Bone Broth and Intermittent Fasting for Women: What You Need to Know

Intermittent fasting has blown up as the go-to method for weight loss, metabolic health, and longevity.

Bad news? Fasting can be a bit trickier for women and may do more harm than good. We’re talking missed periods, hormone crashes, and stress responses that may cancel out all those “benefits.”

But that doesn’t mean intermittent fasting is off the table.

With the right approach, fasting can support your wellness goals without wrecking your hormones.

And bone broth? We’ll explain how it works with your body during a fast, not against it.

⏲️ WHAT IS INTERMITTENT FASTING?

Intermittent fasting is a structured diet that cycles between periods of eating and periods of fasting (little or no calorie intake).[*]

The most popular intermittent fasting protocol is the 16/8 Method, where you fast for 16 hours and then eat during an 8‑hour window.

But there are plenty of other time-restricted eating patterns too — 12-hour and 24-hour fasts, the 5:2 diet (fasting two days/week), and even extended multi-day fasts like a bone broth cleanse.

✨ THE HEALTH BENEFITS OF INTERMITTENT FASTING FOR WOMEN

Research shows intermittent fasting can be super helpful for women. Some of the potential benefits include:[*]

Lower inflammation
Weight loss support
Improved blood sugar balance and insulin sensitivity
Better cholesterol and blood pressure numbers
Reduced symptoms of anxiety and depression
Potential cancer protection
Longevity and the delay of age-related diseases

Yet while the perks are real, fasting definitely isn’t a one-size-fits-all victory.

🌀 INTERMITTENT FASTING FOR WOMEN: IT’S COMPLICATED.

Researchers say the effects of intermittent fasting on reproductive hormones are still largely unknown.[*]

Some bodies totally vibe with skipping meals. Others? Way more sensitive to stressors like calorie restriction — and for them, fasting becomes drama.

Let’s explore the backstory.

⏸️ THE STRESS-FERTILITY LINK

When your body senses a deep calorie deficit, it can interpret that as a threat — like you’re in a famine.

In survival mode, your brain may pause the release of hormones that kick off your reproductive cycle. Without the right levels of these hormones, you may not ovulate.

And without ovulation? Estrogen and progesterone levels may drop, leading to:[*][*][*]

Irregular or missed periods
Spikes in cortisol (your stress hormone)
Mood swings, low energy, and a dip in libido
Restless or poor sleep
Not-so-fun changes in skin and hair health

Even if pregnancy isn’t your goal, you still want those hormones on your side. They play a huge role in everything from your metabolism to your overall well-being.

So if fasting causes this physical and psychological stress and raises cortisol levels, it can potentially lead to weight gain.[*][*] Not exactly what you’re after.

Now for the plot twist…

💫 WHEN INTERMITTENT FASTING MAY HELP HORMONES

For women with conditions like PCOS or insulin resistance, intermittent fasting — especially in its gentler forms — might actually help bring hormones back into balance.

Research on time-restricted eating (like the 16/8 method) shows it can:[*][*][*]

Lower testosterone and other androgen markers (which are often elevated in PCOS)
Improve insulin sensitivity — a major win for hormonal regulation and menstrual regularity
Decrease DHEA levels (a hormone that converts to estrogen), though levels typically stay within a healthy range

💡 Translation: If you’re dealing with hormone-driven weight gain, acne, or irregular periods, a less intense fasting protocol might offer some relief.

📌 WHAT ABOUT POSTMENOPAUSAL WOMEN?

Since there’s no worry about ovulation and menstruation, intermittent fasting tends to be less hormonally disruptive for postmenopausal women.

That said, hormone health doesn’t clock out with your last period. Signs you’re pushing it too hard — like fatigue, poor sleep, or heightened stress — should not be ignored.

🎯 THE BEST APPROACH? ONE TAILORED FOR YOU

The relationship between intermittent fasting and women is highly complex, and how your body responds depends on:

Your current health status
How long (and how often) you plan to fast
How your body handles stress
Where you are in your hormonal cycle
Your sleep, movement, and nutrition habits

Working with these personal factors can help you maximize the benefits of IF while minimizing potential downsides.[*]

And if you want to ease into fasting without going full send, bone broth makes the journey a lot friendlier.

But wait… can you drink bone broth while fasting?

🍲 BONE BROTH FOR FASTING: WHERE IT FITS

Bone broth is an ancestral wellness staple made by slowly simmering animal bones for 12+ hours. This pulls beneficial nutrients — like collagen, amino acids, and essential minerals — from the bones and marrow to create a rich, nourishing broth.

So, can you have bone broth while fasting?

