The WAIT Journal
Field notes
on fasting,
honestly.
We publish what we learn while building WAIT. No clickbait, no miracle protocols — just biology, behaviour, and the occasional opinion.
- 0122 JUL 20265 min read →
Intermittent fasting and estrogen: what drops, what doesn't
Does intermittent fasting lower estrogen? In the trials we have, estradiol barely moves and DHEA dips a little. Here's what changes hormonally and what doesn't.
#fasting#women#science#perimenopause
- 0220 JUL 20264 min read →
Does bone broth break a fast? Yes, and that's sometimes fine
Does bone broth break a fast? Technically yes — about 40 calories and 8 grams of protein per cup. When that matters for women 30+, and when it doesn't.
#fasting#women#faq#nutrition
- 0316 JUL 20264 min read →
How long until you reach autophagy? A realistic timeline
How long until autophagy starts during a fast? A realistic timeline for women — what happens at 16, 24, and 48 hours, and what the science actually shows.
#fasting#women#science#cycle
- 0414 JUL 20265 min read →
Does apple cider vinegar break autophagy?
Does apple cider vinegar break autophagy? A diluted tablespoon almost certainly doesn't — and autophagy is far harder to measure than the internet claims.
#fasting#science#faq#women
- 0512 JUL 20265 min read →
Fasted workouts for women: when they help and when they hurt
Fasted cardio and fasted workouts for women don't burn more fat long-term and can raise cortisol. Here's when training fasted helps and when to eat first.
#fasting#women#science#nutrition
- 0608 JUL 20265 min read →
Intermittent fasting for PCOS: what actually helps
Intermittent fasting for PCOS can improve insulin resistance without spiking stress. Here's what the 2025 evidence shows and how to start gently.
#fasting#women#science#cycle
- 0706 JUL 20265 min read →
How to start intermittent fasting for women: a 14-day plan
How to start intermittent fasting for women: a calm 14-day on-ramp that eases you from 12:12 to a 14:10 window that fits your body and your cycle.
#fasting#women#beginner#cycle
- 0804 JUL 20266 min read →
Does diet soda break a fast? The honest answer
Does diet soda break a fast? Zero calories means it usually won't — but sweeteners, caffeine, and cravings matter more for women 30 and over.
#fasting#women#faq#science
- 0902 JUL 20265 min read →
Intermittent fasting and hot flashes: better or worse?
Will intermittent fasting make hot flashes worse or better? The best 2025 trial found no direct effect — but how you fast can quietly change how they feel.
#fasting#perimenopause#women#science
- 1030 JUN 20264 min read →
Does intermittent fasting cause muscle loss in women?
Does intermittent fasting cause muscle loss in women? Not on its own — protein and resistance training preserve lean mass. Here's what the 2025 research shows.
#fasting#women#science#nutrition
- 1126 JUN 20265 min read →
What to eat to break a fast without a blood sugar spike
What to eat to break a fast without spiking blood sugar: a calm, evidence-based guide for women 30+ on protein, fiber, fat, and the order you eat in.
#fasting#nutrition#women
- 1225 JUN 20265 min read →
Intermittent fasting for women over 50: best window
Intermittent fasting for women over 50 can help, but the window matters. Why a shorter, earlier eating window often beats a long daily fast after menopause.
#fasting#women#science#nutrition
- 1324 JUN 20265 min read →
Why fasting feels harder in the luteal phase
Fasting in the luteal phase often feels harder for a real reason: progesterone lifts hunger, temperature, and stress sensitivity. Here's how to adjust calmly.
#fasting#women#cycle#science
- 1422 JUN 20264 min read →
Does cream in coffee break a fast? A clear answer
Does cream in coffee break a fast? A splash of heavy cream usually won't for weight loss, but it does break a strict autophagy fast. A calm guide for women 30+.
#fasting#women#faq#nutrition
- 1518 JUN 20265 min read →
Does intermittent fasting cause hair loss?
Does intermittent fasting cause hair loss? The honest answer for women: shedding usually comes from rapid weight loss or undereating, not the fast itself.
#fasting#women#science#faq
- 1616 JUN 20264 min read →
Intermittent fasting while breastfeeding: why to wait
Intermittent fasting while breastfeeding can drain the energy and nutrient stores you need most. Here is the calm, evidence-based case for waiting.
