A Holistic Approach to Eating for Health
Intermittent fasting (IF) is not a diet, but rather a pattern of eating and fasting (abstaining from food). It is a powerful way to improve metabolic health, support digestion, regulate blood sugar, and even aid in weight management—without the need for calorie counting or food restrictions.
General Benefits of Intermittent Fasting:
Burns fat
Cleans the liver fat storage
Clears cellular waste
Lowers blood sugar
Reduces inflammation
Increases energy and mental clarity
Benefits the brainGetting Started
Begin with a 12-hour fasting window between dinner
and breakfast (e.g., 7 PM to 7 AM). This simple shift allows the digestive
system to rest and helps the body begin regulating blood sugar and insulin more
effectively.
No food, only liquids ~ what to drink?
During the fasting window, it’s best to stick with:
Water (preferably) –
Choose a clean source such as spring, filtered, or distilled water.
Tip: Adding a pinch of healthy salt can help support hydration and
electrolyte balance, making fasting easier.
Herbal teas – Start your day with black or green tea if you need a bit of alertness, then transition to calming or digestive herbal teas like chamomile, honey-ginger, dandelion, lavender, or tulsi.
Swiss water–processed decaf coffee – If you truly need a coffee fix, opt for a clean decaf made without chemicals.
Once you feel comfortable, gradually extend the fasting
window to 14–16 hours, creating an 8-hour eating window. Many
people find success by finishing their last meal between 4–5 PM and breaking
their fast the next morning around 7–9 AM.
Women versus Men: Different Rhythms, Different Needs
Fasting impacts women and men differently due to hormonal rhythms.
Men often do well with consistent 16:8 fasting (16 hours fasting, 8 hours eating) and may even fast daily.
Intermittent Fasting for Women: Honouring the Hormonal Rhythm
For Women: Syncing Fasting with Your Cycle
Due to hormonal fluctuations, women should adjust fasting to match their cycle phases:
Power Phase (Days 1–10): Estrogen rises—ideal for longer fasts (16–24 hours). Eat low glycemic, nutrient-dense foods (leafy greens, seeds, berries).
Ovulation (Days 10–15): Hormones peak—limit fasting to 12–15 hours. Support the liver with lemon, turmeric, and cruciferous vegetables.
Second Power Phase (Days 16–19): Hormones dip—longer fasts (up to 24 hours) may be tolerated. Keep carbohydrates lower and include healthy fats.
Nurture Phase (Days 20–28): Progesterone rises—fasting can be more stressful. Opt for shorter fasts (12–14 hours) or skip fasting altogether.
During menstruation: Focus on gentle nourishment. Include iron-rich foods and B vitamins. Rest is as important as rhythm.
Intermittent Fasting in Menopause
Supporting Hormones, Energy, and Metabolism
Intermittent fasting during menopause can:
· Support metabolic health and weight balance
· Improve insulin sensitivity
· Reduce inflammation and brain fog
During perimenopause and menopause, most women benefit from a gentle 12–14 hour fasting window, especially in the beginning.
For women in perimenopause and menopause, intermittent fasting can be a powerful ally—but it must be approached with mindfulness and flexibility. During this life stage, most women benefit from a gentle 12–14 hour fasting window, especially in the beginning. As estrogen and progesterone naturally decline, the body becomes more sensitive to stress, including metabolic stress from fasting. That means your fasting strategy should prioritize nervous system support, blood sugar balance, and adrenal health.
Once your body adapts and if energy remains stable, you may
gradually extend to a 16-hour fast a few days per week. Pair this with nourishing,
protein-rich meals and healthy fats to support hormonal balance and
reduce insulin resistance—a common issue in menopause.
If sleep issues, fatigue, or increased anxiety occur, it’s a sign to reduce the fasting window or take a break altogether. The goal is not to push through, but to support your body in this new hormonal landscape. Prioritize minerals (especially magnesium and potassium), adaptogens (like ashwagandha or rhodiola), and deeply nourishing meals during your eating window.
In perimenopause and menopause, declining hormones make the
body more sensitive to stress.
Start with a 12–14 hour fast, and only
increase if energy, sleep, and mood remain stable.
Avoid pushing through
fatigue, be flexible. Focus on adrenal support (with adaptogens, minerals, and protein).
Listen to your body; if it feels stressful or it causes sleep issues, scale back. The goal is balance — not restriction!
If fasting feels stressful, it may be increasing cortisol — your stress hormone — which can work against your goals.
What If You’re Hungry After 7 PM?
While the goal is to gradually reduce evening eating, it’s
more important not to trigger stress by going to bed hungry. If you need a
small snack, choose low-glycemic, nourishing options that won’t spike
blood sugar:
½ avocado with hemp seeds & sea salt
✓ A handful of pistachios or
almonds
✓ ½ cup of chickpeas or lentils
with olive oil & lemon
✓ Ground flaxseed or chia in yogurt or smoothie
✓ Zucchini noodles tossed in
pesto
✓ A spoonful of coconut oil in oatmeal
A Final Word
Even a 14-hour fasting window can bring tremendous
benefits—better digestion, reduced inflammation, and more stable energy. But
fasting should always support your well-being, not stress your system. It’s
okay to break a fast early if your body asks for it.