Fasting for Women Is a Total Scam – Here’s What to Do Instead
Image: iStock/CharlieAJA
Intermittent fasting is often promoted as a one-size-fits-all approach to weight loss and metabolic health. But here’s something important to know: most studies on intermittent fasting were conducted on men. Women’s bodies are far more sensitive to stressors, and prolonged fasting can disrupt hormones, blood sugar balance, and metabolism rather than support them.
If you’ve been fasting to lose weight or improve your health, you may be working against your body’s natural rhythm. Instead, here are three strategies that will support your metabolism, stabilise blood sugar, and help you feel better long-term—without restrictive fasting.
1. Finish Eating by 6 PM for Better Sleep & Blood Sugar Control
One of the simplest and most effective ways to optimise digestion and metabolic function is to allow 2-3 hours between your last meal and bedtime.
Why?
Eating too close to bedtime keeps your body in a digestive state, making it harder to fully relax and enter deep sleep.
Better sleep = better blood sugar control the next day, reducing cravings and energy crashes.
It allows your body to enter a parasympathetic (rest and digest) state before bed, which improves recovery and overall metabolic health.
Instead of fasting all morning, prioritise an early dinner and let your body naturally enter a fasting state overnight while you sleep.
2. Walk After Each Main Meal for Blood Sugar Regulation
Instead of extended fasting windows, a much more effective strategy for balancing blood sugar and improving insulin sensitivity is to simply go for a walk after each meal.
A 10-15 minute walk after eating helps lower blood glucose levels naturally.
Walking after meals improves digestion and reduces bloating.
It’s far easier to fit in three short walks per day than trying to schedule a 1-hour workout.
By taking these short post-meal walks, you can achieve many of the metabolic benefits associated with fasting—without skipping meals or stressing your body.
3. Reduce Stress to Support Weight Loss & Metabolic Health
Most women who struggle with weight loss aren’t actually eating too much—they’re too stressed.
Chronic stress keeps the body in a high-cortisol state, making it harder to regulate blood sugar and release weight. If stress isn’t managed, fasting will likely make things worse, not better.
Here’s how to start regulating your nervous system and reducing stress:
Start your day with 5-10 minutes of breathwork – Box breathing, alternate nostril breathing, or deep belly breathing can set the tone for a calm, focused day.
Set phone boundaries – Avoid screens for at least 30 minutes upon waking and before bed to support circadian rhythm and reduce stimulation.
Take “breathing breaks” throughout the day – Even a few deep breaths between tasks can help reset your nervous system.
Have lunch outdoors – Getting fresh air and disconnecting from screens allows your body to shift into relaxation mode.
Practice setting boundaries – Reduce overcommitting and leave space in your schedule for rest and movement.
When stress is high, the body holds onto weight as a survival mechanism. Supporting your nervous system first makes it much easier for your metabolism to function optimally.
Fasting Isn’t the Answer—Supporting Your Body Is
Instead of forcing yourself into restrictive fasting windows, focus on what truly supports your hormones and metabolism:
✔️ Eating balanced meals at regular intervals
✔️ Prioritising early dinners for better digestion and sleep
✔️ Walking after meals to improve insulin sensitivity
✔️ Regulating stress to allow your body to feel safe and supported
If you found this helpful, share it with a friend who needs to hear this! And if you’re ready to feel amazing in your body, I’d love to support you. Book a FREE 15-minute Discovery Call to see how we can work together!