Have you thought of Fasting this way?

The first time I heard about fasting and its benefits, I realised that I had been fasting daily without even knowing it. Growing up, I was never a big fan of breakfast, especially the sweet French breakfast of jam on toast. It never appealed to me.

Now that I understand how such a meal straight out of a night of fasting affects insulin levels and contributes to insulin resistance throughout the day, I can see why skipping breakfast worked for me.

I've essentially maintained this no-breakfast routine ever since.

Disclaimer !! I am sharing my own experience and what works for me. Even thought I am a strong advocate of fasting as a regenerative tool and for spiritual growth, I would never recommend you embark on that journey based solely on my recommendation. Consulting with a healthcare provider or nutritionist can provide you with personalised insights and ensure that fasting practices align with your individual health needs and goals. And do your own research and experimentation !

Over the years, I've gained more knowledge about fasting and experimented with progressively longer fasting windows and shorter eating windows, commonly known as intermittent fasting. This journey even led me to try a three-day water fast for the first time, which was a significant milestone in my fasting experience.

At the time, back in 2019, I was suffering from a bad sciatica pain on the right side of my body.

The pain was debilitating, and with two young kids to look after, it was becoming really challenging to go about my everyday life. Implementing a fasting routine, along with incorporating more anti-inflammatory foods and gentle yoga practice, was key to my recovery.

Then, like any human being, once I felt better, I became a bit more lax with sticking to my routine. However, I always came back to fasting as a weight management tool. But I have to admit that, although I experienced great success, the benefits weren't long-lasting. I felt I was missing crucial information on how to do it efficiently and sustainably.

Until I came across the book "Fast Like a Girl" by Dr. Mindy Pelz ! And everything became clearer and easier to implement.

In her very accessible book she explores the practice of fasting tailored specifically for women, with a focus on aligning fasting protocols with female hormonal cycles. I makes so much sense to consider the cyclical nature of women. Dr. Mindy Pelz is a chiropractor and holistic health practitioner, who has conducted many researches on how fasting impact women's health and how women need to approach fasting differently than men due to hormonal fluctuations.

Men are on a 24h cycle. Every 15 min testosterone gets produced and converted into estrogen. So in term of fasting, men can fast pretty much anytime they want for any duration they like. Women have three hormones to take into consideration (estrogen, testosterone and progesterone) that are getting produced on a 30 days cycle. Each hormone has a specific purpose and a unique way of being metabolised by the body.

The Science of Fasting

Fasting, the practice of abstaining from food for varying periods, has been used for centuries for religious, health, and therapeutic reasons. Modern science has validated many benefits of fasting, including improved metabolic health, increased longevity, and enhanced cellular repair processes. Intermittent fasting, in particular, has gained popularity for its simplicity and effectiveness in weight management and metabolic health.

Fasting triggers autophagy, a cellular cleaning process that removes damaged cells and regenerates healthier ones. This process is crucial for preventing diseases, improving mental clarity, and promoting overall well-being. Additionally, fasting improves insulin sensitivity, reduces inflammation, and aid in weight loss by shifting the body’s energy source from glucose to stored fats.

There are two energy systems in your body : one from the food you eat and one from the fat you burn. Fasting and specifically intermittent fasting (13h-15h long fast), is the most efficient way to access this energy stored in the form of fat. If you are eating all day, you are never accessing this energy source and the incredible neurochemical reactions the body creates as a regenerative tool to keep it strong and healthy.

Tailoring Fasting to the Female Cycle

Estrogen, which peaks during the first half of the menstrual cycle enhances insulin sensitivity and makes fasting easier for women. Conversely, progesterone, which dominates the second half of the cycle, can make fasting more challenging as it increases insulin resistance and the body's need for nutrients. Ignoring these hormonal differences can lead to adverse effects such as hormonal imbalances, menstrual irregularities, and metabolic disruptions.

This diagram below summarises the different phases of the menstrual cycle and how to pair them with appropriate fasting windows and diet.

Power Phase (Days 1-9): Note that Day 1 is the first day of bleeding. During this power phase your body is building up estrogen. Estrogen thrives on low glucose levels and is quite forgiving when cortisol level rises. It make this 10 days period a phenomenal time for fasting and a great way to balance the estrogen system out.

