Intermittent Fasting For Women: Benefits, Mistakes, How To Start

Intermittent fasting isn’t a diet; it’s an eating pattern. Instead of focusing on what to eat, intermittent fasting is about when to eat. And for many people (myself included), it’s been a game-changer for energy, digestion, focus, and even body composition.

But here’s the thing—men’s and women’s bodies respond to fasting differently. While men can often fast for long periods without issue, women’s hormones shift over a 28-day cycle, which means our approach to fasting needs to be more mindful. Fasting too aggressively or at the wrong time in your cycle can throw off hormone balance. That’s why I put together this guide: to break down everything you need to know about fasting as a woman, from the benefits and best fasting schedules to how to adjust fasting based on your menstrual cycle.

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What Is Intermittent Fasting?

You take a break from food for a set number of hours, allowing your body to burn stored energy, regulate insulin levels, and repair itself. When you finally do eat, your body processes nutrients more efficiently because it’s not constantly digesting food all day.

Since female hormones (like estrogen and progesterone) are closely tied to metabolism, fasting too aggressively can sometimes lead to hormonal imbalances, irregular cycles, or increased cortisol. This is why it’s crucial to approach intermittent fasting in a way that supports your cycle rather than disrupts it (more on that later!).

TL;DR: Intermittent fasting is exactly what it sounds like—a pattern of alternating between eating and fasting. It focuses on when you eat rather than what you eat.

It is important to note that most research on intermittent fasting has been conducted on men and postmenopausal women, meaning its effects on premenopausal women are still being studied. While emerging data is promising, there’s still much to learn about how fasting interacts with female hormones. If you’re interested in diving into the medical studies behind this information, I’ve included all the sources at the end of the article.

The Science Behind Intermittent Fasting

During fasting, your body shifts from constantly digesting food to burning fat, repairing cells, and optimizing hormones. We’ll cover the benefits later but here’s what happens behind the scenes:

TL,DR
1. Insulin levels drop, shifting the body from fat storage to fat burning.
2. Fasting activates autophagy, where the body eliminates damaged cells and proteins.
3. Fasting boosts human growth hormone (HGH) up to 5x, helping preserve muscle while burning fat.
4. Fasting boosts ketone production, an energy source for the brain.
5. Fasting lowers oxidative stress, reducing chronic inflammation.

Insulin Levels Drop

When you eat, your body releases insulin—a hormone that helps store excess glucose (sugar) in your liver and muscles. But when insulin levels are consistently high (from frequent eating or too many carbs), your body stays in “fat-storage mode.” With reduced food intake during intermittent fasting, insulin levels drop. Intermittent fasting also enhances the body’s ability to use fat for energy instead of glucose, a shift that not only contributes to weight loss but also improves insulin sensitivity and encourages metabolic flexibility.

During a fast, your insulin levels drop, signaling your body to stop storing fat and start burning it for energy.
Your body begins using stored glycogen (sugar stored in the liver) for fuel.
Once glycogen stores are depleted, your body shifts to fat-burning mode, breaking down fat for energy. This process is also known as ketosis.

The Autophagy Process Starts

After about 12-16 hours of fasting, your body enters a state called autophagy, where it clears out damaged cells to regenerate newer & healthier cells. This is one reason fasting is linked to longevity and anti-aging—it helps the body get rid of waste and function more efficiently.

Remove damaged cells and proteins that contribute to aging and inflammation.
Reduce the risk of neurodegenerative diseases (like Alzheimer’s and Parkinson’s) by clearing out damaging proteins in the brain.

Support immune function by eliminating old, dysfunctional immune cells.

Growth Hormone Surges

One of the biggest myths about fasting is that it makes you lose muscle. But in reality, intermittent fasting boosts human growth hormone (HGH), which helps:

Preserve lean muscle mass.

Promote fat burning.
Support metabolism and overall body composition.

Studies show that HGH levels can increase up to 5x during fasting, helping your body maintain muscle while burning fat. This is why fasting works well alongside strength training—it optimizes fat loss while protecting muscle.

Improved Brain Function & Mental Clarity

When I started intermittent fasting, I thought I was going to be lethargic and feeling fatigued, but I was pleasantly surprised to notice I actually felt energized. Even now that I fast for up to 48 hours, I feel a surge of energy and have never felt fatigued.

