A Woman’s Guide to Using the Healing Power

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Introduction to Fast like a Girl

Ready to discover how fasting can harmonize with your body’s rhythm to help you achieve your wellness goals? When you think about fasting, do you imagine a monk living on nothing but air and sunlight? Or perhaps you picture going days on end without a single bite of food? Let’s clear up some misconceptions right off the bat: fasting doesn’t have to be that extreme!

In Dr. Mindy Pelz’s enlightening book, Fast Like a Girl, you’ll find descriptions of fasts that last up to, and even beyond, 72 hours. But don’t worry, that’s not the norm. The main element cornerstone of the fasting lifestyle is intermittent fasting, which usually involves going 13 to 15 hours without food each day. Not so scary now, is it?

If you’re still feeling a bit hesitant, that’s okay! This handy guide is going to demystify the science behind fasting. It will also introduce you to a concept known as ‘metabolic switching,’ and explain how fasting can sync up with a woman’s hormonal cycle. We’ll cap it off with a 30-day reset plan to help you ease into fasting, complete with some savvy tips for breaking your fast in a way that aligns with your goals.

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.

Before we jump in, let’s clarify something. In this context, the term “woman” refers to anyone who has a hormonal cycle of estrogen, testosterone, and progesterone. This includes individuals who have experienced menopause, or those who may not have their period due to stress or birth control.

All right, let’s get started on this exciting journey!

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About Dr. Mindy Pelz

Dr. Mindy Pelz is a well-known holistic health expert who educates women about their bodies. She teaches her “5-Step Approach” to empower people to use fasting, diet variation, detoxing, stress management, and lifestyle changes to achieve optimal health and slow down aging.

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.

She has a popular YouTube channel, three bestselling books, and a members-only Facebook group. Her podcast is ranked within Apple’s top 40 US science podcasts. Pelz has been featured in various media outlets and lives in San Jose, CA with her family.

StoryShot 1: It’s More About What You Eat Than How Much You Eat

We’ve all heard that age-old dieting advice: “calories in must be less than calories out.” This mantra has been repeated for years, telling us if we eat fewer calories than we burn, we’ll shed pounds and become healthier. But recent studies suggest it’s less about the quantity you eat, and more about when you eat.

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.

Another study in 2020 in Cell Metabolism found that people who consumed their meals within a 10-hour window experienced enhanced metabolic effects compared to those who ate the same meals over a 14-hour period. Just by adding four hours of fasting, with no changes to their diet, people observed significant metabolic changes. But how does that work? Let’s explore the fascinating science of fasting.

StoryShot 2: Metabolic Switching Helps Us Lose Weight and Stay Healthy

Our ancestors adapted to have energy reserves even after fasting. They feasted during the day, and their bodies entered a fasting state overnight. Come morning, they needed enough energy to scavenge for more food. This energy was supplied by ketones their bodies produced while fasting. This changeover from using glucose for energy to ketones is what we call metabolic switching.

So what’s metabolic switching? Essentially, it’s the body’s transition from a sugar-burning mode to a fat-burning mode. When we’re not fasting, our bodies are in sugar-burning mode, using the glucose from our food for energy. But when we’re fasting for an extended period, our bodies switch to the fat-burning system for energy. Sugar is stored as glycogen in our muscles, liver, and fat. Exercise helps burn glycogen in muscles, but through fasting, we can start tapping into the glycogen stores in our liver and fat tissues too.

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But that’s not all! When fasting, our bodies regenerate neurons damaged by exposure to toxins and excess sugar. They also repair our mitochondria, reduce the risk of developing cancer, and balance our gut health. 

This metabolic switching was a perfect fit with the lifestyle of our ancestors. Today, however, we rarely reach a fully fasted state due to our around-the-clock access to food. The benefits of fasting change depending on the length of the fast, and we’ll delve into the different fasting windows and their benefits a little later. But next, let’s examine another crucial factor that influences the science of fasting: a woman’s hormonal cycle.

