Why Well-Meaning January Diets Don’t Work

(And what actually does)

Every January, the same pattern repeats.

Motivation is high.
Plans are made.
Diets begin with the very best intentions.

And yet, by February (sometimes sooner), most people feel:

• Hungrier

• More tired

• More frustrated

• And often heavier than when they started

This isn’t because people lack discipline or commitment.
It’s because January diets fundamentally misunderstand how the body and brain work.

Let’s look at why — from both a psychological and physiological perspective — and what actually leads to lasting change.

The Psychological Problem with January Diets

January diets are usually born from guilt.

Overindulgence at Christmas is framed as something that needs to be “fixed”, “undone” or “paid for”. That mindset alone creates problems before food even enters the picture.

1. They rely on restriction, not trust

Most diets start with rules:

• Eat less

• Cut food groups

• Ignore hunger

• Be “good”

Psychologically, restriction increases obsession.
When food is labelled as “off limits”, it becomes more mentally dominant — not less.

This creates:

• Increased food focus

• Cravings

• All-or-nothing thinking

• A sense of failure at the first slip

Once the diet is “broken”, many people abandon it entirely.

2. They activate stress, not self-regulation

Dieting is stressful — mentally and emotionally.

Constant decision-making, tracking, weighing, and self-monitoring keeps the nervous system in a heightened state. From a psychological standpoint, this reduces your capacity for self-regulation.

A stressed brain seeks quick energy and comfort — not restraint.

Which brings us to the physiology.

The Physiological Problem with January Diets

Your body doesn’t know it’s January.

It doesn’t know you’re trying to “be healthier”.
It only knows whether food feels abundant or scarce.

3. Your body is hard-wired for survival

The human body evolved to survive famine, not modern dieting culture.

When calories drop or food intake becomes unpredictable, your body interprets this as a potential threat and responds accordingly.

It adapts by:

• Increasing hunger hormones

• Slowing metabolic rate

• Reducing energy expenditure

• Making food more rewarding

This isn’t a flaw — it’s protection.

4. Weight is regulated by hormones, not willpower

One of the most misunderstood aspects of weight loss is the role of hormones — particularly insulin.

As Dr Jason Fung explains in The Obesity Code, weight gain and loss are not simply about calories in versus calories out.

Insulin is a storage hormone.
When insulin is high, fat storage is switched on and fat burning is switched off.

Many January diets:

• Reduce calories

• But keep insulin high (through frequent eating, ultra-processed foods, and stress)

The result?
A body that is hungry, tired, and resistant to fat loss.

5. Repeated dieting lowers your metabolic “set point”

Over time, cycles of dieting and regaining can teach the body to defend a higher weight.

This happens because:

• Metabolic rate adapts downward

• Lean muscle is lost

• Hunger signals become stronger

Weight loss becomes harder with each attempt — not because you’re failing, but because your body is learning to protect itself.

So… What Actually Works?

Sustainable weight loss doesn’t come from fighting your body.
It comes from creating conditions where your body feels safe enough to let weight go.

Here’s what that looks like in practice.

1. Stop chronic undereating

Long-term calorie restriction is one of the fastest ways to slow metabolism.

Instead:

• Eat enough at meals

• Prioritise nourishment over punishment

• Reduce the constant “on/off” dieting cycle

A well-fed body is far more metabolically responsive.

2. Stabilise blood sugar and insulin

Rather than focusing on calories, focus on how your meals are built.

This means:

• Protein at every meal

• Healthy fats for satiety

• Fibre-rich whole foods

• Fewer ultra-processed carbohydrates

Stable blood sugar leads to:

• Fewer cravings

• More consistent energy

• Lower insulin levels over time

3. Eat less frequently (without extremes)

Constant grazing keeps insulin elevated all day.

Allowing clear breaks between meals gives your body time to access stored energy.

This doesn’t require extreme fasting — simply:

• Reducing snacking

• Eating structured meals

• Finishing eating earlier in the evening where possible

4. Build muscle, don’t just chase the scale

Muscle is metabolically active tissue.

Supporting muscle through:

• Resistance training

• Adequate protein

• Not under-eating

…helps raise your metabolic baseline so weight loss is easier to maintain.

5. Address stress and sleep

A stressed body does not prioritise fat loss.

Chronic stress raises cortisol, which:

• Increases insulin resistance

• Drives abdominal fat storage

• Increases cravings

Improving sleep, nervous system regulation, and daily stress load is not optional — it’s foundational.

