Fasting | Health Revolution

THE POWER OF FASTING

Fasting is more than a wellness trend — it's a time-tested, science-backed practice that helps the body reset, repair, and thrive. Rooted in ancient traditions and validated by modern research, fasting activates powerful healing processes like autophagy, & improves insulin sensitivity. Fasting also helps you recalibrate your metabolism so you can switch more easily between your sugar burning system and your fat burning system.

But fasting is not one-size-fits-all. Women, in particular, need to fast in harmony with their hormonal cycles to avoid burnout or imbalances — a core principle behind Dr. Mindy Pelz’s approach in Fast Like a Girl. I was so inspired by what I have learned from Dr Mindy that I have trained with her to become a certified Fast Like a Girl Coach.

Why Fasting Works

Burns Fat Efficiently
Fasting switches the body from sugar-burning to fat-burning — boosting energy, mental clarity, and weight loss.
Activates Cellular Healing
Fasting stimulates autophagy — your body’s cellular "clean-up" system.
Resets Hunger Hormones
Fasting helps regulate insulin, leptin, and ghrelin, which control appetite and satiety.
Supports Hormonal Health
When done mindfully, fasting can balance estrogen, progesterone, testosterone, and growth hormone.

Dr. Mindy Pelz emphasizes cyclical fasting for women to respect the ebb and flow of female hormones throughout the month.

Here’s a simplified version:

Week-by-Week Overview

Days 1–10 (Menstruation to early follicular phase):
Hormones are low — great time for longer fasts (e.g., 16:8, 24-hour).
Days 11–15 (Ovulation window):
Estrogen spikes — moderate fasting still fine, but ease into gentler patterns.
Days 16–20 (Luteal phase - rising progesterone):
Time to nourish, not restrict. Shorter fasts (12–14 hours) and nature’s carbs can support calm and hormone production.
Days 21–28 (Late luteal to menstruation):
Continue gentle fasting or pause entirely if energy dips or cravings increase
Key Principle for Women
Don’t push through when your body is asking for rest or nourishment. Fasting should align with your biology, not override it.

Fasting for Women: Cycle-Aware Guidance

Fasting for Men: Consistency & Structure

Men tend to benefit from more consistent fasting patterns due to relatively stable hormone levels day-to-day.

Daily Time-Restricted Eating (e.g., 16:8 or 18:6) works well for many.
24-Hour Fasts once or twice a week can boost testosterone and growth hormone.
Longer Fasts (36–72 hrs) occasionally may support deep metabolic reset — always listen to the body and seek professional support if needed.

Types of Fasts to Explore

Intermittent Fasting (IF) – Eat in a window (e.g., 14:10, 16:8).
OMAD (One Meal a Day) – Best used occasionally, not daily.
24-Hour Fasts – One day, dinner-to-dinner or lunch-to-lunch.
Autophagy Fasts (17+ hours) – Supports deep cellular clean-up.
Feast–Fast Cycling – Incorporating feasting days to support hormones (especially for women).

Learn More About Fasting

The Power Of Fasting

Fasting is more than a wellness trend — it's a time-tested, science-backed practice that helps the body reset, repair, and thrive. Rooted in ancient traditions and validated by modern research, fasting activates powerful healing processes like autophagy, & improves insulin sensitivity. Fasting also helps you recalibrate your metabolism so you can switch more easily between your sugar burning system and your fat burning system.

But fasting is not one-size-fits-all. Women, in particular, need to fast in harmony with their hormonal cycles to avoid burnout or imbalances — a core principle behind Dr. Mindy Pelz’s approach in Fast Like a Girl. I was so inspired by what I have learned from Dr Mindy that I have trained with her to become a certified Fast Like a Girl Coach.

Why Fasting Works

Burns Fat Efficiently
Fasting switches the body from sugar-burning to fat-burning — boosting energy, mental clarity, and weight loss.
Activates Cellular Healing
Fasting stimulates autophagy — your body’s cellular "clean-up" system.
Resets Hunger Hormones
Fasting helps regulate insulin, leptin, and ghrelin, which control appetite and satiety.
Supports Hormonal Health
When done mindfully, fasting can balance estrogen, progesterone, testosterone, and growth hormone.

Fasting for Women: Cycle-Aware Guidance

Dr. Mindy Pelz emphasizes cyclical fasting for women to respect the ebb and flow of female hormones throughout the month. Here’s a simplified version:

Week-by-Week Overview

Days 1–10 (Menstruation to early follicular phase):
Hormones are low — great time for longer fasts (e.g., 16:8, 24-hour).
Days 11–15 (Ovulation window):
Estrogen spikes — moderate fasting still fine, but ease into gentler patterns.
Days 16–20 (Luteal phase - rising progesterone):
Time to nourish, not restrict. Shorter fasts (12–14 hours) and nature’s carbs can support calm and hormone production.
Days 21–28 (Late luteal to menstruation):
Continue gentle fasting or pause entirely if energy dips or cravings increase

Key Principle for Women

Don’t push through when your body is asking for rest or nourishment. Fasting should align with your biology, not override it.

Fasting for Men: Consistency & Structure

Men tend to benefit from more consistent fasting patterns due to relatively stable hormone levels day-to-day.

Daily Time-Restricted Eating (e.g., 16:8 or 18:6) works well for many.
24-Hour Fasts once or twice a week can boost testosterone and growth hormone.
Longer Fasts (36–72 hrs) occasionally may support deep metabolic reset — always listen to the body and seek professional support if needed.

Types Of Fasts To Explore

Intermittent Fasting (IF) – Eat in a window (e.g., 14:10, 16:8).
OMAD (One Meal a Day) – Best used occasionally, not daily.
24-Hour Fasts – One day, dinner-to-dinner or lunch-to-lunch.
Autophagy Fasts (17+ hours) – Supports deep cellular clean-up.
Feast–Fast Cycling – Incorporating feasting days to support hormones (especially for women).

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Best Practices for All Genders

Hydrate deeply — water, herbal teas, and electrolytes are essential.
Break fasts wisely — with nourishing, whole foods: healthy fats, clean protein, and fibre.
Listen to your body — fasting should energize, not deplete.
Don’t fast through stress — the body perceives both fasting and stress as load; be mindful.
Rest and sleep — critical for hormone repair and metabolic health.
Find out more - LINK TO my Fasting Support Group