Let’s Talk About Fasting and Why “It Depends” Is the Best Answer
Intermittent fasting is one of the most talked-about health trends in recent years. You’ll hear about it on podcasts, see people trying it on social media, and read articles that promise benefits like weight loss, better focus, and more energy.
It’s easy to feel like you should be doing it, especially when everyone seems to have an opinion. Some people love it, while others say it’s completely thrown them off. And if you’re a woman trying to feel your best, the advice out there can be downright confusing.
I’ve spent years working in wellness, experimenting with different approaches, and helping others navigate their own health choices. I’ve read the science, even tried fasting myself, and listened to women share both their wins and struggles with it. And after all that, here’s what I’ve found: fasting works for some people, in some situations, but it’s not for everyone.
Let’s get into the details.
Why I Don’t Follow Rigid Fasting Schedules
One of the first things people ask me is whether I follow intermittent fasting personally.
The short answer is no, not in the way it’s often promoted.
I don’t follow a strict 16:8 or 18:6 fasting window. I don’t skip breakfast to “burn more fat.” I don’t delay meals if I’m hungry in the morning just to stick to a schedule. That’s because I’ve found that those rigid rules don’t match what my body needs to feel strong, energized, and focused.
Instead, I’m more interested in food quality than in limiting my eating window. Here’s what I mean by that: If you’re skipping meals, but then breaking your fast with ultra-processed snacks, sugary foods, or meals that don’t include enough protein, the potential benefits of fasting start to fade. Your body needs fuel, not just less food.
Too many people become so focused on the clock (when they’re “allowed” to eat) that they stop paying attention to what’s on their plate or how they actually feel. So my approach is different: I focus on building meals that nourish my body, supporting steady energy, and being consistent, even if that means eating three meals per day with a 12-hour break overnight.
What the Research Says About Fasting
To be clear, intermittent fasting isn’t a gimmick. There is legitimate science behind it, and it’s worth understanding what the research actually says.
Studies have shown that fasting may help with:
Improving insulin sensitivity. This means your body gets better at managing blood sugar, which can lower your risk for type 2 diabetes and help with energy levels.
Activating autophagy. This is a process your body uses to clean out damaged cells and make room for new, healthier ones. It’s often described as a kind of “cellular repair.”
Creating a calorie deficit. When done correctly, fasting may naturally lead to fewer calories being consumed, which can support weight loss for some people.
Reducing inflammation and supporting mitochondrial health. Mitochondria are the parts of your cells that create energy, and some research shows fasting may improve their function.
Enhancing sleep. Experts like Dr. Matthew Walker have noted that stopping food intake a few hours before bed can help improve sleep quality by giving your digestive system time to rest.
That said, most of these studies have been done on men or postmenopausal women, or in specific medical settings (like with people who are overweight, diabetic, or dealing with other chronic conditions). That’s important to understand because the benefits seen in those studies don’t always apply the same way to young, active, premenopausal women.
Why Women Need to Approach Fasting Differently
This is one of the most important parts of the conversation.
Women’s bodies go through hormonal cycles every month. Estrogen and progesterone levels shift weekly, which affects how your body responds to food, stress, and exercise. So a strategy that works for someone with stable hormone levels (like most men) might have a different impact on women.
Experts like Dr. Stacy Sims have studied this extensively. Her research and real-world experience show that long fasts can actually raise cortisol (your body’s stress hormone), especially in women. When cortisol stays high for too long, it can throw off your menstrual cycle, mess with sleep, and lead to muscle loss, even if you’re exercising.
Some women also report feeling more anxious, irritable, or fatigued when trying to follow strict fasting schedules. And when your hormones are out of balance, it can be harder to build muscle, manage weight, or feel emotionally stable — all things we want from a healthy lifestyle.
This is why I believe it’s so important to stop giving everyone the same fasting advice.
Protein and Nutrients Still Come First
If you’re only eating within a 6- or 8-hour window, there’s a good chance you’re not getting enough protein.
Protein isn’t just for building muscle. It also supports your immune system, brain function, skin health, and metabolism. And for women, especially those over 30, getting 30–40 grams of protein per meal can help maintain lean muscle and support hormone balance.
When you shorten your eating window, you’re also limiting the number of meals you can fit in. That makes it harder to meet your protein needs, and that can work against you.
So even if fasting feels good for your digestion or your schedule, it’s important to step back and ask:
Am I still getting enough total protein?
Am I eating enough to support my workouts?
Am I feeling strong and focused, or tired and sluggish?
Sometimes the answer is “yes, it’s working.” Other times, it’s “I need to eat more, even if that means more frequent meals.”
The Underrated Power of Eating Earlier
One part of fasting I do recommend for nearly everyone is stopping food intake 2–3 hours before going to sleep.
Here’s why: your body isn’t meant to be digesting a full meal while you’re trying to rest and repair. When you eat late at night, your sleep quality often drops and so does your body’s ability to regulate blood sugar, hormones, and recovery.
Even if you eat dinner at 6:30 or 7:00pm and have breakfast at 7:00am, you’ve just done a 12–13 hour fast. That’s more than enough for most people to get the benefits of “digestive rest” without interfering with your overall nutrition.
You don’t have to push for longer and longer fasts to see results. You just need to give your body time to wind down before bed and that starts with the timing of your last meal.
You Can Support Metabolic Health Without Going to Extremes
One thing I want to emphasize is that you don’t have to go all in on fasting to support your health.
Many people think that if they’re not doing 16:8 or OMAD (one meal a day), they’re missing out. But that’s simply not true.
Here are a few realistic things you can do instead:
Avoid constant snacking. Give yourself 4–5 hours between meals so your blood sugar and insulin levels have time to come down.
