Intermittent Fasting for women

Intermittent Fasting for Women | Intermittent Fasting Benefits

Does this situation sound familiar?

You start the week with great intentions… Monday is perfect. You eat well and even get your workout in. Tuesday’s usually pretty good. Wednesday? You are still doing well, but maybe you’re starting to slip up. By Thursday, the weekend’s nearing and temptations are creeping in…
Intermittent Fasting for women
Friday rolls around and the floodgates open! Then it’s full blown “weekend eating,” which means copious amounts of junk, processed foods, sugary drinks and alcohol. After that, the cycle starts all over again. So, the real question is…

How can we make healthy eating less of a chore and actually FUN?

Well, that’s exactly what you’ll learn how to do during the 30-Day Intermittent Fasting Challenge.

By learning about Intermittent Fasting, you can expect to:

  • Make small changes that yield BIG results,
  • Transition easily to a more flexible diet,
  • Learn to still incorporate your favorite foods while still getting optimal nutrition without feeling like you’re depriving yourself,
  • Eat freely without the madness and cravings that often accompanying traditional “dieting,”
  • Discover how you can still eat well to reach your goals WHILE maintaining a normal, fun social life (i.e. no more grilled chicken & broccoli in tupperware!)

The #1 reason diets have failed you in the past is because they’re just too restrictive, and too complicated.

You end up lost, stressed, and worrying about every single “good” and “bad” calorie you put into your mouth. Giving up all of your favorite foods… Kicking yourself for your “slip ups.”

And not only do you not really even enjoy what you’re eating, you might even become lethargic, disappointed in yourself and end up feeling bad about your “willpower” in general… Like there’s just something “wrong” with you.

Thus the yo-yo cycle continues… That is NOT the way anyone should live. And there is NOTHING wrong with you.

You’re human. You’re beautiful. You’re smart. But you just need a push in a better, smarter direction.

Imagine this…

You’ve completely eliminated all your struggles with food. You feel good in your own skin, and you have LOADS of energy! You still eat all of your favorite foods but don’t scrutinize every bite you put in your mouth.

You never feel like you’re on a “diet,” yet you still maintain a healthy toned body without ever obsessing over calories or macros or “good” and “bad” foods.

Think that sounds far fetched?

I used to think so too, until I implemented the most flexible “diet plan” you’ve ever seen.

Before I found Intermittent Fasting, I struggled for years with food — cycling through stages of calorie counting, extreme food restriction and guilt around eating, and at one point, I even developed a few disruptive eating disorders.

That constant, nonstop “diet” mentality eventually led me to rebound hard and gain over 15 pounds in only a few months. If that sounds like you too, yet you still want to figure out how to have a lean, healthy body that you feel good about — this may be your solution.

In fact, a study from The American Journal of Physiology – Endocrinology and Metabolism found that Intermittent Fasting can result in a 700% increase in fat burning.

It sounds outrageous, right?! But if you’ve ever experienced the frustration that comes from trying to lose weight, you know that “dieting” is no fun.

No one actually enjoys constantly obsessing over everything they eat or feeling guilty over “slipping up.” Dieting every day, 24/7 with no end in sight, and planning your entire day around what and when you’re going to eat can drain the life of out you…

And you end up continuing to struggle and fall short of your goals, despite following the advice you heard from every fat loss “guru” out there.

I have a secret to share with you that the diet industry doesn’t want you to know. You’re struggling still not because you’re weak or not dedicated enough…

You’re struggling because diets don’t work.

This struggle (and the subpar results it creates) happens to every single person on a traditional diet, why?

Because diets suck. They’re unsustainable. You never get to eat the foods you like. You’re constantly obsessing over food. Your body feels like it’s starving and it never gets a break.

It becomes a game of willpower. Not one of health and feeling good. That approach is all one big mind game. You can’t help but think about food constantly… Which is counterproductive to your goals, and makes you feel totally miserable most of the time!

If you’re sick of living like this but still want to lose fat, feel amazing, ditch calorie counting and food restriction for good…

It’s time to try something new.

If you’ve never heard of Intermittent Fasting for Women… prepare to have your mind blown. No we are not talking about a juice cleanse, detox, or calorie restrictive diet plan.

It’s time to let go of the old restrictive “diet” mentality altogether.

Intermittent Fasting can be a much more enjoyable way to reach your goals when done correctly, and it will allow you more wiggle room to still enjoy the occasional pizza, donut, or whatever else you desire a couple times per week.


  • Eliminate bloating & break through your plateau
  • Increase your metabolism, burn more fat & build lean muscle
  • Restore your daily energy & sleep better nightly
  • Clear up your skin from painful breakouts
  • Learn the difference between “head hunger” and “body hunger”
  • Improve Insulin sensitivity & re-calibrate your body’s use of stored fuel
  • Respect the process and privilege of eating
  • Learn more about your own body
  • Take a break from the work of food prep and obligation to eat
  • Lose body fat and improve body composition

If you’ve never tried Intermittent Fasting before, and you’re sick of your regular restrictive routine, here’s why you absolutely NEED to try it.


For example, let’s look at the macronutrient carbohydrate, like those found in rice, breads, and fruit. The storage form in our bodies, glycogen, generally decreases, which can shift metabolism from burning carbohydrates to burning fat for energy.

