How Fasting Helps Women Over 40 With Hormonal Changes

Added: Feb 3, 2024

Fasting and Hormonal Changes

Pelz highlights the significance of fasting in managing hormonal changes in women over 40. She explains that as estrogen levels decrease, women become more insulin resistant, leading to menopausal weight gain. By incorporating fasting, women can regulate their insulin levels and combat weight gain associated with menopause. Pelz recommends varying fasting patterns and aligning them with the menstrual cycle to optimize results. She emphasizes the need for a rhythm in fasting, particularly in the week before the menstrual cycle, to support hormonal balance.

Varying Foods and Microbiome

Pelz emphasizes the importance of varying food choices, including both good and bad carbs, to support hormonal balance. She encourages the inclusion of natural carbs such as potatoes, fruits, and vegetables while eliminating refined sugars and flours. Additionally, she discusses the role of the microbiome in breaking down estrogen and the impact of antibiotics and birth control on its depletion. Pelz suggests incorporating polyphenol probiotic prebiotic foods to support the microbiome and hormone balance.

Toxicity and its Impact

Pelz addresses the impact of toxicity on hormonal balance, particularly in the hypothalamus, pituitary gland, and pineal gland. She highlights the need to minimize exposure to toxic products such as lotions, perfumes, and air fresheners to support hormonal health. Pelz emphasizes the importance of using natural and non-toxic products to reduce the toxic load on the body and promote overall health.

Fasting for Shift Workers and Athletes

Pelz provides tailored fasting recommendations for shift workers and athletes. For shift workers, she suggests adjusting meal timing to align with their work schedule, incorporating fasting during shifts, and consuming light meals upon returning home. She emphasizes the importance of hydration and avoiding sugary drinks during fasting periods. For athletes, Pelz recommends a personalized approach to fasting, incorporating protein-rich meals, carb loading, and protein cycling to support performance and recovery.

Fasting and Pregnancy

Pelz advises caution with fasting for individuals with eating disorders, during pregnancy, and while nursing. She emphasizes the need for individualized approaches and involving healthcare practitioners in such cases. Additionally, she highlights the potential benefits of fasting for women trying to conceive, particularly in optimizing hormonal balance and menstrual cycles.

Self-Care and Nurture

Pelz emphasizes the importance of self-care and nurturing practices for women over 40. She encourages individuals to prioritize self-care, diversify their food choices, and minimize exposure to toxic products. Pelz also emphasizes the need for curiosity and self-experimentation to understand the impact of fasting on individual health and well-being.

Understanding the Menstrual Cycle and Fasting

Pelz explains that women's hormonal fluctuations throughout the menstrual cycle can impact their ability to fast effectively. She breaks down the different phases of the cycle, including the power phase, manifestation phase, and the nurturing phase. During the power phase, which occurs in the first 10 days of the cycle, women can tolerate longer fasts and higher stress levels. However, during the manifestation phase, from day 10 to 15, caution is advised, and fasting should be limited to shorter durations due to the release of toxins and hormonal changes. In the nurturing phase, which occurs in the week before menstruation, fasting should be minimal or avoided altogether, and a focus on nourishing foods is recommended.

The Role of Fasting in Perimenopause and Menopause

During perimenopause and menopause, fasting becomes an imperative tool for women to support their hormonal changes. Pelz explains that fasting can help make women insulin sensitive again and support cognitive function as estrogen levels decline. She also addresses the emotional and psychological challenges that women may face during this phase and the need for a holistic approach to health and well-being.

The Importance of Tailoring Fasting to Individual Needs

Pelz emphasizes the need for women to listen to their bodies and tailor their fasting approach to their individual needs. She acknowledges that some women may struggle with fasting initially, but encourages them to start small and gradually build up their fasting practice. She also addresses the guilt and shame that women may experience when their previous dietary and fasting strategies no longer work, emphasizing the need for understanding and support.

The Role of Healthcare Professionals in Supporting Women

Pelz highlights the importance of healthcare professionals being knowledgeable about the impact of hormonal changes on women's health and the role of fasting in supporting these changes. She acknowledges the limitations of traditional medical training in addressing these issues and emphasizes the need for a more holistic and personalized approach to women's health.

