Recommendation 004
Starting with 006
Author's Letter 010
Letter from the Editor 020

〉〉 Part 1│The Effects of Fasting to Save My Body 〈〈

Chapter 1: Metabolic Syndrome Isn't Your Fault 033
Five Causes of Diet Failure 036
- Calorie restriction: starvation 036
- Consumption of bad food: low-fat, junk food 038
- Increased cortisol: Increased stress 041
- Increased toxic load: Increased environmental hormones and food additives 043
- One-size-fits-all approach 045

Chapter 2: Why Fast? 051
The Healing Power of Fasting 058
- Increased ketones 058
- Increased autophagy 059
- Improves fat burning and insulin resistance 063
- Increased growth hormone production 065
- Dopamine Pathway Reset 066
- Immune System Recovery 067
- Microbiome Improvement 068
- Cancer Recurrence Prevention 071

Chapter 3: Different Types of Fasting 075
Intermittent fasting (12-16 hours of fasting) 075
- Weight Loss 078
- Brain Fog Symptom Relief 078
- Solving Energy Shortages 078
Autophagic fasting (17-72 hours of fasting) 079
- Detox 080
- Improved brain function and cognitive abilities 080
- Cold Prevention 081
- Sex hormone balance 081
Intestinal Reset Fast (fasting for 24 hours or more) 082
- Repair damage caused by antibiotic use 083
- Repairing Damage from Birth Control Pills 083
Overcoming bacterial overgrowth in the small intestine 084
Fat Burning Fasting (Fasting for 36 Hours or More) 085
- Minimize resistance to weight loss 085
- Accelerate stored energy consumption 086
- Improved cholesterol levels 087
Dopamine Reset Fasting (48+ Hours) 088
- Dopamine Level Reset 088
- Anxiety relief 089
Immune Reset Fasting (fasting for 72 hours or more) 090
- Chronic Disease Prevention 091
- Relief of pain and stiffness in chronic musculoskeletal disorders 091
- Anti-aging 092

Chapter 4: Transforming Your Metabolism: The Secret to Weight Loss 095
The Healing Effects of Metabolic Transformation 097
- Alternation between autophagy and cell growth 099
- Hormetic stress generation 100
Mitochondrial Healing 101
- Neuron regeneration in the brain 103
Seven Benefits of a Change of Dialogue 104
- Anti-aging 105
- Sustained weight loss 106
- Memory Enhancement 107
- Restoring intestinal balance 108
- Cancer Prevention 109
- Detoxification 110
- Alleviate autoimmune diseases 111

Chapter 5 Fasting for Women Should Be Different 117
The Menstrual Cycle and the Female Body 122
- 1st period: Days 1-10 122
- 2nd period: Days 11-15 124
- 3rd period: Days 16-18 125
- 4th period: Day 19 ~ Menstruation 125
Hormones and Fasting 127
- The Power of the Hormonal System 128
- Sex hormone fluctuations 133
- Effects of toxic load 138

〉〉 Part 2│The Art of Fasting to Save My Body 〈〈

Chapter 6: Find Your Own Fasting Method 145
Four Core Principles for a Fasting Lifestyle 147
- Set goals 147
- Vary your fasting time 150
- Eat a variety of foods 154
- Join the Community 155
- Lifestyle Checkup 156

Chapter 7 Foods That Help Your Hormones 163
Food Rule 1: Avoid Food Labels 164
- 166 Food Ingredients to Avoid
Food Principle 2: Eat Fresh Food 169
- 169 Foods That Help Hormone Production
Muscle-Building Foods 174
Foods that Build Your Microbiome 177
- 178 Foods Rich in Probiotics
- 180 Foods Rich in Prebiotics
- 180 polyphenol foods
Food Principle 3: Glycemic Load Matters 183
- 185 carbohydrates
- Protein 188
- Local 190
Food Principle 4: Variety Matters 191
Food Principle 5: Circularity Matters 193
The Keto Diet for Women, the "Ketobiotic" Diet 195
- The 'hormone-eating' diet that helps produce progesterone 197

