Worst Mistake Women Make With Fasting! - Do It Correctly For Insane Benefits | Dr. Mindy Pelz

Summary

This video breaks down fasting for women by focusing on the hormonal phases of their menstrual cycle. It emphasizes the importance of tailoring fasting times and food choices based on where women are in their cycle, from building estrogen in the first half to supporting progesterone in the second. The guide also addresses the needs of perimenopausal and postmenopausal women, offering practical tips for each phase. By adjusting fasting patterns to match hormonal shifts, the video shows how women can optimize their health, lose weight, and balance their hormones effectively.

Takeaways

• 😀 Men and women need to fast differently because of hormone cycles. Men have a daily hormone pulse, while women experience a monthly cycle of hormones.
• 😀 Women have three primary sex hormones to consider when fasting: estrogen, progesterone, and testosterone, which fluctuate throughout the menstrual cycle.
• 😀 The first 10 days of a woman's menstrual cycle are ideal for fasting, as estrogen builds and is forgiving when cortisol levels rise.
• 😀 During ovulation (days 11–15), fasting should be shorter, around 15 hours, and the focus should be on eating foods that support liver and gut health, like bitter vegetables.
• 😀 After ovulation (day 16 onwards), women can extend fasting periods up to 36 hours to support weight loss, as hormone levels decline.
• 😀 The week before menstruation (days 19–20) is when progesterone levels rise, leading to cravings for carbs and chocolate. This is a time when women should reduce fasting and focus on supporting progesterone.
• 😀 Fasting and extreme activities may not be beneficial during the luteal phase (before menstruation), as progesterone encourages rest and relaxation.
• 😀 For women in their 20s and 30s struggling with PCOS or infertility, fasting principles have helped many get their cycles back on track or achieve pregnancy.
• 😀 Perimenopausal women should track their cycles with an app (like Clue) and adjust fasting based on hormonal shifts, particularly focusing on the building and waning of estrogen and progesterone.
• 😀 Post-menopausal women can simulate hormonal cycles through fasting, with longer fasts and keto in the first 10 days, followed by vegetable-based meals and glucose support for the next five days.
• 😀 Menopausal women should try a 30-day fasting reset or follow a weekly fasting variation (e.g., five days of fasting, one day of eating). This can alleviate menopausal symptoms like hot flashes and weight gain.

Q & A

Why do men and women need to fast differently?

Men have a hormonal cycle that operates on a 24-hour basis, where testosterone levels fluctuate throughout the day, so they can fast randomly. Women, on the other hand, have a 30-day hormonal cycle with three primary hormones—estrogen, progesterone, and testosterone—which require a more tailored approach to fasting.

What is the ideal fasting duration for women during the first 10 days of their menstrual cycle?

During the first 10 days of the menstrual cycle, estrogen is building, and it’s a great time to fast for longer periods, such as 16–18 hours. Estrogen is forgiving, and fasting helps balance the estrogen system effectively.

Why is fasting shorter (around 15 hours) recommended during ovulation (day 11–15)?

During ovulation, estrogen peaks, and testosterone surges, which means the body is under more stress. It’s a good time to reduce fasting periods to around 15 hours and focus on nutrient-dense foods to support hormone metabolism.

What role do vegetables play during ovulation?

Vegetables, particularly bitter ones like radicchio, arugula, and dandelion greens, are essential during ovulation. They support liver detoxification and gut health, which helps metabolize the surge of hormones.

How does progesterone affect fasting during the week before a woman's period?

Progesterone increases during the week before the period, making women crave carbs and chocolate. It’s also a time when the body naturally wants to slow down, so fasting or intense exercise isn't ideal. Instead, focus on nurturing and eating more carbs to support progesterone.

What advice is given for women experiencing perimenopause or menopause symptoms?

For perimenopausal women, it's crucial to track the cycle and understand when estrogen and progesterone levels fluctuate. For menopausal women, longer fasts (such as 15–17 hours) and intermittent keto diets can help manage hot flashes, weight gain, and other symptoms.

Why is fasting not recommended during the luteal phase (days 19–28)?

During the luteal phase, progesterone is high, and the body craves glucose. This is a time when women need to nourish themselves with more carbs and avoid fasting to ensure adequate support for progesterone and overall well-being.

How can fasting help with conditions like PCOS and infertility?

Women struggling with conditions like PCOS or infertility may benefit from the fasting protocols in the book. Many women have reported improvements in cycle regulation and even successful pregnancies after following the recommended fasting practices.

What is the recommended fasting approach for post-menopausal women?

Post-menopausal women can follow a flexible fasting routine. The first 10 days should focus on longer fasts and a keto diet. For the next five days, reduce fasting and increase vegetables. Then, follow higher-carb days with squashes and potatoes to nurture the body.

How can women use hunger and other body signals to guide their fasting?

Hunger is a key signal for understanding which phase of the cycle a woman is in. If hunger is low, it’s likely estrogen is building. If hunger increases or you feel tired, that’s progesterone signaling the need for carbs. Recognizing these cues helps adjust fasting and food choices accordingly.