Fasting in your menstrual cycle
Today I wanted to talk to you about fasting. Fasting has gained so much popularity over the years, but what is fasting and what types of forms are there? And most importantly, should we as women join the parade?
What is fasting?
Fasting, the practice of abstaining from food or drink for a specified period, has been a part of human culture and health practices for centuries. From religious rituals to modern health trends, fasting has gained attention not just for its spiritual significance but also for its potential health benefits. Today, fasting is increasingly recognized as a powerful tool for improving overall health, supporting weight management, enhancing mental clarity, and promoting longevity.
So, fasting involves voluntarily refraining from eating or drinking for a certain period. While the idea of going without food might seem daunting, fasting is not about deprivation but rather about giving your body a break from constant digestion and allowing it to focus on repair, detoxification, and other essential processes. Fasting can vary widely in duration and approach, making it adaptable to different lifestyles and health goals.
Types of Fasts
There are several different types of fasting, each with its own methodology and benefits:
Intermittent Fasting (IF):
16/8 Method: Involves fasting for 16 hours and eating within an 8-hour window. For example, you might eat between noon and 8 PM and fast from 8 PM to noon the next day.
5:2 Method: This approach allows you to eat normally for five days a week while restricting your calorie intake to 500-600 calories on the remaining two days.
Eat-Stop-Eat: This method involves fasting for 24 hours once or twice a week, such as from dinner one day to dinner the next day.
Extended Fasting:
Extended fasting involves fasting for more than 24 hours, typically ranging from 48 to 72 hours. This method is often used for deeper detoxification, autophagy, and metabolic benefits but should be done under medical supervision.
Alternate-Day Fasting:
In this method, you alternate between days of normal eating and days of fasting or significantly reduced calorie intake (around 500 calories).
Water Fasting:
Water fasting involves consuming only water for a specific period, typically 24-72 hours. It’s known for its detoxifying effects and is often used for therapeutic purposes.
Dry Fasting:
Dry fasting is a more intense form of fasting where no food or liquid is consumed. There are two types: soft dry fasting (where minimal contact with water is allowed, such as brushing teeth) and hard dry fasting (where no water contact is allowed). This method is generally short-term and should be approached with caution.
Autophagy Fasting:
Autophagy fasting starts at around 16-72 hours. Autophagy is a natural detox process where the body cleans out damaged cells and regenerates new ones.
What Does Fasting Do?
Fasting triggers a series of beneficial processes in the body, including:
Autophagy:
Autophagy is a natural process where the body cleans out damaged cells and regenerates new, healthier cells. Fasting accelerates autophagy, which can help with cellular repair and may reduce the risk of diseases like cancer and Alzheimer’s.
Improved Insulin Sensitivity:
Fasting helps lower insulin levels, which can improve insulin sensitivity and reduce the risk of type 2 diabetes. This is especially beneficial for those with insulin resistance or metabolic syndrome.
Weight Loss and Fat Burning:
Fasting can promote weight loss by lowering insulin levels, increasing growth hormone levels, and enhancing norepinephrine, all of which boost fat burning. Additionally, fasting can help reduce overall calorie intake, leading to weight loss.
Mental Clarity and Focus:
Many people report improved mental clarity and focus during fasting periods. This is partly due to the stabilization of blood sugar levels and the increase in ketones, which serve as an alternative energy source for the brain.
Hormonal Balance:
Fasting can help balance hormones, particularly by reducing excess insulin and supporting the production of human growth hormone (HGH). This can lead to improved energy levels, better mood, skin, and enhanced physical performance.
Detoxification:
Fasting gives the digestive system a break and allows the liver and other detoxifying organs to focus on clearing out toxins from the body.
Longevity:
Research suggests that fasting may increase lifespan by improving metabolic health, reducing oxidative stress, and enhancing cellular repair mechanisms.
Now that we know the types of fasts that are out there and the benefits of them, let’s look at whether or not they are actually suitable for women.
As you might know, women have a very different rhythm than our male counterparts. Where men have a rhythm spinning around 24 hours, women have a rhythm spinning around 25-35 days.
Aligning Fasting with Your Cycle
Understanding the ebb and flow of your hormonal cycle is key to tailoring a fasting regimen that works harmoniously with your body, rather than against it.
Winter Phase: With both estrogen and progesterone at their lowest during the "winter" phase of your cycle, you may feel more fatigued, and stress levels can rise easily. This phase, when insulin levels rise and estrogen decreases, is an ideal time for longer fasts of 16 hours or more. Fasting can help lower insulin, promote cellular regeneration, stimulate autophagy, support gut repair, and enhance fat burning. However, if you experience significant mood swings, cravings, or discomfort early in your cycle, approach fasting with caution and opt for shorter fasts like 13 hours.
Spring Phase: As estrogen levels rise, your energy levels and resilience to stress increase, making this an ideal time to experiment with longer fasts, such as 16-72 hours. Your body is more adept at handling the fasting process during this time, which can enhance mental clarity, regain hormonal balance, and support weight management.
Summer Phase: With estrogen peaking and a surge in testosterone, you may feel at your best—strong, energetic, and focused. However, since so much is happening in your body because of ovulation, it is important to tone down the fasting if you already engaged in any. And as progesterone begins to rise after ovulation, be mindful of not pushing too hard too; balance is key.
Autumn Phase: As estrogen drops and progesterone takes the lead, your body needs more nourishment and stability. Long or intense fasts can disrupt this balance and exacerbate PMS symptoms. Consider shorter fasting periods, if any, to support your body’s natural rhythm.
The Takeaway
Fasting can be a powerful tool for health and well-being, but it’s important to approach it with an understanding of your body’s unique needs. For women, this means aligning your fasting practices with your menstrual cycle, ensuring that you’re supporting rather than stressing your system. By tuning into your body’s natural rhythms, you can harness the benefits of fasting while maintaining hormonal balance and overall wellness.
If you're interested in diving deeper into how to tailor fasting, diet, and lifestyle to your menstrual cycle, my Cycle Living course offers a comprehensive guide to living in harmony with your body's natural rhythms. Remember, it's not about following a one-size-fits-all approach but finding what works best for you.