Episode Summary In this transformative episode of the Living Simpler Podcast, host Amy Mewborn shares her personal journey from health struggles to healing through the power of strategic fasting. After experiencing autoimmune issues, mold toxicity, and a life-threatening health scare, Amy discovered that fasting isn't about deprivation—it's about restoration. Drawing from the expertise of Dr. Mindy Pelz and other functional medicine leaders, this episode breaks down the science behind fasting for women over 30, exploring how different fasting windows activate specific healing processes in the body. Amy provides a comprehensive guide to fasting timelines, from 16-hour intermittent fasting to extended 7-day therapeutic fasts, while emphasizing the unique hormonal considerations women must navigate. Key Topics Discussed • The Science of Fasting vs. Starvation: Understanding fasting as a strategic healing tool, not punishment or deprivation • Metabolic Flexibility: How fasting trains your body to burn stored fat instead of constantly relying on glucose • Hormone Optimization: The critical relationship between fasting, insulin sensitivity, and hormonal balance for women • Fasting Timeline Breakdown: 16 hours: Metabolic reset and fat burning activation 24 hours: Gut healing and cellular cleanup through autophagy 48 hours: Inflammation reduction and growth hormone surge (up to 5x normal levels) 72 hours: Immune system reset and stem cell activation 5-7 days: Deep therapeutic healing and hormone recalibration • Women-Specific Fasting Strategies: How to align fasting with menstrual cycles, perimenopause, and post-menopause • Cycle Syncing: Optimal fasting windows during follicular phase vs. luteal phase considerations • Practical Implementation: Hydration protocols, electrolyte support, and energy management during fasts • Safe Refeeding Strategies: How to break fasts properly to maximize benefits and avoid digestive distress • Red Flags and Contraindications: When fasting isn't appropriate and safety considerations for women Notable Moments & Insights Personal Transformation Story: Amy shares her powerful health journey from owning fitness studios while secretly struggling with autoimmune issues, mold toxicity, and a stroke-level blood pressure emergency that led her to discover functional medicine and fasting. Key Quote: "Fasting wasn't about deprivation, it was about restoration. It gave my body space to repair, to detox, and to finally start working with me, not against me." Expert Wisdom Referenced: Dr. Mindy Pelz: "Fasting is not about what you eat, it's about when you eat" Emphasis on fasting as healing rather than restriction Powerful Statistics: Growth hormone increases up to 5 times normal levels during 48-hour fasts Autophagy (cellular cleanup) peaks around 72 hours Stem cell production activates at the 72-hour mark Mindset Shift: Amy challenges the conventional "eat every 2-3 hours" mentality, explaining how this advice wasn't designed for women's unique hormonal needs. Call to Action Ready to start your fasting journey? Amy encourages listeners to: Start Small: Begin by pushing breakfast back just one hour this week Find Community: Share your fasting goals with a friend or on social media for accountability Track Your Progress: Download Amy's free fasting timeline and journal (link in show notes) Listen to Your Body: Remember that fasting should feel empowering, not depleting Subscribe and Share: If this episode resonated with you, please subscribe to the Living Simpler Podcast, leave a review, and share with another woman who might benefit from this message. Stay Connected: Follow Amy's journey and get more wellness tips on Instagram, and keep an eye out for her upcoming 7-day fasting journal for deeper guidance. Links & Resources Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Remember: Progress over perfection. Listen to your body, celebrate small wins, and trust that every step you take is building a foundation for long-term health. We are better, stronger, and healthier together.

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