The Essential Guide to Intermittent Fasting for Women: Balance Your Hormones to Lose Weight, Lower Stress, and Optimize Health

by Megan Ramos

As a teenager, Megan Ramos suffered from non-alcoholic fatty liver disease and polycystic ovarian syndrome. By her mid-twenties, she had developed type 2 diabetes. But everything changed when she heard about intermittent fasting at the clinic where she was a researcher. Within six months of giving up snacks, adopting a diet high in natural fats and low in carbs, and fasting regularly for short periods, she reversed her metabolic conditions. And she began to counsel other people—especially women—about therapeutic fasting.

Genres: Health, Nonfiction, Food, Self Help, Nutrition, Diets, Audiobook

272 pages, Paperback

Published February 11, 2025

Reviews

[Ink_Drinker · Rating 4 out of 5]

**Book Review**

The Essential Guide to Intermittent Fasting for Women/Megan Ramos
Greystone Books/06-Jun-2023
Genre: Health, Mind & Body/Non-Fiction/Self-Help

I've been living the intermittent fasting lifestyle along with healthy keto eating for several years now. I originally started IF to lose weight, but I continue to do it because it just makes me feel better!  I've noticed that when I'm on vacation or otherwise unable to fast, I just feel very lethargic, have a difficult time concentrating and trouble falling and staying asleep.  With IF, that all goes away!

This book has become my Intermittent Fasting Bible.   Even though I've been living this way a long time, Ramos has taught me things I've never read anywhere else..  She provided the science behind fasting which was a great reminder to me as to why this lifestyle makes me feel so good.  I really enjoyed the personal insight into her own health issues as well of those of her clients and how IF improved their lives.  It's such a motivator to read all the successful stories.

If you've been wanting to try IF, but afraid you can't fit it into your schedule....I'm here to tell you that you can!!  Don't let that hold you back.  Ramos shares many flexible fasting options to fit into a busy lifestyle and you will find what works for you!

I strongly urge anyone who is new to IF to consider this book. It is brimming with invaluable advice and serves as an essential companion for your IF journey.  Even for those of us who have been practicing IF for a considerable time, this book offers an abundance of beneficial reminders, as well as introductions to longer fasting protocols that ignite my enthusiasm to give them a go!

[Stacey (Bookalorian) · Rating 5 out of 5]

I just finished The Essential Guide to Intermittent Fasting for Women
Balance Your Hormones to Lose Weight, Lower Stress, and Optimize Health
by Megan Ramos

Just a quick synopsis of the book….

In The Essential Guide to Intermittent Fasting for Women, Ramos shares:
- Easy-to-use fasting protocols that can be incorporated into your busy schedule
- Information on when and how to eat to feel full and energized
- How intermittent fasting can support your health through fertility struggles, PCOS, perimenopause, and menopause
- How balancing your hormones and stress levels can help you avoid weight gain and depression
Designed specifically for women of all ages and their unique needs, this go-to guide provides you with the steps to take control of your health—for good.
As someone who does IF on a daily basis, I found myself realizing that I had holes in my own knowledge and learned so much from this book. I have rheumatoid arthritis. It is horrible. I have gotten to the point where I have managed it thanks to IF. It’s not 100% under control but that seemed like a win. This book made me see that the way I was doing IF was excellent for just weight loss but not for the healing properties that I need.

I decided to try and implement some of the suggestions she made and I already feel a difference. This book will help you change the way you view food, how it helps us with healing and make you feel better all in all. Excellent for weight loss and my sleep is better.

It’s easy to follow, and has some amazing meal times set in the book.

Highly recommend this one for anyone who wants to try IF and needs to have it set out with simplicity or someone who knows IF and needs this for reference

5 stars!! Thank you to @greystonebooks and @netgalley for my gifted copy

#IF #intermittentfasting #essentialguidetointermittentfasting #meganramos #bookreview #booklover #bookstagram

[Stephanie Scott · Rating 5 out of 5]

Fabulous!

This book explained intermittent fasting in a way I had never understood before. I've tried 16:8 all the way up to OMAD with only temporary results. Megan's explanation has helped me realize I really need the therapeutic fasts as the other, more talked about protocols only help me maintain or slowly gain like other calorie-restricted diets have in the past. I've began implementing her 3 therapeutic fasts per week protocol and am definitely seeing the needle move in the right direction. I'm loving the reduced inflammation and it encourages me to look forward to my healing fasts. I feel confident I can reach my goals!

