You know, when it comes to personal development, you’ll find a lot of my personal development has come from listening to experts. I've always been the type to stumble upon a podcast, get hooked, and then dive deep into the expert's books and channels. That's exactly how I came across intermittent fasting for women by Dr. Mindy Pelz. It was during one of those binge-listening sessions on Steven Bartlett’s DOAC podcast. If you haven't checked it out, you should; his guest list is excellent.
Now, intermittent fasting wasn't a new term for me. I'd dabbled in it, tried it for a few weeks, but ended up feeling ravenous during the eating window. The result? Overeating and then feeling like the exercise was counterproductive. But when I heard about the nuances of women and intermittent fasting, my ears perked up. A fresh perspective? Yes please!
Over the years, I’ve tried various diets. The Atkins diet? Did that. But it messed up my digestive system. Low carb? Effective in the short term, but not sustainable for me. I even tried Noom, and while the psychology behind eating fascinated me and helped me lose weight, I lost the dedication after a while. And don't get me started on the 7-day juice fast. Quick weight loss, sure, but so time-consuming.
I learned about the importance of eating and fasting according to your cycle. Our bodies, as women, go through hormonal changes, and these play a significant role in how we respond to fasting.
So, what is female intermittent fasting? And more importantly, why is women's intermittent fasting unique? And who is Dr Pelz?
Dr. Mindy Pelz is a trailblazer in the realm of health and wellness. Renowned for her insights into intermittent fasting for women, she's reshaped conventional wisdom, emphasising the unique fasting needs of the female body. With a blend of science and empathy, Dr. Pelz is a beacon for many seeking holistic health transformations.
From the enlightening lessons and principles from Dr. Pelz, I learned about the importance of eating and fasting according to your cycle. Our bodies, as women, go through hormonal changes, and these play a significant role in how we respond to fasting. I also got insights into varying fasting lengths, the role of ketobiotic foods, and the importance of hormone feasting foods. Of course I bought her book, Fast Like a Girl and jumped in to educate myself on the subject.
Starting Out: The Early Days
I've always been the 'all or nothing' type. So, instead of easing into fasting, I decided on a bold move: a 36-hour water fast. Some called it brave, others called it madness. But for me, it was a challenge I was ready to take on. Those hunger pangs? They tested my willpower like nothing else. But with the unwavering support of friends who are experienced fasters, and the guidance from Dr. Pelz’s book; Fast Like A Girl, I managed to see it through. And the reward? A whopping 5 lbs off the scale, I was buzzing with the result.
But the real turning point was a casual mention of my success in a WhatsApp group. Suddenly, everyone was buzzing with interest. By week's end, we had a dedicated 30-day fasting group. The power of community is very uplifting.
For the first time, I started meticulously tracking my menstrual cycle. While waiting for it to kick off, I settled into a 17-hour daily fast. To keep the group and myself accountable, I crafted a tracking sheet based on Dr. Pelz’s book. With each passing day, I could see the progress and felt a nice level of challenge, and my holiday goal weight seemed within reach.
The Mental and Emotional Journey
Fasting is as much a mental game as it is physical. Some mornings, the hunger would be overwhelming, and noon felt like an eternity away. But I'd remind myself of the bigger picture. The glowing skin, the steady weight loss, and the newfound energy. For me it became a mindset thing in conjunction with control and discipline - I usually decide a few days in advance of doing a longer 24 or 36 hour water fast. With menopause looming, I want to be in the best shape, both mentally and physically. And I genuinely believe intermittent fasting is the key. More on intermittent fasting and menopause to come in another article.
My relationship with food underwent a transformation. Thanks to Dr. Pelz, I now have a clear understanding of what foods my body craves during different phases of my cycle. Those pre-cycle carb cravings are understood and embraced, I have pleasure in incorporating them into my meal plan.
Navigating social events can be a bit hit and miss to be honest. I have learned to adapt. Sometimes I'll adjust my eating window and push it to a later time, for example if I know I have a dinner date at 8pm and I am on a 17:7 fast, I’ll adjust my eating window to 3pm to 10pm. And there are times that I simply roll with it and accept that it’s ok to flex and eat outside the window. My appetite has decreased, for sure, from having a solid 3 meals a day with snacks in between. I now have 2 meals and only snack during my eating window - I aim for fruit, nuts, nut butter and seeds and plenty of fluids.
The support from family and friends has been a pillar of strength. But if you're considering this journey and lack that support, find your tribe online. I found plenty of forums where people were happily sharing their experiences, challenges and offering advice and support. Your journey is personal, and not everyone needs to be in the loop. Just stay true to your 'why' and believe you can achieve your goal.
