I believe you feel your best when you learn to listen to your body. And one thing I’ve personally observed over the years is that I feel most energized when I’m going back and forth with intermittent fasting. Having a rhythm that works for you will help stabilize your energy, improve your digestion, and make it easier to maintain your weight without stressing over every bite.
But here’s the key: I Not hard About the fasting schedule. When I wake up and I’m really hungry, I eat. If it’s a week before my period, I skip fasting altogether. For me, intermittent fasting is about listening to my body and tapping into its intuition, not “forcing” anything.
My current approach is primarily inspired by Dr. Mindy Peltz’s books. fast like a girl. Her research is all about how women can fast in a way that supports their hormones, rather than working against them. I loosely synchronize my fasting habits with my menstrual cycle. For most of the month, I typically follow a 16:8 fast (an 8-hour eating window, i.e. between 10am and 6pm). I don’t fast at all during the luteal phase (the week before my period). During the follicular phase, I like to experiment with slightly longer fasts that make me feel naturally energized.
This flexible approach was a game changer for me. But this is not just an anecdotal experience. There’s real science behind why intermittent fasting supports women’s health, increases longevity, reduces inflammation, and provides a variety of other health benefits.
To further explore this research, Lauren Zielinski, MSN, CNM, a certified nurse midwife and women’s health expert, shares practical advice for approaching intermittent fasting in an evidence-based and supportive way.
Lauren Zielinski, MSN, CNM
Lauren Zielinski is a certified nurse and midwife with over 11 years of experience in women’s health and childbirth. She studied medicine at the University of Colorado Denver with a focus on community health and midwifery work.
The science behind intermittent fasting
“There’s a lot of research on intermittent fasting,” says Lauren. “And at the same time can The benefits go even deeper as it leads to weight loss. Studies have shown its ability to “clean cells,” extend lifespan, and reduce the risk of common diseases such as diabetes and heart disease. Intermittent fasting can keep your DNA and cells healthy and slow the aging process. I would argue that it is the closest thing to the fountain of youth. ”
Lauren explains that intermittent fasting is not a fad and is being studied at leading research institutions such as USC’s Longevity Institute and Harvard University. Studies have linked it to improved metabolic health, reduced inflammation, improved brain function, and a longer lifespan.
How fasting actually works on your body
On a normal day, your body uses glucose from food for energy. But when you fast, your body shifts from burning carbohydrates to burning stored fat. This process is metabolic switching (A term coined by Johns Hopkins neuroscientist Dr. Mark Mattson).
This switch doesn’t just help with fat loss; It triggers a chain of benefits for mobile phones. When fasting continues, glycogen stores are depleted and glycogen in the body is depleted. ketogenesis—Release ketone bodies into the bloodstream. These ketones:
- Strengthens the body’s defenses against oxidative stress
- Helps remove or repair damaged cells
- improve blood sugar regulation
- Increases stress tolerance and reduces inflammation
More interestingly, ketones stimulate the release of BDNF (brain-derived neurotrophic factor), a molecule that strengthens neurons and neural connections and supports memory and cognitive health.
“Think of fasting as your body’s little ‘spring cleaning,'” says Lauren. “Giving the system a break from continuous digestion allows for cell repair and regeneration.”
Unique considerations for intermittent fasting for women
Intermittent fasting works for almost everyone, but due to female hormones, it’s especially important to be flexible. Lauren emphasizes, “Women aren’t just smaller men. Hormones fluctuate throughout the month, so fasting can feel great at certain times and debilitating at others.”
This is a simplified guide based on research and the experiences of many women (including myself).
- Follicular phase (days 1-14): Estrogen increases, giving you more energy. This is often the best time to try a longer fast (14-16 hours).
- ovulation: Continue a moderate fast if you feel good, but listen to your body.
- Luteal phase (week before menstruation): Cortisol may become more sensitive and the body may require more nutrients. this is a great time stop fasting Or skip it entirely.
- Menstrual period: Many women feel better if they do a light fast or no fast at all during their period.
This circular approach worked best for me. This is also what Mindy Peltz and many hormone experts recommend. This means respecting your menstrual cycle rather than forcing it through you.
Long-term benefits of intermittent fasting
A 2019 New England Journal of Medicine review of fasting research found significant and widespread benefits, including:
- Cognitive function: Improved memory and mental clarity
- Heart health: Improves blood pressure, cholesterol, and resting heart rate
- Metabolic health: Improve insulin sensitivity and reduce risk of type 2 diabetes
- Physical performance: Builds endurance and maintains lean muscle
- longevity: Improving cellular repair mechanisms that may slow aging
For me, these benefits manifest as sustained energy, improved digestion, and feeling more in tune with my body’s cues.
How to gently start a mini-fast
If you’d like to try fasting, here’s Lauren’s careful approach.
- Start with 12 hours between dinner and breakfast.
- After 1-2 weeks, extend as follows. 14-16 hours If it feels good.
- Make sure to stay hydrated. Water, black coffee and herbal tea are your best friends.
- Focus on nutritious foods during the diet to support hormone and blood sugar balance.
- It takes 3-4 weeks for your body to adapt. “It’s normal to feel tired and irritable at first,” says Lauren. “It usually resolves as your metabolism adjusts.”
And perhaps most importantly, it doesn’t have to be “all or nothing.” When you wake up hungry, eat. If your body needs more fuel at a certain stage of the cycle, listen.
When to avoid intermittent fasting
Intermittent fasting is beneficial, but it’s not suitable for everyone. Lauren advises against fasting if:
- be under 18 years old
- are pregnant or breastfeeding
- Have a history of eating disorders
- have diabetes or other blood sugar disorders
Always consult your health care provider before making any major changes to your diet, especially if you have an underlying medical condition.
Food freedom, not restrictions
For me, intermittent fasting doesn’t mean restriction. It’s about finding a rhythm that supports my energy, mood, hormones, and being flexible when my body needs something different.
Lauren sums it up perfectly.
“When implemented thoughtfully, intermittent fasting can be a powerful tool to support women’s health, but the key is flexibility. Our hormones are dynamic, and so should our approach to fasting.”
References and sources:
- Peltz, M. fast like a girl (2022)
- Mattson MP et al. “Intermittent Fasting and Human Metabolic Health” New England Medical Journal2019.
- National Institutes of Health. “Ketone production and cellular stress response”
- USC Longevity Institute. Harvard Medical School studies metabolic switching.
This post was last updated on October 24, 2025 with new insights.
Source: Camille Styles – camillestyles.com
