What is Intermittent Fasting (IF)?
Intermittent Fasting (IF) is a diet trend where you have an eating window of 6-8 hours and the remaining 16-18 hours in a day, you are fasting. Research was initially done on sedentary and obese men and women who did not exercise.
Benefits of IF for Men
For men, IF does have some significant benefits: improved insulin sensitivity, reduced LDL + triglycerides, decreased oxidative stress, enhanced verbal memory/performance, and it's easier for men to get into a Para-sympathetic nervous state, or a relaxed state=not stressed.
How Intermittent fasting (IF) Affects Women Differently
Women on the other hand, with our fluctuating or declining hormones, do not experience the same benefits as men. For women, Intermittent Fasting may lead to:
No effect on insulin sensitivity, potentially tipping some into pre-diabetes
No impact on LDL or triglycerides
Increased oxidative stress
Disrupted sleep architecture (less REM and deep sleep)
Enhanced sympathetic nervous response, promoting a “tired but wired” fight-or-flight response
Fasting may contribute to improved health and longevity in specific populations but NOT peri-post menopausal women who exercise.
Time-Restricted Eating (TRE) as an Alternative
Active women might consider Time-Restricted Eating (TRE), which aligns with your natural circadian rhythm. I recommend stopping eating after dinner and allowing at least three hours before sleep. This means enjoying breakfast and lunch as part of your daily routine.
Having transitioned from fasted workouts to fueling my body pre-exercise over the past few years, I’ve found significant improvements. I now eat a small snack of 15-20g of protein with 20-30g of carbohydrates before morning workouts, particularly before HIIT or cardio sessions. This fuel helps maintain my energy and supports my training load.
The Importance of Post-Workout Nutrition
Within 45 minutes post-exercise, I prioritize a protein-rich breakfast (40+ grams) filled with veggies and I often add sauerkraut for gut health. Timing my nutrition around workouts enhances muscle and bone adaptations while supporting tissue repair. This post-exercise nutrition also helps lower cortisol levels, stimulating an anabolic response that builds lean mass.
The results? My labs are optimal, I feel fantastic, and my body composition is leaner and healthier than in my 30's.
Do you work out in a fasted state?
Do you know what to eat and when, to feel your best?
Let me help you figure it all out.
Reach out today and schedule a free 15-minute discovery call.
I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
I am currently taking new clients at this time and would love to work with you.
Email me: lisa@lisamarlenethompson.com