Fasting for Women
Fasting for Women
Hello, ladies! This module is specially designed for you because you are special. Really. Unlike men, whose hormones are simple and boring, your cycles are so complex that entire books have been written about how to adjust to them. In this section, I have adapted material from Dr. Mindy Pelz’s book, Fast Like a Girl. Dr. Pelz provides a detailed outline of a fasting program that synchronizes with your hormone cycles. I haven’t found a better explanation or presentation elsewhere, so I adopted it. I have minor issues with some of the foods she recommends because they are higher on the inflammation scale than I would prefer. However, the timing and type of fasting she discusses are logical and well-researched. The chart below is an outline to help you navigate the cycles. For a deeper understanding and more guidance, I encourage you to purchase the Fast Like a Girl book.
You can transition from your current food choices to the delicious, nutritious, and anti-inflammatory options offered by the men’s program. Please make the switch as quickly as you feel comfortable. It’s important to switch quickly, but the food is also important. The sooner you switch, the faster you will see results.
Another aspect of the men’s program you should adopt is eliminating sugar, sugar substitutes, and fruit. There is no worse ingredient than fructose. It causes overeating by blocking the hormones that signal fullness. Fructose raises triglycerides and blood pressure, both of which are markers of heart disease risk. It also directly causes insulin resistance, leading to prediabetes and diabetes. Fructose is found naturally in fruit and is highly concentrated in corn syrup (HFCS), which is added to almost all sodas and energy drinks. It’s also in the flavorings of a popular coffee chain. It’s also in all flavored alcoholic drinks—a double whammy of alcohol and sugar. They should serve those with a side of metformin, a diabetes medication.
When it comes to results, don’t compare your progress to that of your male partner. Men have a significant advantage and will see changes more quickly. The goal of this eating plan is to achieve optimal health. Weight loss is a side effect of eating this way, not the goal. Please stay off the scale — it’s unnecessary. You will lose weight and feel better. Your body knows its proper weight. Save the money you normally spend on sugary foods for the new clothes you’ll need 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 recommend this because your body is designed to cycle. She suggests choosing a Day 1 and using a 30-day cycle. I agree with her completely. Do not follow the men’s program because it is not safe for women. Dr. Pelz is highly experienced in this field, and I recommend following 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, as well as a low insulin level. Fast for at least 13 hours, and consider adding longer fasts to this phase. Once or twice a year, try a fast of 48+ hours. A low-carbohydrate diet combined with fasting will promote estrogen production and ovulation. Mix it up to keep it from getting boring. Throw in some 15-, 18-, and even 24-hour fasts sometimes. Focus on eating vegetables and quality proteins, such as grass-fed beef or wild-caught salmon. If you are new to fasting, use the first cycle to ease into the 13-hour fast. See the men’s program for an example transition.
The "Manifestation Phase (Days 11-15)"
The manifestation phase occurs when estrogen and testosterone levels peak, accompanied by an increase in progesterone. Maintain a fast of 13-15 hours. Dr. Pelz stresses the importance of detoxifying estrogen by consuming foods that support the liver and gut. These include cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower. Also, eat foods from the chicory family, such as radicchio and endive. Also, eat fermented foods such as sauerkraut, kimchi, and yogurt. Proteins such as wild-caught salmon and sardines. Spices like turmeric, cumin, and dill are also helpful.
The "Power Phase (Days 16-19)"
The second power phase lasts only four days and is a great time to try longer fasts of 17+ hours. The goals of this phase are autophagy (cellular cleanup) and ketosis. As in the first power phase, keep carbs and insulin low. Choose low glycemic foods.
The "Nurture Phase" (Days 20 until next cycle)
The last phase, the nurture phase, is completely different from the others. In the first three sections, you could eat similar foods and just change the duration of the fast, but now you need to modify everything. During this phase, you need carbohydrates to produce enough glucose for progesterone. Consider sweet potatoes, white basmati rice from India, and in-season, plant-ripened fruit like pomegranates and kiwis, including the skin. Also consider pressure-cooked lentils, if you can tolerate them. You could also try frozen wild blueberries and a banana once in a while. Most importantly, don’t fast. Lower your exercise intensity to activities like walking or relaxed yoga, and reach out to friends. Now is a good time to recharge your social life.