Why I don't count Calories or Fast

Why Starving and Intermittent Fasting Doesn’t Work for Most Women (and What to Do Instead)

Intermittent fasting is everywhere. Scroll through social media, and you’ll find countless testimonials from people—usually men—raving about how they skip breakfast, eat in a six-hour window, and watch the weight melt off.

But here’s the truth no one’s talking about: intermittent fasting often works against women, especially when it comes to long-term weight loss and hormone health.

Women’s bodies are wired differently. While fasting might trigger fat-burning and improved insulin sensitivity in men, it can send a woman’s body into stress mode. According to hormone expert Dr. Sandy Sims, skipping meals—especially breakfast—can lead to a cortisol spike. Cortisol, your stress hormone, rises when your body senses that it’s not being fed. And guess what? Chronically high cortisol makes it harder to lose fat (especially around the belly) and easier to store it.

So while men might shed pounds by delaying their first meal until noon, many women find themselves tired, moody, foggy, and—despite eating less—not losing a single pound. Sound familiar?

Here’s why starving ourselves and intermittent fasting often backfires for women:

• Hormones matter. Female hormones are highly sensitive to caloric restriction and stress. When we fast for too long, our bodies interpret it as famine. This can lead to irregular periods, sleep disturbances, mood swings, and—you guessed it—slowed metabolism.

• Your body wants to protect you. From a biological standpoint, women are designed to carry and nurture life. So when you don’t eat enough, your body shifts into conservation mode—holding onto fat, slowing down calorie burn, and increasing cravings.

• Skipping breakfast disrupts your natural rhythm. Eating a nourishing breakfast within an hour of waking helps regulate blood sugar, balances cortisol, and sets the tone for stable energy throughout the day.

Let’s be clear: women need to eat enough—especially protein and fiber—to support a healthy metabolism, hormone function, and fat loss.

Instead of fasting, focus on nourishing your body:

• Eat within an hour of waking and BEFORE exercising—preferably a protein-rich meal (think Eggs, Greek yogurt, Oatmeal with Whey Protein & nuts, Protein pancakes).

• Build every meal around protein and fiber to stay full and satisfied and control weight

• Avoid ultra-processed, high-glycemic foods that spike insulin and lead to fat storage.

• Stop skipping meals and start honoring your body’s cues.

There’s a better, more sustainable way to feel energized, lean, and strong—and it doesn’t involve starving yourself until noon.

This is exactly why I follow and teach the 80/20 eating plan. It’s balanced, flexible, and built around real food. No deprivation. No extremes. Just smart, intentional choices that support your health and hormones—for life.

So ladies, let’s stop following diet trends made for men and start listening to our bodies. Because the key to feeling good and losing weight isn’t in eating less—it’s in eating smart.

To read more about how I eat, see my Blog called “Nadja's 80/20 Diet Plan”