A woman preparing a nutrient-dense meal with fresh onions, limes, garlic, and herbs—supporting a hormone-friendly diet for intermittent fasting and women’s health.

Intermittent Fasting for Women: What It Is & Why You Need a Different Approach

nutrition strategy Jan 23, 2025

Introduction: Fasting Isn’t One-Size-Fits-All

Intermittent fasting (IF) has taken the health and wellness world by storm, promising benefits like fat loss, increased energy, and improved metabolic health. But here’s the catch—most of the fasting advice out there is based on research done on men. Women’s bodies are hormonally different, meaning we need a smarter, more strategic approach to fasting.

Dr. Mindy Pelz, in her book Fast Like a Girl, explains how fasting should be adapted for women, taking into account hormonal fluctuations and the unique metabolic needs at different life stages. Many women are intrigued by fasting but confused by the conflicting advice surrounding it. This series is designed to simplify fasting for women, specifically addressing how it affects hormones, fat loss, and overall health, with an emphasis on muscle-centric health, as emphasized by Dr. Gabrielle Lyon

If you’ve ever tried fasting but felt exhausted, hit a weight loss plateau, or struggled with cravings, you’re not alone. The good news? When done correctly, fasting can be a powerful tool to support your metabolism, hormones, and long-term health. 

This post will break down exactly what intermittent fasting is and why women need to do it differently.

 


 

What is Intermittent Fasting? (And What It’s Not)

Intermittent fasting is not a diet—it’s an eating pattern that cycles between periods of eating and fasting. It doesn’t tell you what to eat, but rather when to eat.

At its core, fasting allows your body to take a break from digestion, shifting into a state where it burns stored fat for energy instead of relying on a constant supply of glucose from food. This switch, called metabolic flexibility, can lead to benefits like:

  • Fat loss (especially around the midsection)

  •  Improved Metabolism

  • Better blood sugar control

  • Improved digestion and gut health

  • Reduced inflammation

  • Increased mental clarity and energy

  • Supports muscle health when paired with strength training

Common Myths About Fasting

There’s a lot of misinformation out there about intermittent fasting, so let’s clear up some myths:

âś… Myth: Fasting Slows Your Metabolism → Reality: Short-term fasting actually increases metabolism by boosting norepinephrine, a fat-burning hormone.

âś… Myth: Fasting is Starvation → Reality: Fasting is a planned break from food, while starvation is forced deprivation. There’s a big difference.

âś… Myth: Fasting is Only for Weight Loss → Reality: Fasting improves hormonal balance, gut health, and longevity, making it valuable even if you don’t want to lose weight.

 


 

Why Women Need a Different Approach to Fasting

Most fasting advice is based on studies in men, but women’s bodies are more sensitive to calorie restriction and fasting. Hormones like estrogen and progesterone influence how we respond to fasting, and doing it incorrectly can lead to:

  • Irregular or missing periods

  • Increased stress and cravings

  • Fatigue and poor sleep

  • Stubborn weight plateaus

Dr. Pelz explains that women should fast in sync with their hormones, not against them. Unlike men, who can fast the same way every day, women benefit from adjusting their fasting schedule based on their menstrual cycle or life stage (perimenopause, menopause, etc.).

 


 

When to Fast and When to Skip It

  • Best time to fast: The first half of your cycle (from your period to ovulation) when estrogen is higher. Estrogen helps your body tolerate fasting better, making it easier to burn fat and gain metabolic benefits.

  • When to be cautious: The second half of your cycle (after ovulation to your period), when progesterone is higher. This is a time to focus on nourishment and stress management rather than extended fasting.

  • During menopause: Without a cycle to follow, women can experiment with fasting while ensuring they support muscle maintenance and hormone balance with adequate protein intake.


If you're not already tracking your cycle, using an app like Clue makes it simple. This way, you can pinpoint when to ease up on longer fasts and shift your focus to hormone support at the right times. Use this guide to determine the best times to fast and when to focus on nourishment for hormone balance.

 


 

How to Start Intermittent Fasting (The Right Way)

If you’re new to fasting, it’s important to ease in while considering your hormonal cycle. Fasting isn’t just about skipping meals—it’s about aligning nutrition, hydration, and timing for success.

Step 1: Prepare for Your Fast

  • Reduce processed carbs and sugars in the days leading up to your fast to curb cravings.

  • Eat a protein-rich meal the night before your fast to promote satiety and prevent energy crashes.

  • Hydrate well with water and electrolytes to prevent headaches and fatigue.

Step 2: Start with a 12-14 Hour Fast

  • Eat dinner at 7 PM, then don’t eat again until 7-9 AM the next day.

  • This gentle fast allows your body to adjust without extreme hunger or stress.

Step 3: Progress to a 24-Hour Fast

  • When comfortable, try a dinner-to-dinner 24-hour fast (eat at 6 PM, break the fast at 6 PM the next day).

  • Stay hydrated with water, black coffee, herbal teas, and electrolyte drinks.

  • Break your fast with a protein-rich meal to stabilize blood sugar and support rising estrogen.

 


 

Why This Matters: The Science of Fasting for Women

A well-timed fast does more than just burn fat—it enhances your overall health:

  • Boosts Ketone Production → Increases brain clarity and energy.

  • Supports Immune Function → Fasting deprives viruses of sugar, their main fuel source.

  • Enhances Cellular Repair → Activates autophagy, where the body cleans out damaged cells.

  • Optimizes Hormones → Aligns with estrogen and progesterone cycles for better metabolic function.

By timing fasting with your cycle, you support your hormones while maximizing fat loss and energy levels.

 


 

STUDY: Intermittent Fasting and Muscle Health

A 2019 study examined the effects of 16:8 intermittent fasting—where women fasted for 16 hours and consumed all their meals within an 8-hour window—combined with weightlifting over an eight-week period. The results showed that women who followed the fasting protocol gained an average of one pound more muscle compared to those who ate throughout the day without fasting. This suggests that fasting, when paired with strength training, can support muscle growth and body composition improvements in women.

Muscle health is the foundation of longevity, incorporating fasting alongside strength training and adequate protein intake is essential for women looking to age well, maintain metabolic health, and prevent muscle loss.

 


 

Final Thoughts: Fasting is a Tool, Not a Rule

Fasting isn’t about deprivation—it’s about giving your body time to repair, reset, and function optimally. But the key for women is adapting fasting to work with your hormones, not against them.

If you’re ready to experiment, start with a simple 12-hour fast tonight and see how you feel. And stay tuned for the next post in this series, where we’ll cover how to fast in sync with your cycle to maximize fat loss and hormone balance.

Want Personalized Help with Fasting and Getting Healthy?

If you’re curious about fasting but don’t know where to start, let’s chat! Book a free strategy call, and I’ll help you create a plan that works for your body and lifestyle.

➡️ Free Strategy Call

 

Next in the Series: How to Fast in Sync with Your Hormonal Cycle

Coming soon! We’ll break down how different phases of your cycle affect fasting and metabolism, so you can time your fasts for the best results.

 Lori Reedy
Founder of Mila, Writer

She is the founder of Mila Coaching, helping women 40+ achieve sustainable weight loss and long-term health with a focus on science-backed strategies specific to women. As an online weight loss coach, she simplifies the process by focusing on the needle movers that matter most—no endless gym sessions or obsessing over food required. Lori’s straightforward, supportive approach empowers women to build lean, strong bodies and healthy habits that last.

Do you want to lose weight?

 

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