Wow, this particular step holds tremendous significance. I’d venture to assert that it’s equally, if not more critical, than altering your dietary habits. The array of remarkable processes occurring within your body during a fast is truly remarkable. Whether you’re seeking recovery from illness or striving to uphold your overall well-being, incorporating fasting into your routine is indispensable. Fasting not only facilitates healing but also sustains our body’s optimal state.
My personal experience
When I embarked on my journey to change my lifestyle (if you haven’t already, begin by checking out my initial blog post about this subject), I incorporated daily fasting as a regular practice. I began with a 12-hour fasting window and gradually extended it to 16-17 hours daily. Is it challenging, you may wonder? Well, it might seem daunting initially, but the reality is quite the opposite. I used to believe that going without food for more than 10 hours would leave me feeling lightheaded and on the verge of fainting. Many times, I indeed experienced that sensation when I attempted to extend the duration between meals. So, when the idea of attempting a longer fast crossed my mind, I was apprehensive. However, my determination to reclaim my health propelled me to overcome these concerns and give it a try. To my surprise, I managed it with relative ease. As I mentioned earlier, I took a gradual approach, building up to a 16-hour fast over time. The key is taking small steps until you reach your desired fasting duration. Today, I’m comfortably fasting for 24 hours without significant effort.
If you still find the prospect of fasting challenging, consider a couple of examples. I won’t mention names since I haven’t obtained their permission, but I have a friend who, in the past, became irritable and desperately craved food whenever she felt hungry. However, she can now comfortably fast for 15 hours or even longer without any issues. Another friend told me that her glucose levels used to drop significantly in the morning, causing dizziness if she skipped breakfast. Recently, she informed me that she has successfully extended her fasting periods without experiencing dizziness or fainting. You have the potential to do it as well.
There are certain insights I wish I had when I initially began fasting, and I’d like to share them with you to ensure you have a comprehensive understanding of embarking on this fasting lifestyle. As I mentioned earlier, I used to fast for a consistent number of hours every day, typically having dinner around 6-7 PM and not having breakfast until 10-11 AM. I even reached a point where I didn’t feel hungry before 10 AM.
Why I see fasting differently now
However, my perspective on fasting shifted after reading “Fasting like a Girl” by Mindy Pelz. I came to realize that I had been making a mistake because women experience hormonal cycles and fluctuations throughout the month. Fasting, while undoubtedly beneficial, can potentially disrupt our hormonal balance if not applied correctly. This doesn’t apply in the same way to men, as they don’t undergo monthly hormonal fluctuations.
In my case, I believe that daily fasting contributed positively to my healing from inflammation and antibodies. Nevertheless, I have concerns about its impact on my hormones. Despite not observing significant hormone issues in my blood tests or when testing my hormones at home, I did notice that at times, my progesterone levels are not as they should be during the luteal phase of the menstrual cycle. This occurs because progesterone and cortisol are interrelated, and when you’re in a fasted state, cortisol levels rise, which can affect progesterone levels. While there may be various other factors at play, it’s important to note that fasting without considering the different phases of our menstrual cycle can have a profound impact on it too.
Mindy Pelz delves into a comprehensive explanation of the physiological changes that occur in our bodies during fasting, as well as the intricacies of hormonal fluctuations throughout the menstrual cycle, in her book. It’s truly intriguing.
Given the complexity of our bodies and the intricate nature of our hormones, as illustrated in the graph below, it becomes imperative to tailor our fasting routine accordingly. This means keeping in mind the dominant hormone that governs each specific phase of our cycle
As evident, our bodies are intricate, necessitating an adjustment of our lifestyle to accommodate them. What Mindy elucidates in her book is that the significance lies not only in the timing and duration of our fasting but also in the necessity of alternating between days of longer and shorter fasts. Equally crucial is the careful consideration of the dietary choices made during non-fasting hours.
Let's explore the various types of fasting
Remarkably, there are six distinct types of fasting:
- Intermittent fasting (most common): Typically lasting for 12-16 hours, this type of fast triggers your liver to produce ketones after 8 hours since your last meal. After 12 hours, your body shifts to burning fat for energy and generates ketones, which can effectively suppress hunger.
- Autophagy fasting: A 17-hour fast that initiates autophagy, a process in which cells detoxify, repair themselves, and eliminate diseased cells.
- Gut-reset fasting: A 24-hour fast geared toward restoring your microbiome, reducing inflammation, and stimulating the production of stem cells. It’s particularly beneficial after the use of antibiotics, for example.
- Fat-burner fasting: Extending to 36 hours, this type of fast is highly effective for weight loss, even in individuals with stubborn weight issues. It aids in releasing blood sugar and lowering cholesterol levels.
- Dopamine-reset fasting: A 48-hour fast that enhances mental health and promotes mental clarity.
- Immune reset fasting: This involves fasting for more than 72 hours and is designed to reset the immune system.
When and in what manner should we implement fasting?
Mindy provides an extensive explanation of how our bodies function and the scientific principles underpinning fasting in her book. I’m offering just a snippet of that information here to provide you with a general idea of what needs to be done. However, I strongly recommend reading her book to gain a deeper and more comprehensive understanding.
As depicted in the initial figure, Mindy divides our menstrual cycle into four distinct phases:
Phase 1: The Power Phase – occurring during menstruation.
Phase 2: The Manifestation Phase – encompassing the ovulation period.
Phase 3: The Power Phase – immediately following ovulation.
Phase 4: The Nurturing Phase – taking place during the week leading up to the end of your cycle.