[Lauren · Rating 3 out of 5]

Although this had a lot of information, this felt like a repeat of what other books have already stated. The author has a fairly narrow-minded view of fasting and what you can eat during your eating window. Repeat, repeat, repeat. I don't remember learning anything new from this. If you are new to fasting, this is a good basic guide. But remember, there are many healthy ways to fast.

[Mary Barlow · Rating 4 out of 5]

Thank you for the advanced readers copy of this very informative book. I flew through it in a couple of days!

This book came across my path at a time when I was just exploring intermittent fasting and I really benefited from learning the science behind this way of eating.

The writing style feels very familiar and easy to understand, whilst still giving strong scientific evidence which gave me confidence to start.

Whilst I would have enjoyed a little more exploration of the 16:8 model, I had never considered longer fasts and now feel I have the resources to do so.
Thank you!

[Chrissy · Rating 3 out of 5]

If you have read nothing on intermittent fasting and are a woman, this is probably a good primer. I’ve successfully lost 30+ lbs with intermittent fasting and am looking to explore longer fasting techniques. I didn’t find as much tactical guidance I was looking for in here. The tables at back were the most useful parts for me, I’ve already read enough convincing literature to believe the science is sound. Much of the book seemed a bit filler to justify the science with all the studies.

[Dr. Hannah Mathew · Rating 5 out of 5]

Whenever I read a scientific book about health, I’m amazed at how little medical school taught me.

I noticed Dr.Rangan Chatterjee used Dr. Fungs approach on one of his patients on this TV show called doctor in the house - the results were astonishing!! So I knew I needed to learn more.

I work as an internal medicine doctor in a big hospital. I would say at least 95% of my patients have a metabolic disorder of some sort, usually to do with insulin resistance. Of course doctors are completely unaware of the underlying endocrine physiology that manifests as illness. We’re only trained to suppress symptoms based on pharmaceutical industry funded “evidence”. Of course this is the system that profits the big industry, so it prevails.

My interests however, lie in making people healthy. Reading this books allows me to empower my patients with the knowledge to take charge of their own health. I have no interest in making rich people richer. I wanted to get a good idea of fasting science so that I can prescribe it to my patients- most of whom present with insulin resistance.

This book goes into the science of the hormones that cause insulin resistance, the role of leptin, ghrelin and cortisol, and the importance of controlling the peak of insulin spikes and the number of insulin spikes per day (don’t snack!). Additionally she provides fasting protocols, dispels the “calorie” myth, and provides lots of anecdotes of her patients who present to her with metabolic health issues, and fasting reverses disease in almost every case. And it makes total sense from a scientific perspective. She recommended a low carbohydrate high fat diet for tackling insulin resistance, and then adding in carbohydrates so that your body can utilise it for optimum health. I don’t believe a keto or very low carb diet is necessarily healthy or sustainable long term - but it’s a good short term strategy to beat insulin resistance.

This makes total sense even from a personal experience standpoint - I eat so much healthy fat in my diet, and probably consume ALOT of calories, more than RDA. I do eat quite healthy and avoid processed foods and vegetable oils. But I literally gulp olive oil and animal fat. My body fat percentage dropped from 29% to 24% (fitness range) and I exercise less frequently than before. Most of my hormonal health issues have disappeared after switching to a high fat diet. No acne, bowel issues or period cramps. Way less anxiety. I mean from a physiological perspective it makes total sense right - fat has no effect on insulin! Fat is what makes up most of the brain, every cell membrane and many of our hormones and vitamins!!

Anyway I feel like I’m going to fight for fat for most of my career! The food industry is what I need to fight!

[Jessica · Rating 5 out of 5]

Having grown up in a fairly "crunchy" family and nurtured a lifelong special interest in natural health for nearly my entire 40 years, I thought I knew just about everything there was to know about real-food health and nutrition. I thought intermittent fasting as a health tool was gimmicky.

I was wrong. I generally consider myself relatively healthy, but I've been dealing with some stubborn issues that have prompted my giving fasting a second look.

This book has been highly enlightening, and I've learned a lot I didn't already know--such as how much of our health is tied to insulin production and resistance, and the fact that snacking is actually detrimental to your health because of its effect on insulin... Even if you're snacking on healthy foods! Mind blown.

And who knew that insulin resistance could be tied to so many health issues? I sure didn't. Obviously diabetes, but also heart issues, fatty liver, stroke, cancer, infertility, autoimmune diseases. And that, my friends, is why the Standard American Diet (SAD) is such a dumpster fire.

I've never followed the conventional calorie-counting dieting advice, but the chapter on this topic (and why it doesn't work) was also eye-opening.

