I Stopped Fasting for a Year - Here's What I Replaced It With
Resetter PodcastPublished on June 10, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Dr. Mindy Pelz shares her journey of transitioning from traditional fasting to a more flexible approach known as flex fasting, emphasizing the importance of listening to one's body and adapting fasting practices based on individual circumstances and stress levels. As she moves into 2026, she advocates for a health philosophy focused on intuition, self-compassion, and reducing the pressures of rigid health rules.
Key Points
- Flex fasting is a flexible approach to fasting based on individual body signals.
- Prolonged fasting can lead to elevated cortisol levels, especially in midlife women.
- It's essential to listen to your body and adjust fasting practices accordingly.
- Key principles of flex fasting include starting with 12-hour fasts, adjusting based on stress levels, and protecting your fasts with adequate nutrition.
- The new health philosophy for 2026 includes giving up counting, prioritizing health over productivity, and reducing information overload.
The Journey to Flex Fasting: A Personal Story by Dr. Mindy Pelz
After almost a year away from fasting, I want to share my personal journey and the insights I've gained along the way. This decision was not made out of disbelief in fasting's effectiveness; rather, it stemmed from a need to understand my own body's response to stress and cortisol levels. Through this self-discovery, I developed a new approach to fasting that I now refer to as flex fasting, and I'm excited to share this with you.
Understanding Cortisol and Its Impact
Let's start by discussing cortisol, often referred to as the stress hormone. Research shows that prolonged fasting can elevate cortisol levels, which can be particularly concerning for women undergoing hormonal changes, such as those in menopause. One key study published in the Nutrients Journal revealed that prolonged fasting activates the HPA axis, leading to sustained increases in cortisol.
As a 56-year-old woman, I noticed how significant life stressors, including the loss of a close friend and the trauma of living through a wildfire, impacted my cortisol levels. Such stressors create a new baseline for cortisol regulation, especially in midlife women. This realization prompted me to rethink my approach to fasting, especially when my body was signaling distress.
The Concept of Flex Fasting
Flex fasting is a flexible approach to fasting that takes into account the body's signals and individual circumstances. Here are some key principles:
1. Listen to Your Body
Each morning, I check in with my body and assess my energy levels and stress response. Symptoms like a racing heart, dizziness, or a desire to withdraw from social interactions are signs that fasting may not be appropriate for me on that day.
2. Start with Basic Fasting
If you're new to fasting or have been rigid in your approach, begin with a consistent 12-hour fast. This foundational period allows your body to adjust without the pressure of longer fasting windows.
3. Adjust Based on Your Season
Your fasting window should align with your current life circumstances. During high-stress periods, it may be best to stick with shorter fasting windows, while more grounded times can allow for longer fasting periods.
4. Protect Your Fasts
Ensure that you are adequately nourishing your body with minerals and proteins, especially if you are under stress. This includes breaking your fast with protein-rich foods to support your muscles and brain.
5. Drop the All-or-Nothing Mentality
Flexibility is key. On days when you feel stressed, allow yourself to eat without guilt. Remember that fasting is a tool, not a rule.
Who Can Benefit from Flex Fasting?
Flex fasting is particularly beneficial for individuals experiencing:
- Grief or loss
- Illness recovery
- Postpartum hormonal changes
- Sleep disturbances
- Perimenopause and menopause transitions
During these times, it's essential to approach fasting with self-compassion and adaptability.
My Shift in Health Philosophy for 2026
As I move into 2026, I've made several substantial changes in my health philosophy:
- Giving Up Counting: I've decided to stop counting calories, macros, and other metrics that contributed to stress and anxiety.
- Breaking Up with the Gym: Instead of forcing myself to adhere to a gym routine, I've chosen activities that I enjoy, such as surfing and spending time in nature.
- Being Present: I've learned to prioritize my own timeline rather than rush through life according to others’ schedules.
- Health First: My health and well-being now take precedence over productivity in my life.
- Reducing Information Overload: I'm minimizing the amount of information I consume daily to allow for more mental clarity and peace.
Conclusion
Flex fasting is not just a new way of approaching fasting; it’s about understanding your body, respecting its signals, and adapting your health strategies to suit your unique experiences. As I continue on this journey, I invite you to explore flex fasting with me. Let’s embrace a more intuitive, compassionate approach to our health.