Is Intermittent Fasting a Good Choice for You as a Woman?

You’ve probably seen intermittent fasting (IF) pop up everywhere; on your feed, in podcasts, maybe even in conversations with friends. It’s often praised for helping with weight loss, balancing blood sugar, and even supporting longevity. And yes, it can offer benefits.

But as a woman, especially in your reproductive years, your experience with fasting might look a little different. Your body isn’t a machine. It’s intuitive, responsive, and sensitive to how you eat, rest, and live. Keep on reading to see whether IF is a good fit for you. 

How Fasting Affects Your Hormones

Your hormones are the body’s internal messengers. They help you sleep, manage your mood, regulate your cycle, and so much more. And they’re sensitive to how much energy you’re taking in.

When you fast too often or too aggressively, your body might interpret it as a sign of scarcity. 

That can lead to:

• Lower estrogen and progesterone
• Disrupted ovulation
• Irregular or missing periods
• Mood swings, fatigue, or anxiety

This doesn’t happen to everyone, but it’s common enough to be mindful of.

How Fasting Can Raise Your Stress Levels

Any time you fast, your cortisol levels (aka your stress hormone) naturally rise. That’s not always bad because cortisol helps you focus and respond to challenges.

But if you’re already under stress, from life, work, PMS, or perimenopause, adding fasting into the mix might feel like too much.

You might notice:

• Higher blood sugar
• Trouble sleeping
• Feeling wired but tired
• Slower metabolism

Your body is smart. It will try to protect you from what it perceives as stress, even if that “stress” is just a skipped breakfast.

Getting Enough Protein (and Why It Matters)

One thing fasting can unintentionally affect is your protein intake. And you might already be falling short without realising it.

Protein supports your hormones, blood sugar, metabolism, and muscles. If you shorten your eating window but don’t get enough protein, your body might not have what it needs to function smoothly.

That can mean:

• Less energy
• More cravings
• Hormonal imbalances
• Muscle loss over time

So, if you do try IF, make sure your meals are satisfying and balanced, not just timed.

Tips if You’re Considering IF

If you decide to give IF a whirl, here are a few tips for a gentle and safe start:

Start slow and stay curious

You don’t have to dive into a strict 16:8 schedule. Start with 12 hours overnight, maybe 7 pm to 7 am, and see how you feel.

Check in with yourself:

• Are you moody or more tired than usual?
• Is your cycle still regular?
• Are you sleeping well and feeling nourished?

Your body will always give you signs. You just have to listen.

Make your meals count

When you do eat, make sure you’re filling up on:

• Protein (like lentils, fish, tofu, or chicken)
• Healthy fats (like olive oil, nuts, or avocado)
• Colourful veggies and fruits
• Whole carbs that keep you satisfied

Fasting isn’t restricting yourself, but being intentional with your nourishment.

Know when to pause

If you have a history of stress, irregular periods, disordered eating, or thyroid issues, IF might not be the most helpful tool right now.

You can always talk to a healthcare provider, dietitian, or hormone specialist to get personalised guidance.

Final Thoughts

Intermittent fasting isn’t good or bad; it’s a tool. And like any tool, it’s only helpful if it fits your needs.

You don’t have to follow the trend just because it works for someone else. You get to tune in, experiment safely, and choose what supports your energy, hormones, and overall well-being.

You deserve a relationship with food that feels steady, flexible, and nourishing. And if something doesn’t feel right, you have every right to change directions.