THIS Is Why Intermittent Fasting Never Worked For You | The Mel Robbins Podcast

Introduction

This tutorial provides a comprehensive guide on intermittent fasting, specifically tailored for women. Based on insights from Dr. Mindy Pelz, this guide will help you understand how to implement fasting effectively while considering hormonal health. Whether you are new to fasting or have tried it unsuccessfully in the past, this guide aims to clarify the right approach for women.

Step 1: Understand Fasting

• Define fasting as a period of not eating, which is not simply a diet trend but a way to support health.
• Recognize that fasting can help reset metabolism, improve hormone balance, and promote overall wellness.
• Learn that women’s hormonal cycles necessitate a different approach to fasting compared to men.

Step 2: Recognize Hormonal Impacts

• Understand how fasting affects women's hormones, particularly estrogen and progesterone.
• Be aware that fasting protocols designed for men may disrupt women's hormonal balance, leading to negative health effects.
• If you have experienced issues with fasting in the past, investigate how your hormonal health might have been impacted.

Step 3: Align Fasting with Your Menstrual Cycle

• Learn to synchronize your fasting approach with your menstrual cycle to maximize health benefits.
• Identify the four phases of the menstrual cycle:
  1. Menstrual Phase: Best for gentle fasting, focus on nourishment.
  2. Follicular Phase: Increase fasting duration; use this energy phase to optimize health.
  3. Ovulation Phase: Shorter fasts; focus on social meals and enjoyment.
  4. Luteal Phase: Avoid intense fasting; prioritize nourishing foods.
• If you use an IUD or have irregular cycles, consult with a healthcare provider to determine your hormonal phase.

Step 4: Explore Fasting Protocols

• Familiarize yourself with the six types of fasting, including:
  1. 16/8 Method: Fast for 16 hours and eat within an 8-hour window.
  2. 5:2 Diet: Eat normally for five days and limit calories on two days.
  3. Alternate Day Fasting: Alternate between fasting days and regular eating days.
  4. 24-Hour Fast: Fast from dinner to dinner once a week.
  5. Extended Fasting: Fast for more than 24 hours under supervision.
  6. Periodic Fasting: Incorporate fasting periodically throughout the month.
• Assess which method suits your lifestyle and health goals best.

Step 5: Implement Practical Tips

• Start with small fasting windows to ease into the process.
• Stay hydrated during fasting; water, herbal tea, and black coffee are generally acceptable.
• Avoid high-calorie beverages like frappuccinos that can break a fast.
• Gradually increase fasting duration as your body adapts.

Step 6: Monitor Your Body's Response

• Be attentive to how your body feels during fasting; initial discomfort is common but should improve over time.
• Pay close attention to changes in energy levels, mood, and hormonal symptoms.
• Adjust your fasting approach based on your body's responses and any changes in your cycle.

Conclusion

Intermittent fasting can be a powerful tool for enhancing health, particularly for women when aligned with their hormonal cycles. By understanding the unique needs of your body and selecting the right fasting protocol, you can achieve better physical and mental wellness. Always consult with a healthcare professional before starting any fasting regimen, especially if you have existing health conditions. Consider experimenting with different fasting styles to find the one that best suits your lifestyle and needs.