The Fasting Mistake That Wrecked My Sleep and Digestion

As someone who has relied on intermittent fasting for years to maintain my energy and health, I was intrigued by Dr. Mindy Pelz’s book, Fast Like a Girl. She presents a cycle-based fasting approach tailored to women’s hormonal fluctuations, emphasizing how fasting at the wrong times can disrupt hormonal balance. I thought: “Why not try it?”

Fasting Tailored to Your Cycle

Dr. Pelz argues that women’s fasting routines should align with their menstrual cycle. She outlines protocols like:

• During your period: 17-hour autophagy fasting.
• After your period: A 48-hour dopamine fast followed by intermittent fasting cycles of varying lengths (13-17 hours).
• Before your period: Avoid fasting entirely to meet your body’s heightened metabolic demands.

The logic made sense. Hormones like estrogen, progesterone, and insulin sensitivity vary throughout the month, and fasting can amplify or diminish their effects. Women with mood disorders, like depression or anxiety, might benefit from fasting longer during certain phases because ketones boost neurotransmitters like GABA, serotonin, and dopamine.

My Experiment: Where It Went Wrong

Initially, I didn’t notice major issues with my prior consistent fasting routine, but I could relate to times when fasting felt harder. So, I decided to experiment with Dr. Pelz’s switching protocols. What happened next, however, was unexpected:

1. Too Much Switching: Constantly adjusting my fasting windows based on my cycle disrupted the rhythm and consistency I had cultivated for years.
2. Increased Hunger and Overeating: During phases where fasting was discouraged, I found myself eating more frequently. While it might have been fine metabolically, I noticed I was eating for taste, not hunger, particularly after 2 p.m.
3. Sleep and Digestion Issues: Overeating in the evening led to digestive discomfort and poor sleep. I’ve woken up many times in the early morning, choking on mucus and acid—a clear sign that late-night overeating was causing ongoing indigestion.
4. Loss of Momentum: The experiment shifted my focus from consistency to flexibility, but flexibility became a slippery slope. I struggled to return to my regular fasting pattern.

What I Learned: The Power of Simplicity

This experience taught me that while experiments can provide insights, they can also disrupt what’s working. For me:

• Consistency Matters: A steady 17-hour daily fast is more effective for my body than cycling protocols. It keeps my hunger cues balanced, my digestion smooth, and my energy steady.
• Early Eating Works: Eating all my calories before 2 p.m. feels natural. I’m genuinely hungry in the morning, and eating later in the day tends to be driven by cravings, not need.
• Trust Your Body: While Dr. Pelz’s advice is valuable, every woman is different. My body thrives on digestive rest, and fasting for hormonal balance feels secondary to addressing my primary need: gut health.

The Takeaway: Experiment, but Stay Grounded

As a coach, I encourage experimentation, but with caution. Not every protocol works for every body. For me, the experiment highlighted the importance of simplicity and the risks of overcomplicating routines.

If you’re considering experimenting with fasting protocols, ask yourself:

1. Is my current routine working?
2. Am I solving a real problem, or am I chasing novelty?
3. What’s my plan to return to balance if the experiment throws me off?

Fasting isn’t one-size-fits-all. While experimenting can teach us valuable lessons, the most important lesson might be to listen to your body’s wisdom.

Tips for Building a Fasting Plan That Works

If you’re exploring intermittent fasting or adjusting your routine, here are some tips I’ve learned from my journey:

1. Start Simple: Begin with a consistent daily fasting window (like 16:8 or 17:7) before experimenting with complex protocols.
2. Listen to Your Body: Pay attention to hunger cues, digestion, and energy levels, and adjust accordingly.
3. Prioritize Early Eating: If you’re like me and feel hungrier in the morning, shift your eating window earlier in the day to avoid overeating at night.
4. Track Your Results: Keep a journal to monitor how fasting impacts your sleep, digestion, mood, and overall health.
5. Avoid Overcomplicating It: Consistency often beats complexity—stick to what works for your body.

Have you ever tried experimenting with your fasting routine? What worked (or didn’t) for you?