The Mel Robbins Podcast

THIS Is Why Intermittent Fasting Never Worked For You | The Mel Robbins Podcast

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — In this episode, researcher, respected expert on intermittent fasting, and bestselling author of Fast Like A Girl, Dr. Mindy Pelz (@DrMindyPelz is here to explain fasting—and, in particular, how it impacts women’s hormone health. Men and women’s hormones are different, and because of that, women MUST fast differently than men. Dr. Mindy is the first person who explained this to me, and this is why I wanted to have her on. I had no idea that fasting would screw up my estrogen and progesterone. Why? Because I first learned about fasting from a male. When I tried intermittent fasting, I wasn’t seeing the health benefits that everyone talks about. Now I know why: I was using the fasting protocol that works for men (and according to research, can wreak havoc on your hormones and metabolism). You’ve seen fasting advice trending on TikTok in health articles; even your friends are talking about it (just like mine), and after this episode you will know exactly what fasting is, why you might want to do it, and what every woman needs to know to get started. I want you to get the right information from a respected female expert in this field. Everyone needs to hear this. This conversation is loaded with research and resources, and as always, extensive show notes are available on melrobbins.com. You can find them for this episode here. (https://www.melrobbins.com/podcasts/episode-103) Today, Dr. Mindy Pelz reveals: - The scientific protocols you need so you can fast the right way - How to fast with your 28- to 30-day cycle for hormonal, physical, and mental health (and what to do if you’ve lost your cycle, like me) - The hormone science of the female body operates (no one talks about this). - What the 30-day reset is, and its powerful ability to transform your health - Why is it a myth that you will lose muscle mass when fasting? - How to incorporate fasting into your life (and never miss a good meal with your family and friends) - 3 hacks to get started with a fast that will make your fasts more successful - The 6 fasting windows and their unique and extraordinary health benefits - The easiest way to put your body in a healing state (it only takes 16 hours) We are going to focus on the step-by-step guide for women, what to do, and why this matters, but we do cover fasting protocols and how-to advice that both genders need to know. I learned so much from Dr. Mindy, and as with all episodes, this is a free resource where you get to learn straight from somebody who has literally written the book on this topic. It's up to you to determine whether or not this is information that you want to implement. Thank you for listening, and I would definitely send this to absolutely anyone that needs to hear it. Xo, Mel IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. In this episode: 00:00 Intro 03:32 What exactly IS fasting and what is the purpose? (Hint: It’s NOT a diet trend.) 09:20 3 simple hacks to help you get started with fasting. 15:47 Here’s how you may feel when you first try fasting. 17:16 How your hormones are impacted by intermittent fasting. 20:48 Women need to fast differently than men. 23:41 Why most women were not successful when fasting was first introduced. 28:13 How do you figure out your menstrual cycle if you use an IUD? 33:18 Menopausal women can use the moon for what? 36:08 4 steps to determine which of the 6 types of fasting works best for you. 39:42 How can I make intermittent fasting more flexible? 41:43 Here’s what happens to muscle when you fast and when it’s okay. 43:01 Limit these 3 foods when you’re fasting. — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

Mel RobbinshostDr. Mindy Pelzguest

Sep 21, 202350mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

Intermittent Fasting That Actually Works For Women’s Hormones And Health

Mel Robbins and Dr. Mindy Pelz unpack how to implement intermittent fasting as a practical, step‑by‑step health protocol that focuses on when you eat, not what you eat. They explain the basic science of switching between sugar-burning and fat-burning states and outline what to expect physically and mentally when you first start fasting. A major focus is why women must fast differently than men due to monthly hormonal rhythms, especially the distinct needs of estrogen and progesterone, and how to adapt fasting around menstrual cycles or the moon. The episode ends with simple hacks, food guidelines, and a four-step framework for building a sustainable, community-supported fasting lifestyle.

IDEAS WORTH REMEMBERING

5 ideas

Treat fasting as a timing protocol, not a restrictive diet.

Intermittent fasting is about creating clear windows of eating and not eating (e.g., 12–16 hours without food) so your body can shift into fat-burning and cellular repair, independent of specific calorie counting or food rules.

Expect short‑term discomfort as your body transitions into fat burning.

Headaches, moodiness, brain fog, digestive changes, or mild detox symptoms can appear in the first 1–3 days; these usually pass as your metabolism adapts, similar to the temporary pain of a sprained ankle healing.

Women must adjust fasting around hormonal rhythms, especially progesterone.

Estrogen generally thrives with fasting, but progesterone (dominant the week before a period) needs higher glucose and lower stress; fasting hard all month can tank progesterone, leading to anxiety, hair loss, missing periods, and weight gain.

Cycling women should avoid fasting the week before their period.

Dr. Pelz’s simplest rule: fast as you like the rest of the month, but the week before your period, stop fasting and intentionally increase “nature’s carbs” (fruit, potatoes, whole-food starches, dark chocolate) to support progesterone.

If you don’t have a regular cycle, anchor fasting to the moon.

For women on hormonal birth control, in perimenopause, or postmenopause, use the lunar cycle: start about 21 days of intermittent fasting on the new moon, then take roughly 7 days off fasting around the full‑moon time to mimic natural hormonal rhythms.

WORDS WORTH SAVING

5 quotes

Fasting is a protocol that focuses on when you're eating for maximum health benefit.

— Mel Robbins

Women follow what I call a hormonal hierarchy… and when oxytocin goes up, it brings cortisol down, makes you more insulin sensitive, and then your sex hormones balance.

— Dr. Mindy Pelz

Don't fast the week before your period if you're a cycling woman.

— Dr. Mindy Pelz

We craved carbs before our period not because we were undisciplined, but because progesterone was asking you to bring your glucose up.

— Dr. Mindy Pelz

This is a zero-cost tool that helps you unlock the extraordinary power of your body to heal itself.

— Mel Robbins

Foundations and benefits of intermittent fasting (12–16+ hour fasts, fat-burning state)Practical how‑to: daily fasting schedules, what breaks a fast, and first‑week side effectsCritical differences between men’s and women’s hormones in relation to fastingCycle‑based fasting for women (follicular, ovulation, luteal phases) and the moon methodSimple fasting hacks (MCT oil, electrolytes, sea salt) and handling discomfortIntegrating fasting with nutrition: good vs bad oils, nature’s carbs vs processed carbs, toxinsDesigning a personalized fasting lifestyle: goals, cycling fasts/food, and using community support

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