Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones

So many menopause and perimenopause books have the same info: eat leafy greens, adequate amounts of protein, reduce simple carbohydrates, strength train, sleep, rest, hydrate, eat enough, manage stress. This book is different! The principles of metabolic switching and fasting based on your hormonal cycle have been so helpful and easy to implement for me. Dr Mindy explains exactly how and when to incorporate keto and fasting and when to avoid it. I was already aware of cycle syncing, but not in the context of how it applies to keto and intermittent fasting. She fully explains the science behind why these two methods work at some points in your monthly hormonal cycle and not others. She also gives you lists of foods that support the various hormones throughout your cycle so you can easily choose the right foods that support your hormones. The only thing that could've improved this book was if she had added a chapter on cycle syncing workouts as well (perhaps consulting with a personal trainer experienced in helping women in perimenopause and menopause). I stumbled upon this book when searching for ways to lose weight during this stage of life beyond the typical recommendations that I was already using and getting nowhere. At first I dismissed the idea because I've heard so many negative things about keto (all related to dirty keto not clean keto), and intermittent fasting hadn't been working for me (but I was doing it wrong!). If you're already following the typical fitness and nutrition advice for women in perimenopause and menopause but not seeing results, try this! It's healthy, sustainable, and has worked for tons of regular women, myself included. She also has a Facebook group for support. Backstory: I'm 48, have been eating a healthy balanced diet filled with quality protein, complex carbohydrates, healthy fats, and limited amounts of sugar since my mom was diagnosed with diabetes 20 years ago. I've also been strength training consistently 3-5 x week for the last decade. I have no uterus, but I have my ovaries, so I still have a hormonal cycle. I gained sweight during an international move last year, and had been struggling for 10 months to lose it using the methods I listed above (plus eating at a moderate 500 cal/day deficit) with ZERO change in weight or body composition. Since I work from home I've been able to hide out while trying to fix this weight problem. Depression, anxiety and feeling completely hopeless about my changing body have been debilitating. I was desperate and about to get on GLP1 to lose weight, but I'm fearful of side effects. Some people recommend HRT, but I don't want to do that either because my body doesn't do well with exogenous hormones. For me, keto and intermittent fasting was worth a try to avoid pharmaceutical interventions. I started using some of the methods in this book 6 weeks ago, and in that time I've lost 9 lbs & 1% body fat (according to my Hume scale). I am following the fasting cycling recommendations and choosing foods that support the hormones being produced during the different phases of my cycle. However, I'm not switching between keto and higher carbohydrates yet. Because I'm very likely experiencing insulin resistance (why else wasn't I losing weight?), I'm staying on clean Keto for at least 90 days since it can take that long to clear on a keto diet. At the 90 day mark, I plan on slowly adding back in small amounts of complex carbohydrates during the hormone feasting phases. Because I'm seeing results and getting through my workouts without issue, I have hope again. That alone is worth the time reading and implementing these changes.

This book changed my life by teaching me about myself. I was 40 when I bought this book and started my lifestyle change. I am now 43 and I’m the healthiest and happiest I’ve ever been. If you read the entire book, you’ll find that it was written to help women of all ages, even women who have gone through menopause. Dr. Mindy has thoroughly explained how and why conventional dieting fails us and why metabolic switching is the key to a sustainable healthy lifestyle. This book includes recipes and lists of the types of food to eat during all the phases women go through in a month. There is some variation mentioned regarding intermittent fasting, but it’s up to the reader to decide how long they want to fast for. Dr. Mindy also includes info on the different lengths of fasts you can try to achieve different health benefits. Anyone can benefit from this book. You just have to read. If you have trouble grasping the info, try checking out her YouTube channel.

