Intermittent Fasting for Women: A Guide to Safe Fasting

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Intermittent fasting is a great way to improve your health and well-being. However, fasting may affect women differently than men. In this article you will learn how to explain these differences. We’ll show you how to keep your hormones in balance and avoid menstrual irregularities.


Why does intermittent fasting affect women differently than men?

The reason is that hormone production is more constant in men than in women. In women, some hormones are produced only at very specific times in the cycle. Therefore, women are more sensitive to changes than men.

Intermittent fasting is an accurate example. Especially in the beginning, the transition means stress for your body. Adrenaline and cortisol levels rise, while fewer sex hormones such as estrogen and progesterone are produced.

This CAN lead to an imbalance of hormones. Hair loss, mood swings, sleep problems, or irregularities in your cycle may be signs.

This does not mean that intermittent fasting is not suitable for women!

However, you should keep a few things in mind, especially at the beginning:

1. Start gently

Easier fasting plans like 14/10 or “only” 12h of fasting are a great start. Or you select “Gentle Fasting” as a coach Journey. Even a break of 24h between fasting days is okay.

2. Listen to the signals of your body

Don’t push yourself through a fasting period if you don’t feel well. Rather, restart on another day.

3. Avoid stress and overly intense training

Provide balance and relaxation. On fasting days, for example, light yoga or cardio are a better choice than strength training or HIIT.

4. Eat a balanced diet

Drink enough water and incorporate healthy fats and plenty of protein into your meals. Studies show that it’s not just the total daily intake that matters, but also how it’s spread throughout the day. Eating only once a day (OMAD) is therefore less recommended for women.


When should women avoid intermittent fasting?

  • During pregnancy or breastfeeding
  • When being underweight
  • In case of hormonal imbalances or other diseases

If you feel unwell, please stop fasting and talk to your doctor.


This is how women fast in a healthy and safe way

Women can react more sensitively to intermittent fasting than men. However, if you follow our tips, you can also enjoy all the health benefits as a woman.

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