There are plenty of good issues about intermittent fasting, BUT it can be nerve-racking on the physique, if you’re a girl who continues to be menstruating and may mess up your hormones. This submit is a fast abstract of the right way to apply intermittent fasting and hormones.
My newest YouTube video provides you all the particulars and the right way to implement fasting all through your menstrual cycle!
Right here is my cheat sheet on the right way to apply intermittent fasting WITH your hormones!
Intermittent Fasting and Hormones
1️⃣ Follicular Part | days 1-10
It begins the primary day you bleed (menstruation) when your hormones are at their lowest. It’s the BEST time so as to add intermittent fasting.
🍽Strive a 16:8 quick, the place you quick for as much as 16 hours with an 8-hour consuming window.
Whereas estrogen builds throughout this part, you need to hold insulin down. Average your carbohydrate consumption and deal with good carbs with fiber that digest slowly.🥔🥗🫘
HINT: Place these carbs round your exercise, so they’re higher utilized.
2️⃣ Ovulation | days 11-15
At this level, hormones are at their highest. It’s vital to assist your physique course of and take away them to keep away from any hormonal imbalances and signs of PMS.
✔️Help your liver and intestine!
✔️Enhance your consumption of cruciferous veggies, pre and probiotic meals, and meals excessive in fiber.
✔️Beans, lentils, oats, high-quality dairy, onions, fermented meals, and so on.
✔️Keep away from sugar, alcohol, and processed and quick meals.
✔️Clear up your setting to keep away from pointless toxin publicity.
🍽Restrict fasting to not more than 13-15 hours as a result of an excessive amount of fasting and restriction at ovulation are nerve-racking on the physique.
3️⃣ Submit Ovulation | days 16-19
Hormones drop briefly, post-ovulation, so fasting is perhaps okay right here. Strive it out and see how you’re feeling! It’s extremely depending on the person!
4️⃣ Luteal Part | days 20-Menstruation
It’s the second half of your cycle and when progesterone rises. Throughout this time, the objective is to help progesterone.
🍽Don’t quick!
Eat slow-digesting carbs from fruits and roots. Assume starches like squashes, potatoes, candy potatoes, carrots, beans, lentils, and so on.
Permit your self to decelerate. Go on a stroll or to yoga versus high-intensity train.
P.S. You should definitely watch my newest YouTube video with ALL of the small print to optimize fasting and your hormones!
