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.

I love Fast Like a Girl! I have been practising fasting for years and this book has been a game-changer for me in refining my intermittent fasting (IF) practice. It provided me with invaluable insights on how to adjust fasting according to my body’s needs and hormonal cycles—something I hadn’t understood before. Pros: Tailored to Women’s Needs: The book explains how fasting affects women differently due to our hormonal cycles. I finally understood why I struggled with fasting at certain times of the month and how to modify my approach accordingly. Practical and Science-Based Advice: The author breaks down complex concepts into easy-to-understand, science-based explanations. It’s not just theory—there are actionable tips that helped me refine my fasting schedule, making it more sustainable and effective. Cycle-Specific Fasting Tips: One of the most helpful sections is the guidance on how to adjust fasting practices depending on where you are in your menstrual cycle. It’s an eye-opener for any woman who’s struggled with inconsistent energy levels or results during fasting. Empowering and Supportive Tone: The tone of the book is empowering and supportive, which is refreshing in the wellness space. It feels like getting advice from a knowledgeable friend who truly understands the unique needs of women. Staple Recommendation: I now recommend this book to all the women in my life, whether they’re beginners to fasting or seasoned practitioners. It’s a must-have resource for anyone looking to optimize their health through fasting. Cons: Not Ideal for Non-Fasting Readers: The book is primarily focused on intermittent fasting, so it may not be as useful for readers who aren't interested in or open to fasting practices. However, for those looking to understand fasting better, it's a fantastic guide. Fast Like a Girl is now about the staple recommendations I make to any woman looking to take control of her health and fasting practices. It helped me refine my approach to intermittent fasting and provided crucial insights into how to make fasting work with my body, not against it. Highly recommend for women seeking to burn fat, boost energy, and tailor fasting to their unique needs!

I have absolutely loved this book. Easy read and great information as to why fasting is different for women. Great book, especially if you struggle with an autoimmune condition or are experiencing hormone changes. I love the step by step guide, compassionate understanding given in the book and the addition of recipes. Worth the read.

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.

I recently read "How to Fast Like a Girl" and found it to be an incredibly insightful and practical guide. The book provides a comprehensive look at using fasting for healing and fat burning, tailored specifically for women. The author does an excellent job of explaining the science behind fasting in an accessible way. The strategies and tips provided are easy to follow and integrate into daily life. I appreciated the focus on the unique hormonal and physiological needs of women, which sets this book apart from other fasting guides. One of the highlights for me was the emphasis on using fasting as a tool for overall health and healing, not just for weight loss. The holistic approach, including advice on nutrition, mindset, and self-care, makes it a well-rounded resource. Since implementing the techniques from the book, I’ve experienced improved energy levels, better digestion, and noticeable fat loss. The practical advice and encouraging tone make it easy to stay motivated and committed to the fasting protocol. Overall, "How to Fast Like a Girl" is a must-read for any woman interested in using fasting as a powerful tool for health and wellness. It's informative, empowering, and has made a significant positive impact on my life. Highly recommended!

The absolute best book I’ve read on women’s health and hormones. I’ve applied the fasting / ketobiotic / hormone feasting to the specific parts in my cycle and I feel and look so much better. I’ve lost fat and most importantly INFLAMMATION!! I feel much less inflamed, puffy and holding a lot less water. I really love that the diet / fasting periods change throughout our cycle. Before thinking about intermittent fasting every. Single. Day. Was almost too much and discouraging for me. But there’s actually times during our cycle that we shouldn’t fast at all to optimize hormones which makes it soooo much easier to maintain. Not only that but times where we should be eating a lotttt more carbs or vise versa, more keto. It’s so easy to stick with when you know that the keto part only lasts a week, and the following week you get to eat more carbs. Loveeee this book. Truly changed my life and perspective on how white/black everything seems to be in diet culture these days. This way of living allows for much more flexibility and freedom.

I loved everything about this book, I only wish that it would have come out when I was a teenager! It's a must read for women of all ages. Mindy is clear and concise in her writing and lays out all of the benefits of not only Intermittent Fasting, but extended water fasts with what's happening in our bodies the longer we fast, the foods we should or shouldn't be eating according to our monthly cycle in order to optimize our health and well-being and even recipes. Everything is tied into this book, even several protocols for weightloss, autoimmune, etc, and a 30 day example of how women should be fasting/eating according to their cycle, along with foods we need- and foods to avoid, to optimize and balance all of our hormones during the precise times in our cycle! And women that are post menopausal can use the 30 day fasting plan adjusted around the moon's cycle. Brilliant! It all makes sense once you read it, and that's why I say I wish I would have known all of this information 30 years ago. Better late than never! I've bought this for 5 people and one is a guy, so it's not just for women! There's so much for men to learn as well, not only learning about fasting for themselves to improve their health and loose weight, but about the women in their life. When men are better able to understand us in relation to our hormones, it's a win-win for everyone. Get the book now, don't wait.... we've had to wait long enough for a book of this magnitude. It's about time someone recognized and acknowledged women can't- and shouldn't, be treated the same as men in relation to our health. This book is a life changer! Thank you Dr. Mindy! I've followed you for years--YEARS!!! But, this book literally put it all together and in one week has been life changing and I'm just getting started on this new journey! I'm so excited knowing I'm in control now and have the tools and knowledge that I've wanted and been searching for. I can't praise you enough. Your heart shines in every live call, or video you put out to the universe. You are doing your purpose here on earth serving and helping so many women - and men. You deserve all the blessings coming your way! And I can't wait for your next book! It can't come soon enough! 😍🙌🏼🫶🏼

** 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’m so happy with this book! I bought her book after watching one of her videos, read it in two weeks and now I’m on day 10 of the 30 day reset that is outlined in this book. Excellent information for any woman to apply to her daily life. This book is geared towards women who want to feel better, lose weight, and perhaps heal health issues and works on a keto-geared lifestyle with attention to our hormonal cycle. The information was so helpful to me, and as a nurse it was a great refresher in the science of how hormones work. I’ve already lost nearly 7 pounds in 10 days from applying the info of fasting, low sugar meals and exercise. I have been struggling for the last 15 years with constant weight gain despite working out at least 3 times a week with regular walking, running, and skiing and it just wasn’t working. I needed to change what I ate, and fast (pun totally intended). Fasting has provided me with a clear head, and a feeling of increased productivity. I am not looking back, only forwards and feel so energetic. Honestly, there were a couple of rough days but I stuck it through. You have to expect the body to cleanse itself during the first time of fasting and with that comes some symptoms. I have tried the ketogenic diet before, approximately 4 years ago and i lost 20 pounds in a couple of months but regained it back plus more because I didn’t know how and when to properly fast. It’s difficult to think about where I could be now, had I had this book THEN! Missed knowledge then, but now that I have it today I am happy and no more struggling. I will come back in a couple of months and update.

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.

I was eagerly anticipating this release and read it straight through upon reception. If you are a fasting novice, I entreat you to take your time reading this book though. Always consult with your healthcare provider before applying what you will learn in Fast Like a Girl. Written in her passionate voice followers of Dr. Mindy's YouTube channel appreciates so much, this will take you on a personalised journey of fasting for women at last. How to fast optimally for your hormonal cycle, recipes, 6 types of fasts, fasting for specific conditions - it is all in here. Several case studies, lifestyle adjustments, personalised tweaks, how to break a fast, and much more. A grain of wisdom that stood out for me was to over the period of a month vary your nourishment by as many as 200 items. That will definitely be a fascinating experiment. Readers get access to an app, that will soon be released. There are also Hay House offerings for readers.