A Different Way to Think About January

January doesn’t need to be about restriction, punishment, or “starting over”.

It can be a time to:

• Restore trust with your body

• Support your metabolism

• Create habits that feel sustainable year-round

Weight loss that lasts feels calmer.
Less desperate.
Less forced.

And when your body feels safe, it stops fighting you.

Final Thought

If January diets haven’t worked for you before, it’s not because you didn’t try hard enough.

It’s because they weren’t designed with human biology — or psychology — in mind.

You don’t need more willpower.
You need an approach that works with your body, not against it.

If you need my help to create this approach, click here to book a free 20-minute discovery call today.

I’ve created a 6-step plan to sustainable weightloss to get you started. Click here to download it.

What is the best diet-a functional nutritionist’s pov-

The Answer: The One That’s Best for You

Every January, the same question pops up everywhere:

“What’s the best diet for the New Year?”

High-protein. Plant-based. Keto. Mediterranean. Low-carb. Fasting. No sugar. No dairy. No fun.

And while each of these approaches can be helpful, there’s a truth that rarely makes the headlines:

The best diet is the one that works for your body, your biology, and your current health.

Because food isn’t inherently “good” or “bad” — it’s contextual.

Let’s break that down.

Why One-Size-Fits-All Diets Don’t Work

Your body is shaped by a unique combination of:

• Genetics

• Hormones

• Gut health

• Stress levels

• Sleep quality

• Nutrient status

• Past dieting history

Two people can eat the same foods and have completely different outcomes.

That’s why so many people start January feeling motivated… and end up frustrated, bloated, exhausted, or convinced they’ve “failed” — when actually, the diet failed them.

“Healthy” Diets That Aren’t Always Healthy (For Everyone)

Here are some common examples I see in clinic all the time 👇

High-Protein Diets

High-protein diets are often recommended for:

• Muscle building

• Blood sugar balance

• Weight management

But if you have:

• Low stomach acid

• Sluggish digestion

• Gallbladder issues

• Chronic stress

You may struggle to break protein down properly — leading to bloating, reflux, constipation, or fatigue.

More protein isn’t always the answer. Sometimes better digestion is.

Leafy Greens (Yes, Even Spinach)

Spinach, kale, and chard are packed with nutrients — on paper.

However, for some people they can:

• Worsen joint pain

• Irritate the gut

• Contribute to kidney stress

Why? Because they’re high in oxalates, which some bodies struggle to clear efficiently.

If you notice symptoms after “doing all the right things,” this could be why.

Fermented Foods & Apple Cider Vinegar

Kimchi, sauerkraut, kefir, kombucha, apple cider vinegar — all widely praised for gut health.

But if you have:

• Histamine intolerance

• Mast cell activation

• Migraines

• Anxiety or insomnia linked to food

These foods can actually increase symptoms rather than help them.

A “gut-healing” food for one person can be a trigger for another.

Fasting & Skipping Meals

Intermittent fasting can improve metabolic flexibility for some people.

But for others — particularly women — it can:

• Disrupt hormones

• Increase cortisol

• Worsen fatigue

• Trigger binge–restrict cycles

Especially if you’re already under-eating, over-stressed, or dealing with thyroid or adrenal issues.

The Real Question Isn’t “What Diet Should I Follow?”

A better question is:

“What does my body need right now?”

That depends on things like:

• Are you inflamed or depleted?

• Is your gut absorbing nutrients well?

• Are your hormones stable?

• Is your nervous system stuck in stress mode?

• Are you fuelling properly — or just eating less?

Nutrition works best when it supports physiology, not trends.

A Better Way to Approach the New Year

Instead of starting with restriction, try starting with curiosity.

Ask:

• What foods genuinely make me feel better?

• Where do I feel low energy, bloated, foggy, or stuck?

• What patterns keep repeating despite “healthy” eating?

This is where personalised, root-cause nutrition comes in.

Your New Year Diet Should Feel Supportive — Not Punishing

The right diet should:

• Give you stable energy

• Support digestion

• Help you feel clear-headed

• Fit your real life

• Adapt as your body changes

Not leave you Googling symptoms at 2am wondering what you’re doing wrong.

Final Thought

There is no perfect diet.

There is only:
The right approach, at the right time, for the right body.

And that can change — seasonally, hormonally, and as your health evolves.

