6 Science-Backed Nutrition and Fasting Tips for Women

Comments · 905

• OH

  @oh4539 · 8 months ago

  Its so not fair men have it so easy. It's almost unbelievably that not all men are in the best shape

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• VI

  @VioletStone100 · 8 months ago

  I really like the videos in which the speaker is actually featured and shown. I think it’s my gut instinct because of how many things are made by faceless AI nowadays. Just wanted to say I enjoyed this!

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• NU

  @nurana_abuzarova · 8 months ago

  Short explanation of video:<br><br>1. Eat Before Exercise [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=30">00:30</a>]<br> * Why: Unlike men, women often enter a catabolic (muscle-breaking) state if they exercise fasted. This triggers cortisol spikes that tell the body to store fat and burn muscle for fuel.<br> * Recommendation: Eat within 30 minutes of waking. Aim for 15g of protein before resistance training, or 15g of protein + 30g of carbs before cardio.<br>2. Eat Breakfast [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=157">02:37</a>]<br> * Why: Skipping breakfast can shift your cortisol response, leading to higher stress levels in the evening, which disrupts deep sleep and can lead to insulin resistance and belly fat.<br> * Recommendation: Eat early to align with your circadian rhythm and signal your body to switch into &quot;rest and repair&quot; mode.<br>3. Eat After Training (The Golden Window) [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=218">03:38</a>]<br> * Why: For women, the &quot;window&quot; for muscle repair drops back to baseline much faster than for men (often within 45 minutes).<br> * Recommendation: Consume 25–30g of protein within 30–45 minutes of finishing a workout to stop muscle breakdown and start recovery.<br>4. Strategic Fasting [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=389">06:29</a>]<br> * Why: Fasting is not one-size-fits-all and should change based on a woman&apos;s menstrual cycle. Long fasts can increase inflammation and disturb hormones in active women.<br> * Recommendation: The most accessible fast for women is 13–15 hours (e.g., eating between 8:00 AM and 5:00 PM).<br>5. Prioritize Protein [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=477">07:57</a>]<br> * Why: The standard RDA (0.8g per kg) is considered a &quot;survival dose.&quot; Higher intake helps reduce visceral fat and maintains muscle quality, especially in older women.<br> * Recommendation: Aim for 1.6g of protein per kilogram of body weight.<br>6. Focus on Gut Health [<a href="https://www.youtube.com/watch?v=-ra-e1RAkgo&amp;t=536">08:56</a>]<br> * Why: There is a bidirectional relationship between the gut and hormones. Specific gut bacteria (the estrobolome) help regulate and recycle estrogen levels.<br> * Recommendation: Avoid ultra-processed foods; instead, focus on plant-based fibers, probiotics, and fermented foods to maintain bacterial diversity.

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• SA

  @SarahTheRebelOfficial · 8 months ago

  As a wrestler, I talk to a lot of other women wrestlers about diet stuff and it really is funny that we noticed male wrestlers could lose weight by just like... cutting out soda or not having as much icecream and meanwhile we have to be on super strict diets to achieve the same thing... cool to know there is some science behind the difference!

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• CA

  @Carlboss77 · 8 months ago

  My wife, sister, and mom are all trying to get in shape and lose some weight this year. They look to me for nutriution advice since I&apos;ve lost 40 lbs before and am an avid gym goer. However since I&apos;m a guy, I&apos;ve always wondered if the advice I give is exactly the same for them. So I appreciate this video! Sent it over to them all to hopefully give them some better guidance. :)

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• AN

  @Annie.s_Corner · 8 months ago (edited)

  I wrote it all down like I&apos;m taking notes during a lecture and then ended up presenting these discoveries to my mom (we are on the fat-loss/muscle-gain journey together) 😅

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• PJ

  @pjengland286 · 8 months ago

  So much of women&apos;s systems have to do with supporting life. We need extra fat for pregnancy and breastfeeding (as well as overall fertility) as well as our systems are more sensitive to deprivation for a similar reason as well as physical safety.

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• CE

  @celestial5036 · 8 months ago

  How lucky are we to get a chance to fast and resist eating because food is so accessible for us. Some people have no choice

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• CA

  @camarynr11 · 8 months ago

  I adored how science backed and sincere this video felt. It&apos;s so hard to find genuine health information and you presented it in such an easy to understand way. Thank you!

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• KE

  @kennefit · 8 months ago

  I’ve been lifting for two years and I have PCOS. I kid you not I’ve been the same weight since I started but my body has gotten stronger but this gosh darn belly won’t go away 😭 I also like to be in a fasted state before I workout because I feel like when I eat I’m going to vomit.

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• ME

  @merveozer6556 · 7 months ago

  Doctors just speak based on male body researchs and studies. Women body is &nbsp;different by hormones and seeing someone focusing on female bodies while losing weight and gaining muscle is making me so happy. Thank you my dear for informing us 🙏🏼

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• LI

  @LittleGuy679 · 9 months ago

  I’m so sorry my favorite part was the advertisement 😭 this vid was really helpful thanks!

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