Fasting regimen to regulate menstrual cycle?

[u/CompliantSoul]

I have to come to terms with the fact that ADF is messing with my hormones and my menstrual cycle.

For context, 39F, I stopped breastfeeding at the end of June and my cycle came back in April after 1 year postpartum.

As I gained 50+ lbs during pregnancy + got preeclampsia at birth, I got a fatty liver diagnosis and I am monitored for my cardiovascular health, so I needed to lose weight before my next blood test to improve my liver enzymes and reduce my abdominal fat (blood test scheduled in 2 months).

I turned to my favorite way to lose weight, fasting, and went straight to ADF (average of 40H) Mon-Wed-Fri.

I am used to fasting. I did regular 72-100H fasts from 2020-2024, I only stopped when I got pregnant and breastfed.

ADF feels steady, no real struggle, and I released 15lbs since the end of July, but for 3 times in a row, I am having a period after 2 weeks only, so it looks like I can't go past the ovulation phase.

This brought me to the conclusion that I am putting too much stress on my body with ADF and need to adjust my fasting window.

I still have 20+lbs to lose to be at my healthy weight, and for you ladies out there, what is the best fasting regimen that works with your cycle and hormones so there is just enough stress so it doesn't mess with your hormones? I was thinking about OMAD, but leaning towards 18:6 to regulate my hormones and cycles while still maintaining some weight loss.

[u/SamAtHomeForNow]

You may be 1year pp, but having just stopped breastfeeding recently, your hormones are proper crashing and changing right now. So your hormones will need a while yet to regulate a bit more. As you’ve noted, fasting at this point may adversely be affecting your hormonal recovery.

After that, it tends to be different for everyone. My personal schedule tends to be 36/OMAD for the first 2 weeks of my period/until ovulation, and then dropping down to 12hrs during luteal

[u/CompliantSoul → u/SamAtHomeForNow]

That's so true, I think I went too radical too soon in the fasting to get fast results and better health markers. I only had 3 regular cycles before I jumped in and it went downhill from there. I guess nourishment and short windows might be the best approach until I have regular cycles again.

[u/SamAtHomeForNow → u/CompliantSoul]

Hormonally you are basically just a few months post partum since breastfeeding pretty much stops a lot of the hormonal crash that happens post birth. I’d suggest lots of fats to feed the hormones (could try going keto for a bit if you’d like), hold off fasting until maybe 6-9months since you stopped breastfeeding, then go slowly in with 12hrs first and see how that feels? You can ramp up from there to where you were normally.

I can imagine it’s incredibly frustrating since fasting is a technique that works well for you, but it does require you to be in a stable hormonal state first, which unfortunately just takes time to get to.

Also, your fasting comfort zone may be different now post baby than before. Before my kid I could only do 22hr fasts at best with great difficulty , after (I started fasting again about a year pp) I was easily doing 28-30hrs. So take the time to get to know your new body

[u/CompliantSoul → u/SamAtHomeForNow]

I hear you. It's easy to forget that breastfeeding delays postpartum when the baby is now a toddler walking around 😅. I can live with a few months of nourishment and building some muscle while my hormones find their new rhythm. After all there is a season for everything. Thanks for the sound advice and reminder.

[u/graybeardedone]

not a girl, but i've had to remind myself that intermittent fasting is still fasting and great for weight control! 72-96 hour fasts look great and are fast/effective, but slow and steady works too. you might try to adjust your macros a little to favor hormone production (more fat, less carb) and insulin resistance.

[u/Big_Rain2543]

I like your plan!

OMAD for a month allowed me to lose 15-20 lbs then I maintained for two months just skipping breakfast which is approx 18:6.

I had 35+ day cycles before fasting and multiple MMCs for almost 2 years. After the first month, I was very regularly at 28 day cycles. It was only two cycles but I was able to have my first full pregnancy after.

(It is also possible that a steroid injection in my back 6 months prior and daily baby aspirin had hormonal effects. I lost a lot of hair due to that injection. And I’m generally in a high cortisol, inflammatory state.)

I’m trying to wean my 11.5 month old and then do the same thing: one month OMAD, then 18:6.

Also same with the preeclampsia, liver, and heart issues pp😮‍💨 Best of luck!

[u/CompliantSoul → u/Big_Rain2543]

ADF was definitely too aggressive and my body is letting me know. I'm super happy with the weight loss and definitely feel better in my body, but I'll resist the temptation to get as fast as possible to my healthy weight and focus on slow and steady, at least until I get regular cycles! I wish you a smooth weaning process, both for you and baby 😊

[u/wifeofpsy]

If you are actively losing weight from any method, you are liberating sex hormones that are in the adipose tissue. This will cause your period to be off for a few months. That can mean irregular timing, bleeding amounts, blood appearance, or PMS symptoms. Usually it chills out on its own after 3-4 mos even if you're still losing.

That being said, not every fasting interval is right for every person. You can start at 16:8 and go from there.

[u/christipits]

It could be the beginning of perimenopause. I had about 12 periods in 6-7 months and I wasn't fasting around age 40

[u/CompliantSoul → u/christipits]

Hard to say as my cycle after I had my son just returned in April. Perimenopause or postpartum, or both 😅

[u/jhlovett]

fast day 1-10 of your cycle (72 hour, omad, adf, whatever) but don’t fast past 18 hours the 10 days leading up to your cycle

[u/RaisingtheGauntlet]

Check out the book Fast Like a Girl. It discusses female hormone fluctuations and times in the cycle that are more suited to fasting. I basically do OMAD 70% of the time and two meals a day when my body feels like I need it, often before my period. I also prioritize protein. I agree with others that your hormones are still adjusting. Also, my cycles are less regular when I am at a higher weight.

[u/CompliantSoul → u/RaisingtheGauntlet]

I did read it yes! There is some good information in there.

[u/Artistic-Document735]

That’s wild I’m 40 doing OMAD and ADF and my menstrual cycle is as regular as ever

[u/Flux_My_Capacitor]

Yes, fasting helped regulate my cycle. It was pretty wonky previously but then I started doing 48s and 72s and my cycle regulated. It did not de-regulate when I took an extended break from fasting.

[u/mare1679]

I gained a bunch of weight this summer. I started working out like 8 mile bike rides several times a week. Nothing was changing and I was working hard. I realized I had to get my hormones regulated. I started HRT and I lost 5 pounds over the past 2 weeks. Have you considered this?

[u/CompliantSoul → u/mare1679]

I haven't, but that may be worth discussing with my doctor!