If you’d like help understanding what your body needs right now, that’s exactly where personalised nutrition can make all the difference.

GLP-1 Weight Loss Injections: Pros, Cons & Why Nutrition Still Matters

GLP-1 weight-loss injections such as Ozempic, Wegovy and Mounjaro have become one of the most talked-about health trends of the last few years. Praised for their ability to reduce appetite and support rapid weight loss, they’re now being used far beyond their original purpose of treating type 2 diabetes.

But as a nutritional therapist, I see a growing concern:

Weight loss is being medicated — while nutrition is being sidelined.

This article breaks down:

• What GLP-1s actually do

• The real pros and cons

• And why focusing on appetite alone misses the deeper picture of health, hormones, metabolism and long-term wellbeing

What Are GLP-1 Weight Loss Drugs?

GLP-1 stands for Glucagon-Like Peptide-1, a hormone made in the gut that:

• Regulates blood sugar

• Slows stomach emptying

• Sends “I’m full” signals to the brain

• Reduces appetite

GLP-1 medications mimic this hormone, helping people feel fuller for longer and eat less.

Originally developed for diabetes management, they are now widely prescribed for:

• Weight loss

• Insulin resistance

• Obesity

• PCOS

• Metabolic syndrome

The Pros of GLP-1 Weight Loss Injections

There’s no denying that for some people, these medications can be helpful — especially when used appropriately and medically supervised.

Potential benefits include:

• ✅ Powerful appetite suppression

• ✅ Rapid weight loss

• ✅ Improved blood sugar control

• ✅ Reduced insulin resistance

• ✅ Lower food cravings for some people

• ✅ Can be life-changing for people with severe obesity

For individuals who have struggled for years with weight, metabolic dysfunction or emotional eating, GLP-1s can feel like a relief — and for some, they are a useful starting point.

The Downsides & Risks No One Talks About Enough

Where I see concern is when GLP-1s are treated as a solution, rather than a tool.

1. Muscle Loss, Not Just Fat Loss

Rapid weight loss increases the risk of:

• Muscle wasting

• Slower metabolism

• Weaker bones

• Reduced long-term fat-burning capacity

Muscle is metabolically protective — losing it makes long-term weight maintenance harder.

2. Nutrient Deficiencies

When appetite drops dramatically, so often does nutrient intake.

This increases the risk of low:

• Protein

• Iron

• Magnesium

• B vitamins

• Zinc

• Omega-3 fats

These nutrients are essential for:

• Hormone production

• Thyroid function

• Energy

• Mood

• Fertility

• Immune health

Eating less without strategic nutrition can quietly create deeper health issues.

3. Gut Side Effects

Many people experience:

• Nausea

• Constipation

• Diarrhoea

• Bloating

• Acid reflux

This can worsen:

• IBS

• SIBO

• Low stomach acid

• Sluggish digestion

And if digestion is impaired, nutrient absorption drops even further.

4. The Mental Health Impact

For some, appetite suppression leads to:

• Emotional flattening around food

• Fear of eating without the drug

• Rebound bingeing when stopped

• Anxiety about weight regain

Weight loss without addressing stress, emotional eating, sleep and nervous system regulation is rarely stable.

The Bigger Issue: A Return to 1980s Diet Culture

What concerns me most is that GLP-1s can quietly reinforce an old narrative:

“Eat as little as possible. Be as small as possible. Health will follow.”

This is not true health.

It echoes:

• Low-fat, low-everything dieting

• Chronic restriction

• Fear of hunger

• Suppressing the body rather than supporting it

The truth is:
👉 You don’t heal your physiology by starving it into submission.

You heal it by feeding it properly.

Why Nutrition Still Matters (Even on GLP-1s)

Your body runs on co-factors — vitamins, minerals, protein, essential fats and amino acids that drive:

• Hormone production

• Detoxification

• Energy creation (mitochondria)

• Brain chemistry

• Thyroid function

• Blood sugar balance

• Feminine hormone balance (especially in perimenopause)

Suppressing appetite without supplying these physiological building blocks risks:

• Fatigue

• Hair loss

• Hormone disruption

• Slower metabolism

• Poor recovery

• Skin issues

• Mood instability

Weight loss does not equal health.

