Fast Like a Girl

The book "Fast like a girl" by Dr. Mindy Pelz presents a revolutionary approach to fasting that is specifically tailored to the female hormonal cycle. The author shows how fasting can be harmonized with the natural rhythms of the female body to help women achieve their health goals. This approach takes into account not only the optimal timing of fasting, but also its length and dietary recommendations for each phase of the menstrual cycle. The book offers science-based explanations, practical advice, and a 30-day reset to help readers begin to integrate fasting safely and effectively into their lifestyle. Dr. Pelz provides comprehensive guidance on how to use fasting to support metabolism, hormone balance, and overall health.

Metabolic switching is the process by which the body changes its energy source from glucose to ketones, which are formed from fats. This mechanism is triggered during fasting and is rooted in the evolution of our ancestors, who ate during the day and switched their bodies to a fasting state at night when food was not available. During this period, the body used fat stores to produce ketones, which provided the necessary energy. Today, metabolic switching is often achieved through intermittent fasting, which involves regularly alternating periods of eating and fasting. In the body, glucose is stored in the form of glycogen in the muscles, liver, and adipose tissues. During exercise, glycogen from the muscles is primarily burned, while during fasting, glycogen from the liver and fat stores are burned. One of the main benefits of metabolic switching is to regenerate neurons damaged by toxins and excess sugar, and to promote the repair of mitochondria, which are the "powerhouses" of cells. Fasting also reduces the risk of cancer and helps to balance the gut flora, which has a positive effect on the digestive system. Studies show that metabolic switching leads to improved metabolism. For example, a 2018 study published in the Journal of Nutrition, Health & Aging showed that obese individuals who shortened their eating window to 8 hours saw an improvement in metabolism without changing their diet. Another 2020 study in "Cell Metabolism" found that a 10-hour eating window yielded better metabolic outcomes than a 14-hour one. Although metabolic switching was natural for our ancestors, it is more difficult to achieve today because of the constant access to food. The length of fasting also affects results: shorter fasts improve metabolism, while longer ones can have more profound healing effects. This ability of the body to switch between burning glucose and ketones is essential for its optimal functioning. When the body burns fat and produces ketones, it not only provides an efficient source of energy for the brain and body, but it also supports processes like autophagy, in which cells repair themselves and remove damaged parts. In this way, metabolic switching contributes to improved health and longevity and is an important concept for anyone interested in healthy lifestyle and fasting practices.

A woman's hormonal cycle is a complex process that affects not only physical health but also emotional states. It lasts an average of 28 days and consists of several phases during which the levels of key hormones such as estrogen, testosterone and progesterone change. These hormonal changes have a significant impact on the body's response to fasting. The cycle begins on the first day of menstruation when estrogen, testosterone and progesterone levels are low. At this stage, the body prepares for a new ovulation, with estrogen levels gradually rising. Ovulation occurs around days 11 to 15 of the cycle when estrogen reaches its peak, often leading to increased energy and a sense of optimism. After ovulation, specifically from days 16 to 19, hormone levels begin to decline, which can cause a drop in energy and mood. Around day 19, progesterone levels begin to rise, which prepares the uterus for eventual fertilization. If fertilization does not occur, progesterone levels drop again and the cycle closes with the start of the next menstrual period. In her book, Dr. Mindy Pelz presents the three phases of the cycle in terms of fasting: the power phase, the manifestation phase, and the nourishment phase. The strength phase includes days 1 to 10 and 16 to 19, when the body is best adapted to fasting. During these periods, estrogen levels are higher and the body copes better with fasting, thus promoting lower insulin levels and more efficient use of estrogen. Pelz recommends experimenting with different forms of fasting, including intermittent fasting to 72-hour fasts. The manifestation phase, which takes place during ovulation (days 11 to 15), is when it is advisable to limit fasting to a maximum of 15 hours per day. During this period, testosterone and estrogen are at their peak, affecting energy and mood, so it is advisable not to fast for too long to avoid unnecessary strain on the body. The nourishment phase, which starts from the 20th day of the cycle and lasts until the beginning of menstruation, is characterized by increased progesterone production. This hormone is sensitive to stress and therefore fasting during this period can increase cortisol levels, which negatively affects progesterone production. Progesterone also requires higher glucose levels, so a reduction in glucose during fasting can interfere with its production. Therefore, fasting is recommended to be avoided during this phase. Thus, Dr. Pelz provides detailed guidance on how to synchronize fasting with a woman's hormonal cycle, allowing women to reap the benefits of fasting without negatively impacting hormonal balance. Each phase of the cycle requires a different approach to fasting, ensuring that the body receives the necessary nutrients and support at the right time. This personalized approach helps achieve maximum health benefits and supports hormonal balance and overall health.

