How To: Intermittent Fast For Women Without Wrecking Your Hormones

If you’ve ever typed “how to lose weight fast” or “ways to feel less bloated” into your search bar at 2 AM after a heavy dinner, chances are you’ve stumbled upon intermittent fasting (IF). Promising everything from fat loss to better digestion and mental clarity, IF seems like that magic solution everyone from models to fitness influencers swears by.

But as it usually goes, there’s a catch. Not all bodies are built the same. Especially when we’re talking about women, who have a complex hormonal dance going on behind the scenes every single day. Blindly following an Instagram post can leave women feeling hangry, fatigued, and out of sync with their cycle. Been there, done that, got the mood swings to prove it.

So, is it possible to embrace intermittent fasting without wrecking your hormones, energy, and mental peace? 100%. You just need to know how to do it right.

First Things First, Why Women Need a Different Fasting Approach

Unlike men, our bodies are ultra-sensitive to cues of starvation. Our hormones play a major role in appetite, metabolism, and mood regulation. Over-restricting food or fasting too aggressively can send your body into stress mode, messing with your period, sleep, and even skin. What feels disciplined on paper could feel like chaos internally.

Here’s how you can work with your body instead of against it:

1. Start With Gentle Fasting Windows

Instead of jumping into a 16:8 routine, ease into it with a 12:12 or 14:10 window. That means you’re not eating for 12–14 hours, including your overnight sleep. It’s simple, sustainable, and way easier on your body.

“Overdoing long fasts, like 16 to 18 hours, can disrupt ovulation, spike stress hormones like cortisol, and leave you feeling drained rather than energised. Women tend to thrive on gentler 12–14 hour overnight fasts, especially when meals are nutrient-rich and timed earlier in the day to align with our natural body clock. Get enough protein, greens, and good fats to fuel your body. When you nourish your hormones first, fasting becomes a powerful tool for long-term energy, mental clarity, and metabolic health,” says Shradha Sounil Khanna, AVP of Nutrition & Research, Wellbeing Nutrition.

2. Don’t Fast During Your Period

This is your body’s time to rest, release, and rebuild. Fasting during your period can lead to more cravings, fatigue, and blood sugar crashes. Instead, focus on nourishment. Warm meals, iron-rich foods, and good carbs. 

3. Prioritise Breakfast During Luteal

The second half of your cycle (the luteal phase) is when blood sugar can feel less stable. You’ll likely feel hungrier, and that’s normal. Instead of pushing through your fast, tune in. Add a protein-rich breakfast (eggs, Greek yogurt, or a protein smoothie) to stabilise energy and avoid mood dips.

4. Avoid Fasted HIIT

Fasting and intense workouts = double stress. Cortisol spikes during both, and women’s bodies are more prone to holding onto fat under high stress. If you’re training, eat a little something beforehand (even a date with nut butter) and swap fasted cardio for low-impact walks or stretching.

5. Eat Enough When You Do Eat

A 1 PM lunch of salad leaves and black coffee won't cut it. You need balanced meals with protein, healthy fats, fiber, and complex carbs to support hormone production and keep cravings in check. Fasting is about when you eat, not eating less.

Hormone-Supporting Ingredients To Add To Your Plate

Think of these as your hormonal BFFs while fasting:

• Chia Seeds – Fiber and omega-3s provide stable energy and happy digestion.

• Pumpkin Seeds – Rich in zinc and magnesium for cycle support.

• Avocado – Healthy fats that keeps you full and nourish your skin.

• Leafy Greens – Iron, folate, and antioxidants to balance post-period fatigue.

• Tempeh – Keeps your meals satiating and your metabolism supported.

Is It Working For You?

If you’re constantly cold, tired, not sleeping well, skipping periods, or experiencing major mood swings, those are red flags. That’s your body saying please slow down. Women’s wellness is about more than just looking lean. It’s about feeling grounded, energised, and in sync.

Let Your Body Lead

There’s no one-size-fits-all. But when done intuitively and mindfully, intermittent fasting can be a tool, not a trap. It’s about aligning with your body’s natural rhythms instead of punishing it.

So if you’re looking to experiment with IF, start slow, track how you feel, and don’t be afraid to ditch what doesn’t work. Your hips literally don’t lie.