🧠 Fasting, Brain Health & Estrogen

Intermittent fasting (IF) is becoming more and more popular—not just for managing weight, but also for improving brain health. Research suggests that fasting may help reduce inflammation, support mental clarity, and even protect brain cells. But for women, especially those of reproductive age or going through perimenopause, there’s more to the story.

🔬 How Fasting Affects the Brain

When we fast, the body goes into a sort of ‘repair mode’. It clears out damaged cells through a process called autophagy, reduces inflammation, and increases the production of something called BDNF (brain-derived neurotrophic factor). BDNF is important for memory, learning, and brain adaptability.

However, these positive effects don’t happen the same way for everyone—especially not for women. That’s because of one key hormone: estrogen.

💡 Estrogen’s Role in Brain Function

Many people think of estrogen mainly as a reproductive hormone, but it also has powerful effects on the brain. It helps with memory, mood, learning, and overall mental performance. Estrogen also affects how our bodies respond to insulin and glucose—two important parts of metabolic health that fasting influences.

Women may find they benefit more from fasting during parts of the menstrual cycle when estrogen is higher (like the follicular phase, just after menstruation). But during times when estrogen is low (such as the late luteal phase or during menopause), fasting might not feel as good. Some women may notice more fatigue, stress, or brain fog if they fast during these phases—especially if their diet isn’t well-balanced.

⚖️ Finding the Right Balance

For women, the key to successful fasting might lie in adjusting it based on hormonal changes. Some helpful tips include:

• ⏰ Timing: Try to align fasting with higher estrogen phases for better results.
• 🕑 Keep it Short: Shorter fasting windows (like 12–14 hours) might be easier to manage and still effective.
• 🙋‍♀️ Personal Differences: Everyone is unique. Age, hormone levels, stress, and sleep all play a role.

🔄 There’s No One-Size-Fits-All

Some women feel sharp and energised with fasting. Others might feel tired or moody. This is where bioindividuality comes in—it’s about listening to your body and working with your natural hormonal rhythm rather than against it.

If you’re curious to learn more, here’s a helpful video that breaks it down further:
🎥 Watch here