There are a lot of good things about intermittent fasting, BUT it can also be stressful on the body, if you are a woman who is still menstruating and might mess up your hormones. This post is a quick summary of how to practice intermittent fasting and hormones.
My latest YouTube video gives you all of the details and how to implement fasting throughout your menstrual cycle!
Here is my cheat sheet on how to practice intermittent fasting WITH your hormones!
Intermittent Fasting and Hormones
1️⃣ Follicular Phase | days 1-10
It starts the first day you bleed (menstruation) when your hormones are at their lowest. It is the BEST time to add intermittent fasting.
🍽Try a 16:8 fast, where you fast for up to 16 hours with an 8-hour eating window.
While estrogen builds during this phase, you want to keep insulin down. Moderate your carbohydrate intake and focus on good carbs with fiber that digest slowly.🥔🥗
HINT: Place those carbs around your workout, so they are better utilized.
2️⃣ Ovulation | days 11-15
At this point, hormones are at their highest. It’s important to help your body process and remove them to avoid any hormonal imbalances and symptoms of PMS.
✔️Support your liver and gut!
✔️Increase your intake of cruciferous veggies, pre and probiotic foods, and foods high in fiber.
✔️Beans, lentils, oats, high-quality dairy, onions, fermented foods, etc.
✔️Avoid sugar, alcohol, and processed and fast foods.
✔️Clean up your environment to avoid unnecessary toxin exposure.
🍽Limit fasting to no more than 13-15 hours because too much fasting and restriction at ovulation are stressful on the body.
3️⃣ Post Ovulation | days 16-19
Hormones drop briefly, post-ovulation, so fasting might be okay here. Try it out and see how you feel! It’s highly dependent on the individual!
4️⃣ Luteal Phase | days 20-Menstruation
It is the second half of your cycle and when progesterone rises. During this time, the goal is to support progesterone.
🍽Do not fast!
Consume slow-digesting carbs from fruits and roots. Think starches like squashes, potatoes, sweet potatoes, carrots, beans, lentils, etc.
Allow yourself to slow down. Go on a walk or to yoga versus high-intensity exercise.
P.S. Be sure to watch my latest YouTube video with ALL of the details to optimize fasting and your hormones!