There are many good things about intermittent fasting, BUT it can also be stressful on the body, if you are a woman who is still menstruating and may be throwing off your hormones. This post is a quick summary of how to practice intermittent fasting and hormones.
My latest YouTube video gives you all 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. This 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 up in this phase, you want to keep insulin low. Moderate your carbohydrate intake and focus on good carbohydrates with slow-digesting fiber.🥔🥗
TIP: Place those carbs around your workout so they get better use.
2️⃣ Ovulation | days 11-15
At this point, hormones are at their highest. It is important to help your body process and remove them to avoid any hormonal imbalances and symptoms of PMS.
✔️Support your liver and intestines!
✔️Increase your intake of cruciferous vegetables, 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 your environment to avoid unnecessary exposure to toxins.
🍽Limit fasting to no more than 13-15 hours, because too much fasting and restriction at ovulation is stressful on the body.
3️⃣ Post-ovulation | days 16-19
Hormones drop shortly after ovulation, so fasting may be right here. Try it out and see how you feel! It is highly dependent on the individual!
4️⃣ Luteal phase | days 20-Menstruation
This is the second half of your cycle and when progesterone rises. During this time, the goal is to support progesterone.
Eat slow-digesting carbohydrates from fruits and roots. Think starches like squash, potatoes, sweet potatoes, carrots, beans, lentils, etc.
Allow yourself to slow down. Go for a walk or go to yoga versus high-intensity exercise.
PS Be sure to check out my latest YouTube video with ALL the details on fasting and optimizing your hormones!