Fasting for non-religious causes – and whether or not it’s good or unhealthy for you – has turn into a sizzling subject within the well being and health area. Everybody has an opinion they usually appear to be getting increasingly more enthusiastic about it by the day.
Bounce into the feedback part of an Instagram publish of fasting and also you’ll see what I imply.
Personally, I get up HUNGRY.
My sister can’t have a look at meals earlier than midday.
I really feel like crap if I don’t eat earlier than understanding.
My pal Jules looks like crap if she does eat earlier than understanding.
Way back to 2019, “intermittent fasting” was some of the searched diet-related phrases on Google and the subject solely appears to have heated up since then.
With all of the hype round fasting, particularly for ladies, it’s straightforward to get caught up within the pattern. However right here’s the factor: fasting for ladies isn’t so simple as it might appear.
After diving into the analysis, my largest takeaway is that this: Regardless of your opinion on fasting, you’ll possible discover analysis to help your viewpoint. However in the case of fasting for ladies, we have to think about some vital elements, from the analysis gaps to how fasting impacts energetic ladies’s wants for vitality, muscle restoration, and hormonal stability. Right here’s what it is best to know.
What Is Fasting, Actually?
Fasting merely means taking a break from consuming (and typically ingesting) for a set time period.
Technically, all of us quick in a single day whereas we sleep—and that fasting window is definitely vital! It provides our our bodies time to relaxation, restore, and faucet into saved vitality as a substitute of continually processing new meals. And breakfast is actually the meal once we break the in a single day quick.
This pure “pause” requires that our our bodies burn up glucose and fatty acids circulating in our blood and faucet into vitality shops. It trains our our bodies to get higher at processing vitality.
However What About Longer Fasts?
Some individuals deliberately stretch that in a single day quick into an extended break, a apply often called intermittent fasting (IF). Some of the common variations is known as time-restricted consuming (TRE), the place you restrict your consuming to a selected window – typically round 8 hours (or much less) – and quick the opposite 16 hours of the day.
For instance, you would possibly eat dinner at 6 p.m. after which not have any extra energy till 10 a.m. the subsequent day—so that you just’re fasting in periods of low or decreased exercise.
There’s a Lack of Analysis on Fasting for Ladies
Many of the analysis on fasting has been performed on males and lots of have solely been performed on animals. Individuals who help fasting typically make the leap that findings of these research apply to ladies as properly, however that’s a reasonably large leap as a result of ladies’s our bodies reply otherwise than males’s (or mice)—particularly in the case of decreased calorie consumption, our hormonal cycles, and train.
The huge majority of research on fasting for ladies give attention to sedentary ladies and people think abouted obese or overweight. However with small pattern sizes it’s laborious to generalize the findings to energetic ladies and people who usually are not thought-about obese or overweight.
We do see that for many who are inactive or sedentary, research have proven fasting could be a useful stressor on the system that helps enhance insulin sensitivity, glucose metabolism, amongst different issues.
However in case you are an exerciser or an energetic ladies or in perimenopause, there’s a main hole within the analysis that makes it even more durable to use the present fasting analysis to your life—particularly in the case of understanding how fasting impacts train efficiency and restoration.
Fasting for Weight Loss
The analysis on fasting and weight reduction is kind of clear: on the finish of the day, in the case of weight reduction, fasting is actually only a methodology of calorie restriction. Whereas proponents declare fasting has particular metabolic advantages, there’s no stable proof displaying that it’s any more practical than different types of calorie management, like portion management, monitoring your meals consumption, or balanced consuming.
Fasting is only a methodology of decreasing your calorie consumption through the use of the clock to restrict your consumption. And when calorie consumption is managed for, fasting isn’t higher than different “diets” for reaching long-term weight reduction or well being enhancements.
Fasting and Train
Combining fasting and train is the place it will get difficult—particularly for ladies. Primarily, it’s because fasting and train do related issues—they each lower your blood glucose and different vital molecules circulating in your blood.
So if you mix them and train whereas fasted, you would possibly find yourself with some points.
First, for each women and men, exercising fasted may make your blood sugar ranges go too low and depart you attempting to actually run on an empty tank. No fuel makes it actually laborious to work out or work out laborious sufficient to get the outcomes you’re after. It may additionally make you dizzy and cross out.
Second, fasted train is related to decreased efficiency, elevated fatigue, decreased talent, impaired focus, and an elevated notion of effort (so train feels more durable than it ought to). This makes it much less possible that you just’ll have good coaching periods and even need to work out.
Moreover, muscle preservation is crucial for total well being and metabolism, and fasting alone might not do the job in addition to different consuming methods that prioritize protein and carbohydrates for muscle restoration and progress.
For girls who do select to quick or exercise fasted, it’s vital that they proceed to give attention to consuming enough meals – particularly protein and carbs – all through the day throughout their feeding window to attenuate the danger of low vitality availability and stop muscle breakdown and loss.