StoryShot 3: The Female Hormonal Cycle Affects Mood

Before we delve into how fasting and the female hormonal cycle intertwine, let’s first take a moment to understand the basics of this hormonal cycle. Each cycle begins on the first day of menstruation and ends on the first day of the next period. The average cycle lasts 28 days, though it’s entirely normal for it to be a little shorter or a bit longer.

On day one of the cycle, when menstruation begins, the levels of three hormones – estrogen, testosterone, and progesterone – are at their lowest. As the uterus sheds its lining, the body incrementally replenishes its estrogen reserves, preparing for the upcoming ovulation. This process prompts the uterine lining to regenerate and thicken.

Ovulation typically takes place between the 11th and 15th days of the cycle. Around day 13, estrogen levels peak, coinciding with the height of ovulation. This rise in estrogen often fosters a sense of optimism, as it aids in the production of mood-boosting neurotransmitters like dopamine and serotonin. Coupled with an increase in testosterone, this period is when a woman often feels her happiest and most empowered.

Following ovulation, from days 16 to 18, hormone levels take a dip as the body prepares for progesterone production. This often results in a decrease in energy levels. Around day 19, progesterone production begins, a crucial step in readying the uterus for a potential fertilized egg. If no fertilization occurs, progesterone production ceases. As both progesterone and estrogen levels wane, the uterus gets set to shed its lining, marking the start of the next menstrual cycle.

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StoryShot 4: A Woman’s Hormonal Cycle Can Work in Sync With Fasting

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.

The optimal time to fast is during the power phases when your body is generating estrogen. Fasting can lower insulin levels, which is beneficial for estrogen production. Fasts of any length during these power phases can be advantageous. Pelz encourages experimenting with different fasting durations, from intermittent fasting to 72-hour fasts. For longer fasts, like 24 hours or more, remember to give your body ample time to recover before embarking on another prolonged fast. It’s not advisable to squeeze in more than one 72-hour fast per cycle!

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.

Lastly, the manifestation phase coincides with a surge in testosterone production. Given the limited research on female testosterone levels and fasting, Pelz recommends, based on male studies and her clinical observations, that fasts during this phase should not exceed 15 hours a day.

In summary, during the first power phase (days 1-10), you can try fasting for durations ranging from 13 to 72 hours. The manifestation phase (days 11-15) calls for shorter fasts, ideally between 13 and 15 hours a day. The second power phase (days 16-19) welcomes fasts of any length. Lastly, from day 19 until the start of your next period (the nurture phase), it’s generally a good idea to steer clear of fasting. There you have it! With this guide, you can tailor your fasting habits to sync with your cycle, maximizing the potential benefits of both. Just remember, everyone’s body is unique, so always listen to yours and make adjustments as needed.

StoryShot 5: Learn The Different Forms of Fasting and Dr. Mindy Pelz’s 30-Day Reset Program

Guess what? All fasts aren’t created equal! According to Dr. Pelz, there are six unique fasting durations you can play with. Let’s break them down:

1. Intermittent fasting: This is when you fast for 12 to 16 hours a day. It’s a great starting point if you’re new to fasting.
2. Autophagy fasting: This one kicks off at the 17-hour mark, when your cells start to repair themselves – pretty cool, right?
3. Gut reset: For this, you’d fast for a full 24 hours. It’s a mini-cleanse for your digestive system.
4. Fat-burner fast: This is a 36-hour fast, designed to get your body into serious fat-burning mode.
5. Dopamine-reset fast: Lasting 48 hours, this fast helps reset your dopamine levels.
6. Immune system reset: Last, but not least, a fast that’s 72 hours or more gives your immune system a bit of a reboot.

Whoa, wait a minute – 72 hours? That’s three whole days without food! Now, if that sounds a tad intimidating, take a deep breath. It’s OK to feel a bit overwhelmed. Just like you wouldn’t run a marathon without training, it’s unwise to dive headfirst into a 72-hour fast without some preparation. Starting slow and gradually building your fasting endurance over time is the key.

