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Discover how to fast successfully as a woman for metabolic health
04/09/25 • 57 min
In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting.
But this isn’t your average intermittent fasting chat.
Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause.
You’ll hear about intermittent fasting, prolonged fasting, and fasting mimicking diets, as well as why women need a tailored approach based on their hormones, cycle, and recovery needs.
Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.
What You’ll Learn in This Episode:
- The difference between intermittent, prolonged, and mimicking fasts
- Why fasting hits differently for women—especially in perimenopause & postmenopause
- How autophagy (your body’s cellular cleanup crew) is triggered by longer fasts
- When to fast and when to rest based on your menstrual cycle
- Why weight loss should not be the main goal of fasting
- The role of caffeine and stress in fasting
- Practical tips to safely incorporate fasting without wrecking your hormones
Quick Takeaways:
- Match fasting protocols to your cycle
- Consider fasting mimicking diets to reduce stress on the body
- Focus on long-term metabolic health, not short-term fat loss
- Use fasting as a tool for longevity and cellular repair
- Always personalize your approach—your hormones, your rules
About our guest:
RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.
MORE ONLINE:
🔥 Ready to stop starting over and finally feel strong, energized, and in control of your health?
The StrongHer Way Fit + Fueled 12-Week Experience is built for high-achieving women who are done with quick fixes and burnout.
Inside, you’ll get expert coaching, strategic strength training, simple nutrition tools, and the mindset work that actually creates lasting change.
This isn’t about doing more — it’s about doing it smarter.
✨ If you’re ready to lead yourself like you lead everything else, join us now book a call here to get more information
Early Bird Registration is open now (you can save $100 AND get a 60 1:1 minute coaching call with me) for the first 10 women to sign up. We officially start May 7th
In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting.
But this isn’t your average intermittent fasting chat.
Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause.
You’ll hear about intermittent fasting, prolonged fasting, and fasting mimicking diets, as well as why women need a tailored approach based on their hormones, cycle, and recovery needs.
Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.
What You’ll Learn in This Episode:
- The difference between intermittent, prolonged, and mimicking fasts
- Why fasting hits differently for women—especially in perimenopause & postmenopause
- How autophagy (your body’s cellular cleanup crew) is triggered by longer fasts
- When to fast and when to rest based on your menstrual cycle
- Why weight loss should not be the main goal of fasting
- The role of caffeine and stress in fasting
- Practical tips to safely incorporate fasting without wrecking your hormones
Quick Takeaways:
- Match fasting protocols to your cycle
- Consider fasting mimicking diets to reduce stress on the body
- Focus on long-term metabolic health, not short-term fat loss
- Use fasting as a tool for longevity and cellular repair
- Always personalize your approach—your hormones, your rules
About our guest:
RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.
MORE ONLINE:
🔥 Ready to stop starting over and finally feel strong, energized, and in control of your health?
The StrongHer Way Fit + Fueled 12-Week Experience is built for high-achieving women who are done with quick fixes and burnout.
Inside, you’ll get expert coaching, strategic strength training, simple nutrition tools, and the mindset work that actually creates lasting change.
This isn’t about doing more — it’s about doing it smarter.
✨ If you’re ready to lead yourself like you lead everything else, join us now book a call here to get more information
Early Bird Registration is open now (you can save $100 AND get a 60 1:1 minute coaching call with me) for the first 10 women to sign up. We officially start May 7th
Previous Episode
How to get over not feeling motivated to work out as a working mom
We’ve all been there—you know you should work out, but you just don’t feel like it.
Maybe you’re exhausted, busy, or just not seeing the results you want.
In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low.
Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead, this episode is packed with actionable tips to help you make fitness a sustainable part of your lifestyle.
What You’ll Learn in This Episode:
- Why motivation isn’t the key to consistency—and what is
- How to fit workouts into a busy schedule without stressing about time
- The mindset shift that turns exercise from punishment into self-care
- Simple strategies to start moving (even on days you don’t feel like it)
- How to know when your body needs rest vs. when you should push through
Quick Action Steps:
✔ Pick a movement you enjoy and do it for 5 minutes today
✔ Schedule your workouts like appointments (because you wouldn’t cancel on yourself!)
✔ Change your language around exercise from “I have to” → “I get to”
Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App
If this episode helped you, share it with a friend, tag me on Instagram (@alishacarlson_), and leave a review! Let’s keep building strength—inside and out. 💪✨
Next Episode
Getting Fit After 30: The Surprising Role of Protein and Mental Discipline
In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call.
We’re ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.
What You’ll Learn:
- Why protein is the most underrated nutrition hack for women
- How to plan meals that keep you full, energized, and strong
- The myth of motivation—and why discipline and systems matter more
- How aging and hormones affect fat loss (and what to do about it)
- Why muscle is your metabolic gold and calorie counting is a waste of time
- How to train smarter, not harder—and finally see results
- The role of rest, recovery, and strategic strength training
- Why your health habits are shaping your kids' future too
This episode is for you if:
- You’re a busy woman over 30 struggling with fat loss
- You feel like you’re doing everything “right” and still not seeing results
- You’re ready to stop chasing motivation and start building momentum
- You want fitness to feel sustainable, not like another job
Links & Resources:
- 💪 Want to train smarter, not harder? Check out the StrongHer Program
- 📲 Tag me on IG @alishacarlson_ and tell me your biggest fitness frustration—we might feature it in a future episode!
If you like this episode you’ll love
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