Chapter 8: The Women's Fasting Cycle 201
How the Fasting Cycle Works 202
Understanding the Fasting Cycle 205
- Power Stage (Days 1-10/Days 16-19) 206
- Expression stage (days 11-15) 209
- Nourishing phase (20th day - menstruation) 214
Fasting Cycles as a Lifestyle! 218

〉〉 Part 3│30-Day Fasting Reset to Save My Body 〈〈

Chapter 9: Everything You Need to Know About the 30-Day Fasting Reset 223
Metabolic Flexibility to Satisfy Hormones 224
Fasting Based on Your Menstrual Cycle 225
Reset with Community 227
Reset for whom? 228
Pre-Reset Phase (14 Days Before the 30-Day Fast) 229
- 230 Foods to Avoid
- 233 Foods to Add
Reduced Eating Time Phase (Days 1-14 of the 30-Day Fasting Reset) 234
- Tips for a Successful Reset 235
- 30-Day Fasting Reset 237
- 30-Day Fasting Reset for Beginners 238
- Advanced 30-Day Fasting Reset 239
- Tools to help you reset 240

Chapter 10 Breaking the Fast 245
Breaking the Fast with Microbiome Foods 246
Breaking Your Fast with Protein Foods 247
Maintain your fat burning system 249
Following your taste buds will ruin your fast! 251
The success of fasting depends on blood sugar management. 253
- In case of lack of microbial diversity 254
- 255 in cases of severe insulin resistance
Fasting Snacks 256
Breaking a Long Fast 258
- Step 1: Drink the bone broth 258
Step 2: Eat a probiotic-rich meal (with fat) 259
Step 3: Eat cooked vegetables 259
- Step 4: Eat animal protein (meat) 260

Chapter 11: Some Ways to Make Fasting Easier 263
Satisfying Hunger 265
Coffee and Tea with Fasting 267
How to Deal with Symptoms During Detoxification 268
Secrets to Opening Detoxification Pathways 269
Measuring Blood Sugar and Ketones 271
Ketosis signal 272
Six Tips for Lowering Blood Sugar 273
- Extending the fasting period 273
- Changes to Fasting 274
- Limit processed foods 275
- Protecting the Liver 275
- Strengthening the Adrenal Glands 277
- Detoxification 278
Opening the Detox Path to Accelerate Weight Loss 278
Normalizing the Menstrual Cycle 279

Appendix A: Fasting FAQs 282
Q1: Does fasting cause hair loss? 282
Q2 I feel so tired when I fast 283
Q3 If I'm taking any medications, should I stop taking them during the fasting period?
Q4 Can I take supplements while fasting? 284
Q5 Is there any way to feel less hungry while fasting? 285
Q6 I didn't meet my target fasting time! 286
Q7 I can't sleep since I started fasting! 286
Q8 Can I exercise while fasting? 288
Q9 I had a hysterectomy. Are there any precautions I should take while fasting?
Q10 Does fasting reduce thyroid hormone secretion? 289
Q11 Doesn't fasting fatigue the adrenal glands? 290
Q12: Is it okay to fast during pregnancy? 291
Q13: Can I fast while breastfeeding? 291
Q14 I have diabetes. Can I fast? 292
Q15 Can someone with an eating disorder fast? 292

Appendix B Food Information 294
Estrogen-Building Foods 296
- Progesterone-Building Foods 297
- 299 healthy fats
Muscle-Building Foods 299

Appendix C: Fasting Protocols for Different Conditions 300
- Infertility 300
- Autoimmune diseases 302
- Thyroid disease 303
- Chronic fatigue 304
- Type 2 diabetes 306
Brain Health: Memory Loss, Depression, Anxiety 307
- Adrenal Fatigue 309
- Immune System 310

Americas 312
Reference 316

Appendix C: Mindy's Recipes for a Fasting Lifestyle 320
- Ketobiotic Recipe 323
Hormone Predation Recipe 351
Fast Breaking Recipe 367

People who need 『Women x Fasting』

■ People who have difficulty dieting
This will help those who have tried various diets but failed to lose weight or experienced the yo-yo effect.
By adapting to your hormonal cycle and body rhythms, you can achieve your goals without side effects while solving problems like fatigue, hair loss, and weight loss.