GLP-1s and Women Over 40

This is especially relevant in:

• Perimenopause

• Hormonal weight gain

• High cortisol

• Thyroid dysfunction

• Insulin resistance

At this life stage, women already experience:

• Natural muscle loss

• Blood sugar instability

• Oestrogen-progesterone fluctuations

• Increased stress load

Adding aggressive appetite suppression without nutritional scaffolding can worsen:

• Fatigue

• Low mood

• Sleep issues

• Hormonal symptoms

A Smarter Conversation: Medication + Metabolic Support

I am not anti-medication.
But I am pro-physiology.

If someone is using a GLP-1 medication, they should also be supported with:

• ✅ High-protein nutrition

• ✅ Mineral support

• ✅ Blood sugar-balancing meals

• ✅ Gut health support

• ✅ Muscle-preserving strength training

• ✅ Hormonal and thyroid monitoring

Medication should support health — not replace it.

So, Do GLP-1s “Work”?

Yes — they work at:
✅ Appetite control
✅ Short-term weight loss

But they do not address:
❌ Metabolic dysfunction
❌ Hormone imbalance
❌ Emotional eating
❌ Stress physiology
❌ Nutrient depletion
❌ Gut health
❌ Root-cause weight gain

Without those foundations, weight regain is common once the medication stops.

The Take-Home Message

GLP-1 medications can be a tool, but they are not a long-term strategy for health.

True, sustainable wellbeing comes from:

• Nourishing your body

• Supporting your hormones

• Feeding your metabolism

• Regulating your nervous system

• And rebuilding trust with food

Weight loss without nourishment is not progress — it’s just a different form of stress.

Want Support With Weight, Hormones & Energy — Without Extreme Restriction?

At Future You Nutrition, I specialise in helping people rebalance:

• Blood sugar

• Hormones

• Gut health

• Stress

• Energy

• And weight — without starvation

If you’re:

• On a GLP-1

• Considering one

• Or struggling with stubborn weight and low energy

I’d love to support you properly.

👉 Book a free discovery call

Why Midlife Weight Gain Isn’t About Willpower — It’s About Hormones

You’re doing everything “right”… but the scales won’t budge.

You’ve swapped takeaways for salads, squeezed in Pilates between meetings, and maybe even cut carbs — yet your jeans still feel tighter than they used to.

Sound familiar?

If you’re a woman in your 40s or 50s, you’re not imagining it — your body has changed. But here’s the truth: midlife weight gain isn’t about a lack of willpower. It’s about your hormones.

When your hormones shift, so does the way your body stores fat, uses energy, and manages stress. Understanding why this happens — and how to rebalance it — is the key to feeling like yourself again.

1. Why Hormones Hold the Keys to Your Metabolism

Hormones are your body’s internal messaging system. They control hunger, fat storage, energy, mood, and even motivation.

In your 20s and 30s, these messages are smooth and balanced — oestrogen, progesterone, insulin, thyroid hormones, and cortisol all work in sync.

But from your early 40s onwards, perimenopause begins — and these hormone levels start to fluctuate unpredictably.

That’s when many women notice:

• Extra weight around the middle

• Slower metabolism

• Increased cravings (especially for carbs and sugar)

• Poorer sleep and mood changes

• Feeling “puffy” or inflamed

These aren’t signs of getting older — they’re messages from your hormones asking for a reset.

2. The Oestrogen–Progesterone See-Saw

Oestrogen and progesterone are two of your most powerful hormones, and they influence far more than fertility.

Oestrogen’s role in metabolism

Oestrogen helps regulate insulin sensitivity and keeps fat distribution balanced — mainly around the hips and thighs. As oestrogen declines in perimenopause, insulin resistance can rise, making it easier to gain fat around the abdomen.

Progesterone’s calming effect

Progesterone supports restful sleep, mood, and fluid balance. When levels drop (as they do before menopause), many women notice:

• Increased anxiety or restlessness

• Water retention and bloating

• Sugar cravings or “comfort eating”

• Poor sleep — which drives cortisol and appetite up

This hormonal imbalance sets the stage for midlife weight gain, especially when combined with modern-day stress and erratic eating patterns.

3. Cortisol: The Hidden Weight-Gain Hormone

You’ve probably heard of cortisol, your main stress hormone.
It’s meant to help you survive short bursts of pressure — like a deadline or a workout. But when stress becomes chronic, cortisol stays elevated, and your body stays in “fight-or-flight” mode.