This occurs in multiple tissues including the one responsible for movement, muscle. Watch the following short video if you’d like to learn more about what’s actually happening inside your body during this metabolic shift:

If you’re new to IF, I’ve also put together a simple Starter Guide for you that teaches you how this nutrition method can speed up metabolism and aid in fat burning. A recent study confirms fat burning is vastly increased during fasting, but even more interesting is its effects on muscle.

Muscle can use both carbohydrates and fat for energy and can adapt to different nutrient intakes including fasting (2). This occurs through a complex, energy and nutrient-sensing pathway that is involved with many different energy states, like being full or fasting (3). Understanding this pathway under different dietary conditions is very important as it can affect how genes are expressed and regulated (1).

During short duration period of fasting, there is a rapid decrease in carbohydrate oxidation (sugar burning) with a large increase in fat oxidation (fat burning) mostly in muscle. 

Insulin and leptin (a hormone involved in appetite control) levels also decrease as free fatty acids and growth hormone levels increase. Additionally, 23 genes involved in the regulation of metabolic processes, have been found to be significantly affected by fasting at both early (10 hours) and late (24 hours) time points. Many of these genes helped move metabolism to fat oxidation (fat burning) at the whole-body level.

In relation to fat burning in muscle tissue, short-term fasting is quite effective. However, prolonging the daily fast or fasting too often to speed up fat loss is not advisable as fasting for too long can cause a loss in muscle mass and negatively affect metabolism (2;3).

Bottom Line: When Done Properly, INTERMITTENT FASTING WORKS!

But it’s not for everyone, so let’s discuss who it is for…

Intermittent Fasting Benefits:

  • Increased fat burning and metabolic rate
  • Increased cellular repair & turnover for faster recovery
  • Improved appetite & blood sugar control by lowering blood glucose increasing insulin sensitivity
  • Reduced oxidative stress
  • Possible reduction of blood pressure, blood lipids, body inflammation & overall risk of cancer
  • A less intense diet & exercise program that still delivers results

Intermittent Fasting is NOT for anyone who:

  • Is pregnant or trying to get pregnant
  • Has a history of disordered eating*
  • Is very stressed already (demanding job, sick child, etc)
  • Exercises too much & eats too little
  • Has metabolic disease or thyroid problems, or is a woman with an irregular monthly cycle

*If you are currently struggling with an eating disorder, please do not rush into Intermittent fasting. While recovering from my eating disorder I focused on eating whole, natural foods to satisfy my cravings. Intermittent fasting has helped me completely overcome my food struggles, but I took the time to recover first before diving in.

6 Simple Ways To Do Intermittent Fasting PROPERLY (and Which Method Is BEST for Women)

Now that you know a bit about the science behind Intermittent Fasting and who it’s for, let’s chat about the different methods of this lifestyle!

There are a couple different ways I’ve seen Intermittent Fasting protocols utilized successfully with a variety of clients (and myself). Depending on your age, goals, gender, activity levels and a few other factors, the style that will fit best for you may vary, but below I’ve listed out the most common methods of Intermittent Fasting to help give you a better idea of what’s involved.

In general, there are 2 basic categories that each method falls under: Whole Day Fasting + Time-Restricted Feeding.

6 Methods of Intermittent Fasting

1. Eat-Stop-Eat Method (AKA the 24-Hour Fast)

2. The 5:2 Method (Fast 2 days/week, Feed 5 days/week)

3. Alternate Day Fasting Method (Fasting every other day)

4. The 16:8 Method (16 hours fasting, 8 hours feeding DAILY)

5. The Warrior Method (Eating one huge meal at night)

6. Convenience Method (Skipping a meal whenever it’s convenient)

The best option for women is by far the Eat-Stop-Eat Method, or the 16:8 Method. Multiple days of fasting for women is NOT recommended as it can start to interfere with a woman’s hormone balance. However, utilizing the right supplements and meal replacements, women can ensure they’re still getting optimal nutrition while getting all the benefits of fasting using these 2 strategies.

WARNING: Do NOT try Intermittent Fasting alone!

If you are new to this lifestyle, you need help getting it right and making sure your body is loaded with proper micronutrients to keep you feeling amazing, avoid headaches, avoid rebounds, and make this lifestyle stick. I do NOT recommend jumping in without following a proven program, or getting 1-on-1 coaching around your nutrition first.

I REPEAT: Do NOT try Intermittent Fasting alone!

You may think you know what you’re doing, but I’ve seen it time and time again…

Women just stop eating, thinking they’re doing I.F. correctly, but they end up just starving their body of the micronutrients and proper supplementation it needs to stay healthy during fasts. They also end up doing WAY too much too soon, and the result is burnout, overdoing it, and rebounding back to being worse off than they were before!

Trust me on this one… You don’t want to go at this alone.

The good news? I’ve put together this quick Starter Guide for you below, and if you’re interested in 1-on-1 coaching with me, just reply back to the delivery email and I’ll get you set up on a plan that works for your body and goals.

When it comes to your health, it’s not an expense — it’s an investment.

This lifestyle can transform everything for you and get you off that yo-yo diet or “weekend eating” roller coaster once and for all. If you’re ready to give it a go, let’s get started…

Sending hugs!
Liz Germain, NSCA-CPT

Ready To Try It Out?

Download the Intermittent Fasting Starter Guide for our technique on how to implement this easy-to-start fat burning technique into your lifestyle.