Is It Safe To Fast On Your Period? What An MD Wants Women To Know

First, research shows that intermittent fasting can benefit people of any gender. That said, for many women, it does require a tailored approach based on their cycle. Here are the basics of what you need to know, plus some simple guidance for getting started.

So, how can the luteal phase impact the way your body responds to intermittent fasting? A few ways:

Given all that, what's the best way to approach fasting if you're a menstruating woman? Here are my top tips:

Begin with shorter fasting periods, like a 12:12 schedule, and gradually increase fasting duration as your body adjusts. You may eventually work up to closer to a 16:8 schedule (an eight-hour eating window and a 16-hour fasting window), but there's no rule saying you have to.

Pay attention to your cycle, and monitor how fasting affects your mood, energy levels, and hunger throughout each phase. Consider using an app to track your cycle.

Be prepared for flexibility with your fasting schedule during certain phases, particularly during the luteal phase and during menstruation. If you're sensitive to hormonal fluctuations and experience a lot of hunger, cravings, mood, or energy variability, then consider a more relaxed approach or shorter fasting windows during this time.

If you have underlying medical conditions, are pregnant or breastfeeding, or experience persistent adverse effects while fasting, consult a health care provider for personalized guidance and support.

Don't ignore the importance of what you're eating when you're not fasting. Focus on whole, nutrient-rich foods to support overall health and ensure adequate nutrient intake. Protein is especially important.

Drink plenty of water during fasting periods to stay hydrated and support digestion, energy levels, and overall well-being.

Keep track of your progress, including changes in energy levels, weight, and menstrual cycle regularity. Use this information to make adjustments to your fasting routine as needed.

Be kind to yourself and prioritize self-care throughout the fasting journey. If fasting becomes overly stressful or negatively impacts your well-being, it's OK to take a step back or explore other options. Fasting is not the only way to reach your health goals.

You don't need to be afraid to try fasting because you've heard it's more complicated for women. I'm not saying fasting is for everyone (it's not), but the key is to listen to your body, get familiar with your own monthly rhythms, and be flexible with your fasting schedule as needed. I hope this empowers you to experiment and find what works best for you.