That means:

• Fat is stored (especially around your waist)

• Muscle is broken down for quick energy

• Thyroid hormones slow down (reducing metabolism)

• Cravings increase as your body looks for easy fuel

For many women, stress is the silent driver behind stubborn weight gain — even when diet and exercise are on point.

And because cortisol and oestrogen share biochemical pathways, stress can directly worsen hormone imbalance, amplifying symptoms like low mood, anxiety, and disrupted sleep.

4. Insulin Resistance: The Blood Sugar Connection

Insulin is another major player in the midlife metabolism puzzle.
Its job is to move glucose (sugar) from your bloodstream into your cells to use for energy.

But here’s the catch: when you constantly snack, skip meals, or rely on caffeine and refined carbs, insulin spikes repeatedly. Over time, your cells become less responsive — a condition known as insulin resistance.

When that happens:

• More glucose stays in your blood

• The body stores excess as fat (particularly visceral fat)

• Energy crashes become frequent

• Appetite and cravings spiral out of control

Declining oestrogen levels make this worse, reducing insulin sensitivity even further.

The result? Even “healthy” foods like oats or smoothies can trigger fat storage if your blood sugar balance is off.

5. Thyroid Function: The Metabolic Thermostat

Your thyroid gland controls your metabolic rate — how quickly you burn calories for energy.

In midlife, thyroid function can dip subtly (especially in women with autoimmune tendencies like Hashimoto’s), leading to:

• Sluggish digestion

• Constipation or bloating

• Cold hands and feet

• Brain fog and fatigue

• Weight gain despite eating clean

Low thyroid output can be worsened by nutrient deficiencies (iodine, selenium, zinc), chronic stress, or gut inflammation — all areas a nutritionist can assess and address holistically.

6. Sleep, Mood, and Appetite: The Ripple Effect

Ever noticed how after a poor night’s sleep, you crave carbs or sugar the next day? That’s not coincidence — that’s ghrelin and leptin, your hunger and fullness hormones, getting scrambled.

Lack of restorative sleep increases ghrelin (which stimulates appetite) and lowers leptin (which tells you you’re full). Combined with cortisol surges and erratic oestrogen levels, it’s the perfect recipe for emotional eating and weight gain.

Supporting sleep quality through nutrition, circadian rhythm cues, and relaxation practices can transform not just weight, but mood, focus, and motivation.

7. The Gut–Hormone Connection

Your gut does far more than digest food — it also helps process and eliminate hormones.

An imbalanced microbiome (from antibiotics, stress, poor diet, or constipation) can lead to oestrogen dominance, where used oestrogen isn’t cleared effectively and recirculates in the body.

Symptoms of oestrogen dominance include:

• PMS-type symptoms in perimenopause

• Bloating and water retention

• Breast tenderness

• Weight gain around hips or thighs

Nourishing your gut with fibre, fermented foods, and plant diversity can dramatically improve both digestion and hormonal balance.

8. How to Support Your Hormones — Naturally

Here’s the good news: you don’t need extreme diets or endless cardio. The most effective strategy is supporting your hormones and metabolism from the inside out.

Step 1- Balance Blood Sugar

• Anchor every meal around protein, healthy fats, and fibre.

• Avoid skipping meals or fasting excessively.

• Choose slow-burn carbohydrates like quinoa, lentils, or sweet potato.

• Limit caffeine on an empty stomach.

This keeps insulin stable and prevents fat storage signals.

Step 2- Support Liver Detoxification

Your liver processes used hormones — especially oestrogen.
Help it work efficiently by including:

• Cruciferous vegetables (broccoli, kale, cauliflower, I love broccoli sprouts for this)

• Bitter greens (rocket, watercress, chicory)

• Hydration + lemon water

• Reducing alcohol

Step 3- Manage Stress and Cortisol

You can’t eliminate stress, but you can change how your body responds.

• Prioritise restorative movement — walking, yoga, Pilates

• Create a consistent wind-down routine before bed

• Add magnesium (through leafy greens, avocado, pumpkin seeds)

• Try breathwork or journaling to calm the nervous system

Step 4- Nourish the Thyroid

Support optimal thyroid hormone production with:

• Selenium (Brazil nuts, eggs, mushrooms)

• Zinc (pumpkin seeds, seafood)

• Iodine (seaweed, white fish)

• Iron (grass-fed meat, lentils)

If you’ve noticed persistent fatigue or cold intolerance, functional thyroid testing can reveal what’s really happening beneath the surface.

