Fasting Dirty or Clean… and Everything In Between

When it comes to intermittent fasting, there’s no shortage of opinions, methods, and gurus promising the “right” way to do it. But if you’re in peri-menopause, post-menopausal, insulin resistant, or type 2 diabetic or managing type 1 diabetes, the method you choose can make a big difference in your results.

So… which approach is best? Let’s break down the philosophies of three popular fasting experts—Gin Stephens, Dr. Ben Bikman, and Dr. Mindy Pelz—and talk about how to make fasting work for you.

Gin Stephens – Delay, Don’t Deny

Philosophy: Focus on when you eat, not what you eat. Gin’s signature “clean fast” means you consume only water, plain tea, or black coffee during your fasting hours—no sweeteners, creamers, or anything that could trigger an insulin response.

Why People Love Her:

• Simple, sustainable, and flexible

• No calorie counting

• Frees you from the “food police” mindset

Potential Pitfall: If you’re already insulin resistant, “eat whatever you want in your eating window” can keep blood sugar and insulin high—especially if that “whatever” is still carb-heavy or processed.

Dr. Ben Bikman – The Metabolic Scientist

Philosophy: Control insulin through both fasting and food quality. He champions low-carb eating, prioritizing protein, and embracing healthy fats—all designed to keep insulin low and preserve muscle mass.

Why People Love Him:

• Deep science and metabolic health focus

• Strong results for reversing insulin resistance and improving type 2 diabetes markers

Potential Pitfall: More structured and restrictive on carbs, which can feel rigid if you’re used to a lot of flexibility.

Dr. Mindy Pelz – The Cycle Strategist

Philosophy: Align fasting patterns with a woman’s hormonal cycle for better metabolic health. For post-menopausal women, she uses a combination of daily fasting and occasional extended fasts (24–72 hours) for deeper insulin reset and repair.

Why People Love Her:

• Tailors fasting to women’s unique hormonal needs

• Encourages nutrient-dense refeeds after longer fasts

Potential Pitfall: Extended fasts can feel intimidating, and not everyone agrees with her approach to becoming metabolically flexible.

Which One Is Best If You’re in Peri-Menopause or Post-Menopausal and Insulin Resistant?

Honestly? A blend of all three often works best.

Here’s the sweet spot:

• From Gin Stephens: Clean fasting window discipline

• From Ben Bikman: Low-carb, protein-forward meals in your eating window

• From Mindy Pelz: Occasional longer fasts (36–72 hours) for deeper metabolic repair

This hybrid approach keeps fasting sustainable, food choices blood-sugar-friendly, and insulin levels moving in the right direction.

How We’re Putting This Into Practice in Our Membership

Inside our Seasons in the Orchard paid membership—open exclusively to graduates of our Seedlings program—we’re currently testing out the power of clean fasting plus clean eating.

We share a new resource like this every month as we shift our focus to different topics for metabolic healing

It’s not just theory. Together, we’re pairing Gin’s clean fasting principles with Dr. Bikman–style metabolic food choices all mapped to the fasting cycles Dr. Mindy Pelz created for women to balance hormones to see how much faster we can move the needle for better insulin sensitivity, blood sugar control, and energy levels.

Members get:

• Accountability: Daily check-ins and community chat features

• Practical Tools: Meal ideas that fit both fasting and low-carb, high-protein goals, fasting calendars, and educational resources with weekly zoom calls for teaching and discussion

• Real-Time Adjustments: Feedback on fasting length, meal timing, and carb cycling from two certified metabolic health coaches

If you’re a former Seedlings Reboot participant looking for deeper accountability and a place to truly live out the habits you started, Seasons in the Orchard is where you can put it all together—and thrive.

Bottom Line: Don’t just fast “dirty” or “clean”—fast smart. The best fasting plan is the one that works with your body, not against it. And the right community can make sticking to it so much easier.

🤝🏻Don't Do it Alone: If you'd like help decoding your results as you try out different methods, I'm always available to offer a hand in guiding you as you find what works best. Check out my personal one-on-one coaching options by clicking the button below.

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💬 Your turn: Have you tried one of these approaches—or maybe a blend? Share your experience in the comments below.