Fasting for Women
Hello Ladies. This module is specially designed for you because you are special. Really. Unlike men who have boring and simple hormones, your cycles are so complex there are entire books dedicated to adjusting a fast to them. I have adopted the material in Dr. Mindy Pelz, Fast Like a Girl in this section. Dr. Pelz has a detailed outline of a fasting program that synchronizes with your hormone cycles. I haven’t found it explained or presented better elsewhere so I’ve adopted it. I have minor issues with some of the food items she proposes as they are higher on the inflammation scale than I prefer, but the timing and type of fasting she discusses are logical and well researched. My chart below is an outline to help you navigate the cycles. I encourage you to get the Fast Like a Girl book for a deeper understanding and guidance.
The component that you can copy from the men’s program is the change over from your present food choices to low inflammatory delicious and nutritious food choices. Please change over as quickly as you feel comfortable doing. The most important feature is the fast but the food is not unimportant and the sooner you switch the faster you will see results.
The other component you should copy from the men’s program is the elimination of sugar, sugar substitutes and fruit. There is nothing worse for you than the fructose sugar molecule. It causes you to eat more than you would otherwise by blocking the hunger hormones. Fructose raises triglycerides (a bad cholesterol), raises blood pressure and directly causes insulin resistance leading to pre and full diabetes. Fructose is the natural sugar in fruit and highly concentrated from corn (HFCS- high fructose corn syrup) and added to almost all soda and energy drinks. It’s also in the flavorings at a not to be named famous coffee place. It’s in the flavorings for all alcoholic flavored drinks, double whammy of alcohol and sugar. They should serve those with a side of metformin (a diabetes medication).
Speaking of results, please do not attempt to compare your progress to that of your male companion. The men have a large advantage and will see changes faster. The goal of this food plan is to achieve your best health. Weight loss is a side effect of eating this way, not a goal. Please stay off the scale, it is not needed. You will lose weight and you will feel better. Your body knows your proper weight. Save the money you normally spend on sugar items for the new clothes you will be needing to buy.
But Dr. Dan, I'm in menopause and don't have cycles anymore. Can't I use the men's program?
Dr. Pelz does not believe this is a good idea as your body was designed to cycle. She recommends you pick a day 1 to start and use a 30 day cycle. I agree with her completely. Do not follow the men’s program, it is not safe for women. Dr. Pelz has been working in this space for many years and I recommend you follow her advice. Also read to the bottom for the pregnancy caveats and modifications.
Dr. Pelz's Fasting Cycle:
"Three phases, five hormones, six different fasting lengths, two core eating styles."
The "Power Phase (Days 1-10)" First day of period
Foods that help produce estrogen are needed here along with a low insulin level. Fast at least 13 hours and this phase is a good time to add longer fasts, even consider a 48+ once or twice a year. Low carbohydrate diet along with fasting will promote estrogen and ovulation. Mix it up to keep if from getting boring, throw in some 15, 18 and even a 24 hour fast sometime. Consider going heavy on the vegetables with a quality protein like grass fed beef or wild caught salmon.
The "Manifestation Phase (Days 11-15)"
The manifestation phase is when estrogen and testosterone peak along with a progesterone push. Keep the fast to 13-15 hours. Dr. Pelz stresses the importance of detoxifying estrogen with foods that support the liver and gut. Cruciferous like broccoli, brussels sprouts and cauliflower. Chicory family like radicchio and endive. Fermented foods like sauerkraut (wait till you try homemade!), kimchi, yogurt. Proteins like wild caught salmon and wild caught sardines. And spices like turmeric, cumin, and dill.
The "Power Phase (Days 16-19)"
The second power phase is only 4 days long and is a great time to use longer fasts like 17+ hours. The goals in this phase are autophagy (intracellular cleanup) and ketosis. Just like in the first power phase, keep the carbs and insulin low. Low glycemic foods are the better choice.
The "Nurture Phase" (Days 20 until next cycle)
This last phase, the nurture phase, is a total departure from the others. You could likely eat similar foods in the first three sections and just change up the fast duration, but now everything changes. In this phase you need the carbohydrates to have enough glucose to make progesterone. Add in sweet potatoes, white basmati rice from India, plant ripened fruit in season, pressure cooked lentils if you can tolerate them. Consider some frozen wild blueberries, maybe a banana once in a while. And most important, no fasting. Lower your exercise intensity to more walks or relaxed yoga and reach out to friends. This is a good time to recharge your social life.