In 2021, I lost 30 lb using the Noom program. I really love Noom and I learned a *lot* from it. I would definitely recommend it for the psychology aspect of eating habits. However, I did not have success in keeping the weight off afterword. By the beginning of 2024, I had gained all the weight back. I just couldn’t keep up with the calorie counting. It was too meticulous. And I never achieved the state of being able to ‘feel’ when I did or didn’t need calories (without counting). If I’m honest, I hadn’t taken certain aspects of the program seriously and I think that’s what caused me to gain the weight back. Now, I have begun fasting (using this book as a guide). I’ve lost 15 lb so far (after 2 months). It’s the same pace of progress that I had with Noom, BUT I feel so much more confident that I will be able to maintain my weight once I get the fat off this time. That’s because fasting is *simple.* You just don’t eat. It takes no time to plan the meals and count the calories; no time cook, eat, or do dishes; no time to do anything. All you do is -save- time (and money). And now that my body has gotten used to it, I feel fantastic while I’m fasting. When doing calorie restriction (which is not actually what Noom is intended to be but was the way I was using it), I felt so tired all the time. And cold. Now I know that was because I wasn’t unlocking my fat to be burned for energy — I was keeping insulin high with ~5 small meals a day, and so (because insulin blocks fat burning) my body had to lower its energy output since I’d lowered the energy input. Noom helped me to learn the psychology behind my eating habits (and lots of nutrition and exercise info), and now fasting is helping me to lose weight in a very simple way. If someone asked, I would recommend a combination of both Noom & fasting. With calorie restriction, I really felt like I was on a diet. And I was eager to be done with it so I didn’t have to deal with the calorie counting and the fatigue anymore. With fasting, I feel really comfortable with it as a sustainable lifestyle. Sometimes, I may gain a little weight (vacation, holidays, celebrations, etc). Then, I’ll just lose it by fasting. It’s so empowering. This book has been hugely helpful in my journey. Dr. Pelz lays out everything you need to know in a very simple format. I’ve also found her YouTube channel to be really helpful. In addition to her, I watch videos from Dr. Fung, Dr. Ekberg, and Dr. Jamnadas. They’re all incredibly informative. But Pelz is the only one that addresses what women’s bodies need. We have different hormone patterns than men. Overall, 5 stars for this book. Dr. Pelz is a modern day hero!

There is a lot of good info in this book with zero filler, I just wish it had a more *practical* layout (I'll explain) and a bit more information. If you've been fasting for awhile you can probably skip the first two parts of this book ('the science' of fasting and 'the art' of fasting) and skip ahead to the third part (the 30-day fasting cycle). This third portion of the book has a way of eating that supports the hormones that come along with your menstrual cycle. So throughout your cycle, you're cycling what type of foods to eat and you're changing up the lengths of your fasts in, in accordance with which hormones need nutritional support at varying times of the month. After this 30-day fast portion of the book, there are a few tidbits such as how to break a fast, hacks that help with fasting, and then some recipes. Here's my issue with the book: the layout could be better, and by 'better' I mean more information all in one place. In part 3, there's a chart that of a typical 28/30 day menstrual cycle and it includes fasting lengths and whether you should be eating the ketobiotic way or the hormone feasting way. (There's two ways of eating within this whole 30-day food/hormone cycling: 'Ketobiotic' and 'Hormone Feasting.') I would have liked to have also seen a chart that lists all of the foods I should be eating on any particular day during this whole cycle, as opposed to flipping back to earlier parts of the book to see which food support estrogen or flipping ahead to each sub-section to learn which foods support progesterone. Like, please: just give me a day-to-day example of what to eat, all in one chart or at least all on one page! I also would have appreciated examples of what X amount of carbs or protein looks like. 'Eat 50 grams of net carbs on these days' but I'm not going to tell you what that looks like. 'Eat 75 grams of protein on these days,' but I'm not going to tell you what that looks like, either. 'On these days, 60% of your calories should come from fat,' but I'm not going to explain what that looks like on your average lunch plate while said fat is alongside carbs and protein. Kind of reminds me how the IRS knows exactly how much you owe them for taxes, but you have to figure it out on your own and if you're wrong then you're in big trouble.

Fast Like a Girl is an insightful and empowering read that sheds light on the unique physiological needs of women when it comes to fasting and nutrition. Dr. Mindy Pelz does an excellent job of explaining complex concepts in a clear and accessible manner. As someone who has struggled with understanding the impact of hormones on energy levels, appetite, and cognitive function, this book provided much-needed clarity. Pelz breaks down the science behind how the female body responds differently to fasting and dietary changes throughout the menstrual cycle. Her advice is practical, backed by research, and tailored specifically for women's health. I found the content engaging and easy to understand, devouring the book in just two days. Pelz's writing style is informative yet relatable, making it a pleasure to read. The strategies and tips she provides are invaluable for any woman looking to optimize their health and well-being through fasting and nutrition. Fast Like a Girl is a must-read for women seeking a deeper understanding of their bodies and how to harness the power of fasting for improved energy, cognitive performance, and overall vitality. I'm eager to implement the knowledge I've gained from this book into my own lifestyle.

