{"id":33094,"date":"2023-01-04T02:06:23","date_gmt":"2023-01-04T02:06:23","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=33094"},"modified":"2023-01-31T02:39:45","modified_gmt":"2023-01-31T02:39:45","slug":"intermittent-fasting-not-working-for-women","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/intermittent-fasting-not-working-for-women\/","title":{"rendered":"Intermittent Fasting Not Working? Here\u2019s What Women Need to Know"},"content":{"rendered":"

If you’ve struggled to succeed with intermittent fasting<\/a> or felt like intermittent fasting is not working for you, there are a few tweaks you can make to get the biggest benefits. A fasting expert reveals her top tips on intermittent fasting for women.<\/em><\/p>\n\n\n

You\u2019ve likely heard about intermittent fasting (IF)\u2026 and you may even have some strong opinions on it. Maybe you\u2019re a complete newbie or maybe you\u2019ve tried it once or twice without much success. Or worse, perhaps you\u2019ve struggled with a few not-so-nice side effects that made you swear off this eating style for good. No matter the case, you\u2019ll definitely want to keep reading, because you may have been doing intermittent fasting all wrong.<\/p>\n\n\n

Mindy Pelz, DC<\/a>, holistic health practitioner, fasting expert, and author of the newly released book Fast Like a Girl<\/em><\/a> addresses some common myths about fasting before sharing her can\u2019t-miss intermittent fasting tips that\u2019ll help all women thrive.<\/p>\n\n\n

Is Intermittent Fasting Bad for Women?<\/h2>\n\n\n

Intermittent fasting<\/a> can get a bad rap, but that\u2019s largely due to misconceptions or not finding the right eating pattern for your body, rather than the science behind the practice. \u201cIt\u2019s really important to understand that fasting isn\u2019t a diet. It\u2019s not calorie-counting; it\u2019s time restriction. It\u2019s not working against your biology; it\u2019s a healing experience your body goes through,\u201d Dr. Pelz clarifies. \u201cAnd if you think fasting is a fad, that\u2019s like saying sleeping is a fad.\u201d<\/p>\n\n\n

While IF takes on different forms, Dr. Pelz’s general take on it entails going 12 to 16 hours without food. \u201cThe idea is that going at least 12 hours without food allows the body to switch into fat-burning metabolism,\u201d she shares. Some people prefer different fasting regimens\u2014such as alternate-day fasting, or doing a water fast for up to 72 hours\u2014which will yield different effects and benefits. (That is, of course, if you find that these variations are compatible with your body and you don\u2019t deprive yourself of vital nutrients.)<\/p>\n\n\n

Another major misconception: Intermittent fasting is bad for women. \u201cEveryone<\/em> can benefit from fasting,\u201d Dr. Pelz explains. But women in particular must heed a few essential tips and follow certain patterns to ensure a successful fasting regimen; what might work for one woman\u2019s brother or partner is unlikely to fit her own unique needs.<\/p>\n\n\n\n

\"intermittent<\/figure>\n\n\n

Moreover, it\u2019s worth noting that the benefits of fasting aren\u2019t restricted to losing weight or trimming your waistline. \u201cFasting isn\u2019t optional if you want longevity and better metabolic health,\u201d says Dr. Pelz. A growing body of research backs this up, demonstrating that intermittent and periodic fasting can be safe to improve longevity and healthspan<\/a> with little or no adverse symptoms\u2014so long as you fast the right way.<\/p>\n\n\n\n

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6 Must-Know Intermittent Fasting Tips for Women<\/h2>\n\n\n

Although Dr. Pelz literally wrote a book on fasting for women, she shares a few key highlights that women should know. Whether you\u2019re a tried-and-true female faster or merely curious about this time-restricted eating practice for its variety of promising benefits, feast your eyes on the illuminating tips and tricks below.<\/p>\n\n\n

1. Know Your Why<\/h3>\n\n\n

Before you kick off a fasting regimen, get clear about why you want to start in the first place. Dr. Pelz ticks off a few of the key benefits of intermittent fasting\u2014including but not limited to weight loss<\/a>, healthy aging, brain metabolism<\/a>, and women\u2019s hormonal balance<\/a>. Once you have a solid goal in mind, it\u2019ll be easier to remain inspired and stay the course, especially if things get a bit uncomfortable. In fact, Dr. Pelz says some level of discomfort is normal. (Note: Discomfort and deprivation aren\u2019t interchangeable terms here.)<\/p>\n\n\n

\u201cMove your eating window to a place of discomfort so your body can adapt,\u201d she advises. \u201cIf you allow yourself to be uncomfortable, your body gets stronger and burns more fat.\u201d In other words, try not to retreat when the first signs of fight-or-flight mode kick in. They could very well signal that your body is starting to adjust.<\/p>\n\n\n