Longer fasts encourage your body to produce ketones, a compound produced when your body converts fat into fuel. Your body trasitions to ketosis, which is a metabolic state in which your body uses fat for fuel instead of glucose. This is why a lot of people do intermittent fasting in combination with a clean keto diet. I have done this for many months and lost 20lbs. Will write more on this!

Ketones are known to:

Reduce brain fog and enhance focus.
Increase brain-derived neurotrophic factor (BDNF), a protein that supports learning, memory, and mood.
Protect against neurodegenerative diseases by reducing oxidative stress and inflammation in the brain.

Inflammation & Blood Sugar Regulation

Chronic inflammation linked to many diseases (think autoimmune issues, diabetes, and cancer). Fasting helps reduce inflammation by lowering oxidative stress and giving your digestive system a break.

This can help:

Prevent blood sugar spikes and crashes, which lead to energy dips and cravings.

Reduce the risk of type 2 diabetes by improving insulin function.
Support overall hormonal balance, especially for women dealing with PCOS or insulin resistance.

By understanding the science behind intermittent fasting, you can feel confident that you’re not just skipping meals—you’re giving your body a chance to reset, repair, and function at its best.

Popular Intermittent Fasting Methods

There are several different ways to practice intermittent fasting, and it’s all about finding what works for you:

16:8 (most popular) —Fast for 16 hours, eat within an 8-hour window.
14:10 (gentler approach)—A 14-hour fast with a 10-hour eating window, ideal for beginners or those sensitive to fasting.

18:6—A slightly longer fast with a 6-hour eating window.
OMAD (one meal a day)—Eating just once per day, usually within a 1-2 hour window.
24-hour fasts—Going a full day without food.

Cycle-Based Fasting—Adjusting your fasting schedule based on your menstrual cycle to support hormone balance. This is the type of fasting I practice, which allows me to be flexible, listen to my body, and get the most benefits out of intermittent fasting without making myself miserable—more on this later.

Benefits of Intermittent Fasting

Here are some of the key benefits of intermittent fasting.

Supports Fat Loss Without Muscle Loss

One of the biggest reasons people try intermittent fasting is for weight loss. Fasting helps your body burn stored fat (through ketosis) while preserving lean muscle.

Lowers insulin levels, making fat more accessible for energy.
Boosts growth hormone, which helps maintain muscle mass.
Increases fat oxidation, meaning your body becomes more efficient at burning fat for fuel.

Supports mindful eating—Instead of grazing all day, fasting helps you become more intentional about your meals.

Even if weight loss isn’t your goal, intermittent fasting offers powerful metabolic benefits. Practicing fasting occasionally helps train your body to switch between glucose and fat for energy. The ability to adapt to different fuel sources keeps your body healthy, resilient and efficient.

Enhances Energy & Mental Clarity

Ever feel sluggish after eating? That’s because digestion takes up a lot of energy. (Or if you had a high-carb meal, it is probably caused by a glucose spike and crash).

How fasting contributes to energy & mental clarity:

Increases ketone production, which provides a steady energy source for the brain.
Boosts brain-derived neurotrophic factor (BDNF), a protein that protects your neurons from damage and degeneration

Reduces brain fog, especially during the morning fasting window.

Cellular Repair & Longevity

After about 12-16 hours of fasting, your body activates autophagy, a natural process that removes damaged cells and regenerates new, healthy ones. Autophagy declines as we age, so fasting is a way to nudge our body to still clear out damaged cells.

Reduces inflammation, which is linked to aging and chronic disease.

Eliminates dysfunctional cells, potentially lowering the risk of cancer and neurodegenerative diseases.
Supports skin health, by reducing oxidative stress and promoting collagen production.

Improves Hormonal Balance

Women’s hormones fluctuate throughout the month, impacting everything from metabolism to energy levels.

Fasting can help regulate:

Insulin—Lower insulin levels reduce the risk of insulin resistance, which is linked to PCOS and weight gain.
Leptin & Ghrelin—These hunger hormones become more balanced, reducing cravings and unnecessary snacking.

Estrogen & Progesterone—Fasting may improve hormonal imbalances, but it’s important to time fasting correctly to avoid disrupting your cycle (covered in the next section!).

Supports Gut Health & Digestion

Not only does fasting give your digestive system a break, allowing your gut to heal and function more efficiently. But it also can changes the makeup of your microbiome, making the bacteria more diverse. Which is a great thing for a healthy gut!

Reduces bloating by allowing the gut to clear out undigested food.

