Should You Be Intermittent Fasting as a Female?

The fitness industry is full of information & marketing tactics. Let’s cut to the chase, no you do not need to fast to see results here is why:

1. “Intermittent Fasting will help you lose weight” - Not necessarily. As females our brains need to know that we are safe after we wake up. So if you are fasting in the morning and then add on movement as well our bodies will perceive that as a stressor. This can lead to our nervous system being in a state of “fear” and even contribute to our body using our lean muscle mass as fuel.

   • WHAT I RECOMMEND:

     • Eating within 60 minutes of waking up. Whether that is a pre workout snack or a full high protein breakfast can be up to you and your unique goals.

     • I see an eating window of 7am-7pm or 8-8pm working really well for most people, BUT this is where every female is unique. If you want to find out what’s best for you, book a health audit here.

2. The counter to this — some women may see great results when intermittent fasting but the only reason is because they are eating in a calorie deficit. That is the only way you will see true changes in your body composition (like losing weight).

3. Remember that muscle needs fuel & the more muscle mass that you have the more freedom you will have in your life.

Intermittent fasting (IF) has taken the wellness world by storm, with promises of weight loss, improved focus, and longevity. But here’s what’s often missing from the conversation: women’s bodies are not small men’s bodies. We have unique hormonal rhythms, energy needs, and biological responses that make fasting a very different experience for us.

While intermittent fasting can work well for some, for many women—especially those in their reproductive years or navigating hormonal imbalances—it can actually do more harm than good. Here’s why:

1. Fasting can disrupt hormones

Women’s hormones are finely tuned to nutrient availability. When the body senses prolonged fasting or calorie restriction, it can trigger a stress response that disrupts ovulation, lowers progesterone, and increases cortisol (the stress hormone).

This can lead to:

• Irregular or missing periods — this was me ;(

• Worsened PMS symptoms (we don’t want this!)

• Fertility challenges — PCOS, low progesterone…

• Increased anxiety or mood swings

Your body’s priority is safety and reproduction—when it senses “famine,” it may downregulate hormonal function to conserve energy.

2. Blood sugar imbalances are more common in women

Skipping meals or going long stretches without eating can cause blood sugar crashes, leading to symptoms like shakiness, irritability, brain fog, and cravings.

For women dealing with PMS, PCOS, or thyroid conditions, stable blood sugar is key to hormone balance and feeling good. Intermittent fasting can make it harder to maintain that stability, setting off a rollercoaster of highs and lows.

3. Fasting increases stress on an already stressed system

Women tend to juggle a lot—careers, family, relationships, and everything in between. Add fasting to the mix, and you may unintentionally add more stress to your nervous system.

Elevated cortisol over time can contribute to:

• Weight gain (especially around the midsection)

• Poor sleep

• Increased inflammation

• Burnout

If you’re already feeling overwhelmed or rundown, fasting may push your system further into survival mode rather than healing.

4. Fasting may suppress metabolism over time

While fasting might lead to short-term weight loss, chronic undereating or prolonged fasting windows can slow down metabolism—especially in women. Your body becomes more efficient at conserving energy, making it harder to lose weight or maintain energy long-term.

Women are more prone to this adaptation because our bodies are biologically wired to protect fertility and hormone balance.

5. It can worsen disordered eating patterns

Many women have a complicated relationship with food after years of dieting or restriction. Fasting windows and strict eating rules can trigger binge-restrict cycles, food obsession, or feelings of failure when not “perfect.”

True wellness isn’t about more rules—it’s about nourishing, supporting, and respecting your body’s signals.

So what’s a better approach?

Instead of intermittent fasting, focus on:

• Eating balanced meals every 3–4 hours with protein, fiber, and healthy fats

• Starting your day with breakfast to support hormone balance

• Listening to your body’s hunger and fullness cues

• Stabilizing blood sugar for steady energy and mood

At the end of the day, wellness is not one-size-fits-all. For many women, intermittent fasting may be more harmful than helpful—especially when it comes to hormones, metabolism, and long-term health.

If you’re feeling overwhelmed with conflicting nutrition advice, I’d love to guide you toward an approach that works for your unique body and goals.

Apply for 1:1 coaching today and let’s build a plan that nourishes you from the inside out.