Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones
by Mindy Pelz
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WALL STREET JOURNAL BESTSELLER!Includes a 30-Day fasting reset that uses the power of your cycle—even if you no longer have one!
A go-to fasting manual created specifically to address women's needs based on their hormones and menstrual cycle by Dr. Mindy Pelz, a well-known expert on women and fasting, whose fast-growing YouTube channel has become the destination for women who want to learn about fasting.
Are you among the many women who feel unheard and unseen by their doctors and health show more professionals? Have you become exhausted by the promise of quick-fix diets that only leave you disappointed? Well in Fast Like a Girl, Dr. Mindy helps you to take back control of your health by using the quickest path back to better health—fasting.
While most fasting advice has been a one-size-fits-all approach that leaves women with more questions than answers, in this book Dr. Mindy shares the proven strategies, specific protocols to use if you are trying to overcome a condition, fasting hacks, and tools that she has used to help hundreds of thousands of women thrive with their fasting lifestyles.
Dr. Mindy will teach you:
This book also includes more than 50 recipes based on the two food plans—ketobiotic and hormone feasting—she created to best support women’s hormones. And, it has recipes specifically created to break a fast such as her Coconut Cacao Chia Pudding.
Inspired by the thousands of women she has worked with who have reclaimed their health with fasting, Dr. Mindy wrote this book because, “once a woman knows how to build a fasting lifestyle around her cycle, she becomes unstoppable.”. show less
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Member Reviews
I was so into this at first but as it went on I found that she seemed to contradict herself occasionally, and repeat herself a LOT. When she started recommending coffee enemas and castor oil pouches over the liver, I kind of clocked out. The overall idea of adjusting your intermittent fasting/fasting schedule around the female hormonal cycle sounds like a good idea though, and I'll definitely incorporate it.
I follow her on several social media sites, like her clean fast method. I'm a life long faster and never considered flavor water/tea... as triggering. I learned. In this one she talks about the hormone cycle and how it messes with your body functions, no doubts there. It was very interesting, and I can see how it might be useful to understand. I'm not convinced she is the ultimate authority I'm willing to bet my health on. I read now I will look to scientific experts to strengthen or weaken her take on this.
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DR. Mindy Pelz, D.C, is a bestselling author, nutrition and functional medicine expert who's spent over two decades helping thousands of people successfully reclaim their health. She is host of The Resetter Podcast, popular YouTube channel and founder of the Reset Academy, where she teaches fasting, ketogenic eating, detox and wellness strategies show more to people all over the world. show less
Common Knowledge
- Original publication date
- 2022-12
- Dedication
- To the women of my Resetter Community:
Thank you for sharing your healing stories with me.
You have been heard. You are seen. You are
powerful beyond measure.
Together we will rise. - First words
- We have never been more in need of a new paradigm for health.
- Quotations
- Meanwhile, one of the most famous fasting studies revealed that a three-day fast can kill precancerous cells and reboot your whole immune system.
It turns out that you train your set point, and when you eat less and exercise more you lower your set point threshold.
Common obesogens found in food include monosodium glutamate and soy protein isolates.
Although everyone will make this switch differently, research shows that it takes about eight hours after your last meal for your body to shift to its fat-burning system.
One of the most comprehensive analyses ever done on the science of fasting was published in The New England Journal of Medicine in December 2019. The authors reviewed more than 85 studies and declared that intermittent... (show all) fasting should be used as the first line of treatment for obesity, diabetes, cardiovascular disease, neurodegenerative brain conditions, and cancer. It also stated that intermittent fasting has anti-aging effects and can help with pre- and post-surgery healing.
Changing the time period in which we eat is more important than the actual quality of the food we eat. This is great news if we are to improve our metabolic health. Everyone can learn to take this fasting step. It doesn't tak... (show all)e time or financial resources to fast. And you don't have to change your diet to better your metabolic outcomes. Something as simple as compressing your eating period will yield incredible results!
