Create a personalized 5-1-1 or 4-2-1 plan that fits your energy, schedule, and goals – without the guesswork.
These guides, created by FAST LIKE A GIRL CERTIFIED™ coach Chris Repp and designed specifically for non-cycling women, will help you follow the principles outlined by Dr. Mindy Pelz in her book, The Menopause Reset.
Find your perfect weekly rhythm in minutes. You'll get:
– A clear weekly fasting structure
– Flexibility to modify as needed
– A simple, visual schedule
– Guidance without overwhelm
– Support for metabolism, hormones, and longevity
If you love frameworks but want freedom, this is your plan.
If you're a woman navigating post-menopause or late perimenopause, you may have noticed that strict fasting schedules don’t always match your energy, stress, or sleep.
That’s why we created the Build Your Own 5-1-1 or 4-2-1 Fasting Rhythm – so you can personalize proven fasting rhythms to fit your real life.
This guide walks you step-by-step through choosing:
– Your fasting rhythm (5-1-1 or 4-2-1)
– Your fasting and no-fast (feast) days
– Your morning and evening hormone-supporting routines
– Your weekly movement plan, aligned with your plan
Reference a one-page personalized schedule you can post to your fridge or save to your phone.
It’s simple, intuitive, and can be changed as often as your life changes.
A clean, structured template helps you map your entire week.
Easy-to-adopt morning and evening hormone-supporting routines.
Relieve menopausal symptoms with ketobiotic or hormone eating styles.
If stress, travel, or sleep shifts – just rebuild your week.
Choose the rhythm that fits your goals
• 5-1-1 for maintenance, metabolism support, and steady progress
• 4-2-1 for deeper fasting, weight loss, or breaking plateaus
Designed for women without a cycle
This plan supports:
• Post-menopausal women
• Women without a cycle for 120 days
Fully customizable – because your week doesn’t look like anyone else’s
• You pick which days you want to fast, feast, rest, move, or focus on recovery.
Weekly Planner included
A clean, structured template helps you map your entire week:
✓ Fasting days
✓ No-Fast (Feast) days
✓ Simple morning routines
• Hydration, early sunlight, gratitude, etc.
✓ Simple evening routines
• Reading, warm bath, tracking symptoms, etc.
✓ Movement
• Walking, yoga, strength training, etc.
✓ Optional progress tracking
• See patterns in just 3-4 weeks
✓ Optional macro tracking
• Use our free tracker or use your own
Change it anytime
– If stress, travel, or sleep shifts – just rebuild your week. Your rhythm always works for you.
Secrets to Fasting Guides
Get the inside details on how get the most out of your fasting lifestyle – from a FAST LIKE A GIRL CERTIFIED™ Coach
– Tools, definitions, best practices
• Ketobiotic and Hormone eating styles
• Which foods are allowed during a fast
• Which foods to avoid during a fast
• Snack ideas while fasting
• Which foods increase estrogen or progesterone
• Match eating styles to menopausal symptoms
• And more...
I can’t believe how simple you have made all this – I was wading through books, youtube’s, pinterest and even had to ask Chat GPT to help! I’m so glad I found you and your so simple to follow program. I haven’t come across anything that breaks FLAG down into an easy to follow format.
jayne d.
Happy New Moon! Excited to start the Level II Reset Guide today! Your guidance has been a game changer – or maybe a life saver for me.
K. o.
You have made this so easy to follow. So happy I stumbled across your site.
sandra m.
Woohoo! I bought a few new clothes before my trip and I went down a full size – so excited!
T. H.
Working with Chris over the past two years has made a real difference in my life. I have more energy and mental clarity than I’ve had in years.
GABY F.
I'm seeing great results from working with Chris. I'm losing weight, eating healthier and exercising in a way that I enjoy. She is very knowledgeable, efficient, and supportive.
Tina
I purchased the Fall into Rhythm meal plan and am thrilled with the content! I love the easy structure and am so glad I bought the plan. Enjoyed the Salted Chocolate shake (w/ spinach) for breakfast.
Kathy
When I started using a CGM last year, Chris helped me understand the data and take control of my sugar spikes. Now, I feel confident in my meal choices at home and when I'm out in restaurants
BARB R.
The 5-1-1 rhythm is ideal for women without a cycle who want to focus on weight maintenance, gut health, cellular clean-up, and steady progress.
The weekly rhythm – 5 days intermittent fasts, 1 day extended fast, and 1 day to rest and feast – offers a gentle, sustainable structure that supports the body without overstressing it.
With this rhythm, you can:
• Support hormonal balance
• Maintain consistent energy levels
• Optimize weight management
• Strengthen gut health
• Enhance overall mood and mental clarity
The 5-1-1 Worksheet and Guide make everything simple, helping you follow this rhythm with confidence – whether you’re just beginning or refining routines that already work for you.
The 4-2-1 rhythm is ideal for women without a cycle who want to focus on weight loss, gut health, cellular clean-up, and breaking plateaus.
The weekly rhythm – 4 days intermittent fasts, 2 days extended fasts, and 1 day to rest and feast – helps your body find a sustainable, steady metabolic groove.
With this structure, you’ll be able to:
• Support hormonal balance
• Maintain consistent energy levels
• Optimize weight loss
• Strengthen gut health
• Enhance overall mood and mental clarity
The 4-2-1 Worksheet and Guide make everything simple, helping you follow this rhythm with confidence – whether you’re just beginning or refining routines that already work for you.
Tracking your energy, mood, sleep, and personal experiences provides valuable insight into how your body responds to your rhythm.
This practice helps you recognize patterns, empowering you to make informed decisions uniquely tailored to your body's needs and supporting meaningful, lasting results.
Because creating a daily rhythm that supports sleep, energy, hydration, movement, and rest comes from adding small, manageable habits to your mornings and evenings. These routines help anchor your day, regulate your nervous system, and reinforce healthy patterns.
We’ve included proven morning and evening practices to give you a more comprehensive, results-driven guide.
If you still have a menstrual cycle, you need a guide that matches that unique cycle.
That's why we created a tutorial on how to create your own Fast Like A Girl calendar, which includes the same resources as the Level I and Level II Fast Like A Girl 30-Day Reset Guide:
• Personal 30-Day Reset Calendar
• Nutrition Guide
• Personal Tracker
Build your own FLAG calendar now.
"Wow! I wish my nutritionist had given me something like this – it's even color coded!"
– AMY K.
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As a welcome gift, get our FREE FLAG 4-Phase Sample Meal Plan with easy meal ideas and done-for-you macro targets for each phase.