Fasting For Women

I am constantly asked, “can women fast the same as men”.

If I’m being brutally honest, the answer is NO. 

Women’s systems are much more complex than men, and due to the nature of having a menstrual cycle, fasting for them looks vastly different.

So today, I bring you the women’s fasting calendar:

Understanding the Unique Needs of Women in Fasting

As a male coach, I might not share the personal experience of being a woman, but my extensive coaching interactions, including those in the Fully Optimized Health private membership group and with private VIP clients, have equipped me with insights on how to incorporate fasting into a woman’s diet.

Adjusting Fasting According to the Menstrual Cycle

The menstrual cycle is a pivotal aspect of a woman's life, affecting everything from mood swings to energy levels. After recently reading through Mindy Pelz’s Fast Like A Girl, I came up with a framework that integrates the concepts Jay and I teach in 30 Days 2 Shredz with for females with menstrual cycles.

Here’s how you can align your fasting schedule with your menstrual cycle:

1. Burn Phase (Days 1-10, Follicular Phase): Opt for alternate day fasting with 18-20 hour fasts. This phase, characterized by lower energy levels, is an excellent time for your body to focus on fat burning. Keep a moderate protein and higher fat diet during this phase.

2. Ovulation Phase (Days 11-15): During this phase, estrogen peaks, bringing heightened energy. Shorten the fasting window to 14-16 hours and balance your intake of proteins, fats, and carbs to meet your body's increased metabolic demands.

3. Short Burn Phase (Post-Ovulation): This is a brief period before the feeding phase, where a return to the 18-20 hour fasting window is beneficial, focusing again on a higher fat intake.

4. Feed Phase (Pre-Menstruation): Leading up to menstruation, reduce the fasting window to 12 hours. This phase is crucial for increasing carbohydrate intake to aid mood and energy levels, crucial for dealing with PMS.

Tailoring Fasting for Women: A Holistic Approach

The key to a successful fasting calendar for women lies in understanding and respecting the body's natural rhythms.

It's not just about the physical aspects; mental and emotional states are equally important.

I encourage all women to listen to their bodies and adjust their fasting routines accordingly.

Final Thoughts and Resources

While my perspective as a male coach has its limitations, my commitment is to provide the most accurate and helpful information to support the health and wellness journeys of women.

Check out the video below if you want the full deep dive!

Stay tuned for more insights, and as always, thank you for your support and engagement.

Peace,

Hunter Williams