I imagine that feeling our greatest comes once we study to take heed to our our bodies—and one factor I’ve personally noticed over time is that I’m my most vibrant once I cycle out and in of intermittent fasting. After I’m in keeping with a rhythm that works for me, I’ve regular vitality, higher digestion, and I discover it simpler to keep up my weight with out stressing over each chew.
However right here’s the important thing: I’m not inflexible a few fasting schedule. If I get up actually hungry, I eat. If it’s the week earlier than my interval, I skip fasting solely. Intermittent fasting, for me, is about listening to my physique and tapping into that instinct—not “forcing” something.
My present method is usually impressed by Dr. Mindy Pelz’s e book, Quick Like a Lady. Her analysis is all about how ladies can quick in a approach that helps our hormones, quite than working towards them. I loosely sync my fasting habits with my menstrual cycle: throughout many of the month, I often observe a 16:8 quick (an 8-hour consuming window, so between 10 a.m. and 6 p.m., for instance). In the course of the luteal part (the week earlier than my interval), I don’t quick in any respect. Throughout my follicular part, I prefer to experiment with a barely longer quick, when my vitality naturally feels greater.
This versatile method has been such a game-changer for me. Nevertheless it’s not simply anecdotal expertise—there’s actual science behind why intermittent fasting can help ladies’s well being, enhance longevity, cut back irritation, and convey a complete host of different well being advantages.
To assist us dig into the analysis, Lauren Zielinski, MSN, CNM, an authorized nurse, midwife, and girls’s well being knowledgeable shares sensible recommendation to method intermittent fasting in a grounded, supportive approach.
Lauren Zielinski, MSN, CNM
Lauren Zielinski is an authorized nurse-midwife with over 11 years of expertise in ladies’s well being and beginning. She studied drugs at The College of Colorado-Denver with a concentrate on group well being and beginning middle work.
The Science Behind Intermittent Fasting
“There’s an abundance of research behind intermittent fasting,” Lauren shares. “And while it can lead to weight loss, the benefits run so much deeper. Research has shown its ability to “clean cells,” enhance longevity, and reduce the chance of frequent ailments like diabetes and coronary heart illness. Intermittent fasting retains your DNA and cells wholesome, and might decelerate the getting older course of. I’d argue that it’s the closest factor to the fountain of youth.”
Lauren explains that intermittent fasting isn’t a fad—it’s been studied at main analysis establishments together with USC’s Longevity Institute and Harvard College. Research hyperlink it to improved metabolic well being, decreased irritation, higher mind operate, and elevated longevity.
How Fasting Really Works within the Physique
On a standard day, your physique makes use of glucose from meals for vitality. However if you quick, it shifts from burning sugar to burning saved fats—a course of known as metabolic switching (a time period coined by Johns Hopkins neuroscientist Mark Mattson, Ph.D.).
This swap doesn’t simply assist with fats loss. It triggers a cascade of mobile advantages. As fasting continues, glycogen shops deplete, and your physique enters ketogenesis—releasing ketones into the bloodstream. These ketones:
Improve the physique’s defenses towards oxidative stress
Assist take away or restore broken cells
Enhance blood sugar regulation
Improve stress resistance and cut back irritation
Much more fascinating: ketones stimulate the discharge of BDNF (brain-derived neurotrophic issue), a molecule that strengthens neurons and neural connections, supporting reminiscence and cognitive well being.
“Think of fasting as a mini ‘spring cleaning’ for your body,” Lauren says. “You’re giving your system a break from constant digestion, which allows your cells to repair and regenerate.”
The Distinctive Issues of Intermittent Fasting for Girls
Whereas intermittent fasting can profit practically everybody, ladies’s hormones make it particularly essential to method it with flexibility. Lauren emphasizes: “Women are not just smaller men. Our hormonal fluctuations throughout the month mean that fasting can feel amazing at certain times and depleting at others.”
Right here’s a simplified information based mostly on what each analysis and many ladies (together with myself) have skilled:
Follicular part (Day 1–14): Estrogen is rising, vitality is greater. That is usually the very best time to attempt longer fasts (14–16 hours).
Ovulation: Proceed reasonable fasting if it feels good, however take heed to your physique.
Luteal part (the week earlier than your interval): Cortisol is extra delicate, and your physique might have extra nourishment. It is a nice time to ease off fasting or skip it altogether.
Menstrual part: Many ladies really feel higher with mild fasting or none in any respect throughout their interval.
This cyclical method is what’s labored finest for me. It’s additionally what Mindy Pelz and plenty of hormone consultants advocate: honor your cycle, quite than pushing by means of it.
The Lengthy-Time period Advantages of Intermittent Fasting
A 2019 New England Journal of Drugs overview of fasting analysis discovered important, wide-ranging advantages, together with:
Cognitive operate: Improved reminiscence and psychological readability
Coronary heart well being: Higher blood strain, ldl cholesterol, and resting coronary heart charge
Metabolic well being: Improved insulin sensitivity and decreased threat of Sort 2 diabetes
Bodily efficiency: Enhanced endurance and lean muscle preservation
Longevity: Improved mobile restore mechanisms that will sluggish getting older
For me, these advantages present up as sustained vitality, higher digestion, and feeling extra in tune with my physique’s cues.
How one can Begin Intermittent Fasting Gently
When you’d like to present fasting a attempt, right here’s Lauren’s aware method:
Start with 12 hours between dinner and breakfast.
After every week or two, prolong to 14–16 hours if it feels good.
Keep hydrated—water, black espresso, and natural teas are your finest buddies.
Concentrate on nutrient-dense meals throughout your consuming window to help hormones and blood sugar stability.
Give your physique 3–4 weeks to adapt. “It’s normal to feel tired or irritable at first,” Lauren says. “That usually passes as your metabolism adjusts.”
And maybe most significantly: it doesn’t have to be all or nothing. When you get up hungry, eat. In case your physique wants extra gasoline throughout sure phases of your cycle, hear.
When to Keep away from Intermittent Fasting
Whereas intermittent fasting will be helpful, it’s not proper for everybody. Lauren advises towards fasting when you:
Are below 18
Are pregnant or breastfeeding
Have a historical past of consuming issues
Have diabetes or different blood sugar issues
All the time test with a healthcare supplier earlier than making main adjustments to your consuming routine—particularly you probably have underlying circumstances.
Meals Freedom, Not Restriction
For me, intermittent fasting isn’t about restriction. It’s about discovering a rhythm that helps my vitality, temper, and hormones—and being versatile when my physique wants one thing completely different.
Lauren sums it up completely:
“When done thoughtfully, intermittent fasting can be a powerful tool to support women’s health, but the key is flexibility. Our hormones are dynamic, and our approach to fasting should be, too.”
References & Sources:
Pelz, M. Quick Like a Lady (2022)
Mattson MP et al. “Intermittent Fasting and Human Metabolic Health.” New England Journal of Drugs, 2019.
Nationwide Institute of Well being. “Ketogenesis and Cellular Stress Response.”
USC Longevity Institute; Harvard Medical College research on metabolic switching.
This submit was final up to date on October 24, 2025, to incorporate new insights.