Start with a 12-hour overnight fast. Finish eating at 7 pm, and eat again at 7 am. This supports your circadian rhythm and gives your digestive system a break.
Be intentional with your meals. Eat real food, with a balance of protein, carbs, and fat. Don’t skip meals just to meet a fasting goal.
These basic habits often have a bigger impact than the latest trend. And they’re easier to stick with for the long haul.
When Fasting Might Be Worth Trying
Despite everything I’ve shared, I do believe there’s a place for fasting, especially in specific situations.
It may be helpful for:
People with a lot of weight to lose
Those who have insulin resistance or pre-diabetes
Individuals who tend to eat mindlessly late at night
People who feel better with more structure around meals
In these cases, fasting can act as a helpful framework — a way to create space between meals, improve blood sugar regulation, and bring more awareness to eating habits.
But again, even here, it’s important to personalize it. That might mean starting with 12 hours and slowly experimenting with a 14-hour fast a few days per week. Or it might mean fasting a few days, but eating breakfast on training days. Keep in mind that the goal isn’t perfection but rather to listen to your body and adjust when necessary.
My Go-To Recommendations for Women Curious About Fasting
If you’re thinking about intermittent fasting or want to become more intentional with your eating habits, it’s important to approach things in a way that’s flexible, practical, and based on how you actually feel. Here’s how I recommend getting started or refining your current approach:
1. Start With a 12-Hour Fast Overnight
If you’re new to fasting, this is the easiest and most natural place to begin. All it means is that you allow about 12 hours between your last meal of the evening and your first meal the next morning.
Why it works:
It gives your digestive system time to rest and recover overnight.
It supports your circadian rhythm (your body’s internal clock), which can improve both digestion and sleep.
It doesn’t interfere with your daily meals or limit your ability to eat enough protein and calories.
It’s sustainable long-term, even if you have a busy lifestyle, kids, or early workouts.
You don’t need to push your fast longer unless your body responds well to it. Many women get great benefits from this 12-hour break alone.
2. Prioritize Food Quality Over Timing
You could have the most perfectly timed meals in the world, but if those meals are made up of ultra-processed foods, sugary drinks, or low-nutrient snacks, your body won’t get what it needs.
Instead of obsessing over the clock, start by focusing on what goes on your plate. Every meal is an opportunity to nourish yourself with:
High-quality protein: like eggs, chicken, salmon, tofu, or beans
Healthy fats: such as avocado, olive oil, nuts, or seeds
Fiber-rich carbs: think vegetables, fruits, lentils, sweet potatoes, and whole grains
Hydration: drink enough water throughout the day because your brain, digestion, and energy depend on it
When you eat well-balanced meals made with real food, you’ll feel more energized, stay full longer, and naturally reduce cravings without having to force yourself to fast.
3. Be Clear on Your Intention
Fasting isn’t a goal in itself; it’s a tool. And like any tool, it should be used for a specific purpose.
Before you commit to any fasting schedule, ask yourself: “What am I hoping to achieve?”
Some of the common reasons include:
Losing body fat
Reducing cravings or emotional eating
Improving energy and focus
Supporting better digestion
Regulating blood sugar
Balancing hormones
Your reason matters. If your goal is to support hormone health, you’ll want to avoid extreme fasting. If your goal is to stop late-night snacking, a simple evening cut-off time may be enough.
Knowing your why helps you stay grounded and prevents you from following routines that don’t actually align with your needs.
4. Fuel Around Your Workouts
One of the most common mistakes I see is working out hard, especially strength training or intense cardio while fasting, and then not refueling properly.
Exercise increases your body’s need for nutrients. Fasting during or after workouts without eating enough can lead to:
Feeling weak or dizzy during your session
Slower recovery
Increased muscle breakdown
Hormonal stress (especially if you’re already under pressure in other parts of your life)
If you’re training in the morning, consider having a small pre-workout snack (like a banana or protein smoothie) or at least a post-workout meal right after. If you’re doing light movements like walking or yoga, you may not need a pre-meal, but still be mindful of how you feel.
The goal isn’t to fast through your training but rather to support your training.
5. Track How You Feel, Not Just the Hours
Fasting shouldn’t leave you feeling exhausted, irritable, anxious, or constantly thinking about food. If it does, that’s a sign that something needs adjusting.
Instead of focusing only on your eating window, pay attention to:
Your mood: Are you snapping at people? Feeling low or overly anxious?
Your energy: Can you get through the day feeling steady and focused?
Your sleep: Are you falling asleep easily and staying asleep through the night?
Your digestion: Are meals sitting well with you, or are you bloated and uncomfortable?
Your cycle: Has anything changed in your period like timing, intensity, PMS symptoms?
These are all valuable signs. Your body gives you feedback daily. The more you listen, the more you can fine-tune your approach in a way that feels supportive, not stressful.
6. Allow Yourself Flexibility as Life Changes
What worked for you last year might not work today. And what your friend swears by might not fit your body at all.
Health isn’t static. It changes based on your age, your stress levels, your activity level, your sleep quality, your hormone shifts, your job, and even your family responsibilities.
You might find that fasting works well in the winter when your routine is more structured, but feels impossible during a busy summer. Or maybe you needed more meals while you were building strength, and now you feel better with a lighter morning. That’s normal. It’s okay to adjust.
You are not failing if you move away from a fasting routine that once felt good but no longer serves you. That’s not a setback, that’s progress. It means you’re listening to your body and giving it what it needs.
What We Value at Alluvita
At Alluvita, we believe in building health habits that are realistic, supportive, and flexible. We don’t expect you to follow rigid rules or push yourself into routines that feel stressful.
If fasting helps you feel better and fits your life, that’s great. If eating three full meals every day gives you more energy and balance, that’s great, too.
We’re here to help you build a lifestyle that fits your body and your goals.
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