FREE Beginner’s Guide to Fasting and Cycle Syncing
By Donna Davidson
Functional Medicine Certified Health Coach
Introduction: Welcome to Fasting & Cycle Syncing
Discover how fasting and syncing your lifestyle with your body’s natural hormonal rhythms can transform your health and well-being. Whether you’re just starting out or looking for new ways to optimize your routine, this guide will walk you through the basics of fasting and cycle syncing, helping you understand how to work with your body instead of against it.
Part 1: The Basics of Fasting
What is Fasting?
Fasting involves periods of abstaining from food and calorie-containing drinks, followed by periods of eating. It’s a powerful tool to reset your metabolism, manage weight, and improve hormonal health.
Types of Fasting
- Time-Restricted Feeding (TRF):
- Eat within a specific window each day (e.g., 8am–4pm), and fast for the remaining 12-16 hours. This is often referred to as intermittent fasting.
- How to Start: Gradually extend the time between dinner and breakfast, aiming for a fasting window of at least 12 hours.
- Alternate-Day Fasting (ADF):
- Alternate between fasting and eating days. On fasting days, limit calories to 600 or less, or fast entirely.
- How to Start: Begin by fasting one day per week, gradually increasing as your body adjusts.
- Fasting Mimicking Diet (FMD):
- A 5-day, low-calorie diet that mimics fasting while allowing some food intake. It’s done once a month for cellular repair and detoxification.
- How to Start: Follow a structured, low-calorie, plant-based diet for five days (consult a healthcare provider).
Part 2: Cycle Syncing
What is Cycle Syncing?
Cycle syncing involves aligning your diet, exercise, and fasting routine with the phases of your menstrual cycle. By working in harmony with your natural hormonal fluctuations, you can optimize energy levels, mental clarity, and physical performance.
Understanding Your Cycle Phases
- Power Phase (Days 1-10):
- Fasting Goal: Embrace longer fasting periods (up to 72 hours), especially if you feel strong and energized. This phase promotes autophagy (cellular repair).
- Diet: Ketobiotic (low carb, moderate protein, high healthy fats) to support estrogen production.
- Exercise: Focus on high-intensity workouts like cardio or HIIT during this phase when your energy is highest
- Manifestation Phase (Days 11-15):
- Fasting Goal: Shorten your fasting window (13-15 hours). Hormonal balance requires more nourishment during this phase.
- Diet: Incorporate hormone-boosting foods like healthy carbs (sweet potatoes, berries) and proteins
- Power Phase 2 (Days 16-19):
- Fasting Goal: You can extend your fasting window again to up to 72 hours, focusing on ketobiotic eating.
- Exercise: Continue high-intensity workouts.
- Nurture Phase (Days 20-28):
- Fasting Goal: Avoid extended fasting, as your body needs extra nourishment to support progesterone production. Skip fasting altogether.
- Diet: Add more carbs to help regulate progesterone, which thrives on glucose.
- Exercise: Shift to lower-intensity activities like yoga, Pilates, or walking
Part 3: Getting Started with Fasting & Cycle Syncing
Step 1: Know Your Cycle
Start by tracking your menstrual cycle for at least one month. I recommend using a large desk or wall calendar that is easily visible, allowing you to manually mark each phase. Alternatively, a simple diary or journal can work just as well. Record key observations such as your energy levels, mood, cravings, and any physical changes throughout each phase. This awareness will help you sync your fasting and lifestyle habits with your body’s natural rhythms.
Step 2: Begin with Time-Restricted Feeding (TRF)
Start by extending your overnight fasting window. Aim for 12-16 hours of fasting. Slowly push back your first meal of the day and see how your body responds .
Step 3: Adjust Your Fasting Based on Your Cycle
During the Power Phases, extend your fasting window and go for more intense workouts. During the Nurture Phase, skip fasting and focus on self-care and nourishment.
Step 4: Prioritize Whole, Nutrient-Dense Foods
Regardless of your fasting or cycle phase, prioritize unprocessed, whole foods. Think leafy greens, lean proteins, healthy fats, and nutrient-dense carbs. Avoid refined sugars and processed foods that can spike your insulin levels and throw your hormones off balance.
Part 4: FAQs
- How long should I fast as a beginner?
Start with 12 hours and gradually increase as you feel comfortable. Listen to your body, and don’t push too hard in the beginning.
- What if I feel fatigued during fasting?
It’s normal to feel some fatigue initially. Stay hydrated, get enough sleep, and break your fast if you feel unwell .
- Can I still fast if my cycle is irregular?
Yes, you can sync your fasting with the moon cycle instead, or use your body’s cues (such as energy levels or mood shifts) to guide your fasting schedule .
Part 5: Additional Resources
- Jason Fung, The Complete Guide to Fasting
A comprehensive guide on fasting, including intermittent fasting, extended fasting, and more.
- Mindy Pelz, Fast Like A Girl
A detailed exploration of fasting specifically for women, focusing on cycle syncing and hormonal health
Ready to Start?
Schedule your FREE Discovery Call with me through my website, to receive personalized guidance on how fasting and cycle syncing can work for your unique body.