■ Women concerned about hormonal imbalance
We provide tailored advice to women struggling with irregular periods, polycystic ovary syndrome (PCOS), thyroid disease, and more.
Fasting linked to the menstrual cycle helps restore hormonal balance and is also effective in improving weight gain and sleep disorders caused by menopausal symptoms.

■ Those who want to have healthy lifestyle habits
It is suitable for those who aim to improve metabolic health and immunity, rather than simply lose weight.
It also suggests ways to restore balance between body and mind through self-healing and to restore the body's rhythms that have been disrupted by stress and irregular lifestyle patterns.

■ For those who are new to intermittent fasting
We guide you through a systematic plan to help you fast healthily without overdoing it.

■ Those who want to understand and take care of their own body
Based on a deep understanding of the female body, we design a fasting method tailored to your own rhythm, helping you find confidence and a balanced life through the process of cherishing and caring for yourself.

A New Way of Fasting for Women: "Women x Fasting"

Women's bodies are different from men's.
However, most diets and fasting regimens follow a one-size-fits-all approach designed for the male body.
Dr. Mindy Felts addresses this issue and suggests a fasting regimen tailored to a woman's hormonal cycle and metabolic rhythm.
Her book, Fast Like a Girl, offers practical tips for not only losing weight but also regaining health and balancing hormones.
Based on her experience counseling thousands of women, this book emphasizes that fasting is not simply a weight loss tool, but a journey to restore the body's natural healing power.

Many women feel guilty and blame themselves for their failed diets.
Some men follow methods that are effective but experience side effects such as fatigue, hormonal imbalance, and hair loss.
One of the important messages of this book is “It's not your fault.”
Dr. Felts points out that approaches that ignore hormonal cycles and body rhythms are the cause of failure, and advises that fasting methods need to be designed to suit a woman's body.

Adjusting your fasting and nutrition to suit your hormonal rhythms is key to healthy weight loss and hormonal balance.
This book divides the menstrual cycle into power, expression, and nourishment phases, and suggests ways to adjust fasting and nutrition according to each phase.

◆ Power Stage: Immediately after menstruation, activate metabolism by fasting and exercising.
◆ Manifestation stage: As you approach ovulation, your body uses its energy to the fullest extent.
◆ Nourishment phase: Avoid fasting right before menstruation and focus on recovering your body and mind by increasing carbohydrate intake.

Fasting that respects the rhythm of nature like this helps women lose weight and regain their health without putting too much strain on their bodies.

Dr. Felts introduces step-by-step preparation and safe fasting practices through the 30-Day Fasting Reset Program.
The program also includes a ketogenic diet and customized recipes to help balance your hormones.
After fasting, a menu that is recommended to help restore metabolic health is 'Coconut Cacao Chia Pudding'.
She explains that fasting is effective in boosting immunity, improving insulin resistance, and reducing inflammation in addition to weight loss.
Fasting is not simply abstaining from food; it is a time of self-healing and metabolic restoration.

However, the same fasting method is not suitable for all women.
Women who are pregnant, have hypothyroidism, or are at risk for eating disorders should avoid fasting or approach it cautiously.
It is most important to understand your body's condition and listen to its signals.
Dr. Peltz advises that choosing a fasting method that suits your individual circumstances is the first step to creating safe and sustainable health habits.

