Dr. Mindy Pelz is a functional health expert and bestselling author of Fast Like a Girl. Her protocols are specifically designed to work with the female hormonal cycle rather than against it, making keto and fasting sustainable for women.
The Protocol Explained
Fasting for Women cycles fasting intensity with the menstrual cycle. Days 1-10 allow extended fasting, Days 11-15 add complex carbs for estrogen support, Days 16-19 reduce fasting, Days 20-28 avoid prolonged fasting to support progesterone.
Macro Breakdown
Fat65%
Protein25%
Carbs10%
What to Eat and Avoid
Eat Freely
Hormone-supporting fats avocados and coconut
Phytoestrogen foods flaxseed
Quality proteins
Cruciferous vegetables
Berries
Fermented foods for gut health
Avoid
Xenoestrogens from plastics
Conventional meat with hormones
Excessive alcohol
Refined carbohydrates
Seed oils
The Science
1.Pelz M. Fast Like a Girl 2022: Cycle-synced fasting preserves female hormonal balance
2.Cioffi I. European J Nutrition 2018: Intermittent fasting modulates female sex hormones
3.Schoenfeld BJ. J Int Soc Sports Nutr 2014: Hormonal considerations in female nutrition protocols
Expected Results Timeline
Cycle Day 1-10
Power Phase Fasting
Extended fasting 16-24 hours, keto eating, deep fat burning
Cycle Day 11-15
Estrogen Support
Add clean carbs, moderate fasting, support ovulation hormones
Cycle Day 16-19
Progesterone Phase
14-hour fasts, slightly higher carbs for progesterone support
Cycle Day 20-28
Rest Phase
Minimal fasting, nutrient dense eating, prepare for menstruation
Who Is This Protocol For?
✓Women who have struggled with keto affecting their cycle
✓Those with hormonal imbalances or PCOS
✓Women wanting a sustainable approach that supports fertility
Success Story
Finally a keto protocol that understood my hormones. My cycle normalised and I lost 8kg without the energy crashes I had before.