Self-Consciousness: The Key to Making Sensible Fueling Decisions
Whether or not you’re fasting or following one other consuming plan, self-awareness is crucial. Everybody’s physique is totally different, and which means tuning into your private wants and the way your eating regimen (and train) impacts your vitality, temper, and efficiency.
And context issues—so do not forget that it’s not nearly skipping that one meal, it’s about the way you’re balancing your wants throughout the day as properly. So what works for one individual, might not be just right for you. And what used to be just right for you, might at some point not be applicable or efficient.
Some ladies thrive on fasting, however many others discover that under-eating or fasting interferes with their exercises and restoration.
Everybody’s physique has distinctive wants, and there’s no one-size-fits-all method.
After I introduced up the subject of fasting to my colleague, Jules Mitchell, writer of Yoga Biomechanics: Stretching Redefined, she shared how difficult it may be for individuals who weren’t athletes rising as much as acknowledge their physique’s indicators.
“The older I get, the extra privileged I really feel for having performed sports activities as a child and spent my childhood operating races. At eight years outdated, I discovered {that a} half banana earlier than a 10k would make me sick. I’ve been listening to my physique’s indicators my entire life. However when you’re simply now in perimenopause and stepping into train, all of the combined messaging should be so complicated.”
Her expertise reminds us that self-awareness isn’t nearly noticing what we really feel immediately—it’s about understanding how our our bodies reply over time, via totally different phases of life and exercise.
If you happen to’re continuously feeling drained, weak, or sluggish throughout your exercises, it may be an indication that you just’re not fueling your physique correctly.
Self-awareness is about listening to your physique and making changes based mostly on how you are feeling, not simply following the newest pattern.
Many Lively Ladies Are Typically Beneath-fueled
One of many key factors that usually will get ignored in the case of fasting for ladies is the difficulty of under-fueling.
Many energetic ladies underestimate their complete every day vitality expenditure (due to all these foolish 1200-1500 calorie eating regimen suggestions that we grew up with) and find yourself consuming too little to fulfill their vitality calls for. That is very true for ladies who do common energy coaching, high-intensity exercises, or endurance coaching.
A 2016 research performed on 109 feminine leisure exercisers discovered that 45% had been in danger for low vitality availability – that’s practically half of the ladies recruited from native gyms and health facilities had been in danger as a result of under-fueling.
So under-fueling and low vitality availability aren’t only a concern for “high-level” athletes, any exercising lady will be in danger.
Beneath-fueling can result in poor restoration, decreased efficiency, and even hormonal imbalances. Ladies who prepare laborious want to make sure they’re consuming enough carbohydrates and protein to gas their exercises and get better successfully. With out the right vitamins, your physique can’t rebuild muscle, and it’s possible you’ll expertise fatigue, temper swings, and hormonal disruptions.
In my work as a private coach serving to ladies with osteoporosis construct and preserve bone mass, most of my discussions with purchasers encompass consuming extra, not much less.
Dietary Therapist Michaela Smith agrees. She shared her ideas with me:
“The overwhelming majority of ladies I work with are under-fueling already, even those that want to reduce weight! Beneath-eating is a major stressor that may manifest into hormonal imbalance, weight adjustments, and even cognitive adjustments.”
In her apply, she typically doesn’t suggest intermittent fasting for ladies. Right here’s why:
- Many ladies are already under-eating, which might contribute to nervousness, mind fog, overwhelm, and hormonal imbalances.
- Fasting can negatively have an effect on blood sugar, resulting in:
- Drops in blood glucose
- Launch of stress hormones
- A rebound spike in blood sugar
- A “blood sugar curler coaster” that leaves ladies feeling off stability by way of vitality and meals cravings
- There’s restricted analysis on the results of fasting on ladies, making lengthy fasts a questionable technique.
As an alternative, Michaela recommends the next method to help regular vitality and hormonal well being:
- Eat a balanced breakfast inside 30–60 minutes of waking.
- Gas persistently all through the day with common meals and snacks.
- End dinner early sufficient to permit time to digest and profit from a delicate in a single day quick.
- Goal for a 12-hour window between dinner and breakfast—this helps vitality metabolism and intestine well being with out over stressing the physique.
“The long-term outcomes I see with the ladies I work with are extra even vitality, fewer jittery emotions, improved blood sugar response, and extra steady weight. All wins in my e book!”
When You Eat Issues, However So Does What You Eat
Whereas timing your meals or solely consuming inside a selected window may appear fashionable, it’s extra vital to give attention to what you eat and whether or not it meets your physique’s wants. Whether or not you’re consuming earlier than or after your exercise, ensure you’re getting sufficient carbohydrates to gas your train and protein to get better.
Carbohydrates are your physique’s predominant supply of gas for train, and it’s essential replenish glycogen shops after exercises. The amino acids in protein are the constructing blocks for all tissue and helps rebuild muscle, preserve bone, and help restoration.
