hormonal rhythms. In this guide, we delve into the art of optimal fasting for women, leveraging the body's natural cycles for maximum benefit.
Quick Fasting Benefits
Before we dive in, let’s explore some of the numerous benefits of fasting. Ultimately, fasting supercharges the body’s ability to detoxify, recover and heal itself. It’s the body’s very own self-cleaning mode that requires no time, energy or resources, only abstinence from food! How incredible!
Fasting May Support:
Enhanced digestive processes and repair
Strengthened immunity
Improved hormonal balance (when executed correctly)
Increased energy
Decreased blood sugar and insulin
Reduced DNA damage and oxidative stress
Improved DNA and cellular repair
Enhanced ketone production
Mitigated stress response
& much more!
Diverse Fasting Approaches
There is a spectrum of fasting methods, each serving a specific purpose at the right time:
Intermittent fasting: 12-16 hours
Fasting for Autophagy (deep cellular cleaning & repair): 17+ hours
24 Hour Fasting
Alternate Day Fasting
Extended Fasting: 72+ hours
Water Only Fasting (+ salt)
Fat Fasting (water + fats such as coconut oil + salt)
Bone Broth Fasting (a more mild form of 20+ hour fasting)
The Better Way To Fast As A Woman
As Dr. Mindy Peltz shares in her book, “Fast Like A Girl”, women require a unique approach to fasting that allows for synchronization with the body’s natural hormonal cycle and rhythms. Unlike men’s 24 hour cycles, women have approximately 28-day cycles, which requires a unique and tailored approach to fasting.
Days 1-10 & 16-19: The Power Phase
During the “Power Phase”, which occurs on days 1-10 and 16-19, fasting for 13-72 hours proves most beneficial. These are the times when hormones are at their lowest (during menstruation and post-ovulation), and estrogen production takes precedence. Adopting a lower-carb diet and fasting during this period can effectively support hormonal balance.
Days 11-15: The Manifestation Phase
Days 11-15 are what she calls the “Manifestation Phase” where she suggests fasting for no longer than 15 hours daily. This is the ovulatory phase, where the body is gearing up to make a baby and estrogen and testosterone are ramping up. This also tends to be the best time of the month for increased creativity and motivation, increased libido and socialization.
Days 20-Menstruation: The Nurture Phase
The “Nurture Phase”, spanning from day 20 to the onset of menstruation, calls for a complete break from fasting. Progesterone rises at this time, bringing more calm (if you feel the exact opposite, that’s a sign of imbalance!) During this phase it’s best to completely abstain from fasting and nourish your body well.
Please note that these are general suggestions, so please consult your healthcare provider and nutritionist prior to implementing fasting.
When applied in a thoughtful and personalized way, fasting can be a transformative tool to help you reclaim your health and your hormones!
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Asher Kleiber
Registered Holistic Nutritionist