2. Start Slowly<\/h3>\n\n\n

Dr. Pelz recommends women follow a fasting window of 13 to 15 hours, but if that seems unrealistic for you to start, take things one step (or one hour) at a time. She likens IF to an athlete\u2019s regimen. \u201cThink of it like training for a marathon; you wouldn\u2019t go from 0 to 10 miles right away,\u201d she shares. Instead, try moving breakfast<\/a> back by 30 minutes for a few days, then incrementally building up your tolerance until you hit that 13-hour mark. \u201cUnlike any other diet you\u2019ve ever done in your life, fasting gets easier the more you do it,\u201d Dr. Pelz reassures us.<\/p>\n\n\n\n

\"intermittent<\/figure>\n\n\n

3. Align Fasting Windows with Your Monthly Cycles<\/h3>\n\n\n

This is perhaps the most important intermittent fasting tip for women. As Dr. Pelz explains, all women\u2014particularly those who menstruate\u2014have to consider where their hormones are at a given time in order to fast with success. The key ones to be mindful of are estrogen and progesterone.<\/p>\n\n\n

\u201cEstrogen loves fasting, [whereas] progesterone wants you to keep glucose higher and is susceptible to cortisol<\/a> surges,\u201d she explains. Therefore, Dr. Pelz recommends leaning into longer fasts, as tolerated, when estrogen builds\u2014between day one of your cycle and when it peaks\u2014between days 10 and 16.<\/p>\n\n\n

Conversely, progesterone levels rise a week before menstruation. During this time, she advises against any fasting windows longer than 15 hours, as it can trigger hormonal imbalances.<\/p>\n\n\n

Perimenopausal women have it a bit harder, Dr. Pelz continues, as they \u201cdon\u2019t know when their cycle is coming or going.\u201d Above all, she advises getting extra familiar with your hormones and symptoms, and adjusting your IF protocols from there. For instance, \u201cIf you\u2019re spotting, it\u2019s time to help progesterone out by stopping fasting and eating more carbs. If you\u2019re unusually hungry in the morning, progesterone is coming in,\u201d she says.<\/p>\n\n\n

FYI: <\/em>Fast Like a Girl<\/a> comes with a free cycle-tracking app, which can advise you on the best fasting windows for you throughout the month.<\/em><\/p>\n\n\n

4. Be Mindful of Fasting with Thyroid Imbalances<\/h3>\n\n\n

According to the U.S. Department of Health and Human Services, one in eight women<\/a> will develop thyroid<\/a> problems in her lifetime. Although she doesn\u2019t advocate for restricting calories (and reiterates that IF restricts time<\/em> instead), Dr. Pelz notes that inadvertently cutting calories while intermittent fasting can be harmful if you have a thyroid imbalance. \u201cWomen who eat one meal a day can\u2019t get enough calories in to help the thyroid,\u201d she explains.<\/p>\n\n\n

With that said, intermittent fasting isn\u2019t out of the question if you have hyperthyroidism or hypothyroidism. In fact, Dr. Pelz points out a key misconception about fasting in terms of thyroid health. \u201cWhen fasting, T3 (the bioavailable version of thyroid hormone) goes down. But what isn\u2019t discussed is that studies show that T3 actually doubles when going from fasted to fed,\u201d she shares.<\/p>\n\n\n

In sum, IF can<\/em> work for women with thyroid conditions. However, they should be especially careful to get enough calories in during their eating window and clear this dietary protocol with a healthcare practitioner first.<\/p>\n\n\n

5. Replenish Your Body with Minerals and Amino Acids<\/h3>\n\n\n

Some women complain about hair loss while fasting. However, Dr. Pelz notes that IF isn\u2019t the root cause of it: mineral deficiency is. \u201cWhen fasting, you\u2019re putting yourself in a state of mild depletion. Our soil is also so deficient in minerals, so when you fast, you accentuate that deficiency,\u201d she explains.<\/p>\n\n\n

To reduce your risk for hair loss and nutrient imbalances, she suggests prioritizing magnesium and potassium in particular. (Tip: Get these minerals in during your fasting window to alleviate any symptoms.) In addition, she recommends adding amino acids to your regimen. \u201cWe\u2019re seeing that aminos are precursors to hormones and neurotransmitters, especially if you\u2019re plant-based or vegan. Plus, the quality of animal products are going down,\u201d Dr. Pelz continues. \u201cAdding them in will ensure that hormones work.\u201d<\/p>\n\n\n

Struggling to get in the nutrients you need? Try HUM\u2019s Base Control multivitamin.<\/p>\n\n\n\n

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6. Allow Yourself to Have Fasted Snacks<\/h3>\n\n\n

If you\u2019re still uncomfortable with going a full 13+ hours without food, Dr. Pelz says that you can use specific fasted snacks as \u201ctraining wheels\u201d until you acclimate. \u201cYou can use them in the beginning to get comfortably into the IF window; then, let them go,\u201d she advises.<\/p>\n\n\n

So\u2026 what counts as a valid fasted snack, exactly? She prioritizes high-fat foods<\/a>, including:<\/p>\n\n\n\n