Master in Public Health

Requested topic: How women should fast

Unlike men's, women's bodies are complex - with all sorts of hormones that make the timing of fasting critical. When timed properly, fasting balances women's hormones, supercharges their energy, turns their bodies into incredible fat burners, and helps them stave off diseases.

Dr. Mindy Pelz coins names for each phase of the Fasting Cycle for women:

* Power Phase - a long fast (17+ hours) to trigger and accelerate the two healing process: autophagy and ketosis. Autophagy cleans the cells, while ketosis provides ketone fuel to power the cells up.

* Manifestation Phase - is when women need to fast under 15 hours only and the rest to nourish the body and support hormone metabolism into usable forms and then prepared for excretion.

* Nurture Phase - is when you don't fast at all and instead when you are supposed to focus on nurturing yourself! This is when you may notice your body craves more carbohydrates (choose complex carbs!) and that is by design. It's to bring the glucose back up to support progesterone and prepare the uterine wall to shed.

The Fasting Cycle is built around a 30-day period (with the first day of bleeding being Day 1) and needs to be adjusted according to your cycle length.

If you are fasting for the first time (or after a veeeery loooong time), have an irregular cycle, or are post-menopausal, watch out for the fasting reset / starter guide.

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Why women need to fast differently

Unlike men who are hormonally simpler, women have three major hormones - estrogen, progesterone, and testosterone - that rise and fall monthly and throughout the menopausal journey. Women need to pay attention to four distinct times within their monthly cycle, and to look into the following:

hormonal hierarchy - Women need lots of oxytocin because it has the power to balance all of your other hormones.

s*x hormones fluctuations - Estrogen loves when you fast, the longer the better. Progesterone does not.

impact of toxic loads - toxins dramatically impact hormone production and can lead to chronic diseases like breast cancer and PCOS.

The multiple diseases that come along with obesity do not happen overnight so it's important to keep them at bay this early. And a free, fast, and effective way to do that is fasting.

Studies show that the most important part of improving your metabolic health is changing WHEN you eat, i.e. condensing your eating window, leaving more time for fasting. Clinical experience has shown that 36+ hours every once in a while is the magic number for weight loss, especially in the midsection.

For lasting weight loss, you need to train your body to find the extra sugar it has stored, mainly in your fat, liver, and muscles. Exercise forces your body to release stored sugar from your muscles, fasting releases those in the fat and liver. The longer and more times you fast, the more you force your body to release the excess sugar.

But... don't dive in right away! If you haven't tried fasting before, there are preparations that you need to do to avoid harm and reap its benefits!

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We already know that overweightness is a chronic disease that comes with a myriad of other diseases, now known as metabesity, which is now a global health crisis. You might be asking, "how can I get myself off the statistics?"

One fast way is fasting.

Long before agrarian cultures existed, our hunter-gatherer ancestors were forced to fast involuntarily, followed by feasting when food is found, and then again by longer fasting. This way of life, many scientists believe, created a new genotype within humans to this day that gives our bodies the necessary cellular tools to adapt to the fasting-feasting cycle. Supporters of this theory also believe that this is a pivotal reason why obesity and diabetes rates are sky high today. Eating all day and without periods of fasting has us going against our own genetic code.

History reveals several examples of how the human body thrives in a fasted state. Ramadan fasting is one of the greates examples and studies of has birthed some of the best research on fasting. Evidence also exist showing that Hippocrates, the father of modern medicine, used fasting in 5th century BC as a primary healing tool.

One of the most comprehensive analyses on fasting declared that intermittent fasting should be used as the first line of treatment for obesity, diabetes, cardiovascular disease, neurodegenerative brain conditions, and cancer.