For years, I thought intermittent fasting meant skipping breakfast every single day and sticking to the same routine no matter what. Like many women, I couldn’t understand why some days fasting felt easy, while other days I was tired, hungry, and completely drained.

Then I read Fast Like a Girl by Dr. Mindy Pelz, and it completely changed the way I approached fasting.

Instead of treating women like smaller versions of men, Dr. Pelz explains how our hormones naturally change throughout the month and why our fasting schedule should change too.

That idea made so much sense to me.

What Is Fast Like a Girl About?

Dr. Mindy Pelz focuses on using intermittent fasting in a way that works with female hormones rather than against them.

One of the biggest messages in the book is that women don’t necessarily need to fast the same way every day. Instead, she encourages adjusting fasting windows based on hormonal changes during different phases of the menstrual cycle. She also discusses modified approaches for women in perimenopause and menopause.

The book also covers:

• The science behind intermittent fasting
• Blood sugar and insulin balance
• Cellular repair (autophagy)
• Metabolic flexibility
• Foods to eat when breaking a fast
• Supporting hormone health through nutrition and lifestyle

My Biggest Takeaways

1. Women Are Not Small Men

This was probably the biggest lesson for me.

So much fasting advice online is based on studies in men. Dr. Pelz explains why women may respond differently and why flexibility can be important.

2. Fasting Isn’t One-Size-Fits-All

Rather than forcing the exact same fasting schedule every day, I liked the idea of listening to my body and being more flexible.

That took away a lot of the guilt if a longer fast didn’t feel right on a particular day.

3. Insulin Matters

The book explains how consistently elevated insulin levels can make it harder for many people to lose weight.

For me, understanding the role of insulin made intermittent fasting feel like more than just another diet—it became part of a broader approach to improving metabolic health.

What’s Worked for Me

Intermittent fasting has been one of the lifestyle habits that I’ve found easiest to maintain over time.

Personally, I feel my best when I follow a fasting routine that fits my lifestyle rather than trying to snack constantly throughout the day.

I’ve noticed benefits such as:

• Feeling more in control of my hunger
• More consistent energy
• Less mindless snacking
• Finding it easier to maintain my weight

Everyone responds differently, and intermittent fasting isn’t suitable for everyone, but it’s been one of the most sustainable habits I’ve adopted.

A Few Things to Remember

While I really enjoyed this book, it’s important to remember that everyone’s health is different. If you’re pregnant, breastfeeding, have diabetes, take medications that affect blood sugar, have a history of eating disorders, or have other medical conditions, it’s important to speak with your healthcare professional before starting intermittent fasting.

The research around fasting and cycle-based fasting is still evolving, and not every recommendation in the book has broad scientific consensus. I found it valuable as a framework to explore and adapt, rather than a rigid set of rules.

Would I Recommend This Book?

Absolutely. yes yes yes 100% yes.

Whether you’re interested in intermittent fasting, hormone health, or simply understanding how your body works, I found Fast Like a Girl to be an engaging and thought-provoking read.

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Who Should Read It?

I think this book is worth considering if you’re interested in:

• Learning more about intermittent fasting
• Supporting metabolic health
• Understanding how hormones may influence nutrition and lifestyle
• Exploring practical ways to build sustainable wellness habits

It’s one of the books that has had the biggest influence on how I think about fasting, and I still find myself referring back to its core ideas.

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