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The Health Review - Should Women Really Be “Fasting Like a Girl”?
Hey,
Welcome back to The Health Review. This week, I wanted to explore a topic that seems like it’s everywhere again right now — fasting — but from a female perspective.
I’ve been learning how much timing matters, how our hormones change the way fasting affects us, and how a more intuitive approach can support gut health and blood sugar balance.
This topic is also covered in the most recent episode of The Health Review Podcast with registered nutritionist May Simpkin - who’s a fan of intermittent fasting over other types. Take a look below for more info on this.
This week’s edition covers:
Health News: Weight loss drugs like Ozempic could help with addiction treatment, scientists discover that brain cells can run on fat (not just sugar), and new toilet tech that tracks your gut health!
Feature: What “Fasting Like a Girl” Taught Me About My Body
Trends: “The Great Lock-In” - what is the new viral self impovement trend?
Thanks so much for reading — and as always, I’d love to hear your thoughts.
Emily x
Top Health News
Here’s what’s been trending in the health world:
🧠 Ozempic and addiction link?
Drugs like Ozempic, originally developed to treat type 2 diabetes and aid weight loss, may have an unexpected benefit: helping to reduce addictive behaviours. Early research suggests that GLP-1 receptor agonists—the class of drugs Ozempic belongs to—could dampen cravings for substances like alcohol, nicotine and even opioids.
These medications appear to act on the brain’s reward pathways, which are involved in both appetite and addiction. Preliminary trials have shown reductions in alcohol consumption and drug-seeking behaviours among participants taking GLP-1 drugs. However, scientists caution that more robust, long-term studies are needed before these drugs can be considered a treatment for addiction.
💡 Light therapy: miracle or myth?
Once dismissed as a wellness gimmick, light therapy has become one of the fastest-growing trends in beauty and health — from LED face masks and red-light saunas to toothbrushes that promise brighter teeth through photonic power. The global market hit $1 billion in 2024 and is expected to nearly double by 2035, fuelled by claims of smoother skin, stronger joints, and improved mood.
But despite the hype, experts say the science is still catching up. Some uses are well-established — like bright-light treatment for seasonal affective disorder (SAD) and specific wavelengths for wound healing and psoriasis — but the evidence for at-home gadgets remains patchy. Professor Paul Chazot of Durham University told The Guardian that while certain wavelengths can trigger genuine cellular changes, results depend heavily on device quality and consistency. In other words: it’s promising, but not proven.
🧠 Brain cells fuelled by fat
Scientists have discovered that brain cells can run on fat, not just sugar — a finding that could change how we treat certain neurological diseases. The research, reported in ScienceDaily, shows that neurons can use fatty acids for energy when a key protein, DDHD2, is working properly.
When DDHD2 fails, this fat-fuelled process breaks down, leading to energy-starved neurons and serious brain issues. But here's the promising bit: researchers were able to restore energy in damaged brain cells by supplying them with fatty acids. Within just 48 hours, the cells bounced back.
While it’s early days, this opens the door to potential new therapies for conditions where brain energy metabolism is disrupted — such as some forms of dementia or rare genetic disorders.
🚶 A weekly walk helps
Good news for older adults who find it tough to stay active every day: walking just 4,000 steps on one day per week may still offer real health benefits. A new study suggests that even this modest level of activity can reduce the risk of early death by around 25% in older people.
Researchers found that while daily walking is ideal, occasional activity still has a protective effect—particularly when it comes to cardiovascular health. That’s encouraging for those in their 60s and beyond who may face mobility issues, chronic conditions or simply a lack of energy.
🚽 Toilet tech tracks your gut
From smartwatches to sleep rings, health tech has made its way into nearly every corner of our routines — and now, it’s arrived in the loo. The latest gadgets, like Kohler’s Dekoda and the Throne toilet cam, promise to analyse your bowel movements and offer insights into your gut health. These devices snap photos of what’s in the bowl, then send them to an app for analysis. Dekoda retails for $599, plus a subscription fee, while Throne comes in at $319.
While the idea might raise eyebrows, it taps into growing interest in gut health and the microbiome. However, experts caution that these tools may not be necessary for most people. The NHS and other health bodies recommend focusing on fibre-rich diets, hydration, and regular activity for digestive health — no camera required.
Trending Right Now
✨ The Great Lock-In: Why People Are Leaning Into the Cozy Season
There’s a new wellness trend doing the rounds this autumn called “The Great Lock-In.” Think of it as the opposite of “Hot Girl Summer” — a collective decision to retreat, reset, and recharge. Instead of socialising non-stop or chasing goals at full speed, people are using the darker evenings as a chance to slow down, cook at home, journal, get back into routines, and focus on self-care before the chaos of the festive season. It’s less about hibernation and more about restoration — almost like a cultural permission slip to rest.
And honestly, I love it. It ties in perfectly with the nervous system work I’ve been doing recently — more meditation, sauna sessions, visualisations, and making time for intimate but nourishing social encounters. There’s something lovely about seeing autumn as a chance to reset - a quieter, more reflective one where the focus shifts from doing more to doing better.
What “Fasting Like a Girl” Taught Me About My Body
How I changed my approach to fasting — and why syncing it with your hormones could make all the difference.
Like a lot of people, several years ago I got into intermittent fasting because I’d heard it could help with gut health, energy, and even longevity. And to be fair — when I first tried it, I felt amazing. Clear-headed, lighter, and the metabolic flexibility made me feel more in control of my hunger.
But over time, I started noticing at certain times of the month I was more irritable, and my PMS symptoms had crept back in. It took me a while to realise what was happening: I was fasting at the wrong time in my cycle.
Over the summer, I read women’s health expert Dr. Mindy Pelz’s book Fast Like a Girl — and it completely changed how I think about fasting.
Until then, I’d always viewed intermittent fasting as something you either do or don’t do. But Dr. Pelz explains how women’s hormones shift week to week, and how fasting affects us very differently to men.
Estrogen and progesterone each respond in opposite ways to fasting — one thrives on it, the other can be disrupted by it. She lays out how to align your fasting window with your menstrual cycle, supporting estrogen in the follicular phase while easing off in the luteal phase.
It suddenly made so much sense why I felt amazing some weeks and depleted others.
Here are a few of the mistakes I made (and what I do differently now):
🚫 Fasting in my luteal phase
The week before your period, your calorie needs naturally rise — and stress tolerance drops. Fasting then can push your cortisol up and worsen PMS (as I found out the hard way). Now, I only do gentle fasting in my follicular phase, when estrogen is higher and my body handles it better.
☕ Caffeine on an empty stomach
Even black coffee spikes cortisol and blood sugar — especially in women.
I now skip caffeine until I’ve eaten something with protein and fat.
😴 Fasting while stressed or under-slept
It’s easy to forget that fasting is a stressor. Doing it when I was already tired from working in breakfast television just made me feel worse. These days, I only fast when I’m rested.
🍳 Breaking the fast the wrong way
I used to reach for smoothies or fruit bowls — not realising how much that spiked my blood sugar. Now I try to break my fast with protein, fibre, carbs, and healthy fats.
In our latest episode of The Health Review, I speak with UK Nutritionist May Simpkin, who helps clients heal their gut and balance blood sugar without extremes.
May explains how fasting, when done correctly, can give your gut a rest, support digestive healing, and stabilise energy — but only if your body feels safe and nourished.
She also shares what really causes leaky gut, the foods that can help heal it, and how to spot early signs of imbalance before it becomes chronic.
🎧 This Week on The Health Review:
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