Intermittent fasting gained way too much popularity in recent years.
🍽️Calorie restriction definitely isn’t a new concept, but as more and more people turn to social media for “medical advice“, so many people are doing more harm than good with advice given out of context.
⚠️While these approaches may show promising results for some individuals, it's crucial to consider their potential impact on hormonal balance, especially for women.
You already know how important healthy, balanced hormones are for overall health, so let’s dive into the juicy stuff👇
Here's why Intermittent Fasting and Calorie Restriction might not be the ideal choice for everyone:
First off, the research: Here’s an excerpt from NIH PubMed
“Many diet and exercise trends have origins in legitimate science, though the facts tend to get distorted by the time they achieve mainstream popularity. Benefits are exaggerated. Risks are downplayed. Science takes a back seat to marketing.
One needn’t look any further than the emerging trend of intermittent fasting for a prime example.”
👁️🗨️In fact, studies have proven that Intermittent Fasting is far more effective in men,
and can actually negatively impact women, especially hormones, when done for extended periods of time (3 months or more).
But who are the “benefits” being marketed to?
♀Yeah, Women.
🚩Women with PCOS & Hormonal Imbalances who want to heal their bodies & balance hormones.
🤓 The Science ⚗️
🤸🏼♂️Stress on the Endocrine System:
Both intermittent fasting and calorie restriction can be perceived as stressors by the body.
This stress can trigger the release of cortisol, the primary stress hormone, which, when elevated over an extended period, may disrupt the delicate hormonal balance necessary for optimal health.
🦋Thyroid Function:
Caloric restriction and prolonged fasting can negatively affect thyroid function, slowing down metabolism (ummmm just what we want🙄).
The thyroid gland is crucial for regulating energy production, and any imbalance can lead to fatigue, weight gain, and other metabolic issues.
🧬Impact on Reproductive Hormones:
Intermittent fasting and calorie restriction may alter the balance of reproductive hormones such as estrogen and progesterone.
These changes can have implications for fertility and overall reproductive health.
🩸Menstrual Irregularities:
Women are particularly sensitive to changes in caloric intake.
Insufficient calories, especially when combined with intermittent fasting, can disrupt the delicate interplay between hormones that regulate the menstrual cycle.
This may lead to irregular periods, PCOS or even amenorrhea (no periods at all) in extreme cases.
⏰Now, your system does need a break.
But nothing crazy!
3 simple principles to go by are:
☀️Only eat while the sun is up.
🕛Take a 12 hour digestive reset 5 nights a week.
🔋Don’t restrict calories or food while you’re expending energy (even mental energy, like at work)
It’s really that simple!
🌷I do teach the principle of eating with your cycle in my Transformational 1:1 coaching to take this to the next level.
💎I tailor the program to each individuals needs so they can reach their unique goals!
🚩Been struggling with binge eating or resistant weight?
Discover if personalized coaching is the missing piece in your path to well-being!
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