Short answer: It depends on how intense you’re trying to be.

If you’re doing a strict water-only fast, bone broth is technically a no-go — it contains calories and protein, which break a true fast.

But if you’re like most humans just trying to feel better (not win the Fasting Olympics), bone broth is totally fair game.

🔎 HOW BONE BROTH AND FASTING WORK

Whatever you consume during your fasting window needs to keep your blood sugar and insulin levels steady. Think: water, black coffee, unsweetened tea.

Bone broth may have calories, but it typically contains zero sugar — so it has minimal impact on blood sugar and insulin.

Science backs this up: fasting-mimicking diets (which allow small amounts of low-sugar foods or drinks, like bone broth) can still deliver many of the same benefits as traditional fasts.[*]

🌟 3 BENEFITS OF BONE BROTH DURING FASTING FOR WOMEN

Drinking bone broth during intermittent fasting provides just enough nourishment to support your body without negating the benefits of fasting.

⚡ ENERGY, BUT MAKE IT BALANCED

When you’re low on calories, even small dips in blood sugar or hydration can leave you dragging.

Bone broth brings satiating protein and electrolytes like sodium, potassium, and magnesium to the party — so you stay mentally sharp and physically energized without crashing out.

⭐ Bonus: Those minerals may help prevent the nausea, headaches, fatigue, and dizziness that can hit during longer or more frequent fasts.[*]

🔥 METABOLISM BOOST + STRESS RELIEF

Fasting flips on the fat-burning switch — but go too hard, and it can slow your metabolism to conserve energy while ramping up cravings.[*][*] Yikes!

Bone broth helps buffer that stress.

Its protein keeps your metabolism active and supports appetite-regulating hormones, so you can fast longer without launching your body into that stressful survival mode.[*]

💖 WHOLE-BODY WELLNESS

If you’re fasting to feel better overall, bone broth can amplify those wins. The science-backed bone broth benefits for women include:

So whether you’re fasting for weight loss or longevity, bone broth helps you feel good across the board — not just during your fasting window.

✅ 4 INTERMITTENT FASTING TIPS FOR WOMEN

If you’re pregnant, breastfeeding, trying to conceive, or have a history of disordered eating — experts say you should skip fasting entirely.[*]

But if you’re not in that boat?

🐌 START SLOW AND LISTEN TO YOUR BODY

This isn’t a competition. Start with a 12-hour overnight fast (like 8 p.m. to 8 a.m.) and see how your body responds. Then work up from there.

🚩 If you’re feeling dizzy, exhausted, or moody — that’s your sign to chill. Same goes if your cycle gets thrown off or your sleep tanks.

Consistency and compassion will always serve you better than extremes.

🗓️ TRY SYNCING YOUR FASTS WITH YOUR CYCLE

Because hormones fluctuate throughout the month, your fasting tolerance may change too.[*]

✨ Best time to fast? Day 2–10 of your cycle, during the follicular phase. Estrogen is rising, your energy’s higher, and your body may be able to handle fasting like a champ.

⚠️ Caution zone: Ovulation (mid-cycle) — your hunger might ramp up, and your stress response can get a little spicier.

🛑 Worst time to fast? The week before your period. Cortisol sensitivity spikes, estrogen dips, and your body’s basically screaming for snacks, not stress.

⏳ TIME IT RIGHT

When should I drink bone broth when fasting?

During your fasting window to keep hunger, fatigue, and cortisol spikes in check.
Pre- or post-workout to fuel your movement, hydration, and recovery.
As part of your post-fast refeed. Easily digestible, it’ll help you transition from fast to feast without shocking your system or a big insulin spike.

🙌 Streamline your fast with Bare Bones Instant Bone Broth! Just rip, mix with water, and sip — no mess, no measuring, no fuss.

🥦 BREAK YOUR FAST WITH WHOLE FOODS

Breaking your fast with heavy or high-sugar foods will spike insulin and send your blood sugar into chaos — wiping out those fasting benefits.

Instead, ease in with a balance of whole foods: protein, fiber, and healthy fats. Think eggs and sautéed greens, or a veggie-packed soup made with nourishing bone broth.

🍽️ Want more inspo? Check out our guide to adding bone broth to everyday meals and snacks!

🫶 FUEL YOUR FAST, HONOR YOUR FLOW

You’re not here to punish your body — you’re here to support it and feel like your most vibrant self.

Bone broth makes balancing intermittent fasting easier and more sustainable. It provides the protein, minerals, and nourishment your body craves, without negating the benefits of your fast.

💙 Ready to bone broth your way to better fasting? Our Instant Bone Broth is gentle on your system and powerful in your routine!