When I first started taking my health seriously, I ate cleaner, lifted heavier, and experimented with intermittent fasting. I followed the experts, listened to podcasts, read health blogs, and tried the routines everyone was swearing by.
What I didn’t know at the time shocked me.
Most of that advice was never made for women in the first place.
Wait, What? Isn’t Science…Science?
You would think so. But most fitness and nutrition studies have historically been conducted on men or post-menopausal women. Researchers often excluded menstruating women because hormonal shifts were seen as too complex to control.
As a result, much of the advice on fat loss, fasting, and training is built on male biology. That means women following those protocols may unknowingly be working against their bodies instead of with them.
Your Hormones Are Not a Side Note
A woman’s hormonal cycle is powerful. It affects everything from energy levels and blood sugar regulation to recovery, metabolism, and mood. The menstrual cycle is divided into four distinct phases, each of which plays a role in how your body responds to food, fasting, and exercise.
1. Menstrual Phase (Days 1 to 5)
Hormone levels are at their lowest. You might feel tired, drained, or low on motivation. This is a good time for rest, light walking, or gentle yoga.
2. Follicular Phase (Days 6 to 14)
Estrogen begins to rise, bringing higher energy and improved insulin sensitivity. This is when your body is most primed for intermittent fasting and strength training.
Ideal time for fasting, lifting, and challenging workouts.
3. Ovulation (Around Day 14)
Estrogen peaks. You may feel strong, confident, and outgoing. Your body can handle intense workouts and recovery is usually quicker.
Great time for high-intensity training or pushing for personal bests.
4. Luteal Phase (Days 15 to 28)
Progesterone takes the lead. Your body becomes more insulin resistant, cravings increase, and your ability to manage physical stress drops. You might also feel bloated or sluggish.
🚫 Not the best time for fasting or intense workouts. Focus on lighter strength work, walking, or yoga.
📚 Sources:
Why Intermittent Fasting Hits Women Differently
During your follicular phase, intermittent fasting can improve insulin sensitivity and support fat loss. But in the luteal phase, fasting may raise cortisol, disrupt sleep, and potentially delay your cycle.
A University of Illinois Chicago study published in Obesity found that an 8-week time-restricted eating regimen (the “warrior diet”) did not change sex-hormone–binding globulin, testosterone, or androstenedione in pre- and post-menopausal women .
However, a 2025 systematic review in the International Journal of Medical Science and Health Research concluded that intermittent fasting presents both benefits (like improved insulin sensitivity) and risks (including disruption of menstrual cycle regulation), especially when not tailored to hormonal cycles.
Further, research shows that calorie restriction suppresses Gonadotropin-releasing hormone (GnRH) pulsatility—a key component of hormonal balance—which can lead to menstrual irregularities.
If you have ever noticed a delayed period after fasting or a high-calorie deficit, this may be why.
📚 Sources:
- https://www.researchgate.net/publication/389250479_The_Analysis_Study_Effect_of_Intermittent_Fasting_on_Female_Reproductive_Hormones_and_Menstrual_Cycle_A_Comprehensive_Systematic_Review
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9877115/
- https://www.mdpi.com/2072-6643/14/11/2343
Strength Training Needs to Match Your Cycle Too
Muscle building, recovery, and performance all vary with your hormones. Training in sync with your cycle allows you to work smarter, not harder.
| Cycle Phase | Best Workouts | What to Avoid |
|---|---|---|
| Menstrual | Walking, stretching, yoga | HIIT, max effort lifting |
| Follicular | Strength training, fasting | Nothing — go hard if you feel good |
| Ovulation | Intense strength or cardio | Overtraining or skipping rest |
| Luteal | Low-impact strength, Pilates | Fasting, long cardio sessions |
Getting Started with Cycle Syncing
If you're new to this approach, here’s how to begin:
-
Use a cycle tracking app like Clue, Natural Cycles, Flo, or MyFLO to identify where you are in your cycle.
-
Plan fasting or calorie-reduction efforts during the follicular phase.
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Prioritize carbs and stable blood sugar in the luteal phase.
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Adjust your workouts based on energy, strength, and hormonal phase.
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Be patient. It takes at least one full cycle to start noticing patterns.
Final Thought: You Are Not Broken
You are not lazy, unmotivated, or undisciplined. Your body just operates on a rhythm that the wellness industry has mostly ignored.
Once I started aligning my eating and training to my cycle, I stopped feeling like I was constantly pushing against a wall. I had more energy, more consistency, and better results.
It is not about doing less. It is about doing things at the right time.
About the Author: Jelena Petrovic
Jelena started Skin Revolt after getting fed up with the confusing labels, overhyped ingredients, and beauty advice that never seemed made for real people. She wanted skincare that felt clean, modern, and grounded in truth — not trends. Her approach is simple: question everything, keep it honest, and make products that do what they say they will. She writes the way she formulates — with intention, curiosity, and zero tolerance for fluff. Read more here: https://www.skinrevolt.com/blogs/skincare-and-beauty-news/who-is-skin-revolt
⚖️ Disclaimer: This article is for educational purposes only and is not intended as medical or legal advice. Always consult a qualified healthcare provider or dermatologist before making decisions about your skincare, fertility, or hormone health. While Skin Revolt products are formulated without known endocrine-disrupting ingredients, individual sensitivities may vary. All product claims and safety concerns referenced are based on publicly available studies and reports.
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