Supports gut microbiome health, encouraging beneficial bacteria to thrive.
May improve symptoms of IBS and digestive discomfort by reducing inflammation in the gut lining.

Lowers Inflammation & Supports Immune Function

Chronic inflammation is a major driver of diseases like autoimmune conditions, diabetes, and cancer. Fasting helps lower inflammation by:

Reducing oxidative stress, which damages cells over time.
Enhancing immune function, by recycling old immune cells and creating new ones.
Lowering C-reactive protein (CRP), a marker of inflammation in the body.

Reduced Risk of Type 2 Diabetes

Women are more prone to insulin resistance, especially during certain phases of the menstrual cycle, pregnancy, or menopause.

A study found that intermittent fasting can also help reverse type 2 diabetes.

Fasting helps:

Improve insulin sensitivity, making your body better at using glucose for energy.
Reduce blood sugar spikes and crashes, leading to more stable energy levels.
Lower the risk of type 2 diabetes, by decreasing insulin resistance over time.

Heart Health Benefits

Heart disease is the leading cause of death for women, and fasting can be a powerful tool for maintaining a healthy heart and balanced cholesterol levels.

Lowers LDL (“bad”) cholesterol, which reduces the risk of plaque buildup in arteries.
Increases HDL (“good”) cholesterol, supporting cardiovascular health.

Reduces blood pressure, decreasing the strain on the heart.
Lowers triglycerides, which are linked to an increased risk of heart disease.
Reduces inflammation, a key factor in heart disease and stroke risk.

My Experience With Intermittent Fasting

I’ve been practicing intermittent fasting for over a year now, and I’ve experienced many of the benefits I mentioned earlier—increased energy, weight loss, reduced inflammation, better gut health, and improved insulin sensitivity. Of course, fasting wasn’t the only factor, but I believe it played a significant role in my health transformation.

By combining intermittent fasting with clean keto, strength training, and other health-focused habits, I lost 20 pounds without losing muscle mass—and I have the scans to prove it.

One of the most surprising parts? I achieved all of this while going through chemotherapy. Now, over six months into remission, my body continues to thrive. My C-reactive protein (CRP) levels are at 0.2 (extremely low inflammation), my A1C dropped from 5.5 to 5.2 in under six months, and my cardiovascular health is that of a 19-year-old (I’m 25).

I have started experimenting with longer fasts of 24 to 72 hours once per month during the follicular phase of my cycle. My goal is to get the most benefits out of fasting, especially deeper cellular repair, stem cell activation, and other longevity effects. I will write more about my experience with longer fasts soon.

How I got into biohacking + holistic health

I started this journey with one goal: to be cancer-free. Now, I do it because I genuinely enjoy it. Experiencing firsthand how resilient my body is—and how I was able to heal from an aggressive cancer in just three months—left me in awe. Now, my focus is on seeing just how much healthier I can become and helping others be their healthiest selves.

Genetically, I wasn’t dealt the best hand (BRCA mutation and more), but I refuse to believe that genetics define my future. Your DNA isn’t your destiny—you have the power to shape your health.

Thanks for coming to my TED Talk, now let’s see how you can get started with intermittent fasting.

How to Start Intermittent Fasting as a Beginner

If you’re new to intermittent fasting, the idea of going hours without food might seem intimidating—but it doesn’t have to be. The key is to ease into it gradually, listen to your body, and find a fasting schedule that fits your lifestyle and hormonal needs.

Here’s a step-by-step guide to start intermittent fasting as a beginner without feeling overwhelmed:

Choose the Right Fasting Window

Start with a gentle approach and adjust as needed. If you keep scrolling you’ll find the recommended fasting times for each phase of your cycle. This is the one I recommend if you plan of fasting for longer than 12-hours.

Beginner-Friendly Fasting Schedules:

12:12 – Fast for 12 hours, eat within a 12-hour window (e.g., 8 AM – 8 PM).
14:10 – Fast for 14 hours, eat within a 10-hour window (e.g., 10 AM – 8 PM).
16:8– Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM – 8 PM).

You can also download an app like WeFast or Zero to track your fasting hours.

Ease Into Fasting Gradually

Going from eating all day to a strict fasting window can be a shock to your system. Instead of jumping straight into 16:8, try increasing your fasting window every week. For example, start with 12-hour fasts, and every week expend your fast by one or two hours.