I also learned that real intermittent fasting is NOT what you'll hear most people talking about; that is, skipping one or two meals a day every day. That's just time-restricted eating, which can come with its own benefits but isn't intermittent fasting. Real intermittent fasting is just that: intermittent. You do it every other day or every few days or less frequently, but the point is that its intermittent nature prevents your body from lowering your metabolism to accommodate your new eating pattern.

I already knew that people have fasted for spiritual reasons for millennia, but I also learned that people have historically fasted for *health* reasons as well. (She includes quotes on fasting at the beginning of each chapter that further illustrate this point.) And I learned that fasting is NOT detrimental to women's hormonal balance, but actually beneficial, contrary to much of the information you'll find online.

I'll admit I was wrong about intermittent fasting. I've now done two days of it following Megan's protocol and am about to start my third round. It's been a lot easier than I expected, and I feel much better than I've felt in a long time. I'm definitely planning to continue and see where the fasting journey takes me.

[Kate Laycoax · Rating 3 out of 5]

While this book seems promising for women who want to learn how to intermittent fast, I think it can be pretty misleading. The author claims that women can easily intermittent fast and it's healthy for them, but a lot of research out there contradicts this and suggests that it really isn;t good for women and is only good for men. The body of a woman and a body of a man are very different so while fasting may work very well for me, the hormones women have and the levels at which they have them make their bodies not an ideal space for intermittent fasting. In fact, it can be very unhealthy, dangerous and actually lead to weight gain, rather than weight loss. I'd caution women against taking anything in this book too seriously and to strongly consider not fasting. Do your research, and don't take this book at face value. With that being said, some parts of the book were good and accurate, like the sections explaining what hormones are and what they do, especially when it comes to women, and the section that states that women with disordered eating histories should not fast.

[Candace Garcia · Rating 4 out of 5]

I found this to be much more informative than the other two books I read on IF. This covers all the bases and is very convincing of how and why IF works. Although, I feel like it borders on disordered eating and could easily be taken too far.

[P. Rohrer-Walsh · Rating 5 out of 5]

This is not for people who want to try and stay with time-restricted eating.

quotes:

Time-restricted eating is when you allow yourself to eat only between certain hours of each day, 15
One of the building blocks we need to develop lean mass (muscle and bone mass) is human growth hormone (HGH). And one way to ensure we get enough HGH is to fast. We produce HGH when fasting. In fact, randomized controlled trials show that intermittent fasting retains three times more lean mass than calorie-reduction diets do. So, fasting will help you gain muscle strength and bone density. 24
Once we understand that obesity is a hormonal imbalance, we can begin to treat it. If we believe that excess calories cause obesity, then the treatment is to reduce calories. But this method has been a complete failure. However, if too much insulin causes obesity, then it becomes clear we need to lower insulin levels. 31 ~ Dr. Jason Fung
The truth is that Calories IN and Calories Out are not independent because our bodies have a tendency toward balance, or equilibrium, in all systems. This tendency is called homeostasis. When fewer calories come into the body, the body slows down so it uses fewer of them. The false assumption that Calories In are independent of Calories Out ignores the importance of homeostasis and the body’s tendency to balance. 35
Eat less, move more works only in the short term, before resting metabolism falls in response. 39
Even without injections, we can lead our body to overproduce insulin. One way is through high stress and poor sleep,… We can also exacerbate the problem through what we eat. A standard American diet (SAD), which emphasizes grains and starches, encourages insulin production. Remember, carbohydrates break down into glucose. We can also lead our body to overproduce insulin through how often we eat. The more often we snack and graze, the more we stimulate insulin production. 51-52
When we live with chronic stress or snack and graze all the time, especially when those foods are high in sugar or refined carbohydrates, we increase insulin secretion in the body. 52
We dee high glucose levels in these people; glucose builds up in the blood because it can’t get into the cells. 52
It’s not that you can’t eat those foods, you just need to eat them with a meal to minimize the frequency of insulin secretion. We’ll look carefully at different types of food and their impacts in the next chapter, but note that even if you’re eating healthily, the damage of constantly fueling is immense. If you are eating frequently, you cannot heal your body. 55
MetS: Metabolic Syndrome: The symptoms of MetS are high blood sugar, large waist circumference, high triglycerides, low HDL cholesterol, and high blood pressure. 55-56
…to lower insulin surges in the body, we lower stress and get more sleep, eat fewer high glucose foods, and eat less often. 57
Intermittent fasting treats the root cause of obesity by lowering insulin levels. 70
Intermittent fasting keeps resting metabolism high. 71
Intermittent fasting is consistent, not constant. 72
Intermittent fasting breaks the cycle of persistent hyperinsulinemia. 72
intermittent fasting does not increase hunger.
Intermittent fasting prevents weight regain. 74
To succeed at fasting, leave the language of deprivation, reward and indulgence at the door. … When we reframe what we choose to eat on our rebuilding days, we don’t indulge with soda and cookies. We want to rebuild with natural fats and nutrients. Using the language of healing and rebuilding helps us to do that. 135
When I first started fasting, my family found the idea challenging to understand, except for my grandmother. I remember her saying, “It wasn’t until we started snacking that we gained weight. Nobody got sick until we started snacking. When your dad was growing up, we didn’t have snack food. Your dad didn’t go to school with snacks to consume all day long; it was just different in those days. We had three meals. That’s it.” She remembered a time before snacking became a part of our day-to-day existence. 136
For some women, cutting out snacks is all they want to do. It’s the perfect wellness path for the time of life they’re in because it gives them control over their health choices, reduces inflammation, and prevents weight gain. 137
A 14-hour daily fast (time-restricted eating) might be right for you. It can also be a great strategy once you’ve regained your health with one of the longer fasting protocols. A 14-hour-a-day fast won’t cure disease, but it will get you one step closer to wellness. 137
What we see in women is the total opposite women are slow to start, with little or no weight loss some weeks. But with patience and consistency in their fasting protocols, their weight loss starts to pick up! A woman may not lose any weight on Week 1, but she may lose several pounds during Week 12. 139
Up to 3 teaspoons of heavy cream (use goat, sheep, or buffalo dairy if you find the A1 protein in cow’s milk inflammatory), or coconut milk or cream, full-fat or homogenized milk, or homemade unsweetened nut milk can make tea or coffee more satiating. 143
For people who are struggling to eliminate fat from their coffee, try salt to help mask the bitterness. … For people who are struggling to come off sweeteners, including stevia, use cinnamon to make the tea or coffee taste sweeter. Cinnamon is a natural anti-inflammatory too. 144
Fat fasting means prioritizing a diet that is high in natural fats. Dietary fat stimulates leptin production, and leptin is our primary satiation hormone—we feel full when we eat dietary fat. Fat fasting has another benefit too. Dietary fat doesn’t provoke an inflammation response in the body. By eating nothing but natural fats, we avoid inciting inflammation or exacerbating it. 147
[On a fat fasting plan, a]void dairy, nuts, and seeds, which can be inflammatory.153
It’s best to supplement with sodium throughout the day instead of waiting until you become unwell to do so. 190
Stir 1 TBLS of chia seeds or psyllium husks into an 8-or 16- ounce glass of water and let the mixture rest for about 30 minutes. You can drink this gel-like beverage to take your supplements and medications and still keep the integrity of your fast. This drink doesn’t cause an insulin surge, so your body continues to experience the benefits of fasting and you can continue taking your medications or supplements. 197
Next, gently wake up your digestive tract with a tomato and cucumber salad with some olive oil and parsley. Parsley bulks up your stool, and tomato and cucumber are easy to digest (I always tell my clients that eating an egg for breakfast is like someone punching you awake; it hits the digestive system hard.) follow your salad with cooked vegetables and poultry, including the skin of the chicken, which isn’t too fatty despite what you may have been told. Remember, natural fats are good! Fish cooked in fat is another great option, as are leafy greens cooked in oils (not raw) for vegetarians and vegans. Halr an avocado has a good amount of fiber that can bulk up the stool, and it’s very satiating and unlikely to cause issues in the gut. 202
If you take salt every 2-4 hours starting in the morning, you give your adrenal glands a big hug … sodium is the number one life support for your adrenal glands, decreasing the amount of cortisol released in response to stress. How much salt you take depends on your level of insulin resistance. … When you find yourself experiencing fatigue, headaches, and
4 pm cravings, have a little sodium every 4 hours. Increase that to every 2 hours as you proceed along your fasting journey. 203-243
We’ve talked throughout the book about thinking of fasting as healing. In this chapter, I want you to start thinking more deeply about eating days being rebuilding days. The types of foods we consume, and how we consume those foods, affects our healing journey. 208
Remember, it’s never a failure and always a lesson. Please don’t engage in self-sabotage. You are on a journey and it’s about progress, not perfection. 244
 
