New Year Reset: Unlocking the Hormone Hierarchy for Fasting Success

by gemma montgomery December 31, 2024

New Year Reset_Unlocking the Hormone Hiereracy for Fasting Success. Fast Like A Girl

I hope you’ve had a restful and rejuvenating Christmas break and are feeling as ready as you can be to step into 2025.

I don’t know about you, but as the holidays draw to a close, I’m usually done with rich, stodgy foods, alcohol, sugar overload, and the bloated, sluggish feeling that comes with them.

My body craves a reset - lightness, more energy, and a good dose of motivation to start the year strong.

On that note, I decided there’s no better time to invite our first guest blog host, Sarah Wilkinson, to give you the full lowdown on fasting and its incredible health benefits.

Sarah is a fully certified Fast Like A Girl (FLAG) mentor, and Dorne, who now works with Timeless, can vouch for the amazing benefits she has experienced as part of Sarah’s fasting community.

If fasting piques your curiosity, or you’ve tried it in the past but lacked the right support and guidance, you’re going to love the insights Sarah shares.

As you will see below, Sarah is running a FREE 3-day Ultimate Hormone Reset Challenge from the 5th to the 7th of January for those that already have some experience of fasting - or if you’re new to fasting you can check out the top tips below, and also join Sarah's private Facebook group to learn the key principles to get started - either way, this is the perfect way to kickstart your New Year!

So, here's Sarah's insights into Unlocking the Hormone Hierarchy for Fasting Success...

Sarah Wilkinson: Certified Coach for Fast Like A Girl

Firstly, hi there, I’m Sarah, a certified Fast Like A Girl (FLAG) mentor, with a background in cellular health.

My approach? I’m all about harnessing as many natural and nature-inspired methods to optimise and future proof my health and keep my body running like a well-oiled machine - without living like a nun!

When the perimenopause came into my life like a wrecking ball, and I was finding the conventional route via my GP to be somewhat lacking (that’s a story for another day!), I wanted something that wouldn’t feel like a life sentence of restriction but could slot into my busy and sometimes chaotic daily routine - as well as empower me to find my mojo again and motivate me to take back control, of me. And, most importantly, help me feel human again.

Here’s the thing:

I’d been dabbling in fasting for years, but I wasn’t doing it right. I wasn’t getting the full benefits, and I definitely wasn’t tapping into its hormone-balancing magic!

That all changed when I was invited to join the very first cohort of therapists to become certified FLAG mentors. And let me tell you, this journey has been nothing short of life-changing, not just for me, but for how I navigate the wild ride of perimenopause.

Now, I’m on a mission to help as many women as possible embrace a fasting lifestyle, that works with their hormones, not against them.

Using Dr Mindy’s principles (and a healthy dose of nerdy bio-harmonising research I’ve picked up along the way), I’m here to show you how to thrive - without always having to give up the modern-day bits you just can’t seem to give up!

How to Start Fasting During Perimenopause and Menopause

Navigating perimenopause or menopause often feels like a hormonal rollercoaster - stubborn belly fat, brain fog, broken sleep, and unpredictable moods can make life feel pretty damn challenging and like you want to hide away to escape it. But here’s the good news: fasting, when approached strategically, can help reset your hormones, shift the stubborn weight, boost your energy, and get you feeling like yourself again.

I’ve tried to give you a summary of the key things I consider vital to bear in minding when embarking on building your own fasting lifestyle, so let’s explore how fasting works and how to start with confidence.

The Hormone Hierarchy: Why Starting at the Top is Key

I suspect that many of you won’t be familiar with the Hormone Hierarchy, unless of course, if you have read Fast Like a Girl. In the book Dr Mindy Pelz explains the hormone hierarchy - think of it as a pyramid where each layer builds on the one above it.

To achieve balance, you need to focus on the top first:

Oxytocin (The happy hormone): Let’s talk about oxytocin, aka the ‘love hormone.’

When you boost your oxytocin levels, your cortisol takes a nosedive, which helps balance your insulin and improves sex hormone production.

Amazing, right? And here’s the best bit - getting more oxytocin into your life is actually really enjoyable!

You can top up your oxytocin tank by hugging someone (or your dog, which is basically my daily ritual), smiling at a stranger in the supermarket queue, practising random acts of kindness, meditating, doing yoga, or even just spending quality time with loved ones. And please don’t write these activities off as frivolous - they’re far from it.

