Image credit: drmindypelz.com


Understanding the Female Hormonal Cycle

Most of us grew up with little to no information about how our bodies work, about our periods and how to better manage them. Understanding our hormones is an essential part of our overall well-being. What I love about Dr. Pelz' book is that not only does it normalize our fluctuating moods but also it made me feel better about eating that bar of chocolate right before my period arrives.

Women’s hormones—particularly estrogen, progesterone, and testosterone—go through distinct phases:

• Follicular Phase (Days 1-14): Estrogen begins to rise, promoting energy and mood stability.
• Ovulation (Around Day 14): Estrogen peaks, and testosterone surges, often leading to increased energy and drive.
• Luteal Phase (Days 15-28): Progesterone rises to prepare the body for potential pregnancy, while estrogen drops. This is when you may feel more tired or experience PMS symptoms.

Pelz emphasizes that fasting needs to adapt to these phases to support, rather than disrupt, hormonal health. Nutrition also plays a vital role in each phase, ensuring optimal hormonal function and energy balance.

Fasting During the Follicular Phase

(Day 1 to Ovulation)

• Why It Works: During the follicular phase, estrogen levels are rising, and women tend to feel more energetic and resilient. Pelz suggests that this is the optimal time to engage in longer fasts (e.g., 14-16 hours) or try more challenging fasting approaches (like 24-hour fasts).
  
  
• Nutrition Focus: Since estrogen is dominant and supports insulin sensitivity, women can thrive on a diet higher in healthy fats and proteins during this phase. Pelz recommends foods like:
• Avocados, olive oil, fatty fish (e.g., salmon)
• Grass-fed meats
• Leafy greens and cruciferous vegetables (broccoli, kale)
• Nuts and seeds for healthy fats (e.g., chia, flax) These nutrient-dense foods support your body’s energy needs while helping regulate estrogen production and promote liver detoxification.
  
  
• Benefits: Fasting in this phase can enhance fat metabolism, improve insulin sensitivity, and even increase mental clarity, as your body is more responsive to fasting’s benefits. Estrogen thrives in these conditions, and with proper nutrition, you can boost energy and mood.
  
  

Adapting Fasting During the Luteal Phase

(Post-Ovulation to Pre-Menstruation)

• Why It Changes: As you move into the luteal phase, progesterone becomes the dominant hormone. This hormone is crucial for preparing the body for potential pregnancy and requires more nourishment and gentler care.
  
  
• Fasting Adjustments: During this phase, Pelz advises easing up on fasting. Shorten your fasting window (e.g., 12-14 hours), or skip fasting altogether during the last few days before your period. The body needs more calories and carbs to support progesterone production and prevent the stress hormone cortisol from spiking.
  
  
• Nutrition Focus: As progesterone rises, the body needs more complex carbohydrates and nutrient-rich foods to support hormone production and prevent cravings. Key foods to incorporate include:
• Sweet potatoes, quinoa, brown rice (healthy carbs)
• Root vegetables (e.g., carrots, beets)
• Legumes (e.g., lentils, chickpeas)
• Dark chocolate (for magnesium)
• Omega-3 rich foods like walnuts and chia seeds to fight inflammation Pelz suggests increasing calories slightly, especially from healthy carbs and magnesium-rich foods, to support progesterone levels and reduce PMS symptoms.
  
  
• Benefits: By reducing fasting intensity and focusing on nutrient-dense foods, you can avoid energy dips, mood swings, and irritability. Supporting progesterone through balanced nutrition leads to better sleep, fewer cravings, and improved mood.

The Importance of "Hormone-Fasting Cycling"

One of the most important concepts in "Fast Like a Girl" is “hormone-fasting cycling,” where you match your fasting practices to the different phases of your menstrual cycle. This cyclical approach helps women avoid hormonal imbalances that can arise from excessive or poorly timed fasting.

• Hormonal Balance: Fasting in sync with your cycle can help stabilize estrogen, progesterone, and testosterone levels, which improves period regularity and reduces symptoms like heavy bleeding or painful cramps.
• Cortisol Control: Pelz highlights how fasting can stress the female body when done at the wrong times (like late in the luteal phase), which can increase cortisol and lead to hormone imbalances. By cycling fasting and adding the right nutrition, you allow your body to function optimally without unnecessary stress.

How Fasting and Nutrition Support Period Health

• Reduced PMS Symptoms: Fasting during the follicular phase can help reduce inflammation, stabilize blood sugar, and support liver detoxification, while nutrient-rich foods like magnesium and omega-3s in the luteal phase help alleviate PMS.
• Regular Periods: Proper fasting combined with mindful nutrition supports better ovulation and a more balanced luteal phase, contributing to more regular and healthy periods.
• Enhanced Fertility: By nourishing your body with proper timing and ensuring that progesterone levels stay healthy in the second half of the cycle, fasting and diet can improve fertility and support reproductive health.
  
  

Listening to Your Body

Pelz emphasizes the importance of intuitive fasting—listening to your body’s signals and adjusting fasting and nutrition according to your unique hormonal needs. Some key tips include:

• Break Fast When Needed: Don’t force long fasts during the luteal phase if you feel tired, irritable, or craving carbohydrates. Listen to your body’s hunger cues.
• Focus on Nutrient-Dense Foods: Support your body with whole foods rich in healthy fats, protein, and fiber, especially as you move into the luteal phase when cravings and nutrient needs increase.
• Self-Care During Menstruation: While some women can fast through menstruation, Pelz recommends prioritizing rest and nourishment during your period if you’re feeling fatigued or depleted. Add iron-rich foods like spinach and lean meats to replenish blood loss.
  
  

"Fast Like a Girl" can be a powerful tool for women, but it needs to be done in alignment with the menstrual cycle to support hormonal health. By adjusting fasting patterns and aligning your nutrition based on your cycle, you can enjoy the benefits of fasting—like improved energy, mental clarity, and fat loss—without disrupting your body’s natural rhythm.