** Fast Like a Girl"** by Dr. Mindy Pelz is an empowering and informative guide that focuses on the transformative benefits of fasting tailored specifically for women’s unique hormonal and health needs. Drawing from her expertise and popular YouTube channel, Dr. Pelz addresses the frustrations many women experience with traditional one-size-fits-all dietary advice that often overlooks their specific health concerns. In this comprehensive manual, Dr. Pelz outlines a 30-day fasting reset that not only harnesses the power of the menstrual cycle but also provides strategies for those who no longer have a cycle. She guides readers through the nuances of starting with intermittent fasting, safely extending fasts, and breaking fasts with nutrient-rich foods designed to enhance metabolic health. Additionally, the book includes over 50 recipes aligned with her innovative ketobiotic and hormone feasting food plans, offering delicious ways to support women’s hormonal health. **"Fast Like a Girl"** equips women with the knowledge and tools they need to reclaim control of their health through fasting, ultimately reinforcing the idea that understanding their bodies can make them unstoppable in their wellness journey. This engaging and practical read is a must for anyone looking to incorporate fasting into their lifestyle while honoring their body's natural rhythms.

I realize now that I’ve been fasting like a man and sabotaging my hormones. This book gave me my life back! I was really struggling with dieting and now it’s fun!

First, let me say do not believe the negative reviews on this book, or the comments made about this not being for post menopausal woman....these people obviously didn't even TRY implementing any of this info, or they concentrated on typos, or found things they believed contradicted THIER OWN knowledge, or were competitors trying to drive people to their own books, ideas. The biggest important thing she talks about is that everyone, including every woman, is different and sometimes need slightly different approaches. If anyone reading it understood what that meant...it would make perfect sense to them. Also, those comments about "not wanting to fast" obviously didn't read the title of the book! At any rate...I've read this book twice and refer to it constantly. My (28 yr old) neighbor loaned hers to me when I was trying to find a solution for losing weight after menopause...after reading 4 chapters, I bought my own. It's easy to understand and doesn't leave me feeling AT ALL like I'm depriving myself. I have lost 17 lbs in 2-1/2 wks....and I feel completely satisfied in all aspects. My only "extra" cost was to get a glucose monitor which was well worth it. Diabetes runs in my family and I do not want to end up having it. This way of eating will keep me healthy and help improve my chances of not getting diabetes and encountering other health problems as I age. There is a lot of info to absorb, yes, but it's good info. I'm sure I'll be reading certain sections over and over until I become more comfortable that I have absorbed and understood it completely...and...I never once found it boring! (On the other hand "The Plant Paradox" was terrifically boring, contradictory to the writers own prior books and even within itself, and would be almost completely IMPOSSIBLE to follow unless you could afford a live-in cook and shopper to prepare everything daily and didn't want to eat anything that tasted good ever again!) I cannot guarantee the fasting lifestyle would work for everyone, I only know, it's a great place to start if you are having trouble losing weight any other way and want to be healthy while also being able to eat real food.

Great read

Think, every women MUST read this book

I read this book all the time. I refer back to it whenever I need a new recipe or want to know which phase I’m at. I go back to the book and read it. This is a great, easy read; it tells you which phase you are in and explains how to take care of yourself and feed accordingly. I really enjoyed this book. I purchased it a year ago, and I’ve used it very frequently ever since. Even now, it’s on my nightstand. I have lost a lot of weight with the help of this book. I’ve regulated my menstrual cycle, which is the best outcome. So, anyone struggling with their menstrual cycle or aiming to target something specific should read this book because it helps you understand how your hormones work in your body. Our hormones work together or against each other, and it’s really important to know how to handle different situations.

I really love this book. Learned a lot about my body.

This book is supported with science and research and explains you how food timing and fasting can support hormonal health, healing, detox, weight loss and mental clarity for women. Highly recommended.