Have you ever felt like your body is working against you, especially as you move through different stages of life? If you’ve struggled with low mood, chronic fatigue, stubborn weight, or the emotional rollercoaster that can come with hormone imbalances, I see you.
And you’re not alone.
What if I told you that one gentle shift, something as simple as changing when you eat, could help your body heal, sharpen your mind, and lift your spirits?
That’s the power of intermittent fasting.
But here’s the thing: intermittent fasting isn’t a one-size-fits-all solution, especially for women. In fact, for many of us, particularly those juggling caregiving, careers, and recovery from burnout, how and when we fast makes all the difference.
Let’s explore what intermittent fasting really looks like for women, especially in the context of our hormonal rhythms, stress levels, and the deep emotional work many of us are doing.
What Is Intermittent Fasting (IF) and Why Should Women Care?
At its core, intermittent fasting for women means going without food for set periods to give the body time to rest, repair, and rebalance. Think of it as a reset button not just for your weight or metabolism, but for your energy, brain function, and even emotional clarity.
Cynthia Thurlow, a nurse practitioner and bestselling author of Intermittent Fasting Transformation, explains that we’re in the middle of a metabolic health crisis. And women, especially those in perimenopause or menopause, often bear the brunt.
But fasting, done with wisdom and compassion, can be a healing tool. It can:
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Lower inflammation (hello, clearer thinking and calmer moods)
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Improve insulin sensitivity (goodbye, energy crashes and cravings)
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Support hormone balance
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Improve sleep and reduce anxiety
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Help with fat release and body composition shifts
And the best part? You don’t have to fast aggressively to reap the benefits.
The Foundation: Sleep Comes Before Fasting
Let’s be real, if you’re not sleeping, nothing else works.
Before diving into any fasting routine, Cynthia stresses the importance of dialing in your sleep. Chronic low sleep (less than 6 hours) raises your risk of insulin resistance, hormone dysregulation, and poor food choices. Sound familiar?
Here are simple sleep hygiene shifts to try first:
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Morning sunlight: Get 10-15 minutes outside right after waking to reset your internal clock.
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Digital sunset: Power down screens or use blue-light blockers after dusk.
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No late-night meals: Aim to finish eating 2-3 hours before bed.
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Soothing rituals: Magnesium soaks, lavender essential oil, or light reading can cue your body to wind down.
Samantha’s Tip: If sleep has been elusive, honor that first. Start with 12 hours of digestive rest (say, 7 PM to 7 AM) before attempting longer fasts.
How to Fast with Your Hormones (Not Against Them)
One of the most important lessons I teach clients and Cynthia affirms is this: women are not small men. Our hormonal landscape shifts weekly. So your fasting plan should, too.
Here’s how to align fasting with your menstrual cycle:
Follicular Phase (Day 1 to Ovulation)
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Estrogen is rising. This is your superpower phase.
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You can handle more stress: workouts, fasting, even a slightly lower-carb intake.
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Ideal time for 14–16-hour fasts (if you’re sleeping well!).
Ovulation (Mid-Cycle)
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Energy is peaking, and libido may rise.
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Still a good time for gentle fasting, but start tuning into your body more closely.
Luteal Phase (Post-Ovulation to Period)
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Progesterone increases: your body wants calm, rest, and steady fuel.
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Scale back fasting. Stick to 12–13 hours max. Think of grounding meals and restorative movement, such as yoga or walking.
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This is often when cravings hit. It’s not failure, it’s biology.
Menstruation
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Honor your energy. Some women feel energized and ready to return to longer fasts; others need continued rest.
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Listen and adapt.
Samantha’s Tip: Use your cycle as a self-care compass. If fasting makes you lose your period, that’s a red flag. Pull back and focus on nourishment.
What About Perimenopause and Menopause?
Here’s the good news: Fasting becomes easier post-menopause. No more monthly hormone fluctuations means more stability and often more flexibility with fasting.
That said, if you’re in perimenopause (which can begin in your late 30s or 40s), your body may already be showing signs of stress sensitivity.
Start slow:
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Stick to 12–14-hour fasts most days.
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Focus on blood sugar balance with protein-forward meals (aim for 100g/day).
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Avoid the “faster is better” trap. Over-fasting can tank your energy and worsen your mood.
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Prioritize strength training and sleep. These are non-negotiables in midlife.
For postmenopausal women:
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You may tolerate 16:8 or even 24-hour fasts occasionally.
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Still don’t fast if your sleep is off or stress is high.
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Watch blood pressure and energy levels. They’ll tell you everything you need to know.
Real-Life Examples: What Fasting Looks Like in Different Life Stages
30-Year-Old Teacher, Burned Out and Bloated
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Goal: Lose 15 pounds and stop emotional eating.
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Plan: Start with eliminating processed food and a 12-hour overnight fast.
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In the follicular phase, try 14-hour fasts 2–3x/week.
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Focus: protein, healthy fats, colorful veggies daily.
45-Year-Old Therapist, Foggy and Fatigued
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Goal: Boost brain clarity and mood.
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Plan: 12-hour digestive rest nightly and cycle-based fasting.
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Add: Walking after meals, magnesium soaks, and omega 3 fatty acids for brain fuel.
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Watch for: Blood sugar swings, track with a glucometer if needed.
60-Year-Old Retired Nurse, High Blood Pressure, and Belly Fat
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Goal: Lose 20 pounds, reduce meds.
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Plan: Begin with 14–16-hour fasts, progress to 24-hour fasts once a week.
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Movement: Gentle strength training + post-meal walks.
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Meals: protein, low-glycemic fruits (berries, citrus), and non-starchy veggies.
Common Mistakes Women Make with Fasting
Let’s clear this up: more fasting does NOT equal more healing.
Here are a few traps I want you to avoid:
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Over-fasting or OMAD (one meal a day) every day → Can lead to muscle loss (sarcopenia), especially after age 40.
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Fasting without sleep → This is a recipe for burnout, anxiety, and cravings.
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Fasting during your luteal phase → Can worsen mood and disrupt cycles.
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Skipping protein → Most women undereat in an attempt to lose weight. This stalls progress and depletes you. You have to eat, build muscle and sleep. That’s the recipe. If you are overeating, you need to move more and regulate that consumption especially if you’re having digestive issues.
Be gentle. Be strategic. Be consistent.
Embrace the Rhythm, Not the Rigidity
One of the most empowering things about intermittent fasting for women is that it teaches us to tune back into our bodies. And that’s something many of us, in our helping professions and busy lives, have lost touch with.
Intermittent fasting is not a punishment; it’s a return to natural rhythms. It’s a way to eat with intention, reclaim our energy, and rebuild trust with our bodies.
Whether you’re just starting to explore this or are looking to deepen your practice, remember: your body is wise. And when you honor her needs with sleep, nourishment, rest, and rhythm, she shows up for you.
Final Thoughts
If you’ve felt dismissed by conventional health advice, or overwhelmed by complicated diets and protocols, intermittent fasting offers a simpler, gentler path forward.
Start with sleep. Make sure you are getting enough.
Start with 12 hours of fasting.
Start with kindness. Give yourself grace.
And if you’re ready to go deeper, check out The Brain Reboot Plan: 5 Simple Daily Shifts for More Focus, Energy & Peace. It’s especially powerful if you’ve ever felt stuck, burned out, or unsure how to reclaim your health.
You’ve got this. And I’m cheering you on, every step of the way.
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