Ovulatory Phase (Days 10-15): Around ovulation, estrogen peaks, and women might feel a surge in energy. Testosterone comes in, along with a little bit of progesterone. During this phase, it is very important to break the hormones down, in other words, metabolise them. While fasting can still be beneficial, it is crucial to listen to the body and avoid overly restrictive practices. Shorter fasting windows or intermittent fasting can be maintained but it is very important to pair it with a diet rich in vegetables, specially bitter vegetables and probiotic-rich food to supporting both the liver and the gut.

2nd Power Phase (Days 16-19): This a short window between the ovulation/estrogen peak and the nurture phase/progesterone peak great for fasting again even for a longer period up to 72 hours.

Nurture Phase (Days 20-30): Progesterone rises, increasing the body's demand for calories and nutrients especially magnesium and higher glucose level. That explains the craving for chocolate and carbs! In this phase, it is not recommended to fast. You want to avoid stressful situations as it will increase cortisol level and hinge the progesterone production. During the nurture phase, focus on more relaxing practices and support the body with balanced meals rich in healthy fats, proteins, and complex carbohydrates to help manage cravings and maintain hormonal balance.

What is happening in your body when you fast?

At 8h of fasting, ketone is produced by the body and feed the brain which functions on 50% ketone and 50% glucose.

At 15h of fasting, ketone and growth hormone goes up. Inflammation goes down.

At 17h of fasting, autophagy starts. The intelligence inside the cell is turned on.

At 24h of fasting, the intestinal stem cells reboot themselves. It regenerates the gut health.

At 36h of fasting, blood sugar has been down for a while now, and it starts to use the belly fat as energy source.

At 48h of fasting, the whole dopamine system gets rebooted. It is the molecule of happiness, motivation and happy thoughts.

At 72h of fasting, the immune system resets. New white blood cells emerge and old ones gets recycled out of the body. The body is also surging with stem cells repairing all part of the body.

Benefits of Cyclical Fasting for Women

By aligning fasting protocols with their hormonal cycles, women can experience a range of benefits without the negative impacts often associated with traditional fasting methods.

1. Hormonal Balance: Cyclical fasting helps in maintaining a healthy balance between estrogen and progesterone, reducing the risk of hormonal imbalances that can lead to issues such as polycystic ovary syndrome (PCOS), infertility, and menstrual irregularities.

2. Improved Metabolic Health: Fasting in alignment with hormonal cycles can enhance insulin sensitivity, support weight loss, and improve metabolic flexibility, allowing the body to switch more efficiently between using glucose and fats for energy.

3. Enhanced Mental Clarity and Mood: Fasting has been shown to boost brain health by promoting neurogenesis and reducing inflammation. Women often report improved mental clarity, focus, and mood stabilisation when following a cyclical fasting approach.

4. Increased Energy Levels: By avoiding fasting during hormonally sensitive times, women can prevent the energy crashes and fatigue that can accompany inappropriate fasting practices.
   

If you are not doing it already, I highly recommend you track your cycle to understand the timing of the hormonal fluctuations.

Listen to Your Body, symptoms like excessive fatigue, mood swings, or menstrual irregularities indicate the need for a modified approach. The nuture phase, also known as the luteal phase, is crucial for rest. I tent to avoid big days or overdoing during this period. I give myself space and time for my body to do its job.

During non-fasting periods, I also focus on nutrient-dense foods when I can.

Proper hydration is essential during fasting and non-fasting periods. Drinking enough good quality water helps manage hunger and supports metabolic processes.

How to break your fast?

Start with fat like avocados, nuts, nut butter, MCT oil. Fat stabilise the blood sugar and while keeping you in ketosis, it will signal a hormone called CCK (Cholecystokinin) to be secreted that shut off the hunger hormone. This will help to avoid binge eating after a fasting period. Choose good quality oils, like extra virgin coconut or olive oil, flaxseed oil.

Then introduce food for the gut, probiotics rich foods like sauerkraut, Keffir milk, miso and other fermented food.

Then vegetables and proteins.

Stay away from refined carbohydrates and processed foods as much as possible, and especially for your first meal post fasting.

Now that I have all this valuable information, I can relax around my fasting routine and experience. I have aligned my fasting practice with my cycle and know exactly when it is the optimum time for me to fast and what results I aim to achieve. My latest achievement has been a massive improvement in my plantar fascia pain after three 24-hour fasts. I used to experience pain when I woke up and walked out of bed, but now it’s almost gone! Experiencing fasting has taught me to deeply listen to my body and to respect its the feminine nature and its incredible innate intelligence.