Ways to Lower Cholesterol:
1. Meditate.
2. Do yoga.
3. Stretch.
4. Take Tai chi.
5. Go for a labyrinth walk.
6. Get a massage.
7. Garden lightly.
8. Dance to soothing, positive music.
9. Take up a hobby that is quiet and rewarding.
10. Color for pleasure.
11. Spend 5 minutes focusing on your breathing.
12. Follow consistent sleep schedule.
13. Listen to relaxing music.
14. Spend time laughing and having fun with someone.
15. Perform acts of kindness.
16. Forgive someone. Even or especially yourself. Practice mindfulness, especially when you eat. Eat probiotic and prebiotic foods. Probiotics are friendly, symbiotic bacteria and foods. Prebiotics provide food for these bacteria.
17. Make a gratitude list.
18. Take magnesium.
19. Try ashwagandha, and Asian herbal supplement used in traditional medicine to treat anxiety and help people adapt to stress.
20. Get bright sunlight or exposure to a light box within an hour of waking up.
21. Maintain healthy relationships.
22. Let go of guilt.
23. Stay hydrated. Drink water. Dehydration increases cortisol.
24. Try emotional freedom technique, a tapping strategy meant to reduce stress and activate the parasympathetic nervous system.
25. Listen to binaural beats.
26. Sit in a rocking chair; the soothing motion is similar to the movement in utero. ~Lisa Chance

[Sarah Gibbs · Rating 1 out of 5]

When she says “Don’t tell your friends because they won’t understand” and spoke of being 97 lbs at one point but 30% body fat and just knew she was too fat…. So she went even harder with fasting and exercise …Slightly alarming. Even if the result was muscle gain… I just don’t think I would recommend this book to anyone as it could be dangerous. Allof alllllll of these side effects from fasting mentioned and how if you don’t do it just absolutely right you can cause yourself health issues. Nah thanks…. I don’t think 5-7 day fast 4 times a year and 42 hour fasts 3x a week for the rest of my life is going to work for me. Or a 21 day fast that she admits she supported one of her clients though. That sounds like anorexia. I don’t see how this could be good for female hormones and I really did not learn anything beneficial from it. I did hear a lot of stories that felt like her bragging on herself. I think Mindy Pelz’s book did a better job of explaining metabolic disease, metabolic switching, insulin sensitivity and female hormones. And she provided a lot more helpful tools in the back of the book and diagrams throughout that can be used for reference. And, in general, her plan is much less rigid.

[Aileen (Ailz) Grist · Rating 5 out of 5]

I am a type 2 diabetic and obese. I also have hypertension. I followed a low carb, high fat, intermittent fasting protocol a few years ago when I ate meat, and lost a lot of weight and cut back my blood sugar - but that was when I became hypertensive and my cholesterol became high. Since then I've become a vegan - a whole food plant based vegan in the main. My weight crept back up again and I'm once again trying to lose it - and the diabetes and everything else. I've been doing restricted eating, but since reading this book have tried a couple of longer fasts - 24 hour and a 42 hour - and succeeded. I'll certainly be continuing with them.

Megan Ramos explains things so well, in depth but in a very readable and understandable way and has given me the inspiration that I need to try again.

Thanks to NetGalley and the publisher Greystone Books, I read a free advance review copy of the book. This review is voluntary, honest and my own opinion.

[Lucy Hampton · Rating 4 out of 5]

This book was really informative and easy to read. I didn't feel like I was getting bogged down in the intricacies of research, but was glad to see that it was clearly backed up by plenty of scientific findings. It also had plenty of real life examples, and the author's own personal journey as well, which I enjoyed.

One thing I wasn't so sure of was the conflicting advice it gave on when women should fast. Having also read Fast Like a Girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz, I was confused to see that Megan Ramos advocates women fasting at any time of the month - which Pelz suggests is untrue.

I'd recommend this book as an intro to fasting as it gives some great advice in a clear and easy way to understand. Thank you to NetGalley and the publisher for an arc of this book.

[Ursula S · Rating 4 out of 5]

I'm a big fan of Megan Ramos and I am a paid subscriber of The Fasting Method, the support group she mentions in the book. I think the book does a great job of introducing and discussing many important topics for women, particularly if they have metabolic health issues.

The book's style is conversational, like having a chat with a friend.

If you've thought about fasting but were afraid of doing it because you're female, this book may help you overcome that fear.

[Alexandra · Rating 1 out of 5]

DNF. This book felt incredibly condescending. It was written for someone who hasn't done any sort of fasting before.

The gist, women should fast three times a week for 24 - 42hrs.

I did think the tips and tricks at the end of the book were useful.

[Shawn · Rating 5 out of 5]

This is the second book I have read/listened to on the subject of IF. Very helpful learning the same things from a different perspective. IF makes so much sense as a healthy lifestyle. Understanding the flexibility when faced with different celebration events or travel is a plus.

[Jessica · Rating 2 out of 5]

Disappointed. Not "for any woman." For women with obesity or type 2 diabetes.

