Fasting for women. Why you should be taking your menstrual cycle into consideration.

Hormonal fluctuations throughout the month can affect your energy levels, mood, and overall well-being, making it important to approach fasting with sensitivity and understanding.

Many women feel like they can’t fast because “they wake up starving” or “they need to eat, or they feel foggy” Your cycle has more to do with it than you realize! It’s also what you are eating on a daily basis to keep you feeling good and prepared for a successful fast. As a seasoned faster I can tell you that until I started paying attention to my cycle, I could not understand why I would be so hungry some days, yet other days I could go 24 hours without a problem. Then I would get down on myself the day I broke my fast to eat at 10am. Thats because fasting for women is different than for men.

Well, I have news for you it’s not failure. it’s our physiology!

Understanding Your Menstrual Cycle

Before delving into fasting strategies, you need understand your menstrual cycle. On average, a woman’s menstrual cycle lasts around 28 days, but it can vary from person to person. The menstrual cycle consists of four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by specific hormonal changes and bodily sensations.

Menstruation (Days 1-5):

This is when you have your period. Hormone levels, particularly estrogen and progesterone, are at their lowest during this phase, which can lead to fatigue and low energy levels.

Follicular Phase (Days 6-14):

Estrogen begins to rise, and you may start feeling more energetic and motivated. This is a good time for intermittent fasting or shorter fasts.

Ovulation (Day 14):

Estrogen peaks, and you might feel at your best during this time. Longer fasts or more challenging fasting protocols can be considered if you’re comfortable.

Luteal Phase (Days 15-28):

Estrogen drops, and progesterone rises. This phase can be accompanied by mood swings, bloating, and cravings, making fasting more challenging.

Let’s talk about Fasting for Women in Each Phase

Now that you’re familiar with the menstrual cycle, let’s discuss how to fast effectively during each phase.

Menstruation:

-Focus on gentle fasting methods, like 12:12 intermittent fasting, which involves fasting for 12 hours and eating within a 12-hour window.

-Listen to your body. If you’re feeling fatigued or experiencing cramps, prioritize nourishing, easily digestible foods.

Follicular Phase:

-You can experiment with longer fasting windows, such as 16:8 intermittent fasting or time-restricted eating.

-Incorporate nutrient-dense foods like fruits, vegetables, and lean proteins to support your energy levels.

Ovulation:

-Consider trying extended fasting if it aligns with your goals and you feel comfortable.

-Stay hydrated and include electrolyte-rich foods to prevent dehydration.

Luteal Phase:

-During this phase, it’s essential to be gentle with yourself. Stick to shorter fasting windows or intuitive eating if fasting feels challenging.

-Opt for foods rich in magnesium, such as dark leafy greens and nuts, to alleviate mood swings and bloating.

General Tips for Fasting Around Your Menstrual Cycle

1. Listen to Your Body: Pay close attention to how you feel during each phase of your cycle and adjust your fasting approach accordingly.
2. Stay Hydrated: Proper hydration is essential throughout your cycle, but especially during menstruation when you may be losing more fluids. LMNT is an amazing additive for your water! No sugar means you will get the electrolytes you need and being 10 calories, it won’t technically interrupt your fast unless you are strictly water fasting. Click here for more information..
3. Prioritize Nutrient-Dense Foods: Focus on foods that provide essential nutrients to support your overall health, energy levels, and hormone balance. Foods High in protein, High fiber low sugar food should be consumed daily but especially before fasting. These foods set you up for success before and after fasting. Breaking your fast with protein is also crucial, instead of loading your body with carbs to set yourself up for a blood sugar hike and then a crash. I wrote a blog post about blood sugar click here for more info. If you are fasting and feel like you need something black coffee and tea are just fine. I use this Force Sigmatic Mushroom Coffee daily! it is delicious! I’ve linked it here
4. Consult a Healthcare Professional: If you have specific health concerns or medical conditions, consult with a healthcare provider or registered dietitian before starting any fasting regimen.

Fasting can be a valuable tool for women when approached with consideration for the menstrual cycle. By understanding your body’s natural rhythm and adapting your fasting practices accordingly, you can harness the potential benefits of fasting while minimizing discomfort.

Remember that every woman’s experience is unique, so it’s important to find a fasting routine that works best for you and supports your overall health and well-being.

For more information, on the amazing benefits of fasting, not just for weight loss but for longevity and disease prevention check out my blog here.