What is the Best Time To Fast During your Menstrual Cycle?

If you’ve spent any time online looking up how to lose weight or the best diet tips, you’ve definitely run across the concept of intermittent fasting. Sirak and I have actually talked about if intermittent fasting is good for PCOS on the A Cyster and Her Mister podcast. Every Cyster is different, and for some, strategic intermittent fasting can help them to lose weight.

The word “strategic” is key. Going too long without eating can send your body into fight-or-flight mode and increase inflammation, insulin resistance, and hormone imbalances (worsening all the things you’re trying to improve). Plus, there are other factors to consider when deciding when to fast, like the changing of your body throughout the menstrual cycle!

So, today, I am going to explain how to best fast during your menstrual cycle. Being intentional about your fasting strategy will ensure that you actually reach your goals without worsening any of your PCOS symptoms. Here’s the best way to fast during your period:

What is the Best Time To Fast During your Menstrual Cycle?

First of all, if you’re not super familiar with your menstrual cycle, take a second to jump over to my post explaining each phase of your period. There’s your period, the follicular phase, ovulation, and the luteal phase, and in each one, different things happen in your body that make fasting more or less beneficial. 

The best time to fast during the menstrual cycle? The follicular phase. In this phase, your insulin levels and energy levels peak, allowing your body to handle a longer fasting window. However, with PCOS, I recommend fasting for 12 hours or 14 hours.

This is because your body already runs on “emergency mode” pretty frequently, and when your body thinks it’s in danger due to inflammation, stress, or limited food intake, it can actually cause your body to hold on to fat (instead of burning it) and raise insulin resistance in preparation for the coming storm. So, to stay out of that fight-or-flight mode, start by fasting around 12 hours. Gradually increase your fast to 13 or 14 hours, but monitor how you feel and see if it’s right for you. Don’t force it!

How To Fast During Menstrual Cycle

Step One: Identify when the follicular phase is. 

With PCOS, periods are usually pretty unpredictable. Due to low insulin sensitivity, high blood sugar, and sex hormonal imbalances, women with PCOS often experience irregular periods or absent periods. Of course, as you naturally heal your PCOS, you can actually repair your period, track your phases, and get everything back to normal. That’ll be your first step!   

Step Two: Make a plan for a 12-hour fasting window. 

Next, make a plan for your fasting window. I recommend starting your fast after dinner and doing the bulk of your fasting while you sleep. This is a great way to fast effectively without making yourself super uncomfortable! You could even do this long-term at any stage of the menstrual cycle if you find that it doesn’t impact your symptoms negatively.

Step Three: Plan your meals carefully.

Fasting and a balanced diet go hand-in-hand. During your eating window, you want to eat plenty of protein, healthy fats, and vegetables! To feel good during your fast and avoid intense cravings, you need to make the right food choices. You can find tons of great PCOS-friendly (and fasting-friendly) recipes for breakfast, lunch, dinner, and snack time on The Cysterhood app! 

Step Four: Stay hydrated. 

Staying hydrated will help your body maintain its regular bodily functions while supporting detoxification that often happens during fasting. Plus, staying hydrated can reduce cravings and help you fight brain fog during your fasting window. 

Step Five: Keep exercising. 

Don’t stop exercising with your fast! Exercising will actually increase your insulin sensitivity and increase fat burning to make your fast more effective. On top of that, the right kind of workouts can help relieve PCOS symptoms (and PMS symptoms!) So, no matter your phase of the menstrual cycle or the schedule of your fast, keep doing slow-weighted workouts you can find on The Cysterhood app.

Step Six: Listen to your body. 

At the end of the day, your body will tell you if it’s the right time to fast. If it’s too difficult during this phase or 12 hours is too long, don’t push it! It’s really not for everyone, and we have other ways to help you find what works best for your body. Listen to your body and realize there are lots of ways to reach your goals.

The best time to fast during your menstrual cycle is during the follicular phase! 

If you’re wanting to lose weight and improve your symptoms of PCOS, you’ve come to the right place. Figuring out how to navigate your condition isn’t as easy as a quick Google search . . . you need a tailored approach that makes sense for a Cyster’s unique body. Luckily, there are lots of natural ways to reach all your PCOS goals including weight loss, and we are here to help!

For all the best meal plans, workout routines, and resources to heal your body, head over to the PCOS Weight Loss blog and download The Cysterhood app. As a Registered Dietitian specializing in PCOS (and as someone who personally has reversed my PCOS symptoms), my goal is to help you finally live symptom-free with PCOS. Let’s do this!