By Alida Callahan

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February 3, 2025

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February is National Fasting Month. Fasting, or the practice of voluntarily abstaining from food and drink for a specified period, has gained popularity in recent years due to its potential health benefits and is particularly celebrated for the role it can play in weight management. However, it’s crucial to consider the nuances of fasting, especially when it comes to hormone health and how fasting affects men and women differently. Understanding these differences can help individuals make informed choices and ensure healthy and appropriate fasting practices. 

 

Pros of Fasting for Hormone Health 

One of the most significant benefits of fasting is its ability to improve insulin sensitivity. Short-term fasting can lead to fluctuations in insulin levels that promote better blood sugar management, helping reduce the risk of type 2 diabetes. Additionally, fasting may enhance hormone production, including human growth hormone (HGH), which plays a role in muscle growth and fat metabolism. 

Fasting can also initiate autophagy, a term used to describe the body’s natural process of cleaning out damaged cells. This helps to improve overall health and longevity by reducing waste in the body. Clearing out the body’s waste products allows attention to be spent on maintaining health, brain function, and hormone production/maintenance.

 

Cons of Fasting, Particularly for Women 

While fasting can provide health benefits, there are potential downsides, especially for women. Prolonged fasting can lead to decreased insulin levels, which, although beneficial in the short term, may impair blood sugar management if fasting is too extreme. Moreover, women may experience hormonal disruptions due to fasting, notably in estrogen and progesterone levels. Production of these hormones relies heavily on each individual’s nutrient status and is supported by the intake of healthy fats (like Omega-3 Fatty Acids) and protein. These hormones are essential for reproductive health, and significant changes can disrupt menstrual cycles and fertility. 

 

The Menstrual Cycle and Fasting 

Many studies suggest that the most favorable time to fast is during the follicular phase, which is the first half of the menstrual cycle. Fasting is particularly beneficial from the end of menstruation to around day 12 of the cycle. During this period, the body tends to have slower gastric emptying times, and energy needs are lower. Fasting during the follicular phase aligns well with the body’s natural rhythms and can promote hormonal balance.

In contrast, fasting during the luteal phase, the second half of the cycle, may have negative effects. Fasting during ovulation and the luteal phase can lead to decreased progesterone levels. While progesterone is important for pregnancy, it also plays a crucial role in managing mood, reducing anxiety, and promoting sleep. Furthermore, the body’s nutrient requirements increase during the luteal phase. Fasting or reducing nutrient intake when the body actually needs more can put unnecessary strain on it.

 

Types of Fasting for Hormone Health 

When considering fasting methods, some approaches may be more beneficial for hormone health. Intermittent fasting, such as the 16/8 method (where you fast for 16 hours and have an 8-hour window for eating), allows for regular nutrient intake while still providing fasting benefits. This method can help stabilize insulin levels and minimize hormonal swings. Additionally, time-restricted eating, where individuals fast for shorter periods each day, might be a better fit for women, ensuring they’re not overly restricting food intake. It is best to ensure that the fasting window does not extend past 1-2 hours after waking, as a significant portion of our hormones are produced in the morning. 

 

Why This Matters

Understanding the relationship between fasting and hormone health is critical, particularly for women. Hormonal balance plays a vital role in overall health, affecting everything from mood to metabolism. By tailoring fasting practices to align with individual hormonal needs and menstrual cycles, people can better harness the benefits of fasting while minimizing potential risks. 

In conclusion, while fasting can offer significant health benefits, it’s essential to consider the hormonal implications, particularly for women. By being mindful of when and how to fast, individuals can support their hormone health and overall well-being, leading to a more balanced and healthier life.

 

Read more about Naturopathic approaches to women’s health here!

Check out this blog post for more info on intermittent fasting.

For more info on Naturopathic approaches to men’s health and fertility, check out this blog post!

 

References:

 

Al-Azraqi, A. A. (2007). Effect of fasting on luteal function, leptin and steroids concentration during oestrous cycle of the goat in natural photo-status. Animal reproduction science, 98(3-4), 343-349.

 

Alvero, R., Kimzey, L., Sebring, N., Reynolds, J., Loughran, M., Nieman, L., & Olson, B. R. (1998). Effects of fasting on neuroendocrine function and follicle development in lean women. The Journal of Clinical Endocrinology & Metabolism, 83(1), 76-80.

 

Berga, S. L., Loucks, T. L., & Cameron, J. L. (2001). Endocrine and chronobiological effects of fasting in women. Fertility and sterility, 75(5), 926-932.

 

Brennan, I. M., Feltrin, K. L., Nair, N. S., Hausken, T., Little, T. J., Gentilcore, D., … & Feinle-Bisset, C. (2009). Effects of the phases of the menstrual cycle on gastric emptying, glycemia, plasma GLP-1 and insulin, and energy intake in healthy lean women. American Journal of Physiology-Gastrointestinal and Liver Physiology, 297(3), G602-G610.