Step 5- Move Intelligently

Over-exercising can raise cortisol and worsen fatigue.
Focus on:

• Resistance training to build lean muscle (improves insulin sensitivity)

• Walking after meals to balance blood sugar

• Yoga or stretching for stress relief

Step 6- Support Gut Health

• Eat 30+ different plant foods per week

• Include fermented foods (sauerkraut, kefir, kimchi)

• Add prebiotic fibres (onions, garlic, leeks, flaxseed)

• Address constipation gently — hormones can’t leave the body if you’re not eliminating daily

9. The Power of Personalisation

No two women experience perimenopause or midlife changes the same way.
Your genetics, gut microbiome, stress levels, and nutrient status all shape your hormonal landscape.

That’s why generic diets often fail — they don’t address your root causes.

A personalised nutrition approach can uncover:

• How well your body is processing oestrogen

• Whether blood sugar and insulin are driving weight gain

• If thyroid function or cortisol imbalance are involved

• How gut health and nutrient absorption are affecting metabolism

Once you understand your unique picture, real progress happens — without restriction or overwhelm.

10. Your Midlife Reset Starts Here

If you’ve been blaming yourself for weight gain, fatigue, or mood swings, it’s time to stop the guilt.
Your body isn’t broken — it’s just communicating that it needs support.

With the right nutrition, testing, and lifestyle shifts, it’s entirely possible to rebalance your hormones, reignite your metabolism, and feel confident in your skin again.

At Future You Nutrition, I help women in their 40s and 50s uncover what’s really going on beneath the surface — from hormone imbalances to metabolic slowdowns — and create a plan that works with your biology, not against it.

💬 Book your free 20-minute consultation today to discover your next best step.

Because your future self deserves to feel light, energised, and empowered — not stuck and frustrated.

fasting for women. is it helpful or harmful?

a complete guide on if/how/when to fast for women…

Fasting has become one of the biggest wellness trends — from 16:8 to 5:2 — with promises of better energy, fat loss and longevity. But what works brilliantly for men doesn’t always suit women’s biology.

Years of study in nutrition, and to be honest with you, it still confuses me! There seem to be two schools of thought on this subject-

1. (Let’s name them)…The optimal protein pack…those that say you need to eat a gram of protein for every pound of ideal body weight. That skipping breakfast causes stress, breakfast is the most important meal of the day.

2. Then you have the fasting friends (rubbish name I know, but stay with me) who expound the effects of time restricted eating for autophagy (more on that later), weightloss and blood sugar regulation.

Actually, both of these perspectives have their merit. In this blog I will cover: the science, pros, cons, and how to know if fasting is right for you.

1. What Happens in the Body During Fasting

When we stop eating for a period of time, our body shifts from a fed (anabolic) state to a fasted (catabolic) one. In the fed state, insulin rises, nutrients are stored, and the body focuses on building and repair. During fasting, insulin levels fall and the body begins mobilising stored energy — first glycogen, then fat.

Two key cellular pathways are central to this process: mTOR and autophagy.

• mTOR acts like a growth switch — stimulating protein synthesis, cell growth, and tissue repair. It’s activated when we eat, particularly in response to protein and insulin.

• Autophagy is the body’s internal recycling programme. When nutrients are scarce, cells clean up damaged components and reuse them to maintain efficiency.

A healthy rhythm between these two systems — alternating periods of nourishment (mTOR activation) and rest/repair (autophagy) — appears to support longevity and metabolic resilience. The problem arises when the balance tips too far in either direction: constant eating keeps mTOR permanently switched on, but chronic fasting can suppress it excessively, impairing recovery and hormonal balance.

2. The Potential Benefits of Fasting

When used strategically, fasting can offer a range of benefits — especially when combined with nutrient-dense meals and a balanced lifestyle.

Metabolic Health

Short fasts (such as 12–14 hours overnight) can improve insulin sensitivity, lower fasting glucose, and support more stable energy levels throughout the day. This may help reduce cravings and promote fat metabolism.

Brain and Mood

Periods of fasting have been shown to increase BDNF (Brain-Derived Neurotrophic Factor), a compound that supports learning, focus, and neuroplasticity. Many women report enhanced mental clarity when fasting is done gently and not combined with sleep deprivation or excessive stress.

Cellular Renewal and Longevity

Autophagy helps clear damaged mitochondria and proteins — reducing oxidative stress and potentially slowing aspects of the ageing process. This is one reason fasting is often linked with longevity in animal studies and emerging human data.