[Online Eccentric Librarian · Rating 3 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

This is by a close associate of Dr. Jason Fung, so you know what to expect from this book: a low carb/high fat diet (aka keto) that feels like it emphasizes weight loss over long term health. Meals include bacon and eggs as a good example of what to expect for a meal. The fasting portion is about stabilizing hormones and using the fasting as a reset from the effects of processed food and sugar. Like Dr. Fung, the author equates metabolic diseases like diabetes to sugar rather than fat.

The book breaks down into three parts: part one is about misunderstandings about fasting, fat, and food (benefits and myths of intermittent fasting for women, calorie confusion: why diet advice fails, role of insulin resistance in obesity and poor metabolic health, how a low card, high fat diet and fasting can transform your health); part two is about hormones and how fasting can regulate female hormones (cortisol, estrogen, and insulin are discussed); part three is about fasting for optimal helps (how to, when to, and troubleshooting, and life long). There are sample fasting plans in the back.

The fasting talked about here is long term (24+ hours). The author acknowledges that studies show no benefit for timed fasting during a 24 hour period - such as eat in 6 hour windows and fast for the rest of the 18 hours . But the gist of the program is to ensure that hormones are regulated or reset through fasting (preferably 36-48 hours fasting windows). Of course, it is not recommended to fast too much longer than that without medical supervision. And the weight loss will come from eating keto more than the fasting. The author believes fasting will help with several inflammatory conditions that can prevent weight loss.

For me personally, I was disappointed to find that this was essentially a keto weight loss book. Keto is one of the hardest diets to stick with long term (as studies have shown) and there aren't any really good long term studies/research into the effect of eating all that saturated fat/cholesterol. I just can't imagine that damaging health long term and setting the stage for heart attacks/strokes down the road is worth the weight loss in the moment (especially when there are better and healthier ways to do it). The maintenance section is problematic - it pretty much said that if (or when) you gain the weight back, just go back to fasting and eating keto to get it off again. I worry this just leads to yoyo dieting, which is disastrous.

I do believe we will see more research in the future that validates the efficacy of longer term fasting. Not so much for weight loss but for health reasons. But until then, this feels more like a promo piece promoting Jason Fung with a lot of hypothetical, non-research validated conclusions about weight loss through low carb/high fat and fasting. Reviewed from an advance reader copy provided by the publisher.

[Carol Bakker · Rating 5 out of 5]

I am full of gratitude to Megan Ramos; as a colleague of Dr. Jason Fung and one of his first fasting patients, Megan was a pioneer who helped bring IF into the mainstream. She, along with Dr. Fung, have changed my life and health (it's still a sojourn).

Key takeaways:

• Consistency consistency consistency. Consistent 24 hour fasts will get more results than occasional five day fasts.

• Mix it up! Change protocols and keep your body guessing.

• Chronic stress wreaks havoc on our bodies and hormones. Boy howdy, I know this to be true. Being away seven weeks for my husband's cancer treatment — with some large swathes of insomnia — disrupted both my fasting and my health. Ramos writes: A single day of sleep deprivation can increase cortisol levels by over 100 percent.

• Megan's phrase therapeutic fasting is powerful. Show up for fasting like you would show up for chemo.

Although I didn't expect to learn new things, delightfully I did!

• With ADF (alternate day fasting) consider your fasting as healing and your eating as rebuilding.

• The 3/30 hour protocol sounds promising. Sunday through Friday you alternate eating lunch one day and dinner the next (no breakfast) and Saturday eat three meals. It's a way to eat every day AND get some longer fasts in. And it is a way to include lunch with friends into your schedule.

• I never supposed I would consider a 72-hour fast; but I love eating dinner with my family and this protocol allows for 5 dinners/week. Eat Sunday supper, then fast all day Monday and all day Tuesday and eat supper (and some lunches) Wednesday through Saturday.



Appendix:
My three trusted guides to IF are Megan Ramos, Gin Stephens, and Cynthia Thurlow. I listen to their podcasts and read their books. They agree on most fasting principles but have small differences in thought. Cynthia likes some restrictions for women with cycles. Megan and Gin have a bit of a feud over "clean fasting". At first I leaned Team Megan, because I wanted cream in my tea, and used Megan's "training wheel" approach as justification. Until my weight plateaued. Then I went over to Team Gin and can testify to the benefits of clean fasting. But, for the main part, Megan is for a clean fast, just not as strict.

You see this in church councils and in politics: people who are closely aligned on the major stuff emphasize the points where their views diverge. I wish it were not so.

It would make me so happy
if Gin wrote a blurb for Megan's book
and if Megan wrote a blurb for Gin's book.

