Intermittent Fasting for Women
Intermittent Fasting is something that a lot of the women I work with want to know about, as it is often pitched as a miracle solution, especially in the realm of weight loss. However, we need to talk about how the majority of the hype and research surrounding IF stem from male experiences. We must acknowledge that women's bodies operate differently; Women Are Not Small Men!
Intermittent Fasting can lead to fluctuating blood sugar levels. The lows in blood sugar often trigger cravings, low energy, irritability, and mood swings. To combat these symptoms, our bodies then prompt us to binge on high-sugar or high-simple carb foods, leading to a spike in blood sugar levels. Insulin, the hormone responsible for managing blood sugar, comes into play here. When blood sugar is high, insulin levels surge to regulate it. The challenge arises when these levels fluctuate dramatically due to fasting practices.
Our bodies prioritise managing insulin and cortisol, which regulate blood sugar, as this is crucial for survival. Unfortunately, this often occurs at the expense of other hormones, especially the delicate balance of reproductive and female hormones.
For women with fluctuating hormones due the menstrual cycle or menopause, these blood sugar fluctuations can pose serious challenges. It disrupts the intricate dance of the female reproductive hormones. This can lead to PMS symptoms or exaggerated perimenopausal symptoms, cravings and bingeing (defeating the intended goal of weight loss).
There are definitely proven benefits that come with fasting, but it's essential for women to consider the potential toll it might take on their hormonal balance. Balance and consistency in our eating patterns often are often more supportive of our overall wellbeing and allowing harmony with our complex hormonal cycles.
If you do want to try fasting, I would recommend fasting for 12 hours to start with, making sure you regulate your blood sugar in the day by having meals high in protein, fibre and healthy fats. For example, start the day with a high protein breakfast at 8am and finish eating before 8pm. These times can be experimented with and changed depending on each individual woman's experience.
To summarise, intermittent fasting has been proven to positively benefit some health markers, however, for women, it can often be more detrimental than beneficial. You shouldn’t feel like you have to try a certain diet because it worked for someone else (especially if that someone else was a male with a much simpler, 24 hour hormone cycle). The female, 28(ish) day cycle thrives when we maintain stable blood sugar levels, eating at regular intervals and prioritising protein, fibre and healthy fats.
If you want to learn how to nourish your body to balance your hormones, create consistent energy levels, focused concentration, emotional stability, a healthy metabolism and long-term wellbeing, book your free discovery call today! 🌸✨