Stay Hydrated & Add Electrolytes

One of the most common beginner mistakes is not drinking enough water during fasting. Dehydration can cause headaches, dizziness, and fatigue.

What to drink while fasting:

Water – Aim for at least half your body weight in ounces per day.
Electrolytes – Add a pinch of sea salt to your water or drink mineral water. I love Redmond salt and Baja Gold Mineral Salt. However, himalayan or regular sea salt will sufice. Do not use table salt for electrolytes.

Black coffee or tea – Can help curb hunger and boost focus. Make sure to not add any milk or sugar. I personally only use either stevia or monkfruit as a sweetner—as they don’t cause any glucose spikes.

Avoid sugary drinks, flavored waters, or anything with calories, as they will break your fast.

Break Your Fast the Right Way

Breaking your fast with high-sugar or processed foods can spike blood sugar, leading to energy crashes and cravings. Remeber that after a fast, you’re also more sensitive to glucose, so how you break your fast matters.

What to eat to break a fast:

Protein (chicken, steak, fish, eggs, or protein smoothie).
Healthy fats (avocado, nuts, olive oil, or coconut milk).

Fiber-rich carbs (berries, sweet potatoes, or quinoa).

Avoid processed foods, sugary cereals, pastries, and white bread.

Listen to Your Body & Adjust as Needed

Your body will literally tell you if fasting is working or if you need adjustments.

Pay attention to:

Energy levels: If you feel great, fasting is likely working! If you feel exhausted, adjust your schedule.
Menstrual cycle: If your cycle becomes irregular, shorten your fasting window or stop fasting altogether.

Hunger cues: Mild hunger is normal, but extreme hunger or dizziness means you may need a shorter fast or more nutrient-dense meals.

Pair Fasting with a Healthy Nutrient-Dense Diet

Intermittent fasting is not just about skipping meals—what you eat in your eating window determines your results.

What to eat during your eating window:

High-quality protein: Grass-fed steak, pasture-raised chicken, wild-caught fish, clean protein powder.
Healthy fats: avocados, olive oil, nuts, seeds, grass-fed cheese.
Fiber & nutrient-dense carbs: vegetables, berries, quinoa, sweet potatoes.

What to Avoid: Ultra-processed foods, excessive sugar, and refined carbs.

Give Yourself Time to Adjust

Intermittent fasting isn’t about perfection—it’s about consistency. Be patient. It takes time for your body to adapt.

This is what fasting might look for you during the first few weeks:

Weeks 1-2: Your body is adjusting, and you might feel a little hungry or sluggish.
Weeks 3-4: Hunger becomes more manageable, and energy improves.
After 1 Month: You start experiencing benefits like better digestion, mental clarity, and reduced cravings.

Combine Intermittent Fasting with Movement

Fasting and exercise go well together, but timing matters for women.

The best workouts to do while fasting are low-intensity workouts, like yoga, walking, and light strength training. High-intensity workouts like heavy lifting, HIIT, or long cardio are better after breaking your fast.

Quick Recap for Beginners:
1. Start with 12-14 hour fasts, then increase gradually.
2.Stay hydrated and add electrolytes if needed.
3. Break your fast with protein, healthy fats, and fiber.
4. Sync fasting with your cycle to support hormones.
5. Adjust your fasting window if you feel overly fatigued or stressed.

Align Your Fast with Your Cycle

One of the biggest mistakes women make with intermittent fasting is following the same fasting schedule every single day—without considering how our hormones fluctuate throughout the month.

Unlike men, who have a 24-hour hormonal cycle, women’s bodies operate on a 28-day cycle. This means that our fasting needs change based on the phase of our menstrual cycle. Fasting at the wrong time can lead to hormone imbalances, increased stress (cortisol spikes), and disruptions to your menstrual cycle. But when done correctly, fasting can actually support hormonal balance, metabolism, and overall well-being.

Menstrual Phase (Days 1-5)

What’s Happening? Estrogen and progesterone are at their lowest. Your body needs nourishment and rest, not extra stress.

Fasting timing: Keep fasts short (12 hours) or skip intentional fasting altogether.

Follicular Phase (Days 6-14)

What’s Happening? Estrogen rises, making you more resilient to fasting.

Fasting timing: Ideal time for 14-16 hour fasts or occasional 18-hour fasts.

Note: If you have a few months of fasting under your belt, this is the ideal time to try an extended fast. I do my monthly 24-72 hour fasts in my follicular phase.