『Women x Fasting』 is a useful guide for everyone, from those trying fasting for the first time to women who haven't seen much effect from conventional methods.
It provides thorough and friendly guidance on not only practical methods for losing weight and restoring metabolic health, but also how to find balance between body and mind.
Above all, the core message Dr. Peltz conveys is this:

“A woman's body has the power to heal itself, and if we get into the right rhythm, we can regain a healthy life.”

This book isn't just about fad diet strategies.
A guide to help women respect their bodies and develop healthy lifestyle habits.
There is no need to blame yourself or feel guilty anymore.
It's time to find the rhythm that suits your body and begin the journey of creating your own fasting lifestyle that follows the flow of nature.
Let's trust in our body's wisdom and take steps forward, encouraging it to heal itself.

Now is the time to find your own rhythm and begin your fasting journey.


Reviewer's note

The original title of my first book, The Miracle Diet, published in 2019, was "Diet Failure Is Not Your Fault."
I wanted to offer comfort to those who are suffering similarly through this phrase.
I had intended to publish the book under this title, but at the publisher's request, it came out as "The Miracle Diet," and this phrase remained as the title of one chapter.

But when I opened the first chapter of 『Women's Fasting』, the title that caught my eye was 'It's not your fault.'
How many women are still obsessed with dieting, stressed, and blaming themselves for their failed diets? That's why I was so happy to see this phrase.

Nearly eight years after the 2016 broadcast of MBC's "The Stigma of Fat," low-carb, high-fat (ketogenic) diet and intermittent fasting have become common health tips that anyone would know, and have become established as a diet for health beyond weight loss.
However, despite the flood of diet-related books, videos, and community posts every year, there are still many people who have difficulty properly implementing a diet that suits them.
Women, in particular, experience these difficulties overwhelmingly more often than men.
This is because women have a more complex hormonal system than men, so they always face challenges when they try low-carb or high-fat diets or fasting.
As a result, public opinion in the community is filled with complaints such as, “I don’t have the body to go on a low-carb diet,” and “Women shouldn’t fast.”

Have you ever heard the saying, "100 people, 100 keto"? It means that there's no one-size-fits-all approach to health.
Fasting is especially so.
Moreover, the female body, designed to conceive life, is more delicate and complex, so wouldn't the method of fasting for women be different from that of men?

Of course, fasting may not be a good option for pregnant women, those with hypothyroidism, or those prone to binge eating, and even if you do fast, you should do so with extreme caution.
However, for most women, fasting is very helpful in terms of detoxification from environmental hormones, hormonal balance, and boosting immunity.
One thing to keep in mind is that you should carefully examine your body condition and choose a fasting method that is not too much for you.

Dr. Felts has counseled thousands of women and helped them overcome their challenges.
Based on this experience, this book presents fasting strategies that can help women find hormonal balance, maintain a healthy metabolism, and lose weight according to the hormonal changes they experience at each stage of their life.
It also includes helpful practical information and a variety of recipes to help you along the way.
『Women x Fasting』 is an excellent health book by women, for women, and about women.

If you've already tried a low-carb, high-fat diet or intermittent fasting but haven't seen satisfactory results from your efforts, or if you feel your body is deteriorating due to bad lifestyle habits, or if you've tried every diet method but only end up yo-yoing, or if you feel like your body isn't what it used to be due to severe menopausal symptoms, now is the time for you to start fasting.
Let’s design a fasting lifestyle that suits you with ‘Women x Fasting’.

Finally, all health books, including this one, should be read as guidelines, not as definitive answers.
For example, although whole grains are known to be healthier than white rice, whole grains can actually worsen stomach health in people with poor digestive systems.
Therefore, I would like to emphasize once again that it is most important to understand your own physical condition and carefully apply and select the right treatment according to your individual health condition.

Lee Young-hoon
Bestselling author of "The Miracle Diet" and director of Lee Young-an Clinic
Operator of Naver's "Low-Carb, High-Fat Lifestyle" cafe.