One of my favorite recent studies done on autophagy was published in 2020. It looked at the possible benefits of autophagy as a tool for priming the immune system to fight the coronavirus that sparked the COVID-19 pandemic. V... (show all)iruses don't have an energy system, so when they enter your body, they must work off your energy system. If your cells are in a sugar-burner state, viruses will enter your cells, fuel themselves on sugar, and gain energy that allows them to multiple quickly. If a virus enters a cell that is in a state of autophagy where it doesn't have sugar to consume, it will lose energy and its ability to replicate. The sneaky part of a virus like COVID-19 is that once it enters your cells, it shuts down autophagy so that it can replicate faster. Fasting can help restore autophagy's ability to shut down viral replication.
The last key feature of autophagy is its ability to repair your mitochondria. Known as mitophagy, this is a healing response triggered by fasting in which your cells will eliminate dysfunctional or damaged mitochondria, count... (show all)eracting degeneration and inflammation that can lead to an array of common health challenges including cognitive disabilities, muscle weakness, chronic fatigue, and impairments in hearing, vision, and liver and gastrointestinal function.
A general rule is that your liver will switch on and start making ketones somewhere around eight hours from the last morsel of food or sip of drink you put in your mouth. Somewhere between the 12- and 15-hour mark, as your bo... (show all)dy is making energy by burning fat, ketones flood your bloodstream. The first place those ketones go to is your brain, turning off hunger and giving you a boost of physical and mental energy. Your cells begin to move into a state of autophagy, repairing, detoxing, and regenerating themselves. As your liver continues to sense the absence of glucose, it keeps releasing glycogen and insulin stores by breaking down more fat. Dip into these fasted states repeatedly and you will start to see long-term improvement in metabolic markers like blood pressure, fasting glucose and insulin, hemoglobin A1c, and C-reactive protein. The bacteria in your gut will also shift as bad bacteria dies off and good bacteria regrows. This improvement in your microbial makeup will lower blood pressure, allow your body to make more mood-enhancing neurotransmitters, and help your blood sugar balance more efficiently.
I like to think of autophagy as a dimmer switch that slowly gets turned on around 17 hours and reaches its brightest peak at 72 hours.
Metabolic switching is a shift from utilizing glucose for energy to fatty acid-derived ketones for energy. The act of going in and out of two fuel sources elicits a healing response.
Autoimmune conditions happen for three very specific reasons: a damaged gut, an overload of toxins, and genetic predisposition.
It has been said that upward of 70 percent of your immune system is in your gut.
Numerous studies are proving that your microbiome has a strong influence on your food preferences. For example, did you know that you have microbes in your gut that make you crave chocolate? Ask anyone who has been diagnosed ... (show all)with candida, a fungus that lives in your gut, and they will tell you that they have a ridiculous craving for sweets. This is because a fungus like candida will affect your food preferences by sending signals to your brain, telling your brain what it wants you to eat to stay alive.
When you get up in the morning in a fasted state, take a blood glucose and ketone reading right away—before your coffee. You want your blood sugar to be in the range of 70-90 mg/dL (milligrams per deciliter). For most, your... (show all) ketones will be low in the morning, possibly measuring at .2 mmol/L (millimoles per liter). You are in ketosis if you are over .5 mmol/L. The second reading to pay attention to is right before you eat your first meal of the day. You want to see that your blood sugar is lower than your morning reading and that your ketones are elevating. This means that in a fasted state your body is moving into fat-burning mode. The presence of ketones indicates that you are now getting energy from the fat-burning energy system.
The good news is that once you start looking for fat bombs you will notice that there are several companies that have created the perfect on-the-go fat bombs already. One of my favorites is called Keto Cups.
You know you are in ketosis when you're not hungry, you have incredible mental clarity, and your energy is strong and steady. If you choose to use a ketone reader, you'll know you are in ketosis when the reader says .5 mmol/L... (show all) or greater.
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