For energetic ladies, this stability is essential—regardless of if you eat. It’s all about giving your physique the vitamins it must get better and carry out at its finest.
If you happen to’re not used to consuming earlier than you’re employed out, however you need to attempt it, begin small with simply 100 energy of easily-digestible, low-fiber carbs or a sports activities drink to keep away from GI misery. Then, over time step by step improve the energy to coach your system to tolerate meals at the moment of day.
Fasting and Hormonal Well being: A Advanced Relationship
For girls with polycystic ovary syndrome (PCOS), intermittent fasting has proven some promising advantages in bettering insulin sensitivity, regulating blood sugar ranges, and selling hormonal stability. A number of research have urged that fasting can cut back insulin spikes, a key challenge in PCOS, and should assist alleviate signs like irregular menstrual cycles, weight achieve, and pimples.
Nevertheless, it’s vital to notice that the majority of the analysis on fasting for PCOS has been performed on obese or overweight premenopausal ladies and the findings are nonetheless rising. Whereas the outcomes are encouraging, extra analysis is required to grasp how intermittent fasting impacts ladies with totally different physique varieties and at numerous phases of life, together with those that are energetic and in perimenopause or past.
For energetic ladies, particularly these in perimenopause, fasting can influence hormonal stability in ways in which is probably not instantly obvious. Low vitality consumption, particularly when mixed with numerous train, can result in low vitality availability and/or finally Relative Power Deficiency in Sport (RED-S), a situation that impacts reproductive, metabolic, and bone well being. Indicators of RED-S can embrace menstrual irregularities, fatigue, decreased bone density, and poor restoration.
And right here’s the kicker: throughout perimenopause, distinguishing between anticipated hormonal adjustments and the indicators of RED-S will be troublesome.
If you happen to’re experiencing fatigue, poor restoration, or irregular intervals (which many ladies gained’t even be capable of inform in the event that they’re utilizing contraception that alters their interval), it might be an indication that you just’re not fueling sufficient to help your exercises and total well being.
Sufficient fueling, particularly with carbohydrates, is particularly vital in midlife to help each coaching and hormonal well being.
Conclusion: Fasting for Ladies—A Personalised Method
Fasting may fit for some ladies, but it surely’s vital to do not forget that, in the case of weight reduction, it’s only one methodology of calorie restriction and it hasn’t been confirmed to be more practical than different dietary methods.
For energetic ladies, self-awareness and listening to how you are feeling throughout exercises and restoration are essential. Earlier than contemplating a fasting routine, make sure that your physique is well-fueled.
A balanced consumption of carbohydrates and protein is crucial—particularly to help your exercises, restoration, and total well-being. Beneath-eating could make fasting counterproductive—rising stress on the physique moderately than supporting well being.
And when you’re very energetic or an athlete with objectives—working towards a PR in your lifts or coaching for a contest or race—it’s possible you’ll need to depart fasting within the mud as it will probably lower your efficiency and inhibit your restoration.
There’s no one-size-fits-all method. The perfect technique is well-thought-out and helps your vitality, efficiency, and long-term well being—not one which leaves you depleted.
And remember that there’s a rising variety of “docs” and specialists on the market who’re talking about fasting (and making the most of it) although it is vitally a lot out of their very own scope of apply. So earlier than diving in head first, ensure you examine what sort of physician they’re and confirm that you just solely take recommendation from certified diet specialists.
If you happen to’re not sure the place to start out, think about getting help from a registered dietitian or nutritionist who concentrate on working with ladies in your particular inhabitants (energetic, endurance athletes, and/or perimenopausal ladies) to assist tailor a plan that works for you. —Karin
References
- Vitality Professional. (2019). “Intermittent Fasting: A Search Development.” Vitality Professional Diet Statistics. Hyperlink
- Cienfuegos, S., et al. (2022). “Intermittent Fasting and Reproductive Well being: The Potential Results.” Vitamins.
- Correia, M., et al. (2020). “Intermittent Fasting and Cardio Efficiency.” Journal of Sports activities Sciences.
- Batitucci, G., et al. (2022). “The Impression of Fasting on Muscle Mass and Physique Composition.” Frontiers in Diet.
- Zouhal, H., et al. (2020). “Results of Fasting on Train Efficiency: A Overview.” Sports activities Medication.
- Mellin, A. (2025). “Carbohydrate Availability and Menstrual Well being in Lively Ladies.” Journal of Sport Diet and Train Metabolism.
- Aird, L., et al. (2018). “Fasted vs Fed Train: The Impression on Fats Metabolism and Efficiency.” Worldwide Journal of Sports activities Physiology and Efficiency.
- Slater, J., et al. (2016). “Feminine Leisure Exercisers at Threat for Low Power Availability.” Worldwide Journal of Sport Diet and Train Metabolism.