Summary of "We’ve Been Fasting the Wrong Way (Crashes Hormones & Raises Cortisol)"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from

“We’ve Been Fasting the Wrong Way (Crashes Hormones & Raises Cortisol)”

Hormonal Impact of Fasting

Fasting influences several key hormones, including:

Insulin
IGF (repair hormone)
Cortisol
Thyroid hormones (T3, T4, TSH)
Glucagon
Growth hormone

Key effects include:

Cortisol spikes during fasting to maintain glucose levels; however, prolonged high cortisol leads to inflammation and hormonal disruption.
Thyroid hormones decrease during fasting, which slows metabolism.
Growth hormone increases to help preserve muscle mass during fasting.

Red Flags Indicating Hormonal Imbalance from Fasting

Watch for these signs that may indicate hormonal disruption due to fasting:

Skin issues such as irritation, redness, rashes, acne, or puffiness caused by high cortisol and disrupted sex hormones.
Brittle hair, hair loss, and brittle nails linked to thyroid hormone imbalance.
Waking up wired very early (e.g., around 4 a.m.) with difficulty returning to sleep.
Cold hands and cold skin.
Salt cravings, which may signal mineral and nutrient deficiencies.

Strategies to Fix Hormonal Issues with Fasting

To support hormonal balance while fasting, consider the following approaches:

Incorporate Carbohydrates Post-Fast: Consume 20-40 grams of carbohydrates after fasting, preferably antioxidant-rich sources like Manuka honey. This helps improve sleep, reduce stress, and normalize hormones.
Timing of Eating Window: Aim to eat earlier in the day, such as breaking your fast by mid-afternoon, to support natural cortisol rhythms.
Adjust Fasting Length:
- Daily fasts should generally be about 12 hours if practiced every day.
- Longer fasts (16+ hours) should be occasional rather than daily.
- Modulate fasting duration based on stress levels—reduce fasting length when stressed.
Maintain a Consistent Fasting Schedule: Avoid erratic fasting times to help maintain healthy cortisol rhythms.

Exercise and Fasting

Exercise choices and timing matter when combined with fasting:

Avoid high-intensity interval training (HIIT) or CrossFit-style workouts after fasting more than 14 hours, as this can increase muscle breakdown and cortisol levels.
If performing HIIT after a long fast, consume carbohydrates immediately post-workout to blunt cortisol spikes.
Prioritize resistance training (8-10 rep hypertrophy style with adequate rest) during fasting to preserve muscle without overtaxing the nervous system.
Break your fast after workouts to maximize muscle glycogen replenishment and recovery.

How to Break a Fast for Hormonal Balance

For fasts lasting 16 hours or longer, the first meal should include:

30-40 grams of lean protein
20-40 grams of lean carbohydrates (moderate starches, fruit, rice, or potatoes)
Minimize fat intake during this meal to avoid delaying glucose availability and prolonging cortisol elevation.

Example meal:

White potatoes or basmati/jasmine rice soaked in bone broth (sometimes with collagen)
A tablespoon of Manuka honey for antioxidants and carbohydrates
Lean chicken or high-quality deli meat
Whey protein shake on the side to stimulate insulin and aid recovery

After 60-90 minutes, fats and other meals can be consumed as usual.

Additional Notes

Hormonal changes caused by fasting are reversible with proper nutrition and timing.
Over-fasting or fasting during periods of high stress can be counterproductive.
Quality carbohydrate sources like Manuka honey provide antioxidant benefits and support glucose metabolism.

Presenters / Sources

Video presenter (name not explicitly given in subtitles)
Studies referenced from:
- Endocrinology and Metabolism journals
- Nutrients journal (fasting and cortisol studies)
- Physiology Reports (exercise and fasting interaction study)
Manukora Manuka Honey (sponsor/product mentioned)

This summary offers actionable tips on how to fast without disrupting hormones, how to break fasts properly, and how to safely combine exercise with fasting.