[Michelle · Rating 4 out of 5]

Some good jnfo, but perhaps glossed over the interaction of female hormones? Recommends low carb healthy fat. Gold standard for metabolic improvement 3 fasts/week of 24-42 hours each for 6-12 months. 0.5# fat loss each 36 hour fast. 36+ hour fasts can disturb sleep, take magnesium supplements, magnesium foot soaks, magnesium oil topically.
Induce autophagy. Ways: intense exercise, keto diet, fasting. If autophagy and weight loss concurrent, prevent loose skin. Autophagy after 24 hours, so fast 30 hours+.
When fasting, initially use fuel from last meal and day before, then glycogen stores in first 24 hours. Then fat. Can feel energy depleted. Take it easy on day 2 and use fasting training wheels.
Extended fasts 2-3 days per week and low carb high healthy fat are keys.
Pickle juice, epsom salt baths/soaks, water with pinch salt, magnesium. 8-16 oz water and bit of salt, bone broth, pickle juice. 2000-2400 mg magnesium if insulin resistant. Mag oxide not absorbed. Mag citrate if constipation. Mag bisglycinate if not. Mag malware if chronic fatigue. Mag L-threonate crosses blood brain barrier, positive impact on mood and cognitive function, good option to help with grouchiness while acclimate to burning body fat.
Hair loss when body composition changes. Once stabilizes, hair loss stops. Settle into 1#/week, hair loss stops and normal hair growth resumes. Usually subsides within 4-6 weeks. Add 30 G protein to meals on eating days. Slows weight loss, but also stops hair loss for most people. Or can fast less.
Insomnia typically up to 2 weeks. Be consistent. Take 400 mg magnesium before sleep. Epdom salt baths/soaks.
Muscle cramps. Epsom salts, magnesium.
Fat fasting may not induce autophagy.
Meal prep.
2-3 fasts/week.
Break fast 1-2 tbsp chia or psyllium husk in 8-16oz water, let rest 30 minutes, consume half hour before breaking fast. Then tomato and cuke salad with olive oil and parsley, cooked veg and poultry, fish cooked in fat, soup, or leafy greens cooked in oil. Avocado.
Sx low protein hair loss, brain fog, increased sugar cravings.
Menstrual cycle - for first 2 months fasting, delayed cycles. Stay LCHF. Magic happens month 6. Then actively fast during period. Menopause - consistency, no snacking, patience.
1/2 tsp salt in liter of water 90 minutes before workout.
Fats, then protein, then carbs.
Berries, coconut cream, crushed nuts.
Fasting can lower set point.
18-35% body fat ideal.
Mix it up in maintenance - 14-16-18 hour fasts. Maybe weekly 24 hour fasts. Not OMAD. Occ longer fast.

[Catherine · Rating 5 out of 5]

My mind was seriously blown while reading this book. I have been skeptical of intermittent fasting, but I have been doing it and feel like it's sustainable, especially since you can switch up your fasting. My stomach has felt better and I am more mindful of the foods I am eating. Megan Ramos suggests looking at your food as medicine - getting the nutrients and fuel you need. So many people have reversed polycystic ovarian syndrome and type 2 diabetes through fasting. I can really see the benefits from what she is saying. I was highlighting things in the book to look back on later. One big thing I learned is that we shouldn't be having six small meals a day or grazing throughout the day. This is because of insulin resistance, and this kicks in every time we eat. Megan strongly suggests cutting out all snacking because our bodies don't really need it. I have found that to be true - I often eat when I'm not hungry, I just want some delicious food. I am still having treats, but I am eating them during my "eating window". I have already seen results after about 4 weeks. If you are struggling with weight loss, diabetes, poor health, I really think this is the book to read.

[Anne · Rating 4 out of 5]

I really enjoyed Intermittent Fasting for Women by Megan Ramos. The book offers a wealth of data and clear explanations about women’s health and how intermittent fasting can be tailored specifically to our needs. Ramos does an excellent job breaking down complex science into something digestible and empowering, which made the book both informative and motivating.

I especially appreciated the variety of fasting plans included—it helped me understand that there isn’t just one way to do this and gave me the tools to find a rhythm that works for my body and lifestyle. I’ve already started implementing the strategies from the book and have noticed a huge difference in my energy, mood, and even sleep.

If I had one wish, it would be for a bit more guidance on what kinds of meals are ideal during eating windows. While the focus was rightly on the fasting itself, I would have loved more practical examples or ideas for meals that support the overall health benefits she outlines.

Overall, a fantastic and inspiring read—accessible, evidence-based, and deeply respectful of the nuances of women’s health.

