Should you eat breakfast or fast until noon?

Something I don’t recommend women do to balance their hormones (if menstruating) is fasting.

Week after week in clinic, I see many women trying to lose weight, balance hormones, or reach other health goals. One of the most common strategies they turn to is skipping or delaying breakfast—or simply grabbing a coffee and heading out the door instead of fueling their body properly.

Fasting is very individual. Some women thrive off it, and others don’t. There are also many different ways to fast. But what I see time and time again is women not fasting correctly in a way that supports their body. This often means they’re not getting the results they’re hoping to achieve.

If you’re a menstruating woman who is stressed, has a busy lifestyle, feels anxious, has hormonal imbalances, or ongoing job-related stress, then skipping or delaying breakfast could be doing your body more harm than good. In fact, it may be preventing you from reaching the health goals you want to achieve.

I’m a huge fan of giving the digestive system a break, supporting autophagy, and reaping all the benefits of fasting. But it needs to be done in a way that doesn’t add extra stress to an already stressed and imbalanced body—or create more havoc with your hormones.

If you don’t have an appetite in the morning, are fasting, or rely on coffee first thing, this could be a sign that your body is running off cortisol.

While I encourage my clients to eat in tune with their body, I often see women relying on caffeine in the morning, skipping or delaying breakfast, or fasting for too long. Later in the day, this shows up as energy crashes, increased cravings, binge eating, weight loss plateaus, irregular periods, missing periods altogether, or other signs of hormonal imbalance.

These are clear signals that blood sugar is dysregulated, stress hormones need balancing, and the nervous system needs some TLC. We need steady nourishment to feel balanced, calm, and strong.

Here’s why: for some people, skipping breakfast and running on caffeine causes the body to rely heavily on stress hormones—cortisol and adrenaline—to bring blood sugar back up. When this happens, the body breaks down muscle, releasing glucose into the bloodstream to fuel the “fight-or-flight” response. This raises blood sugar levels, spikes insulin (a fat-storing hormone), and drives more inflammation and hormonal imbalances. The result? It becomes very difficult to lose body fat or balance hormones.

Stress hormones also directly impact sex hormones. Cortisol, for example, can lower progesterone. This can lead to estrogen dominance, thyroid imbalances, fertility challenges, difficulties holding onto a pregnancy, and even contribute to broader metabolic health issues.

I also see women skipping meals as a way to cut calories. But here’s the truth: if you skip a meal, where are you making up for the nutrients and fuel your body needs to thrive?

If your goal is balanced hormones, more stable energy levels, better weight management, or fewer cravings, reach out to me for a 1:1 appointment. Together we can create a plan that supports your body, balances your hormones, and helps you feel your best.