As a woman, you need loads of oxytocin. In fact, more than the men in your life.

Why? Because oxytocin sits at the very top of the hormone hierarchy, and when it’s flowing, it sends your brain a powerful message: you’re safe, loved, and the crisis is over. Once your brain gets the memo, it stops pumping out cortisol, which means all your other hormones can start to find their natural balance.

So, here’s your mission: prioritise your daily dose of oxytocin like your health depends on it - because it absolutely does! Whether it’s a cuddle, a kind gesture, or just a few moments of mindfulness, these simple acts have a big ripple effect on your overall health and wellbeing.
Cortisol (The Stress Hormone): Cortisol is the queen bee of your hormones and weightloss’s worst enemy as it can put the brakes on shedding unwanted pounds and actually increase them.

When stress is high, it throws everything else out of sync. Avoid fasting during particularly stressful periods and focus on shorter fasts (13–15 hours) when you feel frazzled.
Insulin (The Metabolic Regulator): Insulin governs your body’s ability to burn fat.

Frequent snacking, alcohol, processed foods, or sugar keeps insulin levels high, which disrupts fat-burning and affects your other hormones.

When you move in to longer fasts, 24hrs+, this is a brilliant way to lower insulin naturally as your metabolic switch will be activated and you will have the ability to switch from sugar burner to fat burner.
Sex Hormones (Oestrogen, Progesterone, Testosterone): These sit at the base of the hierarchy and depend on cortisol and insulin being balanced to function well. When everything is in harmony:

- Oestrogen (the extrovert) supports fat-burning, mental clarity, and glowing skin.
- Progesterone (the introvert) aids restful sleep, calmness, and recovery.
- Testosterone enhances energy, muscle tone, and libido.

By managing oxytocin, cortisol and insulin, you create the perfect foundation for balanced sex hormones.

Top 8 Tips to Build a Fasting Lifestyle

Start Small, build gradually: Begin with intermittent fasting; 12-15 hour fasting window (for example 7pm - 7am), mix up the times of day you do your fasting as it's a bit like if you went to the gym and did the same regime every visit - you would stop seeing results and this will happen with fasting as your body will get used to the same time and duration.

Remember to consider where you are in your cycle, with 12hours being the max ideally when you are in the nurture phase
Pick a Fasting Schedule That Works for Your Life: Consider your daily routine and energy levels. Are mornings or evenings easier for you to skip meals? Choose a plan that feels natural, whether it’s 16:8, 18:6, or another variation.
Stay Hydrated & electrolysed: Drink plenty of water throughout the day. Adding a pinch of Celtic sea salt or using an electrolyte mix can help maintain balance.
Eat to Support Your Hormones: Break your fast with a nutrient-rich meal. Think bone broth (or veg), protein, healthy fats, and lots of leafy veg. This helps stabilise blood sugar and supports hormonal health. Avoid processed or sugary foods that can spike insulin and disrupt your progress.
Sync with Your Cycle (if you’re still menstruating): Adjust your fasting length to align with your menstrual phases. With day 20-period being a no fasting zone. If you’re postmenopausal, aim for consistent 15-18 hour fasts.
Track How You Feel: Keep a simple journal or make notes on your phone to monitor your energy, mood, and progress.
Be Gentle with Yourself: Some days, your body might need more nourishment or rest, especially during the nurture phase* (if you’re perimenopausal). Listen to your body and adjust fasting windows as needed. If you set out to achieve a long fast and need to jump off earlier, it isn’t a wasted fast, your body will begin to adapt the more fasting you do. Be patient!
Seek Community Support: Fasting is easier when you have others to share wins, struggles, and tips with. So get your Besties, work colleagues are neighbours on board!

*p.s. I share more about the different phases - Nurture, Power & Manifestation - in my private Facebook group.

Common Fasting Challenges and Solutions

Struggling with cravings? Add more healthy fats like avocado, olive oil, or nuts to your meals.
Feeling tired? Shorten your fasting window or incorporate magnesium-rich foods. When doing longer fasts consider factoring in a good quality magnesium supplement to replace the loss of these vital minerals, which is common during longer fasts of 24hrs+.
Poor sleep? Try having your last meal earlier in the evening, or eating when it’s daylight hours, to help your body wind down.
‘Keto Flu" When you begin doing fasting sometimes you can experience what we call the 'keto flu’. This is because your body is adapting to your new regime and also getting rid of toxins that may have built up over the years - especially if you are somebody who has led quite an unhealthy lifestyle, or had quite a lot of medication within your life - this is actually quite normal and will pass the more times you embark on different lengths of fasting.