Phase 1: The Power Phase – occurring during menstruation
This phase corresponds to your menstrual period when hormone levels are at their lowest. Consequently, it’s an opportune time to consider more extended fasting to enhance your body’s healing processes.
During this stage of the cycle, it’s crucial to recognize the intimate connection between insulin and estrogen. Elevated insulin levels can impede the body’s ability to produce sufficient estrogen, which is vital for the subsequent phase, ovulation. Therefore, it’s essential to reduce carbohydrate consumption to enable your body to function optimally and generate an adequate amount of estrogen needed for the release of an egg during the ovulation phase.
What to include in your diet?
- Abundant healthy fats
- Lean sources of protein
- Limited carbohydrate intake
The top foods to focus on during this phase include:
- Nuts and seeds
- Legumes
- Fruits and vegetables like cabbage, spinach, onions, broccoli, zucchini, and berries
- Healthy fats such as avocados and avocado oil, olives and olive oil, coconut and coconut oil, sesame oil, and flaxseed oil
- Protein sources like fish, chicken, turkey, eggs, quinoa, mushrooms, chia seeds, grass-fed red meat, shellfish, and pork
When it comes to exercise, this is the ideal time for more intensive and extended workouts, as you generally have higher energy levels.
Phase 2: The Manifestation Phase – encompassing the ovulation period
In this phase, estrogen reaches its peak, and progesterone begins to ascend. It’s the optimal period for attempting to conceive if that’s your intention, as your libido surges, and you experience a notable surge in energy. Furthermore, this phase sees elevated levels of testosterone, which not only heightens your motivation and drive but also intensifies your libido.
What to include in your diet?
- Feel free to indulge in an ample supply of healthy fats.
- Opt for a lower protein intake.
- Increase your consumption of carbohydrates.
The most suitable foods for this phase encompass:
- Root vegetables
- Cruciferous vegetables
- Tropical and citrus fruits
- Seeds
- Legumes, such as chickpeas and beans
- Probiotic-rich foods, like sauerkraut, hold particular importance during this stage.
Additionally, incorporate healthy fats like avocados and avocado oil, olives and olive oil, coconut and coconut oil, sesame oil, and flaxseed oil into your diet. For protein sources, consider options such as fish, chicken, turkey, eggs, quinoa, mushrooms, chia seeds, grass-fed red meat, shellfish, and pork.
When it comes to exercise, it’s advisable not to engage in excessive physical activity, as it can elevate cortisol levels and adversely affect progesterone production.
Phase 3: The Power Phase – immediately following ovulation
This phase immediately follows ovulation, signifying a significant change in your hormonal equilibrium. You may notice a reduction in your energy levels, and your mental clarity might not be as sharp. However, this period offers an excellent opportunity to explore longer fasting durations to enhance your cognitive sharpness, support gut repair, and boost fat burning.
What to incorporate into your diet during this phase?
- A generous portion of healthy fats
- Lean sources of protein
- A reduced intake of carbohydrates
The most suitable foods for this period include:
- Nuts and seeds
- Legumes
- Fruits and vegetables such as cabbage, spinach, onions, broccoli, zucchini, and berries
- Healthy fats like avocados and avocado oil, olives and olive oil, coconut and coconut oil, sesame oil, and flaxseed oil
- Protein sources like fish, chicken, turkey, eggs, quinoa, mushrooms, chia seeds, grass-fed red meat, shellfish, and pork
Regarding exercise, this phase is conducive to more extended and strenuous workout regimens, as you typically have increased energy levels.
Phase 4: The Nurturing Phase – taking place during the week leading up to the end of your cycle
During this phase, it’s advisable to avoid fasting because the primary focus should be on reducing cortisol levels. Fasting can lead to an increase in cortisol levels, which directly impacts progesterone production. It’s crucial to maintain adequate progesterone levels during this period to promote a sense of calm, relaxation, and overall body nourishment.
In this time frame, it’s recommended to include more carbohydrates in your diet, but be cautious and avoid simple carbohydrates and sugars. These can cause a rapid spike in insulin, potentially having adverse effects on your body. Instead, opt for complex carbohydrates, which can help raise insulin levels in a healthier manner to maintain the necessary levels of progesterone.
What to include in your diet during this phase?
- Feel free to indulge in ample healthy fats.
- Opt for a reduced protein intake.
- Increase your consumption of carbohydrates.
The most suitable foods for this period encompass:
- Root vegetables
- Cruciferous vegetables
- Tropical and citrus fruits
- Seeds
- Legumes, such as chickpeas and beans
- Probiotic-rich foods, like sauerkraut, hold particular importance during this stage.
Additionally, incorporate healthy fats like avocados and avocado oil, olives and olive oil, coconut and coconut oil, sesame oil, and flaxseed oil into your diet. For protein sources, consider options such as fish, chicken, turkey, eggs, quinoa, mushrooms, chia seeds, grass-fed red meat, shellfish, and pork.
When it comes to exercise, it’s advisable not to engage in excessive physical activity, as it can raise cortisol levels and have an impact on progesterone production.
I trust this information provides you with a clearer insight into your body’s requirements regarding fasting and dietary choices during specific phases of your menstrual cycle.
I strongly recommend delving into Mindy’s book to gain a deeper understanding of the science behind these principles and to access more comprehensive guidance on post-fasting eating habits. Furthermore, Mindy offers a range of fasting programs tailored to different objectives, including infertility, managing menopause, and achieving weight loss, among others.
You can locate her book on Amazon: “Fast like a girl: A woman’s guide to using the healing power of fasting to burn fat, boost energy, and balance hormones” by Mindy Pelz