If you’re looking for a gentle introduction into the world of fasting, Dr. Pelz suggests a 30-day reset. It’s a carefully designed program that combines different fasting lengths, aligned with your hormonal cycle.

For first-timers, a two-week pre-reset is recommended before diving into the 30-day reset. During these two weeks, say goodbye to hydrogenated oils, synthetic ingredients, and high-sugar or refined-flour foods. Instead, welcome good fats and wholesome proteins into your diet. And here’s the fun part – start shrinking your eating window. You can do this by delaying breakfast by an hour or having dinner an hour earlier. Then, each day, tighten this window by another hour until you’re comfortably fasting for 13 hours a day.

When you’re ready for the full 30-day reset, continue to steer clear of unhealthy oils, artificial ingredients, refined sugars, flours, and alcohol. Kickstart the reset on the first day of your period. Here’s the game plan: fast for 13 hours from days 1 to 4, up it to 15 hours on day 5, and then aim for 17 hours from days 6 to 10. Dial it back to 13 hours from days 11 to 15, then increase to 15 hours from days 16 to 19. Lastly, take a break from fasting from day 20 through day 30.

Once your next period arrives or when your 30 days are up, you’ll be ready to try longer fasts and design a fasting lifestyle that suits your unique body. So, are you ready to take the plunge? Remember, the journey of a thousand miles begins with a single step.

StoryShot 6: Learn The Different Types of Eating and How to Break a Fast

So far, we’ve delved into the transformative powers of fasting, how it can harmonize with your hormonal cycle, and even discussed a 30-day reset plan. Now, let’s zoom in on an essential part of fasting—the food you choose to eat during non-fasting hours.

There are two distinctive styles of eating you can consider while fasting: a ketobiotic diet and hormone feasting.

The ketobiotic diet draws its roots from the well-known ketogenic diet, but with a twist to work in harmony with a woman’s cycle and a fasting lifestyle. Pelz suggests a daily intake consisting of 75 grams of clean protein and a maximum of 50 grams of carbohydrates. What’s more, over 60% of your food intake should be healthy fats. This balance is designed to keep glucose levels low, which can aid during the power phases of your cycle.

On the flip side, hormone feasting is predominantly designed to support progesterone production. This is crucial during the manifestation and nurture phases when your hormone levels are at their peak. The nutritional split for this style of eating is no more than 150 grams of carbs, a maximum of 50 grams of protein, and as many healthy fats as you like.

Now, let’s address an aspect of fasting that often goes unnoticed—breaking the fast.

At first glance, it seems simple enough: stop eating, then start eating again, right? However, if you want to reap the full benefits of your body’s efforts during fasting, it’s vital to choose your first post-fast meal wisely. Your fasting goals should guide this choice.

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.

If you’re fasting with a goal to build muscle, aim to break your fast with protein-rich foods. Eggs, sausage, beef jerky, and chicken are great options for meat eaters. For vegans, consider broccoli, mushrooms, chickpeas, avocado, and plant-based protein shakes.

When your goal is to burn fat, the best food to break your fast with might surprise you—it’s fat! Yes, you read that right. Good fats can help stabilize blood sugar and typically don’t disrupt the fasting state, allowing your body to continue burning body fat. In fact, consuming fat after fasting doesn’t technically break your fast; it allows you to extend your fasting period. Some good sources of fat include avocados, bone broth, any type of nut or nut butter, and olives.

Fast Like a Girl Summary and Review

In essence, fasting isn’t a cookie-cutter solution—it’s a flexible strategy that can be adapted to suit any lifestyle. The key to successful fasting lies in comprehending how it impacts your body and interacts with your hormone levels, providing you with a launching pad to customize a schedule and diet that aligns with your needs.

When embarking on your fasting journey, it’s essential to consult with your primary care physician and to stay in tune with your body. Keep in mind that we’re all wonderfully unique, so what works wonders for your best friend may not necessarily work the same magic for you. And guess what? That’s perfectly fine! Be open to a little bit of trial and error, and be kind to yourself in the process. If you’ve got an exciting vacation on the horizon, it might not be the best time to kick off your 30-day reset. Or if you indulge in a delicious holiday feast with loved ones, don’t be too hard on yourself. Just bounce back into your fasting routine the next day. Remember, patience is key—you may need a little time to start seeing the results. But rest assured, our bodies are biologically equipped for this.

