Gender Divide in Fasting: When Biology Writes Its Own Rules

 In the glossy universe of wellness, few trends have commanded as much fascination and confusion — as fasting. It’s the ritual of restraint that promises everything from sharper focus to sculpted silhouettes. From boardrooms to brunch tables, everyone seems to be comparing fasting windows the way they once swapped green juice recipes. But amid the filtered glow of “wellness discipline,” one truth quietly demands attention: fasting doesn’t serve every body the same way. Especially not when biology itself has drawn distinct blueprints for men and women.

“Men tend to have more stable hormonal profiles, which makes fasting easier to sustain,” explains Dr Kavya Jonnalagadda, a leading endocrinologist. “Women’s hormones — oestrogen, progesterone, and cortisol — are constantly shifting. When fasting disrupts that natural rhythm, it can trigger fatigue, mood swings, or even menstrual irregularities.”

Nutritionist Namita Jain puts it simply, “Fasting isn’t a badge of discipline — it’s a dialogue with your body. For women, especially, it’s essential to start slow, observe, and adapt.”

A Woman’s Rhythm: The Hormonal Symphony

Every woman’s cycle tells a story — of creation, restoration, and recalibration. Aligning fasting with these phases can transform it from a struggle into a flow.

Follicular Phase (Days 1-14): As estrogen rises, energy and insulin sensitivity peak. This is the time many women feel light, focused, and strong-perfect for longer fasting windows.

Luteal Phase (Days 15-28): Progesterone takes the lead. Appetite grows, energy dips, and cravings spike. “Shorter fasts, rich balanced meals, and rest make more sense here,” says Jain.

Menstrual Phase:

Low hormone levels can sap energy. Over-fasting may worsen cramps or fatigue. Instead, opt for gentler practices-like skipping breakfast or a relaxed overnight fast.

Jain adds, “If you notice mood changes, sleep disruptions, or irregular cycles, it's your body’s way of asking you to pause. Wellness isn’t about perfection — it’s about awareness.”

For Men: The Stability Advantage

Men’s hormonal stability offers a more predictable fasting experience. Paired with strength training, fasting can amplify testosterone, growth hormone, and fat metabolism.

Nawav Modi Singhania, wellness coach and founder Body Art Fitness Centres, tailors fasting plans around stress, recovery, and performance. “Rigid fasting can backfire. On heavy training or high-stress days, shorten the window. On restful days, go longer. Sync fasting with your sleep and energy — not the clock.”

When Balance Breaks

Even the most disciplined fast can tip into imbalance if the body’s signals are ignored.

Warning signs include:

· Irregular or missed periods

· Mood swings or anxiety

· Restless sleep or insomnia

· Hair thinning or breakouts

· Cravings for sugar and caffeine

· Unexplained weight changes or fatigue

Two or more of these signs are a red flag,” Jain cautions. “Ease back to 12-14 hours, add

nutrient-rich foods-especially proteins and healthy fats-and let your system recalibrate.”

“Men tend to have more stable hormonal profiles, which makes fasting easier to sustain.”

— Dr. Kavya Jonnalagadda

Fasting isn’t a badge of discipline — it’s a dialogue with your body. For women, especially, it’s essential to start slow, observe, and adapt.” — Namita Jain

Rigid fasting can backfire. On heavy training or high-stress days, shorten the window. Balance beats timelines.” — Nawav Modi Singhania