Mindy Pelz, DCLet’s be real: women are not small men. Yet the majority of fasting advice out there completely ignores our unique biology. Fasting is one of the most powerful tools we have for healing—when done in harmony with our hormones. Here are five ways to make fasting work for you, not against you.
1. Stabilize Blood Sugar with Good Fats
One of the biggest fasting mistakes I see is ignoring blood sugar. For women, this is non-negotiable. Blood sugar rollercoasters lead to hormonal chaos, cravings, irritability, and eventually burnout. The fastest way to regulate this? Prioritize high-quality fats in your eating window.
Think avocado, grass-fed butter, raw nuts, seeds, and clean oils. These fats help blunt blood sugar spikes, curb hunger, and improve insulin sensitivity. They’re also key to keeping your energy steady between meals—and especially when transitioning into longer fasts.
Start your day with a fat-forward meal or drink before launching into a fast. It makes all the difference.
2. Align Your Fast with Your Hormones
This might be the most important hack of them all: Women need to fast according to their cycle. Your body is constantly shifting, and your fasting rhythm should reflect that.
- If you’re cycling: The first half of your cycle (Day 1–14) is your fasting sweet spot. Estrogen is rising, and your body is primed for metabolic flexibility. But in the second half (Day 15–28), as progesterone ramps up, your body needs more rest, calories, and carbohydrates. Longer fasts during this time can backfire.
- If you’re in perimenopause or postmenopause: You’ll want to build in regular variation. Stress is a big hormone disruptor, and rigid fasting can amplify it. Instead, vary your fasting length week to week and give yourself days where you eat more to build hormones and rest your nervous system.
Stay flexible. Cycle through feast-famine rhythms that match your internal shifts. That’s where the magic happens.
3. Upgrade Your Coffee Routine
Let’s talk about your morning ritual. Coffee alone can spike cortisol… especially if you’re drinking it on an empty stomach. But when paired with healthy fats and functional nutrients, it becomes a powerful tool to curb hunger, stabilize blood sugar, and sustain energy throughout your fast.
If you tolerate caffeine, add your own twist to your coffee that supports your brain and hormones. Blending in strategic nutrients can help curb cravings and extend your fast with ease. If caffeine isn’t your thing or it’s late in the day, herbal teas with calming or metabolism-friendly ingredients are also great.
4. Drink to Nourish, Not Just to Fill
Fasting is not about deprivation. It’s about nourishment, just in a different window. One of the fastest ways to make fasting easier is by staying on top of your minerals and hydration.
During fasting, your body excretes electrolytes more rapidly. This can leave you feeling fatigued, lightheaded, or even anxious. By sipping on mineral-rich water or herbal teas throughout the day, you’ll keep your cells nourished and your nervous system calm.
Even if you’re not eating, your body is still doing important work. Give it the hydration and minerals it needs to thrive.
5. Track Your Progress with Awareness, Not Obsession
You don’t need to track every metric to know if fasting is working. But tuning into your body’s feedback is crucial.
Notice how your sleep feels. How your mood shifts. Are your cravings fading? Is your energy improving? These are signs your body is adapting to fasting in a healthy way.
You can also track your cycle, hunger cues, mood patterns, and stress levels to see where your fasting rhythm might need adjusting. Your body is talking to you every day. Learn to listen and respond with compassion, not control.
Final Thoughts
Fasting isn’t about willpower, it’s about wisdom. The more you sync with your unique biology, the more empowered and energized you’ll feel. We’re not meant to suffer through our health journeys. We’re meant to rise with grace, with strategy, and with support.
Let fasting be your ally, not your enemy. Your hormones will thank you.