Happy fasting!

Fast like a Girl Rating

We rate Fast Like a Girl 4/5. How would you rate Dr. Mindy Pelz’s book based on our summary?

Fast like a Girl Cheat Sheet PDF Infographic and Tools

Get the cheat sheet infographic summary of Fast Like a Girl on the StoryShots app.

Interactive Fasting Guide for Women

Welcome to your ultimate Interactive Fasting Guide for Women! This resource provides detailed information, personalized planning, and progress tracking to help you optimize your fasting journey. Explore each section to learn more and make the most of the interactive features!

Step 1: Understand Types of Fasting

Click on this section to learn about different fasting methods. Understanding these types will help you choose the best approach for your body and lifestyle.

• Intermittent Fasting (IF): Alternating periods of eating and fasting. Common methods include:
  • 16/8: 16 hours fasting, 8 hours eating window
  • 5:2: Eating normally for 5 days, restricting calories for 2 non-consecutive days
• Time-Restricted Eating (TRE): Limiting daily eating window, typically to 8-12 hours
• Extended Fasting: Fasting for 24 hours or more, typically done less frequently

Step 2: Know the Benefits

Expand this section to discover the potential benefits of fasting. Understanding these can help motivate you and set realistic expectations for your fasting journey.

• Improved insulin sensitivity: Helps manage blood sugar levels more effectively
• Enhanced fat burning: Encourages the body to use stored fat for energy
• Better cognitive function: May improve focus, clarity, and memory
• Hormonal balance: Can help regulate hormones related to hunger and metabolism
• Increased longevity: May promote cellular repair processes that could extend lifespan

Step 3: Align with Your Cycle

This crucial section explains how to adjust your fasting schedule according to your menstrual cycle phases. Use this information to optimize your fasting plan in the Interactive Fasting Planner below.

• Follicular phase: Longer fasts (16-20 hours) – Energy is typically higher
• Ovulatory phase: Moderate fasts (14-16 hours) – Still feeling energetic
• Luteal phase: Shorter fasts (12-14 hours) or no fasting – Energy may dip, increased hunger
• Menstrual phase: Listen to your body, gentle fasting if comfortable – Focus on self-care

Step 4: Implement Successfully

Explore this section for practical tips on how to implement fasting effectively and safely. These guidelines will help you navigate common challenges and maintain a sustainable fasting practice.

• Start gradually and listen to your body
• Stay hydrated during fasts
• Break fasts with nutrient-dense, whole foods
• Combine fasting with a healthy diet and lifestyle
• Adjust fasting schedules based on your menstrual cycle

Step 5: Monitor and Adjust

This section provides guidance on how to track your progress and make necessary adjustments. Use these tips in conjunction with the Progress Tracker below to optimize your fasting regimen over time.

• Keep track of your energy levels, mood, and overall well-being
• Adjust fasting duration and frequency based on your body’s response
• Consult with a healthcare professional if you experience any concerns

Fast Like a Girl Cheat Sheet: Interactive Fasting Planner

Use this Fast Like a Girl Cheat Sheet to create a personalized fasting plan based on your menstrual cycle. Enter your cycle information and click “Generate Fasting Plan” to receive customized fasting recommendations for each day of your cycle.

First day of last period: Average cycle length (days): Generate Fasting Plan

Fast Like a Girl Cheat Sheet: Progress Tracker and Symptom Logger

Use this Fast Like a Girl Cheat Sheet to log your daily fasting experience and track your progress over time. Enter your fasting duration, energy level, mood, and any symptoms you experience. The chart below will visualize your fasting duration and energy levels, helping you identify patterns and make informed adjustments to your fasting practice.

Fasting Duration (hours): Energy Level (1-10): Mood: Great Good Neutral Poor Bad Symptoms (comma-separated): Log Progress

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