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.