I used to think fasting had to bend around my cycle. Then I remembered the Essenes — a spiritual community that ate twice a day, every day, all month long. It changed everything about how I approach food, workouts, and my hormones.

When it comes to fasting and exercise for women, the advice is all over the place. One popular voice in the space is Dr. Mindy Pelz, author of Fast Like a Girl, who offers a hormone-driven blueprint.

Her approach is backed by science and physiology. Mine is rooted in ancient wisdom — particularly the Essenes, a spiritually advanced community who practiced conscious eating — and in the lived experience of working with women’s cycles on a soul, emotional, and energetic level.

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Here’s where we agree… and where we part ways.

Dr. Mindy structures exercise based on hormonal phases:

Menstrual (Days 1–5)

• Dr. Mindy’s view: If you feel capable, train. Performance can remain stable and cardio benefits estrogen early in the cycle.

• My view: I slow down here — especially the first 1–2 days. This is a sacred reset for the womb. Resting doesn’t cost you fitness gains, but it preserves emotional and energetic integrity.

Follicular (Days 6–10)

• Dr. Mindy’s view: Best window for cardio and strength. Estrogen is rising; fasting and exercise boost insulin sensitivity.

• My view: I agree — energy is abundant. Just ensure movement is joy-driven, not pressure-driven.

Ovulation (Days 11–15)

• Dr. Mindy’s view: Keep cardio, avoid overtraining. Support estrogen clearance with greens, probiotics, prebiotics, and polyphenols.

• My view: I agree — and add that ovulation is an expansive, expressive time. Let movement feel playful, not obligatory.

Luteal (Days 16–28)

• Dr. Mindy’s view: Progesterone peaks. Avoid intense cardio; focus on yoga, hiking, restorative movement to lower cortisol.

• My view: I continue workouts here unless my womb signals otherwise. This is an intuitive choice, not a strict hormonal rule.

Here’s where the biggest difference lies. Dr. Mindy recommends adjusting fasting length and style through the month — even avoiding long fasts during the luteal phase to protect progesterone. I believe fasting can (and should) be sustained all month long.

• Essene Wisdom: The Essenes ate only twice a day — at midday and sunset — in harmony with natural energy cycles, not hormonal fluctuations.

• Fasting & Fueling Coexist: You can fast and still fuel before a workout. Eating something before training doesn’t “break” a fasting lifestyle; it’s simply strategic nourishment.

• Cravings Aren’t Always Physical: Luteal cravings are often emotional or energetic messages, not true biological needs. The soul may be asking for love, rest, or softness — not sugar.

Get the secrets to natural hormonal balance to begin reversing these patterns.

Menstrual (Days 1–5)

• Dr. Mindy’s view: Fasting is fine; estrogen thrives when insulin is low.

• My view: Fasting is encouraged here and all month. Following the Essene rhythm, two meals a day is optimal. You can fast and still fuel before workouts — they are not mutually exclusive.

Follicular (Days 6–10)

• Dr. Mindy’s view: Ideal fasting window; estrogen rises when insulin is low.

• My view: This is naturally a strong fasting phase — two intentional meals keep energy steady and digestion efficient.

Ovulation (Days 11–15)

• Dr. Mindy’s view: Keep fasting moderate; focus on gut health for estrogen clearance.

• My view: Maintain fasting, but pair with nutrient-rich foods that support emotional openness, gut health, and pleasure.

Luteal (Days 16–28)

• Dr. Mindy’s view: Avoid long fasts or keto; keep glucose slightly higher to support progesterone.

• My view: Fasting remains fully possible here. Cravings are rarely biological — they’re emotional or energetic messages. Essene rhythm applies all month. You can fuel strategically before a workout without abandoning the fasted lifestyle.
  
  

Research measures:

• Strength, stamina, muscle gain

• Insulin sensitivity and glucose control

• Inflammatory markers and hormonal profiles

But it doesn’t measure:

• Is the woman connected to her womb?

• Is she suppressing a call to rest?

• Is she performing strength instead of living softness?

This is where modern science ends — and ancient feminine wisdom begins.

Menstruation isn’t just a physical event. It’s a monthly teacher.

The womb says: “Stop. Go inward. Reset.” And in my experience — both in my own life and with the women I’ve guided — honoring that inner signal creates far deeper health than any performance metric.

Because yes, you can train hard during your period. Yes, you can break your luteal fast for extra carbs. But the real question is: Should you? Only your body — and your womb — can answer that.

The strongest woman isn’t the one who trains hardest or eats most “perfectly.” She’s the one who can live in tune with her cycles, honor her inner yes and no, and remember that food and movement are not just fuel — they are forms of spiritual alignment.