To Fast or Not to Fast… That is the Question
Is Intermittent Fasting Right for You?
Intermittent fasting (IF) has become a popular strategy for weight loss, reducing inflammation, and even anti-aging, but does it work for everyone?
The short answer: It depends.
Let’s explore the science-backed benefits of fasting, who should and shouldn’t do it, and how to safely incorporate fasting into your lifestyle.
What Is Intermittent Fasting?
Intermittent fasting is a time-restricted eating pattern where you cycle between periods of eating and fasting. It’s not about what you eat, but when you eat.
Popular Intermittent Fasting Schedules
✅ 12:12 fasting – A beginner-friendly approach (fast 12 hours, eat within a 12-hour window)
✅ 16:8 fasting – The most popular method (fast 16 hours, eat within an 8-hour window)
✅ OMAD (One Meal a Day) – An advanced method for experienced fasters
✅ Extended fasting (24-72 hours) – Used for cellular repair, gut healing, and deeper metabolic resets
Ready to dive a little deeper? Check out my favorite podcast conversations about fasting:
The Science-Backed Benefits of Intermittent Fasting
Dr. Mindy Pelz, author of Fast Like a Girl, highlights the powerful health benefits of fasting, especially for metabolic health, longevity, and disease prevention.
What Happens at Different Fasting Stages?
⏳ 12+ Hours – Blood Sugar & Inflammation Balance
Improves insulin sensitivity
Lowers inflammation
Supports digestion
⏳ 17 Hours – Autophagy (Cellular Repair)
Removes damaged cells, reducing the risk of cancer
Breaks down dysfunctional proteins linked to aging & disease
⏳ 24 Hours – Gut Reset & Microbiome Shift
Repairs leaky gut
Eliminates harmful bacteria
Strengthens gut lining
⏳ 36 Hours – Fat-Burning Reset
Fully switches to burning stored fat for energy
Boosts ketone production, improving brain function
⏳ 48 Hours – Dopamine Reset
Increases dopamine receptor sensitivity
Reduces food cravings and improves mood
⏳ 72 Hours – Immune System Regeneration
Clears out old white blood cells
Triggers new immune cell production
📌 Related: The Benefits of Autophagy: How Fasting Cleanses Your Body
Should Women Fast? (What Experts Say)
Intermittent fasting isn’t one-size-fits-all—especially for women.
Dr. Stacy Sims, a leading expert in female physiology, explains that women’s hormones are highly sensitive to fasting. Depending on your age, body composition, and activity levels, fasting may either support or harm your health.
This NIH Study ‘Role of therapeutic fasting in women’s health: An overview’ would be a great place to start to learn how fasting can effect cancer, reproductive health, metabolism health, musculoskeletal health and mental health!
Who Should Be Cautious with Fasting?
🚫 Premenopausal Women (20s-40s):
Prolonged fasting can disrupt hormones, leading to irregular periods or fertility issues.
Women should fast in sync with their cycle, avoiding fasting in the second half (luteal phase).
🚫 Lean, Active Women:
Frequent fasting + heavy workouts = increased cortisol & slowed metabolism.
🚫 Women with High Stress or Adrenal Fatigue:
Chronic stress + fasting = more cravings, fatigue, and burnout.
Who Benefits Most from Fasting?
✅ Postmenopausal Women (50s+):
Fasting stabilizes blood sugar, reduces inflammation, and supports brain health without disrupting hormones.
✅ Women with Insulin Resistance or PCOS:
Fasting improves insulin sensitivity, helping regulate blood sugar and metabolism.
✅ Women Practicing Shorter Fasts (12-16 hours):
Most women do best with a circadian rhythm fasting approach—fasting overnight for 12-14 hours and eating within a balanced window.
How to Start Intermittent Fasting (Without Wrecking Your Hormones)
If you’re new to fasting, start slow and listen to your body…
✅ Begin with a 12-hour fast (Ex: 8PM - 8AM)
✅ Increase to 14-16 hours gradually if it feels good
✅ Stay hydrated – Water, electrolytes, and herbal teas can help
✅ Prioritize protein and healthy fats in your eating window
✅ Adjust fasting around your cycle (for premenopausal women)
💡 Pro Tip: If fasting makes you feel sluggish, irritable, or disrupts your cycle, scale back. Fasting should support your health, not deplete it.
Final Thoughts: Should You Try Intermittent Fasting?
Intermittent fasting can be a powerful tool for weight loss, gut health, and longevity, but it’s not for everyone.
Who Should Try It?
✔ Postmenopausal women or those with insulin resistance – Fasting may provide major health benefits.
✔ Beginners – Start with short fasting windows (12-14 hours) and adjust based on how you feel.
✔ People who feel great while fasting – If fasting energizes you and improves your health markers, keep going!
Who Should Be Careful?
❌ Premenopausal women with hormone imbalances – Avoid prolonged fasting or time it with your cycle.
❌ Lean, highly active individuals – Fasting may increase stress hormones.
❌ Anyone experiencing fatigue, dizziness, or disrupted sleep – If fasting causes negative side effects, modify your approach.
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