Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones

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There are two distinctive styles of eating you can consider while fasting: a ketobiotic diet and hormone feasting. Let’s dive into some interesting research. A 2018 study published in the Journal of Nutrition and Healthy Aging found that obese individuals saw significant metabolic improvements just by shrinking their daily eating window. Participants ate whatever they fancied, but restricted their eating to an 8-hour period – and the results were stunning. Attributing a sudden miraculous recovery from “chronic fatigue syndrome that made it impossible to do even the simplest daily life tasks”, to diet, because when the “depressive haze disappeared overnight”, this was a direct result the healing power of food, is a HUGE red flag. Dry Fasting. Unlike the other fasts, during a dry fast you’ll also abstain from drinking any water or liquids. There are a lot of reasons why dry fasting is great. Research shows us it can decrease inflammation and increase BDNF. BDNF is fertilizer for your brain. Incorporating dry fasting into your weekly diet variation, for those of you that want better brain clarity, improved memory, and better mobility, this would be the one you would do. I recommend a maximum of 12-24 hours of dry fasting, however I do not recommend that you dry fast for more than 24 hours. Dry fasting is definitely for the more expert faster. We won’t cover all the specific foods that best complement a healthy fasting lifestyle, but you’ll get a solid foundation to start fasting safely. Plus, you’ll be armed with the knowledge to tailor a fasting lifestyle that’s a perfect fit for your unique body.

I really enjoyed the customized section of fasting time frames for different conditions. (For example with adrenal fatigue you must go at a totally different pace.) And I really liked the recipes for breaking a fast so your body is truly repairing itself and then renourishing. On the other hand, fasting can negatively impact progesterone production. Increased stress during fasting can elevate cortisol levels, which can hinder progesterone production during the nurture phase. Additionally, progesterone thrives with higher glucose levels, which fasting reduces. Hence, it’s best to avoid fasting during the nurture phase when your body is busy creating progesterone. hours is when most people begin to create ketones. Ketones are a sign that your liver has moved burning sugar to burn fat for energy. Furthermore, ketones are neuroprotective and will go up to the brain, giving you energy and better mental clarity. In the section about compressing the eating window, Pelz assures that “coffee and tea with a small amount of MCT oil and “clean cream” can work to kill hunger,” but advises that “if you like cream in your coffee, make sure if doesn’t have any chemicals or sugar in it as this will spike your blood sugar too much”.

About Navigating Hormone Balance With LeAnn Rimes

Fast Like a Girl is a must-have-guide for resetting your hormones, ageing beautifully and looking and feeling fantastic. But even more importantly, following Dr. Mindy’s guidance can have a profound impact on generations to come because fasting is the ultimate detox. Buy a copy for your daughters and granddaughters, teach them to Fast Like a Girl and help put an end to this epidemic of hormone imbalances, infertility and – ultimately – on the chronic illnesses in our children. – Donna Gates M Ed, ABAAHP, internationally bestselling author and founder of The Body Ecology Diet It's amazing that once we stop eating (after just 17 hours) the cells literally rebuilt and heal themselves and we don't need to do anything for it.

