There are numerous good issues about intermittent fasting, BUT it may also be traumatic on the physique, if you're a lady who continues to be menstruating and may mess up your hormones. This publish is a fast abstract of how one can follow intermittent fasting and hormones.
My newest YouTube video provides you all the particulars and how one can implement fasting all through your menstrual cycle!
Here is my cheat sheet on how one can follow intermittent fasting WITH your hormones!
Intermittent Fasting and Hormones
1️⃣ Follicular Phase | days 1-10
It begins the primary day you bleed (menstruation) when your hormones are at their lowest. It is the BEST time so as to add intermittent fasting.
🍽Try a 16:8 quick, the place you quick for as much as 16 hours with an 8-hour consuming window.
While estrogen builds throughout this part, you wish to maintain insulin down. Moderate your carbohydrate consumption and give attention to 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 necessary to assist your physique course of and take away them to keep away from any hormonal imbalances and signs of PMS.
✔️Support your liver and intestine!
✔️Increase 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 forth.
✔️Avoid sugar, alcohol, and processed and quick meals.
✔️Clean up your setting to keep away from pointless toxin publicity.
🍽Limit fasting to not more than 13-15 hours as a result of an excessive amount of fasting and restriction at ovulation are traumatic on the physique.
3️⃣ Post Ovulation | days 16-19
Hormones drop briefly, post-ovulation, so fasting is likely to be okay right here. Try it out and see how you're feeling! It’s extremely depending on the person!
4️⃣ Luteal Phase | days 20-Menstruation
It is the second half of your cycle and when progesterone rises. During this time, the aim is to assist progesterone.
🍽Do not quick!
Consume slow-digesting carbs from fruits and roots. Think starches like squashes, potatoes, candy potatoes, carrots, beans, lentils, and so forth.
Allow your self to decelerate. Go on a stroll or to yoga versus high-intensity train.
P.S. Be certain to look at my newest YouTube video with ALL of the small print to optimize fasting and your hormones!