The 3-Day Ultimate Hormone Reset Challenge

If you are someone that has been fasting, or following the FLAG principles for a while, I would love to invite you to join me for my FREE 3-Day Ultimate Hormone Reset Challenge.

If you’re ready to boost your fasting journey, and kickstart 2025 being a healthier and hormone harmonised version of you my free 3-Day Ultimate Hormone Reset Challenge runs from 5th–7th January 2025.

This is the perfect way to kickstart your hormones, learn simple fasting techniques, be supported by myself and other like minded women and create a lifestyle that works for you.

What’s included:

Step-by-step guidance to reset your hormones
Downloadable hormone reset challenge companion guide
Daily Faceboo Lives in the group throughout the challenge to keep you focused, motivated and at times realistic!
Support from a community of women on the same journey
Tips to build a fasting routine that fits your life.

Follow me on Instagram for updates and inspiration: @‌fastinglikeagirluk

New to fasting?

If you’re new to fasting, I wouldn’t recommend joining the 3-Day Reset just yet. Instead, I’ll be running another one later in 2025, which you’ll be better prepared for once you’ve become more familiar with fasting.

In the meantime, I’d encourage you to join my private Facebook group, Fasting for Hormone Harmony HERE - It’s the perfect place to get started with the basic principles of fasting.

I’ll guide you through smaller fasts, starting from 12-18 hours, and help you gradually build up to your first 24-hour fast, with plenty of support along the way.

My Final Thoughts

Your Hormones. Your Rules!

Fasting during perimenopause and menopause doesn’t mean depriving yourself - it’s about working with your body.

By balancing oxytocin, cortisol and insulin first, you’ll unlock the power of your oestrogen, progesterone, and testosterone to feel energised, balanced, and confident again.

If you’re ready to take the first step, head over to my private Facebook Group ‘Fasting for Hormone Harmony’ and dip your toe in the water.

Or, if you feel you need someone to cast an eye over your current lifestyle and shine a spotlight on where you could be missing opportunities, as well as offer some useful hints and tips to get you back on the straight and narrow with your fasting lifestyle, explore my Fasting Lifestyle Audit by clicking HERE.

I’m here to guide you every step of the way and give you back your superpower!.

Sarah x

So, How Good Was That?

I hope you’ve found Sarah’s insights as inspiring as I have, and I’d love to see you join her Facebook group too!

As you’ve now learned, fasting is so much more than just skipping meals. When we truly understand how it can empower us to take control of our health and well-being, it becomes a complete game-changer.

I hope you’ve taken plenty from what Sarah has shared and that you’ll consider exploring how fasting could fit into your own lifestyle. It’s definitely worth taking a closer look!

Sarah no doubt explains 'autophagy' during fasting and its incredible benefits. I also wrote a blog on this topic, where I delve into how autophagy is a vital cellular process that helps the body clean out damaged cells and regenerate newer, healthier ones. You can read it HERE.

Now, Let’s Talk About More Blogs & Tips in 2025!

At Timeless, we love sharing blogs and newsletters that go beyond aesthetics. The mission is to help you discover ways to live a happy, healthy life - from the inside out, and I hope that the blogs we’ve shared so far have done just that.

As we step into 2025, we’re excited to bring you even more content that supports your journey.

This year, we’ll be alternating between in-depth blogs one week and quick Timeless Tips the next. This approach is all about giving you time to read, reflect, and apply the valuable insights we share. Keep an eye out for these tips, which will be featured in our blog page, and across our social platforms.

If you haven’t already, make sure to sign up for our newsletter by clicking the link HERE. That way, you won’t miss a thing - whether it’s expert advice, inspiring guest blogs, or practical tips to help you feel and look your best.

Here’s to a wonderful year ahead. We look forward to continuing this journey with you!

Save this blog!

With so much valuable information and helpful links, be sure to save this blog so you can easily refer back to it whenever you need!

Timeless Anti-Wrinkle Hub Membershhip - Halifax

Learn more abut our NEW Timeless Anti-Wrinkle Hub Membership today!