The 511 Approach and Exercise

Pelz introduces the 511 approach, which involves five days of fasting with a low-carb diet, one day of extended fasting for gut repair, and one day of hormone feasting foods to support progesterone levels. She also discusses the importance of tailoring exercise to the different phases of the menstrual cycle. For example, during ovulation, women can benefit from lifting heavy weights to build muscle, while the nurture phase calls for gentler forms of exercise such as yoga or walking.

The Impact on Relationships

The conversation also delves into the impact of hormonal fluctuations on relationships. Pelz suggests that open communication about the menstrual cycle can lead to better understanding and support between partners. She highlights the importance of nurturing oneself during the week before menstruation and how this can lead to reduced PMS symptoms and improved overall well-being.

The Patriarchal Society and Women's Health

Pelz points out that the patriarchal society has overlooked the importance of women's hormonal health. She believes that the current healthcare system and societal norms do not consider the hormonal differences in women's bodies. She advocates for a shift in the healthcare system to incorporate a more holistic approach that takes into account women's hormonal cycles and their impact on overall health.

The Impact of Hormonal Cycles on Health Practices

Pelz highlights the need for women to align their health practices with their hormonal cycles. She emphasizes that women's bodies require different approaches to fasting, exercise, and stress management based on their hormonal fluctuations. She advocates for a personalized approach to health that takes into account the unique needs of women's hormonal cycles.

The Need for Hormone Literacy

Pelz stresses the importance of hormone literacy for women to understand their bodies and make informed decisions about their health. She believes that women need to be empowered with knowledge about their hormonal cycles to optimize their health and well-being. She encourages women to recognize the impact of their hormones on their overall health and adjust their lifestyle practices accordingly.

The Paradigm Shift in Women's Health

Pelz's work goes beyond fasting and highlights the profound implications of understanding women's hormonal cycles on society and the healthcare system. She advocates for a shift in the healthcare system to incorporate a more holistic approach that considers women's hormonal differences and their impact on overall health. She emphasizes the need to bring the feminine back into healthcare and integrate a more nuanced understanding of women's hormonal health.

The Role of Testosterone in Women's Hormonal Cycle

One key aspect of the discussion is the role of testosterone in women's hormonal cycle. Pelz challenges the common misconception that testosterone is solely a male hormone, emphasizing that women also experience a surge of testosterone during certain phases of their cycle. She explains that testosterone plays a crucial role in libido, motivation, and drive, and encourages women to leverage this hormone to build muscle and pursue physical activities during the corresponding phase of their cycle.

Exercise Recommendations Based on Hormonal Phases

The conversation delves into the implications of the hormonal cycle on exercise recommendations for women. Pelz outlines specific exercise guidelines for different phases of the cycle, emphasizing the importance of tailoring workouts to align with hormonal fluctuations. For example, she suggests that women can engage in more intense and high-impact exercises during the first half of their cycle when estrogen and testosterone levels are higher, while focusing on rest and recovery during the latter phase to support hormonal balance.

The Impact of Menopause on Exercise and Relationships

The discussion extends to the impact of menopause on exercise and relationships. Pelz addresses the challenges faced by women going through menopause, highlighting the neurochemical changes and emotional fluctuations that accompany this phase. She emphasizes the importance of exercise as a tool for supporting brain health and emotional well-being during and after menopause, providing practical recommendations for adapting exercise routines to align with the postmenopausal hormonal landscape.

Navigating Relationships Based on Hormonal Phases

The conversation also explores the implications of the hormonal cycle on relationships, particularly in terms of communication and conflict resolution. Pelz suggests that understanding a woman's hormonal phases can help partners navigate interactions and conflicts more effectively, as certain phases may be more conducive to open communication and connection. By aligning communication strategies with the hormonal cycle, partners can foster a deeper understanding and support each other's emotional needs.

The Role of Hormone Replacement Therapy (HRT)

Pelz offers insights into hormone replacement therapy (HRT) and bioidentical hormones, highlighting the need for a holistic approach that integrates lifestyle factors with hormonal interventions. She emphasizes that while HRT or bioidentical hormones may be beneficial for some women, they are not a substitute for lifestyle adjustments that support hormonal balance. Pelz encourages women to consider their individual needs and lifestyle factors when exploring hormone replacement options.