Fasting for Women
Mascari, Brooke - May 3rd, 2025
Honoring Your Hormones, Unlocking Healing, and Cultivating Vitality
In a world full of wellness trends, fasting has gained significant attention, and for good reason! Research continues to unveil its benefits: improved blood sugar regulation, reduced inflammation, enhanced cognitive clarity, and even cellular regeneration through a process called autophagy. But when it comes to women, the conversation around fasting requires nuance. Women’s bodies operate on a unique monthly infradian rhythm, an elegant hormonal symphony that must be honored to truly unlock fasting’s healing potential.
The Science Behind Fasting
Fasting — voluntarily abstaining from food for a period of time initiates a cascade of physiological changes in the body. When glucose from recent meals is depleted, the body begins to burn fat for energy. This metabolic switch enhances insulin sensitivity, lowers blood glucose levels, and activates autophagy, a cellular cleanup process that breaks down damaged components, supports detoxification, and promotes longevity.
Other benefits include:
Improved mitochondrial function, which enhances energy production
Reduced oxidative stress, a root cause of aging and many chronic diseases
Balanced blood lipids, including lower triglycerides and LDL cholesterol
Enhanced brain-derived neurotrophic factor (BDNF), which supports memory and brain health
Yet, for all these benefits, women, especially those in their reproductive years, must approach fasting differently than men.
Why Women Need a Different Approach
Women’s hormonal cycles affect metabolism, energy demands, appetite, and stress response. Over-fasting or poorly timed fasting can disrupt the delicate hormonal axis involving the brain, adrenals, thyroid, and ovaries. For instance, excessive caloric restriction or fasting during hormonally sensitive times can reduce luteinizing hormone (LH) and lead to ovulatory dysfunction, missed periods, or worsening PMS symptoms.
However, when fasting is aligned with a woman’s cycle, it can enhance hormone balance, support natural detoxification, and reduce inflammation in the reproductive system.
How to Fast in Harmony With Your Hormonal Phases
🌱 Follicular Phase (Days 1–14): Prime Time for Fasting
What’s happening hormonally: Estrogen begins to rise and peaks just before ovulation. Estrogen increases insulin sensitivity, supports fat metabolism, and improves cognitive function.
How to fast: This is the ideal time for extended fasting (e.g., 16:8, 18:6, or even a 24-hour, 36-hour, or even 72-hour fast if you're experienced). Your body is more resilient and metabolically flexible during this phase. You'll likely feel more energized and mentally clear. You will find fasting the easiest during this phase in comparison to other times of the month.
Benefits: Enhanced fat loss, improved glucose control, mental clarity, and cellular renewal.
🔥 Ovulation (Around Day 14; every woman is a bit different): Proceed With Mindfulness
What’s happening hormonally: Estrogen peaks, and luteinizing hormone surges to trigger ovulation.
How to fast: Continue with moderate intermittent fasting (14:10 or 16:8). Focus on nutrient density to support ovulation and progesterone production.
Benefits: Gentle fasting can maintain benefits while preventing stress on the body during this transitional window.
🌾 Luteal Phase (Days 15–28): Nourish and Slow Down
What’s happening hormonally: Progesterone rises. Your body becomes slightly more insulin-resistant to prepare for potential pregnancy. Appetite often increases, and stress resilience decreases.
How to fast: Avoid Fasting!!!! Especially avoid long fasts. Shift to gentle time-restricted eating (12:12 or 14:10 max). Prioritize nutrient-rich meals with complex carbs, healthy fats, and protein. During this time of the month, eat when you feel hungry and listen to your body. Do not restrict meals or calories during this time. If you like to do feast and famine cycling, this is the time to feast! Your body wants more healthy carbs, so prioritize nature’s carbs and enjoy!
Benefits: Supporting progesterone and blood sugar stability. Prevents hormone imbalances, PMS, and fatigue.
🌙 Menstrual Phase (Days 1–5 of your cycle): Rest and Reset
What’s happening hormonally: Both estrogen and progesterone drop, initiating menstruation. Energy levels often dip, and the body is in a natural detox state.
How to fast: If your body feels ready, a gentle fast (12–14 hours) can feel grounding. Some women find 16:8 fasting refreshing at this time, but others may need more nourishment. Personally, I give my body the first 3 days of my period to rest and rejuvenate. Menstruation is a type of hormetic stress on the body, so it’s great to slow down, reduce inflammation as best you can, prioritize sleep, and let your body detox and shed. After those 3 days, I like to introduce fasting again; perhaps up to 15-17 and even 24 hours. The menstrual phase is a detoxing phase, and fasting can support that process. But I do not like to create too much intensity by fasting during the first 3 days of my period. Certainly do what feels most supportive to you, however. ;)
Listen to your body: Avoid stress, and give yourself permission to rest or break your fast earlier if needed.
Fasting as a Tool for Healing
For women with PCOS, insulin resistance, endometriosis, or painful periods, strategically-timed fasting can reduce inflammation, regulate cycles, and lower insulin and androgen levels; factors often at the root of hormonal imbalances.
A 2021 study in Nutrients found that intermittent fasting improved reproductive hormone ratios in women with PCOS and reduced oxidative stress. Other research has shown benefits for women with metabolic syndrome and gut-related disorders, especially when fasting is paired with anti-inflammatory, high-protein, and fiber-rich diets.
Inspiration: Fasting as a Sacred Ritual
Fasting is not just a biological reset, it can be a spiritual and emotional purification. It invites us to pause, listen inward, and reconnect with the wisdom of our bodies. In a world of overstimulation and overconsumption, fasting returns us to simplicity, stillness, and deep reverence for our feminine design.
It is not about punishment, but about partnership. A collaboration between your physiology and your intuition.
Tips for Hormone-Safe Fasting:
Hydrate deeply with water, herbal teas, black coffee, and mineral-rich water. Electrolytes are a must.
Break your fast with whole foods: think protein, fiber, and healthy fats. Bone broth and an avocado are my favorite way to break my fast.
Honor your sleep and stress levels. Fasting under high stress can backfire.
Track your cycle and journal how different phases affect your fasting tolerance.
If you're trying a 24-hour fast or more, do it in your follicular phase when estrogen is high and stress response is more resilient.
Final Encouragement
Fasting, when practiced with wisdom and alignment, is a powerful tool for female healing and vitality. By syncing your fasting schedule with your hormonal rhythm, you can amplify your energy, regulate your cycles, reduce inflammation, and restore your connection to your body’s innate intelligence.
You are not meant to live on autopilot. You are a cyclical, intuitive being — with the power to heal, to balance, and to thrive.
Let fasting be not just a practice, but a path to deeper alignment with your hormones, your health, and your sacred feminine self!
Love and blessings! And as always, don’t hesitate to reach out for support and personalization on your fasting, hormone-balancing journey.