Dr. Mindy Pelz's Fasting Reset Protocol

Dr. Mindy Pelz is a functional health practitioner, bestselling author, and one of the most prominent voices in the fasting movement, with a particular focus on how women can use fasting safely and effectively. Her book "Fast Like a Girl" brought widespread attention to the idea that fasting protocols must account for hormonal cycles — a nuance largely ignored by the male-dominated fasting community. Her YouTube channel, with millions of subscribers, translates complex hormonal science into practical, accessible fasting strategies.

Overview

Pelz's protocol begins with a foundational observation: fasting works differently in women than in men because of the menstrual cycle's profound influence on metabolism, insulin sensitivity, and stress tolerance. During the follicular phase (days 1-14), women are more insulin sensitive and can tolerate longer fasts. During the luteal phase (days 15-28), progesterone rises and the body demands more glucose, making extended fasting counterproductive and potentially harmful to hormonal balance.

This insight led Pelz to develop a cyclical fasting framework that matches fasting length to the menstrual cycle phase. Rather than applying a one-size-fits-all intermittent fasting protocol, she teaches women to alternate between shorter fasts (13-15 hours), longer fasts (17-24 hours), and even 36-72 hour resets at specific points in their cycle — and to pull back entirely during the days before menstruation when the body needs nourishment.

Fasting Lengths and Their Effects

Pelz categorizes fasting into distinct tiers based on duration and physiological effect.

**13-15 hour fasts** (intermittent fasting) are the baseline, accessible to nearly everyone and sufficient to activate fat burning and basic cellular repair. She recommends this as the entry point for women new to fasting.

**17-hour fasts** activate autophagy — the cellular recycling process that clears damaged proteins and organelles. This is where Pelz sees the deepest health benefits for inflammation, brain fog, and skin health.

**24-hour fasts** trigger intestinal stem cell regeneration and deeper gut repair. She recommends these strategically, not daily, as part of a weekly or monthly rhythm.

**36-72 hour fasts** provide the most profound immune system reset, essentially rebooting white blood cell production. Pelz recommends these only a few times per year and always during the appropriate phase of the menstrual cycle.

Key Foods

Pelz's food philosophy centers on gut health and hormonal support. **Bone broth** is her go-to recommendation for breaking longer fasts, providing easily digestible amino acids like glycine and proline that support gut lining repair without overwhelming the digestive system.

**Fermented foods** — sauerkraut, kimchi, kefir, and yogurt — are consumed daily to populate the gut with beneficial bacteria. Pelz frames the microbiome as a hormonal organ in its own right, noting that the estrobolome (the gut bacteria that metabolize estrogen) plays a direct role in hormonal balance.

**Apple cider vinegar** is used before meals to support digestion and blood sugar stability. **MCT oil** is recommended during fasting-mimicking protocols to sustain ketone production and energy without triggering a significant insulin response.

**Avocados**, eggs, and salmon provide the healthy fats and proteins she emphasizes during eating windows. She is a strong advocate for **dark leafy greens** and **cruciferous vegetables** for their estrogen-metabolizing properties, particularly broccoli, kale, and arugula.

Supplement Stack

Pelz's supplement recommendations focus on filling the gaps that fasting and modern food systems create.

**Probiotics** are her most frequently discussed supplement, valued for their direct impact on gut health and hormonal metabolism. She emphasizes diversity of bacterial strains over high colony counts.

**Vitamin D** at 5,000-7,500 IU daily supports immune function and hormonal health. **Magnesium** in glycinate form aids sleep and muscle relaxation — critical for women who experience cramping or insomnia around their cycle.

**Melatonin** is used for sleep support, with Pelz noting its additional role as an antioxidant and its decline with age and hormonal shifts. **Omega-3 fish oil** provides anti-inflammatory support.

**MCT oil** serves double duty as both a fasting aid and a cognitive support tool. **Turmeric** with curcumin addresses chronic inflammation. **Electrolytes** — sodium, potassium, and magnesium — are essential during fasting windows to prevent headaches, dizziness, and muscle cramps. **Ashwagandha** supports adrenal health and cortisol regulation, which Pelz considers especially important for women under chronic stress.

What Makes It Unique

Pelz's contribution to the longevity space is her insistence that biology is not gender-neutral. By mapping fasting protocols to the menstrual cycle and menopause transitions, she has created a framework that makes fasting safe and effective for the half of the population that most fasting research has ignored. Her emphasis on gut health as a gateway to hormonal balance adds a practical dimension that goes beyond simply skipping meals. For women who have tried fasting and felt worse, Pelz's protocol offers an explanation and a solution.