The Science Behind My Experience
When you dive into the world of fasting, it's like flipping a switch for your body. Initially, your body might wonder where the usual food intake has gone. But soon, it starts to adapt in fascinating ways. Initially, your insulin levels decrease, signaling the body to start burning stored fat for energy. No more relying on that tasty lunch!
The longer you fast, past 17 hours, something even more amazing happens. Your body kick starts a process called autophagy, I hadn’t heard of this term before I started my research. Think of it as a deep cleaning, where cells break down and recycle old and damaged parts. It's like your body's version of spring cleaning! I needed to understand this term to cement the health benefits that go way beyond weight loss so here’s a little scienc-ey bit for ya:
Autophagy [aw-tof-uh-jee]
Autophagy is often likened to a cellular cleaning service. This intricate process, where cells self-clean by breaking down and recycling their own damaged or malfunctioning components, is essential for maintaining optimal cell health. So what's the connection between autophagy and fasting I hear you ponder?
Stimulation of Autophagy: Fasting is probably one of the most effective ways to stimulate autophagy. When you fast, the energy (in the form of nutrients aka food) available to cells is reduced. This energy restriction signals the cell to activate autophagy as a survival mechanism, helping the cell to recycle components and produce energy.
Cellular Stress Response: Just as your gym sesh challenges your muscles, fasting induces a mild stress on cells. This stress, akin to the stress caused by exercise, encourages cells to enhance their adaptive mechanisms, including autophagy, to cope with the challenging environment.
Protection and Longevity: The benefits of fasting don't stop at cellular cleanup. By promoting autophagy, fasting can potentially shield against a myriad of diseases, from cancer to neurodegenerative ailments. Some research even hints that the uptick in autophagy, driven by practices like fasting, might be a ticket to a longer life. This revelation spoke to me, having lost my dad to cancer when he was 54 and I was 18. I have a keen interest in optmising my health to try to prevent diseases if it’s available to me.
Enhanced Metabolic Health: Dive deeper, and you'll find fasting's role in metabolic health. Through the promotion of autophagy, fasting aids in discarding dysfunctional mitochondria and champions the birth of new, efficient ones. This rejuvenation leads to bolstered metabolic health and zestier energy production.
In essence, autophagy is the cell's way of staying spruced up and efficient. And fasting? It's the golden key that unlocks this cellular rejuvenation, promising benefits from disease protection to longevity.
Moreover, fasting can boost brain health. The brain starts producing more of a protein called BDNF, which aids in memory and learning. And let's not forget the potential long-term benefits:
>Improved heart health
>Better blood sugar control
>Even a longer lifespan
So, while fasting might seem like just skipping meals, it's truly a transformative experience for the body.
My goal? To live as healthily as possible for as long as I can.
Tips for Women Considering Intermittent Fasting
Listen to Your Body: Every woman is unique. If it feels daunting, start slow, perhaps with a 12-hour fasting window, or simply push your breakfast back by an hour and gradually increase as your body adjusts. If you feel lightheaded or overly fatigued, consider adjusting your fasting hours or ensuring you're getting enough nutrients during your eating window.
Stay Hydrated: Top tip - drink plenty of water throughout the day. Herbal teas and black coffee can also be consumed during the fasting period, but avoid sugary drinks or those with added calories because these will break your fast. I also incorporated himalayan salt to start my day, that’s a whole other post though so look it up and do your research.
Plan Balanced Meals: When you break your fast, opt for nutrient-dense foods that provide protein, healthy fats, and complex carbohydrates. This ensures you're fueling your body with the essential nutrients it needs. I like to prep my meal components in bulk and then make cute buddha bowls on the fly for some variety.
Sync with Your Menstrual Cycle: Some women find fasting more challenging during certain phases of their menstrual cycle. If you experience intense cravings or lower energy, consider adjusting your fasting schedule to align better with your body's natural rhythms. I cannot recommend Dr Pelz’s book, Fast Like a Girl enough, it’s a guide and companion for the journey.
Seek Support: Joining a community or finding a fasting buddy can provide encouragement, share experiences, and offer advice. Remember, the journey is always easier when shared with like-minded individuals. And remember there are plenty of generous humans in forums if you don’t have like-minded friends or family.
Today, I'm in a place of contentment.
I sleep soundly, rarely fall ill, and love the control I have over my body. I've changed my relationship with food and have a clearer understanding of my body's needs. As for the future of my fasting journey? I'm here to stay. I've made fasting a part of my lifestyle, and with new goals set, I'm excited for what's to come.
What I'm focussing on in the coming months:
- Eating the right foods in sync with my cycle; ketobiotic and hormone feasting
- Discipline, focus & consistency
- Discovering more nourishing recipes
