What health problems are you trying to solve?
Fatigue? Weight gain? Poor sleep? Mood swings? Brain fog?
Educational content reviewed by licensed APRN medical staff. Not personal medical advice.
In the video, Dr Vikki Petersen explains why fasting results are different between men and women and what is the optimal approach for women.
Time restricted eating or fasting is a physiological stressor - not a bad one, but still a stressor and women react differently to it than men. Women are not “small men” and our metabolism and hormones are different- therefore the “dose” of fasting matters.
A fasting window of 12 to 14 hours allows for adequate protein consumption, better quality sleep, and lowers stress load.
Long fasting windows make it harder to hit protein targets - this matters for satiety (stops cravings) and lean muscle mass retention.
Protein maintains:
Muscle and bone
Hormones and enzymes
Neurotransmitters - brain chemicals
Immune system strength
If protein intake drops the body breaks down muscle. Lower muscle = more fat, and slower metabolism.
Men exhibit more predictable improvements like weight loss and insulin sensitivity while women, who mobilize fuel differently, commonly show weight gain, loss of muscle, insulin resistance, adverse hormone and stress responses.
Initially you may not notice negative effects - your fatty acids are elevated meaning you're breaking down stored fat - you lose weight, feel more energy and that convinces you to continue longer fasts.
It’s what happens long-term that is concerning - long-term elevation of fatty acids leads to:
Reduced glucose uptake into muscle and liver, leading to
Insulin resistance - type 2 diabetes, and fatty liver,
Greater difficulty losing fat
Increased visceral fat/belly weight
Muscle breakdown so you lose lean muscle
Sleep disruption
Brain effects:
Fatigue
Lowered stress tolerance
Brain fog
Particularly important if you are in the following categories:
Fertile
Irregular or missed periods
PMS or heavy periods
Feel “wired” but tired
High training volume
Trouble sleeping
Menopause/Perimenopause
Trouble maintaining muscle
Fat gain despite eating less
Poor sleep
Brain fog or stress
Cold intolerance of thyroid symptoms
Fatigue and need caffeine
Tips
Fast while you’re sleeping… and a bit more before and after = 12 to 14 hours.
Prioritize protein - aim for 1 gram of protein per lean pound of body weight.
Book end protein at the beginning and end of the day with a lighter dose mid-day.
Aim for 25 grams of fiber daily from whole food - fruit, veggie, nuts, seeds, beans.
Healthy fats come along with much of the foods you’re eating
References:
Soeters MR et al. Gender-related differences in the metabolic response to fasting 2007 — Journal of Clinical Endocrinology & Metabolism
Bene-Alhasan Y et al. Determinants of fasting non-esterified fatty acids 2023 — Journal of Clinical & Translational Endocrinology
Takeuchi M et al. Higher fasting and postprandial free fatty acid levels are associated with muscle insulin resistance in young women 2018 — Journal of Clinical Medicine Research
Pankow JS et al. Fasting plasma free fatty acids and the risk of type 2 diabetes 2004 — Diabetes Care
Abraham SB et al. Cortisol, obesity and the metabolic syndrome
2013 — Endocrine Reviews
Kim BH et al. Effects of intermittent fasting on circulating hormone levels and circadian rhythms 2021 — Endocrinology and Metabolism
Uhart M et al. Gender differences in hypothalamic–pituitary–adrenal axis reactivity 2006 — Psychoneuroendocrinology
#fasting #weightloss #musclelossprevention #rootcausemedicine
Disclaimer: The information provide
