Intermittent Fasting Explained: What Every Woman Needs to Know

The phrase intermittent fasting has become a buzz word in the health and wellness space with everyone eager to give it a try. With claims of improving digestion, enhancing energy and improving fat loss, it’s no wonder so many people are curious!. But as with most health trends, what works wonders for one person might not be the right fit for another. 

Should I be intermittent fasting? Is a question I get asked a lot by my clients and the answer isn’t one-size-fits-all. So let’s break down the benefits and potential downsides to see if intermittent fasting is something you should try

What is Intermittent Fasting?

Intermittent fasting refers to cycling between periods of eating and fasting (not having any food). Common patterns include 16:8 (16 hours of fasting, 8-hour eating window) or 12:12, among other combinations.

Benefits of Intermittent Fasting

When done mindfully, intermittent fasting can offer some amazing benefits to the body

1. Gives the Digestive System a Break: Your gut is constantly working to break down food, absorb nutrients, and eliminate waste. Intermittent fasting allows the digestive tract to rest and repair, which can improve digestion and reduce bloating for some.

   
   

2. May Improve Blood Sugar Regulation: Intermittent fasting can support more stable blood sugar levels by reducing the frequency of insulin spikes throughout the day. Over time, this can improve insulin sensitivity, allowing your cells to respond more effectively to insulin and better manage glucose. This is especially beneficial for those dealing with insulin resistance or blood sugar imbalances.

   
   

3. Supports the Body’s Natural Detoxification Process: Intermittent fasting supports the body’s natural detoxification by giving the digestive system a break and allowing more energy to be directed toward cellular repair processes like autophagy. During this time, the body clears out damaged cells, reduces oxidative stress, and promotes regeneration.

   
   

4. Fat Loss and Weight Management – By reducing the eating window, IF can naturally lower calorie intake and encourage the body to burn stored fat for energy.

1. Longevity – Some research suggests intermittent fasting may activate longevity pathways and promote a longer, healthier lifespan. This is largely due to its ability to reduce oxidative stress, enhance mitochondrial function, and stimulate autophagy which aids in disease prevention and slower aging.

   
   

Can Intermittent Fasting Help Me Lose Weight?

A lot people turn to intermittent fasting as a method to aid in weight loss. While fasting can lead to fat loss by naturally reducing calorie intake, improving insulin sensitivity, and optimizing metabolism and overall impact it has on our health isn’t that simple.

How Intermittent Fasting Can Aid in Weight Loss:

• It shortens the eating window, which can reduce mindless snacking.

• It can improve metabolic flexibility (your body’s ability to use fat for fuel).

• It may regulate hunger hormones like ghrelin and leptin in the short term.

But Here’s Where It Can Go Wrong:

• Over-restricting your diet can lead to overeating: Many people find themselves ravenous after a long fast, leading to binge-like patterns or poor food choices during their eating window.

• Hormonal backlash: This is Especially important for women, as extended fasting periods can send signals of starvation to the body, disrupting thyroid hormones, sex hormones, and metabolic functions

• It’s not sustainable for everyone: Weight loss that depends on rigid eating windows can become hard to maintain that may cause stress around food and lead to weight gain down the road

Fasting isn’t the magic answer for weight loss and it’s certainly not a replacement for nourishment, balanced meals, and addressing the root causes behind weight gain (like inflammation, poor digestion, or hormonal imbalance).

Men vs Women

Intermittent fasting can impact men and women differently due to variations in hormones, metabolism, and our reproductive health.

Men generally respond more favourably to intermittent fasting which can support fat loss, improve insulin sensitivity, enhance growth hormone levels, and increase testosterone. Since men’s hormonal cycles are relatively stable day to day and run on a 24 hour cycle IF tends to be well-tolerated, and even beneficial, for metabolic health, energy, and mental clarity.

Women on the other hand, especially those of reproductive age, can be more sensitive to fasting becuase on the impact it has on our caloric intake, cortisol, insulin, and reproductive hormones like estrogen and progesterone. Extended fasts paired with very low calorie windows may disrupt the menstrual cycle, impacting ovulation, or increase stress hormones (like cortisol), leading to fatigue, irritability, or suppressed thyroid function.

That being said, many women can still benefit from IF when the approach is more gentle such as doing a 12–14 hour fast, or fasting only a few days a week, especially during the follicular phase of the menstrual cycle.

If you're dealing with underlying health concerns, intermittent fasting should not be the go to solution to resolving your symptoms, you have to address the root cause of the issues first

When Intermittent Fasting Might Not Be Supportive

So despite the hype, intermittent fasting isn’t right for everyone. In some cases, it may actually do more harm than good, especially for those already dealing with gut issues, stress, or hormone imbalances.

1. Can Increase Stress on the Body Fasting is a mild stressor on our body. For some, it can build resilience. but for others (especially women with adrenal dysfunction or high cortisol), it can make things worse. If you're already burnt out or running on empty, skipping meals might only add fuel to the fire.

2. May Disrupt Hormone Balance Women, in particular, can be more sensitive to fasting. Restricting food for long periods may impact thyroid function, sex hormones, and blood sugar regulation, leading to fatigue, mood changes, or worsened PMS symptoms.

3. Can Aggravate Gut Issues for SomeIf you struggle with bloating, constipation, or irregular bowel movements, long fasting windows can actually slow down gut motility. This is because regular eating helps stimulate the migrating motor complex (MMC), a wave-like motion that clears food and bacteria through the digestive tract between meals. When meals are skipped or too far apart, the MMC may not be activated as frequently, potentially leading to stagnant digestion, increased bloating, or bacterial overgrowth. Fasting can also sometimes trigger or worsen symptoms if your body is already in a state of stress or imbalance.

4. Can Lead to Disordered Eating Habits If you have a history of restrictive eating or an unhealthy relationship with food, intense fasting can be a slippery slope. It’s important to approach fasting with intention, not as a way to "earn" or "make up" for calories.

So, Is Intermittent Fasting Right for You?

Before jumping on the fasting train, ask yourself:

• How is my current stress level?

• Am I sleeping well?

• Are my hormones and blood sugar balanced?

• Do I feel energized between meals, or do I crash?

• How is my digestion?

For many, starting with a gentle approach like a 12:12 window (12 hours fasting, 12 hours eating) can offer benefits without overloading the system. If that feels good, you can experiment further, with professional support, of course.

Intermittent fasting can be a helpful tool, but it’s not a magic fix. It’s most effective when built on a strong foundation, like a balanced diet, regular movement, stress management, and quality sleep. Before diving into fasting, it’s important to make sure those basics are in place, as fasting works best when it’s personalized to your body’s unique needs and rhythms.