How Women Should Fast

Where We Are Now

In recent years, I've observed with growing concern the rise in chronic conditions that disproportionately affect women. Generic solutions often fall short of addressing our unique hormonal needs, leaving many of us feeling unwell and overlooked. Fasting, a practice with ancient roots, has emerged as a promising avenue for improved well-being, backed by research highlighting its effectiveness. However, there's a significant gap in our understanding of how fasting heals, especially for women. This blog post aims to share my insights into the nuanced approach women should take towards fasting, considering our hormonal cycles and dispelling common misconceptions.

Why Should Women Fast?

Our ancestors inadvertently experienced fasting throughout history, leading to the development of the "thrifty gene" hypothesis. Fasting activates both sugar and fat energy systems, offering profound healing benefits. Intermittent fasting, with durations ranging from 12 to 18 hours, has demonstrated positive effects on weight loss, metabolic health, heart health, cellular repair, brain function, inflammation reduction, and potentially longevity. The timing of meals becomes crucial, as the benefits of fasting may hinge on when and how we choose to fast.

The Infradian Cycle: As women, our bodies undergo intricate hormonal fluctuations that demand a tailored approach to fasting. The Infradian cycle, encompassing four distinct phases – Follicular, Ovulatory, Luteal, and Menstrual – plays a pivotal role in our hormonal health. Existing research often overlooks these nuances, underscoring the need for a comprehensive understanding of how fasting impacts us throughout our cycling years.

How to Fast as a Woman

Delving into the intricacies of each Infradian phase unveils the potential effects of fasting, providing valuable insights for crafting a personalized approach tailored to women's unique hormonal cycles.

Follicular Phase: In the Follicular phase, Follicular Stimulating Hormone (FSH) takes center stage, influencing estrogen production. During this phase, studies have shown that a 72-hour fast had no significant impact on the Infradian cycle, indicating resilience to metabolic shifts in normal cycling women. This resilience suggests that women can push the fasting envelope a bit during the Follicular phase. However, it's essential to approach this phase with caution, recognizing that challenges in fasting may escalate in the subsequent ovulatory phase.

Ovulatory Phase

The Ovulatory phase is characterized by a peak in estrogen and Luteinising Hormone (LH), accompanied by heightened testosterone, fostering energy and libido. Fasting during ovulation demands special attention due to its potential impact on the intricate regulation of gonadotropin-releasing hormone (GnRH) neurons by glucose. Excessive fasting during ovulation can induce hypoglycemic stress, inhibiting GnRH and diminishing LH, potentially disrupting ovulation. Glucose plays a vital role in GnRH pulsatility, influencing LH and Follicle-Stimulating Hormone (FSH) release. Fasting's inhibitory effects on GnRH may delay or hinder ovulation, emphasizing that this phase seeks abundance, not scarcity.

Luteal Phase

The Luteal phase, being the third and longest phase, is dominated by progesterone, with distinctive early and late halves. Progesterone, known for its pro-gestation role, becomes essential in fasting considerations. Short-term fasting during the Luteal phase may increase cortisol in the blood, potentially disrupting hormonal balance and leading to irregular menstrual cycles. The delicate balance between progesterone and cortisol becomes crucial during this phase. Biochemically, progesterone serves as a cortisol precursor, and its role may increase cortisol synthesis in the late Luteal phase. Caution is advised against stress-inducing fasting practices during this sensitive menstrual stage.

Menstrual Phase

Fasting during the Menstrual phase is generally discouraged, aligning with recent research that indicates increased energy expenditures during this time. Studies show an 8% increase in Basal Metabolic Rate (BMR), equivalent to 164 Calories – cautioning against fasting during menstruation. For instance, in Islam, women are exempt from fasting during menstruation in Ramadan. Research indicates potential disruptions in menstrual patterns, aligning with a measured approach that recognizes the intricate interplay between fasting and negative menstrual dynamics such as increased pain.

In crafting a fasting strategy as a woman, it's crucial to consider these nuances within each phase of the Infradian cycle, allowing for a more tailored and supportive approach to overall well-being.

Breaking a Fast

Breaking a fast involves more than just consuming food. Protein and fat play crucial roles in stabilizing blood sugar levels post-fast. Amino acids from protein initiate muscle development, while fat stabilizes insulin. Examples of ideal post-fast meals include eggs, protein smoothies with low-carb fruits, avocado, and meat.

Personal Experience

Before my two-month exploration of fasting, I observed a shortened menstrual cycle and early FSH release. Implementing fasts in the Follicular phase restored a normal cycle and ovulation schedule, suggesting potential benefits for women facing similar issues.

In the early Luteal phase, fasting reduced hunger and alleviated discomforts. However, I encountered insomnia, possibly linked to a decline in body fat percentage affecting estrogen levels. Resuming a regular eating pattern, excluding fasting, and incorporating some tart cherry juice in the late Luteal phase restored normal sleep.

Who Shouldn't Fast

While fasting offers benefits, caution is necessary for specific groups, including women under 18, pregnant or breastfeeding women, those with type 1 diabetes, individuals with chronic stress, a history of eating disorders, or those with low body fat.

Conclusion

Understanding fasting within the context of the Infradian rhythm is crucial for optimizing women's health. Tailoring fasting practices to align with the unique phases of the Infradian cycle is a powerful step toward fostering a healthier, more harmonious relationship with our bodies. Resources like the "Infradian Fasting Chart" and the "Infradian Fasting" lecture are available for further exploration on arcwoman.com.au, providing valuable insights for women seeking to prioritize their well-being. Thank you for joining me on this transformative journey towards a healthier, more harmonious life.