Fundamentally, there are three variations to women’s menstrual cycle. Here is how to fast around these variations: Regular menstrual cycle Water Fasting. The purpose of a 36-48 hour water fast is really to keep insulin down and go after stored sugar. One of Dr. Fung’s key strategies for releasing long-standing weight is fasting for these longer periods. If you are extremely weight loss resistant then you are going to want to implement the 36 hour fast on a weekly basis. Many of you will notice with this fast the beginning of stem cells being released. Stem cells are repair cells, so often I will have patients of mine do a 36 hour fast to heal a musculoskeletal injury. When you get to this type of longer fast, you can also start playing with cycling your fasts. Thrifty gene" allowed our ancestors adapt to natural cycles of famine and feasting. Today we override our genetic disposition by eating all day long which leads to health complications like diabetes and obesity. Her private coaching group, The Reset Academy, teaches women how to sync fasting with their hormones. Pelz has high-profile clients and has worked with Olympic athletes, actors, CEOs, and countless patients. Mind you, GRH needs insulin and glucose to fuel the process. Now, the problem is that fasting depletes the body’s insulin and glucose reserves.Each fasting phase has a type of diet to follow (either ketobiotic, or hormone feasting), as well as a fasting window (either 13-72 hours for autophagy fasting, 13-15 hours for intermittent fasting, or no fasting at all during the “nurture” phase). Dr. Mindy is the Warren Buffet of fasting. – Jesse Itzler, entrepreneur, New York Times bestselling author, endurance athlete and an owner of the Atlanta Hawks Now, let’s see how this cycle dovetails with fasting. Pelz breaks down the cycle into three distinct phases based on the dominant hormones: power, manifestation, and nurture. The cycle begins with the first power phase from day 1 to day 10, followed by the manifestation phase from day 11 to day 15. The second power phase runs from day 16 to day 19, and from day 20 onwards until the onset of the next menstruation is the nurture phase. Generally, both sexes have a hormone called Gonadotropin-Releasing Hormone (GRH). This GRH regulates the activities of our reproductive organs. In women, GRH’s regulation functions are coordinated – and for good reasons. They decide the cycles and schedules of women’s ovulation. Famine (>8 hours without food) switches our energy into ketogenic, fat-burning cycle which gives us clarity of mind, calm and energy that were important to hunt the next meal. If our ancestors got weak and tired when there was no food around...well, we wouldn't be around. Nature optimized for periods when food was scarce and that's what we need to create today with fasting.

This book also includes more than 50 recipes based on the two food plans—ketobiotic and hormone feasting—she created to best support women’s hormones. And it has recipes specifically created to break a fast such as her Coconut Cacao Chia Pudding. Fasting is such an incredible tool for our mental and physical health. Dr. Mindy is my go-to for fasting! She’s teaching women like me how to tap into our innate intelligence while minding our hormones. – Alexandra Elle, author of After the Rain and How We Heal Immune system reset: Last, but not least, a fast that’s 72 hours or more gives your immune system a bit of a reboot. Fasting is not a one-size-fits-all approach. Dr. Mindy Pelz is one of the leading experts in this area of fasting for women, and she truly understands how fasting is different for both men and women. If you’re a woman and want to get the most out of fasting, then this is the book for you. – Drew Manning, creator of TV show Fit2Fat2Fit and New York Times bestselling author of Fit2Fat2FitHowever, that doesn’t necessarily mean longer is better for everyone. For example, if you’re hoping to increase ketones, a 17 hour fast may be what you need, however if you’re trying to heal a musculoskeletal injury, you’ll want to work your way up to a 72 hour fast. I think it’s great Pelz has included such a variety of nutrient dense fruits, vegetables, and legumes, but the credibility train stops when they are separated out into lists based on nothing but an idea. If your aim is to improve your gut microbiome, opt for foods that are probiotic-rich, prebiotic, or polyphenol. Probiotic-rich foods introduce beneficial bacteria to your gut. Prebiotic foods nourish those bacteria. Polyphenol foods help restore your gut’s mucosal lining, a crucial step in overcoming leaky gut symptoms. Foods like fermented yogurt (including non-dairy options like coconut yogurt), kombucha, and a variety of seeds and seed oils can all be excellent choices.

Focus is on building hormones. Oestrogen is low so we need to build it throughdiet. Keep glucose low by eating low-carb/ sugar.The first section of Fast Like A Girl is all about the science of fasting. In the book, I bring you the best science with the most straightforward explanation of fasting. Plus, there’s a whole chapter on hormones and why you need to shift metabolically. I rewrote each chapter four times. There were days when I was almost in tears because I had to ensure that everything was something you would benefit from. I dug deep into those early chapters to make sure they hit home. I love the entire book, but especially the first sections are profound. About Navigating Hormone Balance With LeAnn Rimes Get a blood reader like the Keto Mojo for this step, and learn how to measure your blood sugar and ketones . You’ll take a reading right after you wake up and a second reading right before you eat your first meal. What you want to see is that blood sugar is decreasing and ketones are increasing. If this isn’t happening, you’ll want to try increasing your fasting window and also taking a closer look at your macros.