Whether you’re looking to jumpstart your wellness journey or take your existing practice to the next level, we’ve got you covered with three comprehensive, printable guides.
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, Fast Like a Girl.
The Level I Fast Like A Girl fasting schedule is perfect for women new to Dr. Mindy Pelz’s Fast Like a Girl principles, and readers of our blog, Using Fast Like a Girl Principles for Intermittent Fasting. In this guide, you'll:
– Learn about each phase of the cycle and which foods support them;
– Track your progress each day; and
– Get an introduction to fasting.
In this Fast Like A Girl 30-Day Reset Guide, you'll get:
– The New Moon 30-Day Reset Calendar (Level I), which includes:
• A guide to the hormonal focus of each phase (Power I, Manifestation, Power II, and Nurture)
• Easy-to-adopt overnight fasting guidelines
– Nutrition Guide, a quick-reference, color-coded food chart that aligns to each phase and includes:
• Which foods to avoid during specific phases
• Which foods are beneficial anytime – and why
– Personal Tracker, where you can record your daily foods and mood, energy levels, sleep quality, and more
Already have the guide? Grab just the calendar and personal tracker here
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No complicated schedules or long fasting windows – just an introduction to cycle syncing.
A color-coded Fast Like a Girl cheat sheet for quick reference.
Gain valuable insight into how your body responds in each phase.
Build familiarity with the core principles before adding complexity.
The Level II Fast Like A Girl fasting schedule is perfect for women familiar with Dr. Mindy Pelz’s Fast Like a Girl principles and adopters of our blog, Using Fast Like a Girl Principles for Intermittent Fasting. This guide builds on our Level I Guide with the addition of ketobiotic and hormone eating styles and intermittent fasting strategies per phase.
In this Fast Like A Girl 30-Day Reset Guide, you'll get:
– The New Moon 30-Day Reset Calendar (Level II), which includes:
• A guide to adopting intermittent fasting times tailored to each phase
– Nutrition Guide, which includes clear guidance to ketobiotic and hormone eating styles during each phase, and:
• Which foods are allowed during a fast
• Which foods to avoid during a fast
• Snack ideas while fasting
– Personal Tracker for recording your mood, energy levels, sleep quality, and more
– Ketobiotic and Hormone eating styles, per phase
– Intermittent Fasting Strategies, per phase
– NEW! Food Journal to track your macros
– BONUS! Access the digital Fall Into Rhythm Meal Plan – a stress-free guide to eating with your cycle, no counting or guesswork required.
Adjust fasting ranges to your personal energy and schedule.
Guidance on daily protein, carbs, and healthy fat intake.
Gain valuable insight into how your body responds in each phase.
Build familiarity with the core principles before adding complexity.
The Level III Fast Like a Girl fasting schedule is ideal for women well-versed in Dr. Mindy Pelz’s Fast Like a Girl principles and adopters of our blog, Using Fast Like a Girl Principles for Intermittent Fasting. This guide builds on our Level II Guide with the addition of recommended morning and evening routines and movement per phase.
In this Fast Like A Girl 30-Day Reset Guide, you'll get:
– The New Moon 30-Day Reset Calendar (Level III), which includes:
• A guide to adopting intermittent fasting times tailored to each phase
– Nutrition Guide, which includes clear guidance to ketobiotic and hormone eating styles during each phase, and:
• Which foods are allowed during a fast
• Which foods to avoid during a fast
• Snack ideas while fasting
– Personal Tracker for recording your mood, energy levels, sleep quality, and more
– Ketobiotic and Hormone eating styles, per phase
– Intermittent Fasting Strategies, per phase
– AM and PM Routine Guide for increased energy during the day and better sleep at night
– Movement Guide for any level using body weight, resistance bands, or dumbbells for the prevention of sarcopenia (muscle loss), osteoporosis (bone loss), and metabolic slowdown. You'll get phase-based exercise recommendations, including:
• Exercise guidance with warm-up and cool-down
• Progressive strength training sets for upper, lower, and full body sessions
• HIIT training
– New! Food Journal to track your macros
– New! Lifestyle Journal to track your movement and exercise
– BONUS! Access the digital Fall Into Rhythm Meal Plan – a stress-free guide to eating with your cycle, no counting or guesswork required.
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.
Dr. Mindy Pelz’s Fast Like a Girl approach aligns fasting, feasting, and hormone-supportive practices with a woman’s natural cycle. By syncing your schedule with your body’s needs, you can:
• Support better hormonal balance
• Maintain steady energy levels
• Optimize weight management
• Enhance mood and mental clarity
As a FLAG Certified Coach who has also applied these principles successfully in my own life, I know first-hand how powerful they can be. Our Fast Like a Girl cheat sheets make it simple – whether you’re just getting started or fine-tuning habits that already work for you.
Start by choosing your entry level.
• Level I: Begin with the foundations. Learn the cycle phases, focus on essential foods, and practice overnight fasts.
• Level II: Build confidence by extending fasting windows and exploring specialized eating styles (ketobiotic and hormone feasting).
• Level III: Take it further by adding morning and evening routines and daily movement designed to sync with each phase.
Then, once you've purchased and downloaded the Fast Like A Girl 30-Day Reset Guide, follow the color coded calendar. Each day and phase is marked so you’ll know what foods to emphasize, how long to fast, and when it's best not to fast.
Finally, use the personal tracker, food journal, and lifestyle journal to log your meals, fasting hours, movement, and mood. Tracking these details will help you see your progress, notice patterns, and build confidence as you move through the Reset.
Tracking your food choices, fasting times, and personal experiences gives you valuable insight into how your body responds during each phase. Use the personal tracker to log your mood, energy, sleep quality, digestion, and overall well-being.
This practice helps you spot patterns and make informed choices tailored to your body's needs – supporting meaningful, lasting results. Begin your journey confidence, knowing these guides provide the clarity, structure, and motivation to keep you on track each month.
For women who are menopausal, post-menopausal, or experiencing irregular cycles, following a new moon calendar helps create a rhythm. Without a regular menstrual cycle, aligning with the new moon can:
• Support more balanced hormonal rhythms
• Provide structure for fasting windows
• Guide consistent nutrition and lifestyle practices
This approach creates a steady framework that helps your body find balance – even without a predictable monthly cycle.
The Fast Like a Girl framework offers guidance for building a strong foundation for long-term health. By aligning fasting, nutrition, and lifestyle with your body’s natural rhythms, many women report steadier moods, more consistent energy, improved weight management, and greater metabolic resilience.
These principles are informed by Dr. Mindy Pelz’s research and clinical experience, and as a FLAG Certified Coach, I’ve seen them applied successfully. Embracing this lifestyle can help support vitality, strength, and clarity – providing women with confidence at every stage of life.
If you still have a menstrual cycle, you'll want a guide that matches your unique rhythm.
That's why we created a tutorial on how to create your own Fast Like A Girl calendar. It 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
Start building your own FLAG calendar today and align fasting and nutrition with your natural cycle.
"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.
Join a vibrant community of women 50+ who are mastering their health journey! Get first access to our latest guides, recipes, wellness blogs, and exclusive tips – designed for your best years ahead.
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.