The 30-Day Reset, designed by Dr. Mindy Pelz, is a methodical approach designed to prepare the body for regular fasting. The program is divided into several phases, each with a specific goal and rules, allowing for a gradual, smooth and effective transition to fasting practices. Before actually beginning the 30-day reset, Dr. Pelz recommends completing a 2-week pre-set. During this period, inappropriate foods such as hydrogenated oils, synthetic ingredients, refined sugars, and flour should be eliminated from the diet. These foods should be replaced with healthy fats and quality proteins. The next important step in the pre-retreat is to gradually shorten the eating window so that the body becomes accustomed to fasting. Each day, either breakfast is moved an hour later or dinner is served an hour earlier until a 13-hour fasting period is reached each day. Once the pre-set is successfully completed, the actual 30-day reset follows, which begins on the first day of menstruation and is divided into four phases according to the menstrual cycle. In the first phase, which lasts from the 1st to the 4th day of the cycle, it is recommended to fast for 13 hours a day to allow the body to gently adapt to the fast. On the fifth day, the fast is extended to 15 hours, and from the 6th to the 10th day, the fast is extended to 17 hours a day. This period, called the strength phase, is aimed at maximizing estrogen utilization and improving metabolism. In the second phase, which lasts from day 11 to 15 and is called the manifestation phase, it is recommended to reduce the fasting to 13 hours per day. This period includes ovulation, during which estrogen and testosterone levels are at their peak, so it is important not to overburden the body with long fasts. The third reset phase, lasting from day 16 to day 19, again extends the fast to 15 hours per day. During this period, the body is sensitive to the effects of fasting, which promotes continued improvement in metabolism and hormonal balance. The last phase, which begins on the 20th day of the cycle and lasts until the onset of menstruation, is the nourishment phase. During this period, fasting is completely discontinued to allow the body to produce progesterone without undue stress that could increase cortisol levels. This phase is crucial for maintaining hormonal balance and overall health. Once the 30-day reset is complete, the body is better adapted to different lengths of fasting, allowing for experimentation with longer fasts. This systematic approach helps the body adapt to new eating habits, promotes metabolic switching, and improves overall hormonal balance. With this approach, women can use fasting as an effective tool to achieve health goals and maintain optimal health.

Eating during and after fasting plays a key role in maximizing the health benefits of fasting and in promoting proper functioning of the body. Dr. Mindy Pelz recommends two main approaches to eating: the ketobiotic diet and hormonal feasts, each tailored to the different phases of a woman's cycle. The ketobiotic diet is a modification of the popular ketogenic diet, designed specifically for the female body. This diet is particularly suitable during the so-called strength phases, when estrogen levels are higher and the body uses fats efficiently as a source of energy. Dr. Pelz recommends consuming approximately 75 grams of clean protein and no more than 50 grams of carbohydrates per day, with more than 60% of the daily intake being high quality fats. This ratio of macronutrients promotes metabolic switching and improves fat burning by keeping glucose levels low. Hormone feasting is a specific dietary regimen that is designed to promote progesterone production. This approach is particularly useful during the manifestation and maintenance phases when the body requires a higher carbohydrate intake to support hormonal balance. During this period, it is recommended to consume up to 150 grams of carbohydrates and 50 grams of protein per day, with no restrictions on healthy fats. Higher carbohydrate intake at this time helps stimulate progesterone production, which is key to maintaining hormonal balance. Just as important as the fast itself is the proper breaking of the fast. Food choices after fasting can have a significant impact on achieving set goals. If the goal of fasting is to improve the health of the gut microbiome, it is recommended to consume foods rich in probiotics, prebiotics and polyphenols after fasting. Probiotics, such as fermented yoghurt and kombucha, supply the gut with beneficial bacteria, prebiotics (such as seeds) nourish the gut, and polyphenols (such as seed oils) help to rebuild the gut lining. If your goal is to build muscle, it is best to break the fast with protein-rich foods. For those who eat meat, eggs, sausages, beef jerky or chicken are suitable. Vegan alternatives include broccoli, mushrooms, chickpeas and plant-based protein shakes. Conversely, if fat burning is the goal, it's best to break the fast with foods rich in healthy fats. Such foods help stabilize blood sugar levels and prolong the state of ketosis, keeping the body in fat-burning mode. Suitable foods include avocados, bone broth, nuts, nut butters and olives. Eating properly during and after fasting is essential for achieving desired health outcomes. Food choices should be tailored to the individual goals and needs of the body at different stages of the female cycle. This approach ensures sufficient nutrient intake and promotes overall hormonal balance and health.

The book "Fast like a girl" by Dr. Mindy Pelz presents a unique approach to fasting that is tailored to the female hormonal cycle. The author explains in detail how the metabolic switch between burning glucose and ketones improves metabolism and promotes overall health. Dr. Pelz describes how fasting can be tailored to each phase of the female cycle: the strength, manifestation, and nutrition phases. This approach not only maximizes health benefits, but also supports the maintenance of hormonal balance. The book also includes a handy 30-day reset that helps gradually adapt the body to fasting practices, ensuring a smooth transition and effective results. Great emphasis is placed on proper eating during and after fasting. The ketobiotic diet and hormonal feasts are tailored to each phase of the cycle and fasting goals. Equally important is proper intermittent fasting, which supports the results achieved and aids further progress. The book offers science-based information and practical advice on how to integrate fasting into daily life. This personalized approach allows women to use their body's natural mechanisms to achieve optimal health and hormonal balance. Do you have feedback for us? We'd love it if you let us know your opinion on our content! Just send an email to feedback@rewio.app with the title of this book in the subject line and share your impressions!