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We often think of health as something we need to add – more supplements, more superfoods, more exercise. But what if the most powerful tool for your health is actually about what you subtract? This might sound like the hardest thing to do – to take away food and go hungry – but no, it really is the easiest way I have found to maintaining a healthy weight and keeping my body and mind in a healthy state. I have never felt better – mentally and physically.

My Journey: From “Hangry” to High Energy

Five years ago, my mornings were a cycle of shakes and protein bars. I was constantly hungry, reaching for snacks every two hours just to keep my energy up. When I first heard about fasting, I thought, “I could never go until midday without food!”.

I’ll never forget that first day. Around 11 am, the hunger hit. But instead of reaching for a bar, I waited. I’d read that the hunger hormone, ghrelin, comes in waves rather than building indefinitely. I pushed through those 20 minutes, and suddenly, I felt it: a “bright” brain, intense focus, and a natural adrenaline rush.

I was hooked. Not for the weight loss – though that’s a perk for many – but for the freedom from cravings and the incredible mental clarity.

What is Actually Happening in Your Body?

As a Health Science student, I spent my dissertation researching the mechanisms of aging. Fasting isn’t just “not eating”; it is a biological “service and repair” mode.

• Autophagy (Cellular Recycling): Think of this as your body’s internal vacuum cleaner. It identifies old, damaged proteins and recycles them into new components.
• Insulin Reset: Fasting keeps insulin at a baseline, helping to prevent insulin resistance and protecting you from Type 2 Diabetes.
• Stem Cell Production: Research suggests that prolonged fasting can “flip a regenerative switch”, prompting the immune system to produce new white blood cells.
• Metabolic Flexibility: Your body learns to switch from burning sugar (glucose) to burning fat (ketones) for fuel, which is why that “middle-aged spread” or peri-menopausal bloating often disappears.

The “Progesterone Clause”: Fasting for Women

As a practitioner, I’m careful about how I recommend fasting for women in perimenopause. At nearly 50, I’ve had to learn to fast with my cycle, not against it.

The Golden Rule: Avoid long fasts (over 12 hours) during the week before your period (the luteal phase).

Why? Our “calming” hormone, progesterone, is already naturally declining in perimenopause. Both progesterone and the stress hormone cortisol share the same precursor molecule. If you are stressed – or if a long fast raises your cortisol too much—your body will always prioritize the “stress response” over the “fertility/hormone” response. To protect your sleep and mood, stick to a gentle 12-hour fast during this week.

How to Start (Without the Stress)

The beauty of fasting is that it’s free, it saves time, and there are no rigid rules.

1. The 12:12 Baseline: Finish dinner by 7 pm and don’t eat until 7 am the next day. This is the simplest way to give your gut a rest.
2. The 18:6 “Sweet Spot”: Once you’re comfortable, try skipping breakfast and eating your first meal at 12 pm. This 18-hour window is where the real “anti-aging” magic starts to happen.
3. The 24-hour reset: Once you’ve mastered the 18-hour window, try a ‘One Meal a Day’ (OMAD) approach by fasting from dinner one night to dinner the next – it’s the simplest way to hit a powerful 24-hour metabolic reset.
4. The “Big Reset”: Every few weeks, I extend my fast to 36–48 hours. This is when I notice a visible difference in inflammation and waist definition.

Breaking Your Fast

“When you’ve fasted for 24 hours or more, your body is incredibly sensitive to nutrients. To avoid a ‘blood sugar rollercoaster’ or digestive upset, follow the ‘Small, Slow, and Savoury’ rule:

1. The ‘Primer’: Start with something small to wake up your digestive enzymes. A cup of bone broth, a tablespoon of apple cider vinegar in water (not for those with ulcers or a sensitive gut), or a few fermented veggies (like sauerkraut) are perfect.
2. The 30-Minute Gap: Wait about 20–30 minutes before your main meal. This allows your gut to transition out of ‘rest mode’.
3. The Main Event: Focus on high-quality protein, healthy fats, and fibre (like a salmon salad with avocado or eggs and spinach). Avoid refined carbs or sugary snacks as your first food, as these can cause a sharp insulin spike that leaves you feeling tired later. Pumpkin seeds are also great as something to eat just before main meal.

Top Tips for Success

• Mind Your Minerals: On longer fasts, minerals are vital. I take a “dab” of Celtic Sea Salt to ensure I’m getting the 80+ trace minerals my nervous system needs.
• Hydrate: Drink plenty of water or herbal teas.
• The “Slow Break”: Don’t break a fast with a heavy, carb-loaded meal. Take a few deep breaths to settle your nervous system, then start with a handful of seeds, nuts, or greens to stabilize your blood sugar.

The Bottom Line

Fasting isn’t a “starvation diet”; it’s a way to reclaim your metabolic health. Whether you want to age well, lose the bloating, or simply stop thinking about food every two hours, just give it a go tonight. Your body (and your brain) will thank you.