#fasting#women#nutrition
- 1710 JUN 20265 min read →
Why you can't sleep when you start intermittent fasting
Intermittent fasting insomnia usually fades in a week or two. Here's why it happens, what the 2025 research shows, and how women 30+ can fix it.
#fasting#women#sleep#perimenopause
- 1808 JUN 20265 min read →
Intermittent fasting side effects in the first two weeks
The common intermittent fasting side effects in the first two weeks for women — headaches, fatigue, irritability — and calm, specific ways to fix each one.
#fasting#women#beginner#science
- 1906 JUN 20265 min read →
Do electrolytes break a fast? What actually matters
Do electrolytes break a fast? Pure sodium, potassium, and magnesium don't — but the sugar in many flavored powders does. Here's what matters for women.
#fasting#faq#women#nutrition
- 2004 JUN 20264 min read →
Intermittent fasting for busy moms: a schedule that holds
Intermittent fasting for busy moms, built around school drop-off and real mornings. A flexible 14:10 plan that bends with chaos instead of breaking on it.
#fasting#women#beginner#nutrition
- 2102 JUN 20264 min read →
Should you fast during your period? A calm answer
Intermittent fasting during your period: what the research says about cycle phases, cortisol, and when a gentler eating window makes more sense for women.
#fasting#women#cycle#science
- 2230 MAY 20265 min read →
Intermittent fasting and cortisol: what's real, what's hype
Intermittent fasting and cortisol: what the 2025 research actually shows for women, when to worry, and when the internet is overselling the problem.
#fasting#women#science#perimenopause
- 2328 MAY 20266 min read →
Does apple cider vinegar break a fast? The honest answer
Does apple cider vinegar break a fast? A diluted tablespoon doesn't for most people. A calm, evidence-based answer for women in their 30s, 40s, 50s.
#fasting#women#faq#science
- 2426 MAY 20265 min read →
Intermittent fasting for menopause weight loss
Intermittent fasting for menopause weight loss can work, but the protocol from your 30s won't. Here's what actually moves the scale after menopause.
#fasting#menopause#women#science
- 2524 MAY 20265 min read →
Intermittent fasting and HRT: do they mix?
Intermittent fasting and HRT can coexist for most women. What 2025 research shows about estradiol, progesterone, and how to time your HRT around fasting.
#fasting#perimenopause#women#science
- 2622 MAY 20265 min read →
Does lemon water break a fast? The honest answer
Does lemon water break a fast? Plain lemon water doesn't, for most people. A calm, evidence-based answer — with the cycle and hydration angle for women 30+.
#fasting#women#faq#science
- 2720 MAY 20266 min read →
16:8 vs 14:10 vs 18:6: which fasting window fits your life
A calm comparison of the three most common intermittent fasting windows for women — what the research shows and how to choose the right one for your body.
#fasting#women#science#beginner
- 2819 MAY 20265 min read →
Intermittent fasting for women over 40: a calm guide
Intermittent fasting for women over 40 works — but the protocol has to bend around declining estrogen, cortisol sensitivity, and uneven sleep. Here's how.
#fasting#women#perimenopause#science
- 2919 MAY 20265 min read →
Intermittent fasting and perimenopause: a gentler start
Intermittent fasting and perimenopause work together when the window flexes around your cycle and cortisol. Here's a gentler starting protocol for women 40+.
#fasting#perimenopause#women#science
- 3019 MAY 20265 min read →
Does coffee break a fast? The honest answer
Does coffee break a fast? Plain black coffee doesn't for most people. Cream and sugar do. The calm, evidence-based answer for women 30 and over.
#fasting#women#faq#science
- 3119 MAY 20265 min read →
Cycle-synced fasting: matching your fasting window to your menstrual phase
What cycle-synced fasting actually means, what the science says, and a calm 28-day schedule for women who want to fast with their cycle, not against it.
#fasting#women#cycle#science
- 3215 MAY 20262 min read →
Why we built WAIT
We were tired of fasting apps shouting at us, gamifying our biology, and selling weekly subscriptions for a glorified stopwatch. So we made one we'd actually use.
#product#philosophy
- 3322 APR 20262 min read →
The 16:8 fast, explained in plain English
What 16:8 actually means, what happens in your body during those hours, and how to start without it ruining your morning.
#fasting#beginner