The Benefits of Fasting for Women

by Tara Lori

Unlocking the Benefits of Fasting for Women: How It Works and Why You Might Love It

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In recent years, fasting has grown in popularity, largely due to research suggesting it can benefit health, weight management, and longevity.

But for women, fasting holds even more nuanced potential, due to unique hormonal dynamics and differences in metabolic responses.

Let’s explore how fasting can help women specifically, why it’s not a one-size-fits-all approach, and some tips to ensure it’s done safely.

What Is Fasting?

At its core, fasting is simply the practice of abstaining from food for a set period. There are different types of fasting, with intermittent fasting (IF) being one of the most popular. Some common methods include:

1. 16/8 Method: Eating within an 8-hour window (say, noon to 8 PM) and fasting for the remaining 16 hours.
2. 5:2 Method: Eating normally for five days a week, then consuming very few calories (500-600) on the other two days.
3. Alternate-Day Fasting: Eating every other day or significantly restricting calories on alternate days.

Fasting triggers several metabolic and hormonal responses, potentially benefiting weight loss, insulin sensitivity, inflammation levels, and even cellular repair – sounds incredible right!

However, these benefits can affect women differently than men, so it’s important for women to understand the unique aspects of fasting that can support—or sometimes hinder—their health (who’s been there?!)

1. Hormonal Balance and Fertility

Hormones play a significant role in women’s health, impacting mood, metabolism, and even fertility. Unlike men, who have a 24-hour testosterone cycle, women’s hormonal cycles fluctuate throughout the month.

Fasting, especially aggressive or prolonged fasting, can sometimes disrupt these hormonal patterns, particularly if women are under stress or have a lower body fat percentage.

However, when done mindfully, fasting can help stabilize hormones like insulin and reduce the risk of insulin resistance, which affects conditions like polycystic ovary syndrome (PCOS).

Women with PCOS, for example, often struggle with weight gain and fertility issues, and fasting has shown potential in improving insulin sensitivity and aiding weight loss—both of which can improve fertility outcomes.

Light, shorter fasts, such as the 16/8 method, tend to work well for women, as they are less likely to disrupt estrogen and progesterone levels.

2. Weight Management and Metabolism

Fasting can help manage weight by reducing calorie intake and stimulating the body to burn stored fat. During fasting, levels of norepinephrine increase, which helps the body release and break down fat for energy.

But here’s the key for women: fasting should support weight loss without signaling “starvation mode,” which can disrupt menstrual cycles and even lead to amenorrhea (which is the absence of menstruation).

Shorter fasting periods or more flexible approaches to fasting are often beneficial for women, as they avoid the pitfall of stressing the body too much. Alternating between fasting and eating windows helps the body transition from burning glucose to fat (known as metabolic switching), without depleting energy reserves too quickly.

This balance is particularly effective for women, helping them achieve sustainable weight management.

3. Enhanced Cellular Repair and Reduced Inflammation (my favourite part!)

Fasting can trigger autophagy, a natural cellular “cleansing” process where damaged cells are removed and replaced by newer, healthier ones.

For women, the benefits of autophagy are considerable, as it supports skin health, slows down signs of aging, and reduces the risk of certain diseases.

Additionally, fasting can lower inflammation by reducing oxidative stress. Chronic inflammation is linked to a range of health issues, including hormonal imbalances, autoimmune conditions, and joint pain—areas where women tend to be more affected than men.

Intermittent fasting on a moderate schedule, combined with an anti-inflammatory diet rich in fruits, vegetables, and healthy fats, can amplify these anti-inflammatory benefits and promote better overall health.

4. Mental Clarity and Focus

Many women report improved mental clarity and focus while fasting. By shifting from using glucose to ketones for energy, fasting supports brain health and function. Ketones, the by-products of fat metabolism, are a more stable fuel source for the brain, which can lead to clearer thinking, better memory, and even increased productivity (sign me up!).

Since women are more prone to anxiety and depression, fasting’s impact on brain function may also play a role in improving mental well-being. However, it’s essential to approach fasting carefully, as overly restrictive fasting can lead to irritability and fatigue.

A balanced fasting schedule, paired with nutrient-rich meals during eating windows, can help maintain cognitive benefits without risking burnout.

My Tips for Women Starting a Fasting Routine

While fasting has numerous potential benefits, it’s essential for women to tailor it to their unique needs:

Start Slowly: Begin with shorter fasting periods, like 12-14 hours, and gradually increase if it feels right. Listen to your body and avoid pushing through discomfort.

Stay Hydrated: Dehydration can worsen fasting’s side effects, like headaches and low energy. Make sure to drink plenty of water and consider electrolytes if needed. These are a favourite of mine.

Prioritize Nutrient-Rich Foods: During your eating window, focus on balanced meals with whole foods, lean proteins, fibre-rich veggies, and healthy fats to fuel your body.

Pay Attention to Your Cycle: Some women find that fasting feels easier at certain points in their menstrual cycle. You may want to ease up on fasting just before menstruation, when the body may need more energy. Here’s a fantastic book that goes into detail on how and when to fast according to your cycle (whether you have one or not) by Dr Mindy Pelz.

Listen to Your Body: If you feel dizzy, fatigued, or irritable, it may be a sign you’re fasting too long or not getting adequate nutrition. Adjust as needed to avoid undue stress on your body.

 The Bottom Line

Fasting offers powerful benefits for women, from weight management and metabolic health to mental clarity and reduced inflammation. Yet, it’s essential to remember that each woman’s body is unique, and a gentle approach often yields the best results.

Whether you’re looking to enhance your physical health, improve mental well-being, or simply feel more energized, fasting can be a tool that adapts to your lifestyle and goals, offering transformative benefits for women everywhere.

My personal favourite is the 24 hour fast, so dinner to dinner (usually on a Monday evening to Tuesday evening). I love it because it triggers autpohagy but isnt too long that it is an inconvenience to my regular routine.

I’d love to know what type of fasting has worked for you, leave a comment below or head over here and let me know!

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