Intermittent fasting, a method of eating that promotes on-and-off fasting periods, is all the rave these days. While more people seeking optimal health have begun practicing it, it’s a divisive topic amongst health experts. Some claim it does wonders for your well-being, while others claim quite the opposite.
There are studies that suggest that when performed within a certain pattern mimicking the phases of your cycle, intermittent fasting can be incredibly supportive for the balance of your hormones. Here’s what to know about intermittent fasting and if it may be right for you.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. There are many ways to practice this fasting style, including the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, or the 5:2 diet, which allows normal eating five days a week and restricts calorie intake on two non-consecutive days.
Besides weight loss, this science improves metabolic health and enhances cellular repair processes. However, for others, there are more risks than benefits. For some individuals, prolonged fasting can cause low blood sugar levels and fatigue. In addition, it can lead to inadequate nutrient intake if balanced meals aren’t prioritized and elevated stress hormones like cortisol.
Is Intermittent Fasting Good For Your Hormones?
For many women, practicing intermittent fasting has led to more regular cycles and reduced symptoms of PMS. Studies show that intermittent fasting can support a woman’s hormones in several ways:
- Improving insulin sensitivity
- Regulating estrogen levels
- Enhancing leptin sensitivity
- Reducing ghrelin levels
- Decreasing androgen markers like testosterone
- Promoting autophagy, a process that helps the body eliminate damaged cells and supports overall hormonal function
However, it’s crucial to follow a specific protocol when intermittent fasting for your hormones, in order to avoid causing more harm than good. In the best-selling novel “Fast Like A Girl,” Dr. Mindy Pelz provides a fasting manual created specifically to address women’s needs based on their hormones and menstrual cycle. The book also speaks to the importance of ketobiotic foods to break your fast with that help your hormones thrive. An example of the schedule is as follows:
Day 1 (the first day of your period) – 4: 13 hour fast
Day 5: 15-hour fast
Days 6-10: 17-hour fast
Days 11-15: 13-hour fast
Days 16-19: 15-hour fast
Days 20-30: No fasting
By following this pattern and breaking your fast with nutrient-rich foods and balanced meals, you can completely transform your hormone health for the better. However, if your diet is intense, restrictive and coupled with excessive exercise, you could do more harm than good for your hormones.