To Be Great, you must feel great. For many women, that involves maintaining a healthy weight.
Intermittent fasting is a popular method of eating to lose weight for men and women. It involves alternating periods of eating and fasting and has many health benefits, including weight loss, cholesterol reduction, and decreased blood pressure.
But what effect does intermittent fasting have on women’s hormones?
This article will explore how different styles of intermittent fasting affect hormones and how it can benefit women’s health. We will also discuss the potential risks associated with intermittent fasting and how it may affect women differently than men.
Note: In this article, we will explore how intermittent fasting impacts different hormones associated with the female sex. This may differ from an individual’s gender expression. For this article, we use the terms “female” or “woman” to refer to the biological sex (i.e., the sex assigned at birth). Those who are intersex or undergoing hormone therapy should consult their medical provider for more information on how intermittent fasting may affect them.
Types of Intermittent Fasting
Our guide to intermittent fasting can give you more information on how to implement different types of fasting. The type of intermittent fasting you follow affects your hormone levels. Here’s a quick overview of the most well-studied IF methods.
- 5:2 Diet is when you follow your regular diet for five days and significantly restrict calorie intake on two nonconsecutive days (usually ~500 calories per day).
- Time Restricted Eating (TRE) is where you consume your daily calories in a set window of time and fast for the remainder of the day (e.g., 8 hours eating, 16 hours fasting).
- Meal Timing involves dividing the day’s calories unequally throughout the day, eating more in the morning, afternoon, or evening.
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Different Female Hormones and How Fasting Affects Them
Hormones play a vital role in the overall health of women. Beyond their role in reproduction, female hormones regulate many bodily functions, including metabolism and mood.
Out of balance hormones can lead to various health issues, such as fatigue, weight gain, depression, and infertility. Hormones that are extremely out of balance for a prolonged period of time can cause other severe health complications like polycystic ovarian syndrome or increased risk of breast cancer.
Hormone regulation is integral to overall health, so you need to know how your diet or fasting can affect them. This is especially true if you already suffer from hormonal issues. There are five main types of female hormones, and they all are produced in different parts of the body and control and affect different systems. Here is a rundown of what they are, what they control, and how intermittent fasting impacts them.
While there are human studies around female hormones and intermittent fasting, it’s far from a well-studied topic. There are some gaps in the research, especially for specific subsets of age and weight.
Estradiol
Estradiol is one of the most impactful forms of estrogen, a hormone that plays a vital role in developing and maintaining female reproductive organs. It is produced mainly in the ovaries but also by the adrenal glands and fat cells. Estradiol helps regulate menstrual cycles, fertility, bone health, and other bodily functions. It also helps to maintain healthy skin and hair.
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Androgens
Androgens are a type of hormone responsible for developing and maintaining male characteristics. But in addition to their role in male development, androgens also have essential functions in women’s health, such as regulating menstrual cycles and controlling fertility.
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SHBG
SHBG (Sex Hormone Binding Globulin) is a protein the liver produces that binds to sex hormones, such as testosterone and estrogen. It helps regulate the amount of these hormones in the bloodstream, ensuring they are available when needed. SHBG also plays a vital role in fertility and reproductive health, as it helps ensure enough of these hormones are available for proper functioning.
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Gonadotropins
Gonadotropins are hormones that impact the reproductive system, produced by the pituitary gland. They regulate the production of sex hormones, such as testosterone and estrogen. Gonadotropins also help to control the development of reproductive organs, like the ovaries and testes.
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Prolactin
Prolactin is a hormone produced by the pituitary gland in the brain. It regulates many bodily functions, including:
- Lactation
- Metabolism
- Growth and development
- Reproductive processes.
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Intermittent Fasting and Hormones: A Positive Relationship
While the research still has a lot of gaps, there is evidence that forms of intermittent fasting may have positive effects on specific female hormone imbalances.
