Hello beautiful women!
I’m excited to share some further powerful insights from Dr. Mindy Pelz. As a certified coach through her programme, I’ve seen firsthand how aligning our fasting and lifestyle choices with our hormonal cycles can transform our health. Let’s dive into the magic of fasting, understanding our hormonal impact on daily life, and making lifestyle changes that support our overall well-being.
The Fasting Cycle: Tailoring Fasting to Your Menstrual Cycle
Fasting is a fantastic tool, but did you know that the timing of your fasts can significantly impact your hormonal health? Dr. Mindy introduces the concept of the fasting cycle, which aligns different fasting and eating patterns with the phases of our menstrual cycle.
Power Phase 1 (Day 1-10):
The first phase, from the beginning of your period until about day 10, is when oestrogen levels start to rise. During this time, your body is more insulin sensitive, making it an ideal time for longer fasts and a keto approach. Oestrogen loves when you keep glucose down and bring ketones in, so power up your fasting and keto efforts during these days. You’ll feel more energetic, focused, and ready to conquer the world.
Manifestation (Ovulation) Phase (Day 11-15):
Ovulation is a peak time for oestrogen, and testosterone also gets a boost, making you feel incredibly powerful and motivated. This is a great time to push yourself in workouts and take on big projects. Enjoy the surge of energy and mental clarity that comes with these hormonal peaks.
Power Phase 2 (Day 16-19)
When day 16 hits you may experience the hormonal crash. Suddenly, you’re not feeling your best, and it’s because all those lovely hormones have come crashing down for about five days. But don’t worry, this is totally normal and there are ways to work with it.
This is the perfect time to switch up your routine. You can dive into more HIIT (High-Intensity Interval Training) sessions and ramp up your fasting efforts. If you’re feeling bloated, it’s crucial to focus on opening up your detox pathways. This means drinking plenty of water, incorporating foods that support liver function, and maybe even trying some gentle yoga to help your body flush out toxins.
By understanding and embracing this shift, you can turn what might feel like a slump into a powerful phase of cleansing and rejuvenation.
Nurture Phase (Day 20-28):
Progesterone starts to rise, signalling your body to slow down and prepare for potential pregnancy. Progesterone makes you more insulin resistant, meaning you’ll need more glucose. This is the time to ease off fasting and keto, and instead, nourish your body with healthy carbs. Listen to your body’s signals to rest and recover.
By aligning your fasting and eating habits with your hormonal cycles, you can optimise your health and well-being. This approach not only supports your hormones but also helps you feel more in tune with your body’s natural rhythms.
Impact of Hormonal Cycles on Daily Life
Understanding how our hormonal cycles impact our daily lives can be a game-changer. Our energy levels, mood, and cognitive abilities fluctuate with our hormonal changes, and recognising these patterns can help us make better choices.
Oestrogen’s Superpowers:
During the first half of your cycle, rising oestrogen levels bring along a “girl gang” of neurochemicals like dopamine, serotonin, acetylcholine, and BDNF. These chemicals enhance your mood, memory, and overall brain function. You’ll feel more social, focused, and capable of tackling complex tasks. It’s the perfect time to schedule important meetings, start new projects, and engage in social activities.
Progesterone’s Call for Rest:
In the second half of your cycle, progesterone takes the lead. This hormone has a calming effect, promoting rest and recovery. You might feel more introspective and less energetic during this phase. It’s a natural time to slow down, practice self-care, and prioritise activities that nurture your body and mind. Recognising and honouring these needs can prevent burnout and keep you feeling balanced.
The Role of Lifestyle in Hormonal Health
Lifestyle choices play a crucial role in supporting our hormonal health. Dr. Mindy emphasises the importance of managing stress, aligning with natural light, and making mindful food choices to support our overall well-being.
Managing Stress:
Chronic stress can wreak havoc on our hormones, particularly progesterone, which is sensitive to cortisol levels. Practicing stress-reducing techniques like meditation, yoga, and deep breathing can help keep your cortisol levels in check and support healthy progesterone production.
Aligning with Natural Light:
Exposure to natural light is essential for maintaining a healthy circadian rhythm. Dr. Mindy recommends getting outside for at least 20 minutes during the middle of the day to boost serotonin levels, which are crucial for mood regulation. Avoiding screens before bedtime and getting morning sunlight can also improve your sleep quality and overall hormonal balance.
Mindful Eating:
What you eat can significantly impact your hormonal health. Incorporating nutrient-dense foods, avoiding processed foods, and eating according to your body’s needs during different phases of your cycle can make a big difference. For instance, during the nurture phase, focus on consuming healthy carbs like sweet potatoes, fruits, and whole grains to support progesterone production.
Empowering Yourself with Knowledge
By understanding the fasting cycle, recognising the impact of hormonal fluctuations on daily life, and making supportive lifestyle choices, you can take control of your health and well-being. This knowledge empowers you to work with your body’s natural rhythms, rather than against them, leading to a more balanced and fulfilling life.
Join the Movement
Ladies, it’s time to embrace this knowledge and empower ourselves to make informed decisions about our health. Share these insights with your friends, family, and community. Together, we can create a culture of support and empowerment, transforming women’s health one step at a time.
Stay informed and empowered,
Ella.
P.S. Remember, we’re in this together. If you need advice or support, don’t hesitate to reach out. Let’s keep this conversation going and change the world, one empowered woman at a time!