Your guide to female fasting

Your guide to female fasting

Everyone is jumping on the trend of fasting, but most of the information out there is based on the male hormone system.

Ladies, fasting should look a little different for us. Our hormones fluctuate throughout the month, affecting energy levels, metabolism, and how our bodies respond to food and exercise. Syncing fasting and training with your cycle can help you feel stronger, recover faster, and avoid unnecessary stress on your body.

Below is your guide to female fasting and training, designed to work with your hormones—not against them.

The Four Phases of Your Menstrual Cycle

Your cycle isn’t just about your period. It’s a monthly rhythm that impacts everything from your metabolism to muscle recovery. Here’s a quick breakdown:

  1. Menstrual Phase (Days 1–5) – Your body is shedding the uterine lining, and energy is lower.
  2. Follicular Phase (Days 6–14) – Estrogen rises, energy increases, and you feel stronger.
  3. Ovulation Phase (Around Day 14) – Peak estrogen levels make this the best time for strength and performance.
  4. Luteal Phase (Days 15–28) – Progesterone rises, energy fluctuates, and your body craves more recovery.

Now, let’s look at how to adjust fasting and training in each phase.

Menstrual Phase (Days 1–5) – Rest and Nourishment

No Fasting: Your body is already under stress, so skipping meals can increase fatigue and cravings. Instead, focus on steady nutrition, hydrating well, and prioritizing protein and iron-rich foods to support recovery.

Gentle Movement: Light strength training, mobility, and walking  are great here to aid circulation and reduce cramps. Avoid high-intensity workouts—your body is asking for rest.

Why It Matters: Pushing yourself too hard in this phase can increase stress hormones and worsen fatigue. Give your body the rest it needs so you can hit it hard later.

Follicular Phase (Days 6–14) – Peak Performance Window

Best Time to Fast: Estrogen is rising, making it easier to handle longer fasting windows (14-16 hours). Your body is insulin-sensitive, meaning it can efficiently burn fat for energy.

Train Hard: This is the best time for strength training, HIIT, and intense cardio. Your muscles recover faster, and you’ll feel stronger than in other phases.

Why It Matters: Your body is primed to build muscle and burn fat during this phase. Use this energy surge to maximize gains.

Ovulation Phase (Around Day 14) – Strength and Power

Maintain Fasting (14-16 hours): Your body is still in a good spot to handle fasting, but be sure to listen to hunger cues.

Push Your Limits: Your strength peaks, so take advantage of heavy lifting, high-intensity workouts, or endurance sports. You’re likely to hit a personal record during ovulation.

Why It Matters: With peak estrogen levels, your body is at its strongest. However, ligaments are looser, so be mindful of form to prevent injury - we suggest adding in joint specific strength training throughout your cycle to help prevent injury when ligaments are looser. 

Luteal Phase (Days 15–28) – Recovery and Adaptation

Reduce Fasting (12-14 hours): Hunger may increase due to progesterone, so don’t force extended fasting. Instead, prioritize balanced meals with protein and healthy fats.

Lower Intensity Workouts: Swap HIIT for steady-state cardio, Pilates, or light strength training. Recovery is key here—your body is using more energy to prepare for menstruation.

Why It Matters: Trying to train at high intensity or fast aggressively during this phase can lead to burnout, poor sleep, and increased cravings. Adjusting your routine helps you feel better and stay consistent.

Why Syncing Training and Fasting with Your Cycle Matters

  • Optimizes Performance: You train harder when your body is naturally primed for strength.
  • Supports Recovery: Matching fasting and workouts to your cycle prevents overtraining and fatigue.
  • Balances Hormones: Prevents unnecessary stress on your body, leading to better long-term results.
  • Enhances Energy and Mood: No more unexplained crashes—just steady energy and improved well-being.

Final Thoughts: Work With Your Hormones, Not Against Them

Instead of following a one-size-fits-all fasting and training plan, use your cycle as your guide. Understanding when to fast, fuel, train hard, or recover will help you get the best results—without exhausting yourself.

Start tracking your cycle and experiment with syncing your routine—you might be surprised at how much better you feel.

Yours in Longevity

Liv

Co-Founder Restore Prehabilition & Recovery | therestore.co.nz

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