When timed properly, you will balance your hormones, supercharge your energy, turn into an incredible fat burner, and stay away from disease.

The best part about designing a fasting cycle is that you can choose several different routes to get to the same destination. You have options.

First of all the Fasting Cycle breaks down your menstrual cycle into three phases: the power phase, the manifestation phase, and the nurture phase, all named for the hormones influencing your moods in each phase. Hopefully these names will help you remember what to focus on eating in each part.

If your cycle is 28 days, then you will use this fasting system up to the 28th day. However, let’s say your period tends to be longer, 35-40 days. You just adjust accordingly, based on what part your cycle is in. Until your period starts, then start the cycle anew.

The power phases (Days 1-10 and 16-19)

• Suggested fasting lengths: 13-72 hours
• Optional food style: ketobiotic (lower carb intake, 50g max, protein and good fat consumption)
• Hormone Focus: insulin, estrogen
• Healing focus: autophagy and ketosis

The Manifestation Phase (Days 11-15)

• Suggested fasting length: <15 hours
• Optional eating style: hormone-fasting foods
• Hormone Focus: estrogen and testosterone
• Healing Focus: a healthy gut and liver

The list of hormone feasting is long, but some of the ones that are especially important to support healthy hormone metabolism include: broccoli, brussels sprouts, cauliflower, arugula, kale, nettles, endive, dandelion leaves, seseme, flaxseeds, sauerkrout, kimchi, yogurt, salmon, blueberries, raspberries, boysenberries, green apples, and species such as turmeric, cumin, saffron, and dill.

The Nurture Phase (Day 20-First Day of your Period)

• Suggested fasting length: no fasting
• Optional eating style: hormone-feasting foods
• Hormone Focus: cortisol and progesterone
• Healing Focus: reducing cortisol

This part of your phase is when it is truly time to put your needs first. To focus on YOU. Believe it or not, but if you don’t take self-care seriously during this time, it can have hormonal consequences for your health. Rushing around, constantly putting others’ needs ahead of our own, and stressing our bodies with lack of sleep destroys one of the most important hormones we have: Progesterone. Hence, the name of this phase is “Nurture.” Progesterone calms you and tells you everything is going to be okay. When we don’t honour it during this week, we can feel like life is heavy, we don’t feel understood, and sometimes, untreated traumas come to the surface, leaving us more anxious and sad.

Any Increase in cortisol threatens the production of progesterone, and yes, that includes high-intensity training at the gym. This is a great time to shift from higher intensity activities to more nurturing activities like yoga, hiking, or long walks. Adding in extra hormone-feasting foods such as potatoes, squashes, lentils, black beans, bananas, mangoes, papayas, berries, and so on is good for your progesterone production.

Follow this table and adjust it accordingly.