Is intermittent fasting a good idea for women? The short answer, yes. Whether you’re trying to lose fat, increase mental clarity, or regain your health and reach your wellness goals, intermittent fasting is backed by science to do all of these things and more.
In today’s video, we’ll delve into the world of intermittent fasting and why it’s a safe and effective method for millennial moms, even those who are breastfeeding. So let’s jump right in! Watch below or keep reading!
What is intermittent fasting?
Before we explore the benefits of intermittent fasting, let’s understand what it actually is. Intermittent fasting is not a diet, but rather an eating pattern that involves cycling between fasting and eating periods. It has gained popularity in recent years due to its potential health benefits and versatility.”
Benefits of Intermittent Fasting for Women, Specifically Moms
Now, let’s jump into the incredible benefits that intermittent fasting can offer millennial moms like me.
Boosts energy and mental clarity
As a busy mom, juggling multiple responsibilities can leave you feeling drained. Intermittent fasting can actually boost energy levels by improving insulin sensitivity and increasing the production of HGH, the human growth hormone. It helps regulate blood sugar levels, leading to more sustained energy throughout the day. Additionally, many mothers report increased mental clarity and improved focus when they practice intermittent fasting. I am one of those moms. I have ADHD and swear by my IF protocol to do things every morning. If you have preschoolers, this can be a game changer in maximizing those few hours to yourself.
Supports weight management
Let’s face it: post-pregnancy weight can be a challenge. Intermittent fasting can be a game changer when it comes to shedding those extra pounds. By limiting your eating window, your body is encouraged to burn stored fat for fuel, aiding in weight loss. It also helps regulate hunger hormones, making it easier to stick to healthier eating habits.
Strengthens gut health
Maintaining a healthy gut is vital to overall well-being, especially for moms who want to optimize their absorption and digestion of nutrients. Intermittent fasting promotes a healthy gut microbiome by allowing your digestive system to rest and repair during fasting periods. This can lead to reduced bloating, improved digestion and a boosted immune system. My clients see a difference in just 2 weeks here!
Balances hormones
Hormonal imbalances can wreak havoc on a woman’s body, affecting mood, energy levels and overall health. Intermittent fasting has been shown to have positive effects on hormone regulation, particularly insulin and cortisol. Hormonal imbalances can often be blamed for many health conditions and inability to lose weight. During periods of fasting, insulin levels drop, while human growth hormone and norepinephrine levels rise. This combination of changes can lead to weight loss, fat loss, and protection against chronic disease.
Prevention of chronic diseases
Fasting causes cells to begin a waste removal process called autophagy. During autophagy, the body cleans house and begins to regenerate – eliminating dysfunctional, damaged cells to make room for new, healthy ones. Autophagy may offer protection against diseases such as cancer or dementia as well as protecting the body from the negative effects of oxidative stress and inflammation.
Now that we’ve covered the benefits, let’s talk about how you can fit intermittent fasting into your mom lifestyle, because we all want more time and this is something that actually gives you more time.
Choose the correct method:
There are different approaches to intermittent fasting, so find one that fits your lifestyle and preferences. The most popular methods include the 16/8 method (fasting for 16 hours and eating in an 8 hour window), but I recommend the 12/12 or 10/14 fasting protocol.
As moms we don’t sleep enough, we often don’t eat and we are under a lot of stress. Fasting for too long of a window can have the opposite effect of what we want and cause even MORE stress leading to hormonal imbalance. So if you are recently postpartum, sleep deprived, over stressed, TTC, or breastfeeding, start with a 12 or 14 hour fasting window. This will allow you to make sure you are eating enough food to maintain your milk supply and keep your hormones functioning optimally. It is also the most sustainable and allows you to enjoy meals with your family!
Experiment with different approaches until you find what works best for you. It doesn’t matter the window, but I encourage you to start at least 2-3 hours before bed.
Stay hydrated:
During periods of fasting, it is important to stay hydrated. Drink plenty of water, herbal tea or black coffee with non-dairy creamers to keep your body hydrated and reduce hunger. Avoid sugary drinks or too much caffeine, as these can interfere with the benefits of fasting.
Listen to your body:
Remember, intermittent fasting doesn’t have to feel restrictive or cause extreme discomfort. If you are new to fasting, start gradually by expanding your fasting window over time. Pay attention to your body. If you don’t eat enough during the day, fasting will be uncomfortable and unsustainable. My clients track macros in addition to fasting to ensure they are getting enough of the right nutrients for optimal health and fat loss if that is their goal. If you’re hungry, eat!
Why can intermittent fasting feel hard, uncomfortable, or unsustainable?
If you don’t eat enough food during the day, it will be difficult to fast the next morning! IF should not be about limitation. Most of my clients eat at least 1200 calories. Most are around 1600-1800 calories total.
Here’s how to combat discomfort:
- Don’t ignore the signs of hunger
- Eat balanced meals
- Eat nutrient-dense meals
- Stay hydrated
Interested in learning more and want a more personalized approach to see what’s right for you? Get a copy of my Free Masterclass, How to feel like a baby.
Also, check out our 6 Week Fat Loss New Client Coaching Program.
