Whether you’re looking to jumpstart your wellness journey or take your existing practice to the next level, we’ve got you covered with two comprehensive, printable guides.
These guides, created by FAST LIKE A GIRL™ certified coach Chris Repp and designed specifically for non-cycling women, will help you follow the principles outlined by Dr. Mindy Pelz in her book, Fast Like a Girl.
Level I Guide
Level II Guide
The Level I Fast Like A Girl fasting schedule is perfect for women new to Dr. Mindy Pelz’s Fast Like a Girl principles, and readers of our blog, Using Fast Like a Girl Principles for Intermittent Fasting. In this guide, you'll:
– Learn about each phase of the cycle and which foods support them;
– Track your progress each day; and
– Get an introduction to fasting.
In this Fast Like A Girl 30-Day Reset Guide, you'll get:
– The New Moon 30-Day Reset Calendar (Level I), which includes:
• A guide to the hormonal focus of each phase (Power I, Manifestation, Power II, and Nurture)
• Easy-to-adopt overnight fasting guidelines
– A nutrition guide, a quick-reference, color-coded food chart that aligns to each phase and includes:
• Which foods to avoid during specific phases.
• Which foods are beneficial anytime – and why.
– A personal tracker, where you can record your daily foods and mood, energy levels, sleep quality, and more.
Not quite ready to commit? Sign up for our newsletter or reach out to us with questions!
No complicated schedules or long fasting windows – just an introduction to cycle syncing.
A color-coded Fast Like a Girl cheat sheet for quick reference.
Gain valuable insight into how your body responds in each phase.
Build familiarity with the core principles before adding complexity.
The Level II Fast Like A Girl fasting schedule is perfect for women familiar with Dr. Mindy Pelz’s Fast Like a Girl principles and adopters of our blog, Using Fast Like a Girl Principles for Intermittent Fasting. In this fasting schedule, you'll get everything from the Level I guide, plus:
– Hormone-focused eating styles
– Intermittent fasting strategies
In this Fast Like A Girl 30-Day Reset Guide, you'll get:
– The New Moon 30-Day Reset Calendar (Level II), which includes:
• A guide to adopting intermittent fasting times tailored to each phase
– A nutrition guide, which includes clear guidance to ketobiotic and hormone eating styles during each phase, and:
• Which foods are allowed during a fast
• Which foods to avoid during a fast
• Snack ideas while fasting
– A personal tracker for recording your mood, energy levels, sleep quality, and more.
Not quite ready to commit? Sign up for our newsletter or reach out to us with questions!
Adjust fasting ranges to your personal energy and schedule.
Guidance on daily protein, carbs, and healthy fat intake.
Gain valuable insight into aligning with your body and discover your natural rhythm.
Create a sustainable lifestyle by seamlessly switching your eating styles and fasting windows for each phase.
Dr. Mindy Pelz’s Fast Like a Girl approach focuses on aligning fasting, feasting, and hormone-supportive practices with a woman’s natural cycle.
By syncing your schedule with your body’s needs, you can:
• Experience better hormonal balance
• Maintain consistent energy levels
• Optimize weight management
• Improve overall mood and mental clarity
Our Fast Like A Girl cheat sheets are designed to simplify the process, whether you’re just starting or fine-tuning routines that already work for you.
First, choose your starting point.
• Level I: Focus on understanding the cycle phases, essential foods, and introducing overnight fasts.
• Level II: Layer in longer fasting windows and specialized eating styles (ketobiotic or hormone feasting).
Then, once you've purchased and downloaded the Fast Like A Girl 30-Day Reset Guide, follow the color coding in the calendar. Each day or phase is color-coded so you’ll always know what to eat and when to fast.
Don't forget to track your progress – use the personal tracker to record your meals, fasting hours, and how your experience changes throughout the reset.
Tracking your food choices, fasting times, and personal experiences provides valuable insight into how your body responds during each phase. Use the Tracking Calendar to record your mood, energy levels, sleep quality, digestion, and overall well-being. This practice helps you recognize patterns, empowering you to make informed decisions uniquely tailored to your body's needs and supporting meaningful, lasting results.
Begin your journey confidently, knowing these guides provide the clarity, structure, and motivation you need each month.
Menopausal, post-menopausal, and women with irregular cycles follow a new moon calendar to sync their hormonal rhythms. Without a natural cycle, aligning with the moon's phases can help regulate hormones, optimize fasting, and structure nutrition and lifestyle choices.
If you still have a menstrual cycle, you need a guide that matches that unique cycle.
Stay tuned! We’re almost finished with our tutorial on how to create your own Fast Like A Girl calendar, which will include the same resources as the Level I and Level II Fast Like A Girl 30-Day Reset Guide:
• Personal 30-Day Reset Calendar
• Nutrition Guide
• Personal Tracker
Be the first to know when it launches – sign up for our newsletter!
"Wow! I wish my nutritionist had given me something like this – it's even color coded!"
– AMY K.