Inflammation and Gut Rest

Digestive rest may reduce post-meal inflammation and support a healthier gut environment, particularly for those prone to bloating or sluggish digestion.

Key takeaway: Fasting can be a useful reset — but it works best when your body is already nourished, not depleted.

3. The Drawbacks and Risks — Especially for Women

While fasting can be beneficial, women’s hormonal systems are finely tuned to energy availability. Restricting food too aggressively or too often can backfire.

Hormone Disruption

The female body constantly gauges whether it’s a safe time for reproduction. Prolonged calorie restriction can lower GnRH, the hormone that signals the ovaries to produce oestrogen and progesterone. The result may be irregular periods, low libido, thyroid slowdown, and disrupted mood.

Blood Sugar and Stress

Fasting raises cortisol, our stress hormone. In women juggling busy lives, high cortisol plus low blood sugar can trigger anxiety, fatigue, irritability, and even mid-afternoon crashes.

Thyroid and Adrenals

Long fasting windows can suppress T3, the active thyroid hormone, leading to slower metabolism and colder hands and feet. If you’re already experiencing low energy, it’s best to focus on balancing blood sugar before experimenting with fasting.

Too Much Autophagy, Too Little Repair

Fasting constantly without sufficient re-feeding can down-regulate mTOR activity, reducing muscle maintenance and recovery. Over time this can worsen fatigue, particularly if protein intake is low.

Remember: Autophagy is the body’s clean-up crew, not a full-time job. You need fuel to rebuild after the clean-up.

4. Fasting and the Female Cycle

Women’s tolerance for fasting shifts across the month:

• Follicular phase (day 1 to ovulation): Oestrogen gradually rises, metabolism is more stable, and the body often copes well with slightly longer fasts (e.g. 14 hours).

• Luteal phase (after ovulation): Progesterone increases, appetite rises, and blood sugar becomes more sensitive — meaning your body may prefer regular, protein-rich meals.

Listening to these natural fluctuations — rather than following rigid fasting rules — helps maintain hormonal balance and prevent fatigue or cycle disruption.

If your periods are irregular, you’re perimenopausal, or under significant stress, prioritising nourishment and consistency will almost always yield better results than pushing fasting harder.

5. Smarter, Safer Ways to Fast (If You Choose To)

If you’d like to explore fasting, start gently and observe how your body responds.

✔ Begin with balance:
A simple 12:12 fast (e.g. 7 pm – 7 am) gives your digestive system rest overnight without stressing your hormones.

✔ Break your fast wisely:
Always end a fast with protein, healthy fats, and fibre — for example, eggs with avocado and greens, or Greek yoghurt with nuts and berries. This stabilises blood sugar and prevents post-fast crashes.

✔ Avoid fasting on high-stress days:
If you’ve slept poorly or feel anxious, eat breakfast. Cortisol and fasting don’t mix well.

✔ Hydrate and use electrolytes:
Thirst is often mistaken for hunger; adequate hydration supports energy and cognition.

✔ Watch for warning signs:
Persistent fatigue, hair loss, poor sleep, irritability, or missed periods are cues to stop fasting and focus on nourishment.

6. When Fasting Might Be Helpful

Gentle fasting can be valuable for certain situations, such as:

• Early signs of insulin resistance or pre-diabetes.

• Frequent snacking and unstable energy.

• Occasional metabolic “resets” after periods of indulgence.

However, fasting is rarely a first-line approach for women dealing with burnout, hormone imbalance, or chronic stress. In those cases, rebuilding with steady meals, balanced macronutrients, and adequate calories is the foundation of recovery.

So-what’s the answer?

Fasting is a fascinating tool — one that can trigger powerful cellular renewal through autophagy, while balanced nutrition activates mTOR for growth and repair. Both are vital. The art lies in alternating between the two with awareness, not rigidity.

For many women, the best results come from gentle overnight fasting, steady blood-sugar balance, and nutrient-dense meals that leave you energised rather than depleted.

“Support before you stress.”
Once your body feels nourished and resilient, a little fasting can become a supportive rhythm — but never at the expense of your hormones or vitality.

If you’re wondering whether fasting could support or sabotage your energy, I can help you find the right approach for your body. Click on the link below to book a free discovery call. Where we can discuss how I will help you to discover your personalised path to steady energy, balanced hormones, and long-term vitality.