FASTING. SHOULD YOU? OR SHOULDN’T YOU?

Fasting, especially intermittent fasting, has gained so much popularity over the last several years as it is positioned to have enormous health benefits, but emerging research suggests that maybe we should reconsider this whole fasting idea…especially women.

Without further ado, let’s dive into the top five reasons why women should reconsider fasting.

Hormonal Impact

Let’s face it, a woman’s body is complex and full of hormonal fluctuations and differences, and research shows that morning fasting can disrupt two of these key female hormones - estrogen and progesterone. This disruption can negatively affect reproductive health and lead to irregular menstrual cycles, especially in premenopausal women. In some cases, long-term intermittent fasting has been linked to endocrine dysfunction and subsequent weight gain, particularly in active women.

According to research, fasting can affect the hypothalamic-pituitary-ovarian (HPO) axis, which helps regulate female reproductive hormones. One study found that intermittent fasting can reduce luteinizing hormone (LH) and estrogen levels, potentially leading to menstrual irregularities. Eating a breakfast full of protein first thing in the morning helps stabilize hormones and support reproductive health.

As it’s been stated, women are not small men and can be more sensitive to stress-related hormonal changes, and fasting can exacerbate stress. Not only are reproductive hormones affected but, research indicates that skipping meals, particularly breakfast, can increase cortisol levels—the body’s primary stress hormone. And as we all know with the rise in cortisol awareness, chronically elevated cortisol can lead to increased fat storage, fatigue, and mood disorders. Skipping the fast and starting your day with a protein-rich, healthy carb, and touch of fat meal can help lower cortisol levels and promote a more balanced stress response.

Metabolism

Studies show that eating in alignment with your body’s circadian rhythms is crucial for optimal fat metabolism. Research from Vanderbilt University suggests that fasting in the morning and consuming calories later in the day can disrupt our natural circadian rhythm and slow down our fat-burning ability. When you eat breakfast, your body is better equipped to utilize nutrients efficiently, where as eating late-night meals can lead to increased fat storage.

In fact, when women fast for extended periods of time, their bodies start to break down muscle (instead of just fat) for energy. This can lead to a slower metabolism, and having more lean muscle mass is a key factor in determining how many calories your body burns at rest.

So what helps to regulate metabolism? The thyroid gland, and fasting can lower thyroid hormone levels, particularly T3, which can lead to a slower metabolic rate. This can result in fatigue, difficulty losing weight, and other metabolic concerns.

Mental and Physical Energy

Women who fast in the morning may experience decreased energy levels, brain fog, and mood swings. Starting the day without food can cause a drop in blood sugar levels, making it harder to concentrate and be productive. For women who are physically active, skipping breakfast can reduce performance and increase the risk of fatigue during workouts, as the body lacks the necessary fuel for energy.

Not only will physical performance decrease, but research shows that women who skip breakfast tend to perform worse on memory and cognitive functions as well . Not to sound like a broken record, but a nutrient-dense breakfast - protein, carbs, fiber, and some fats - will fuel your body for your workouts and your brain function, so that you can stay focused, motivated, and clear throughout the day.

Muscle Preservation

Suffice it to say, preserving muscle mass is crucial for overall health and metabolic function. Studies show that fasting may even lead to muscle catabolism, where the body breaks down muscle tissue for energy. When you fast in the morning, and then head to a workout, your body lacks the nutrients it needs to fuel muscle repair and growth. So instead of using just fat for fuel your body may shift to breaking down muscle proteins to generate energy.

We don’t want our body to use muscle for fuel as having more muscle mass is the key to a lean physique and crucial for bone and joint health to prevent injury and maintain strength, so we want to keep and build as much muscle as we can!

Conversely, if you workout fasted, you may not have sufficient energy to perform your best which can negatively impact muscle preservation and growth. Without adequate nutrition, muscle recovery can be delayed, leading to potential muscle loss over time.

Fasting can make it challenging to consume the necessary nutrients to support muscle maintenance pre and post-workout. To say it simply, women need sufficient protein, vitamins, and minerals to keep their muscles strong and healthy and fasting may not be the way to achieve the muscle growth and preservation we want and need for a long, healthy life.

IF YOU FAST, HOW SHOULD YOU DO IT?

So you still want to fast? We get it. Fast overnight!

Fasting overnight can help you balance your hormones and manage cortisol levels more effectively. Overnight fasting aligns with the body's natural circadian rhythm, in order to regulate hormone production, including cortisol, instead of a morning fast that stresses hormones like cortisol.

Before you start your overnight fast, eat a balanced and healthy dinner (high protein, a healthy/complex carb, and a bit of fat) 2-3 hours before bed to allow yourself to digest and fast through the night as this will aide with muscle repair and growth all while supporting muscle mass maintenance. Then, by the morning you are ready to re-fuel without feeling heavy or like you are forcing a meal just to regulate hormones and avoid fatigue.

Another overnight fast benefit? Fasting overnight can improve your sleep quality by aligning with the body’s natural circadian rhythm. Overnight fasting takes advantage of the body’s natural fasting period during sleep, ultimately enhancing metabolic processes like burning fat and improving insulin sensitivity.

So it’s not a 100% no to fasting, it’s a shift in the fasting time period to more align with your body’s natural rhythm to support your growth and overall health.

SUM IT UP, SIS

You want to build muscle? You want to maintain muscle? You want to have a healthy, energetic, and vibrant life? Fasting might not be the answer - at least not the standard morning/intermittent fast.

Instead of skipping your morning meal in hopes of losing fat and cutting weight, aim to eat foods high in protein and complex carbs to fuel your body and brain, and not just for more energy in your workout.

Simply by skipping the fast and fueling in the morning you an better align with your body's natural rhythms and enhance your overall long-term health and well-being. Remember, hormonal health, blood sugar regulation, cognitive function, muscle preservation, and stress management are all impacted by morning meals, so even if just for a week, consider fueling your body with a nutritious breakfast, fuel pre and post-workout, and JUST SEE what happens to your mind, body, and overall quality of life.

Happy Fueling.