[Tracey · Rating 5 out of 5]

This is the second book I've read on intermittent fasting in the past few months, mainly because I’ve been practicing intermittent fasting for over 5 years and I was hoping to glean some additional information on it. This book is a must-have for anyone who is interested in this type of eating/fasting program and most especially for women. I'm not knocking the other book I recently read, but this one had some very eye-opening information that I will be using in the future. Megan Ramos wrote this book based upon her own journey and experience and it really provides practical and useful insights and advice that I feel could be used by anyone, not just women. I'm looking forward to seeing what kind of results I'll get by following some of her protocols. I’m grateful to have been given an opportunity to review an advance copy of this book through NetGalley.

[Carrie DelaPena · Rating 3 out of 5]

My hubby and I read The Obesity Code by Dr. Fung a few years back at his doctor's recommendation. The health benefits of intermittent fasting sounded great so I agreed to follow the program with him. He had great results but I found that original go extremely discouraging. In addition to no change in weight, I felt no difference in health or inflammation or mood. Further research led me to the fact that women need to fast differently to get results. I was eager to read this book to see what differed. The short answer is 1) the transition to a fasting schedule and 2) the length of fasting windows needed for results (surprise, surprise, they're much longer). The plan sounds challenging, but Ramos gives many schedule suggestions and tips, including supplements and troubleshooting. Rating this book 3 stars, but I might revise it in the future if I have fasting success.

[Esmel · Rating 4 out of 5]

This book is a much better overview of intermittent fasting for women then the book Fast Like A Girl. This book is much more accessible and flexible than the other book. Women struggle with losing wait and they may struggle even if they practice daily intermittent fasting. This author explains that women's body will adapt to daily fasting and reset back to their normal metabolic set point. In order to reset the metabolic set point, longer fasts are needed in between the daily fasts. She suggests 3 - 24 hour fasts a week, which seems a bit extreme. However, the logic makes sense that a daily intermittent fasting regime needs to be interrupted occasionally. The author also recommends a gentle approach, gradually increasing fasting times. Some of the diet advice is similar to other sources, the key is incorporating fasting. At least she didn't have a useless collection of recipes included.

[Petra Valjan · Rating 5 out of 5]

One more book on intermittent fasting? Yes! And I've enjoyed this book . If you don't know already a lots about intermittent fasting it can be game (life) changer even, especially if you are struggling with insulin resistance, diabetes type 2, fatty liver or body fat gain...I've red a lot on intermittent fasting and practicing it so for me was not total news, but still I find new information and interesting analogies to understand better the processes.
I was listening to the audiobook and I must add the quality of recorded material is excellent, narrator deserves 5 stars as well.
Regarding author Megan Ramos she has her own struggles with IR and DM type 2, PCOS and hormones imbalances and desperation led her to dr. Fung and start with intermittent fasting, today she has rich experience with IF and successful women stories beside her own, so she is really qualified person to listen to.

[Miriam · Rating 2 out of 5]

Not for me. I've heard so many times about how good fasting is for you, but have avoided it because I've always been turned off by the notion of it as a lifestyle. My mom fasts and tends to do everything in extremes which doesn't appeal to me. I know that there are some very real health benefits to fasting and I'm especially amazed at the ability to reverse type 2 diabetes and repair hormonal imbalance; I wanted to learn more about that and that reflects the two stars I'm giving. But my God the fasting protocols in this book are so extreme! Three 42 hr fasts per week! I found my diet brain turning on just by reading this, I just don't resonate with something that trains you to ignore your body's hunger signals. Not for me.

[Monika Hoff · Rating 4 out of 5]

I feel like it’s hard to rate a book that’s more of a reference manual than a novel.
I borrowed this from a colleague after asking a lot of questions about fasting. She figured I might at least gain a little insight with this. And I’ve gotta say, the way this is written is really well done. It goes over reasonings before even talking about the proper way to fast. It gives you the pros and cons and even talks about signs and symptoms to look out for. It’s really well rounded, which I appreciated. I don’t know that I’ll necessarily implement this diet but I do appreciate the resource for what it is.

[Elizabeth · Rating 4 out of 5]

Excellent book! I've read a few books on fasting and what I particularly like about this one is that it provides very clear, thoughtful, wise guidance on how to navigate the evolution from where one is in the moment into a fasting regimen-- knowing that for most people, a successful fasting habit doesn't just happen all at once but is taking as a progression of gradual steps. Very thankful for additional thoughtful discussion and recommendations for women, who have more complex navigations with hormones that must be considered. Excellent guide, either on its own or in tandem with the great works by Jason Fung.