How fasting supports metabolic and hormonal health

⏳ Fasting is more than just a tool for weight loss—it’s one of the most effective strategies to improve insulin sensitivity, support hormone balance, and enhance longevity. By reducing the eating window and creating space between meals, your body can shift from burning sugar to burning fat and activate powerful cellular repair mechanisms.

🧪 Time-restricted eating and periodic fasting have been shown to reduce inflammation, improve blood sugar regulation, and promote autophagy—the natural process your body uses to clean out damaged cells and regenerate. Some research even points to the benefits of fasting-mimicking diets, which give you the effects of fasting while still eating small amounts of food.

Fasting looks different for everyone. Men often tolerate longer fasts, while women—especially those who are cycling—benefit from adjusting fasting windows depending on the phase of their cycle. For women in perimenopause or postmenopause, fasting can be a powerful way to rebalance hormones, manage weight, and reduce symptoms. But it must be done strategically.

🔧 Tip: Start with a simple 12:12 time-restricted eating window (12 hours of eating, 12 hours fasting) and build up slowly. Prioritize nutrient-dense meals with protein, healthy fats, and fiber to support blood sugar and satiety. If you're cycling, keep fasts shorter in the second half of your cycle to support hormone health.

At Vagal, we help you discover a fasting approach that works for your body, your hormones, and your lifestyle.