Ovulatory Phase (Days 15-17)

What’s Happening? Estrogen peaks, along with testosterone, giving you high energy.

Fasting timing: Stick to moderate fasting (14-16 hours) and avoid extreme calorie restriction.

Luteal Phase (Days 18-28)

What’s Happening? Progesterone increases, metabolism speeds up, and cravings may rise.

Fasting timing: Shorten fasts to 12-14 hours or avoid completely if you feel fatigued.

By working with your cycle instead of against it, intermittent fasting can be a powerful tool for hormone balance, energy, and long-term wellness.

Common Mistakes to Avoid When Intermittent Fasting

Here are the most common mistakes to avoid so you can get the best results without burning out.

Fasting too aggressively too soon—when it comes to fasting, more does not equal better results. fasting is a metabolic stressor, and if your body isn’t adapted yet, it can backfire. Start slow and be patient.
Not eating enough—fasting naturally reduces appetite, but under-eating can slow metabolism, increase stress hormones, and disrupt your cycle.

Ignoring your menstrual cycle—your hormones shift throughout the month, so your fasting routine shouldn’t be the same every day.
Not staying hydrated—Many times headaches, dizziness, or fatigue while fasting are due to dehydration or lack of electrolytes like sodium, potassium, and magnesium.
Breaking your fast with processed or high-sugar foods—After fasting, your body is extra sensitive to what you eat first. Breaking a fast with refined carbs or sugary foods can lead to blood sugar spikes, crashes, and increased cravings.
Consuming too much caffeine during fasting—Black coffee is great for fasting, but too much caffeine on an empty stomach can spike cortisol, leading to anxiety, jitters, and hormone imbalances.
Not prioritizing protein intake—If you don’t eat enough protein, it can lead to muscle loss over time.
Thinking fasting alone is enough for weight loss—Fasting isn’t a magic bullet—if you’re eating too much, not moving enough, or dealing with hormonal imbalances, fasting alone won’t lead to fat loss.
Not adjusting your fasting schedule when life changes—Stress, illness, travel, or a busy season might mean you need shorter fasts or breaks from fasting altogether.

Downsides of Intermittent Fasting

While intermittent fasting has incredible benefits, it’s not a one-size-fits-all approach—especially for women. Because our hormones fluctuate throughout the month, fasting can be a stressor on the body if done incorrectly. Here are some of the potential downsides of intermittent fasting and how to navigate them.

Hormonal Imbalances & Irregular Periods

For some women, fasting too aggressively or for too long can disrupt hormone balance, leading to irregular or missed periods. This happens because prolonged fasting can increase cortisol levels, which in turn can lower estrogen and progesterone.

How to Avoid It:

Follow cycle-based fasting (longer fasts in the follicular phase, shorter in the luteal and menstrual phases).
Avoid fasting for longer than 16 hours daily if you notice cycle irregularities.
Prioritize nutrient-dense meals during your eating window to support hormone production.

Increased Stress & Cortisol Spikes

Intermittent fasting is a mild stressor on the body, which can be beneficial. But if you’re already dealing with high stress, poor sleep, or burnout, fasting can add to the problem by raising cortisol levels—leading to anxiety, fatigue, and difficulty sleeping. If you’re experiencing a stressful situation already, it’s best to avoid intermittent fasting altogether, until you’re able to return to a more balanced state.

Can Lead to Undereating & Slowed Metabolism

Some women find that fasting naturally reduces appetite, which can be a good thing for weight loss. However, if you’re consistently undereating, your body may slow metabolism and hold onto fat as a survival response. This can lead to fatigue, mood swings, hair thinning, and even weight gain over time.

How to Avoid It:

Eat enough calories and nutrients during your eating window—fasting is NOT about starvation.
Include protein, healthy fats, and fiber-rich carbs to keep metabolism strong.
If you feel constantly fatigued or weak, adjust your fasting schedule or stop intermittent fasting.

May Not Be Ideal for Highly Active Women

Women who are engaging in intense physical training have higher energy needs, and fasting may not provide enough nutrients for both recovery and hormonal balance.

How to Approach It:

Focus on nutrient-dense meals rather than fasting.
If doing high-intensity workouts, make sure you’re eating enough to fuel performance.
Consider shorter fasts (12-14 hours) instead of strict 16:8 or 18:6 fasting windows.

Could Lead to Binge Eating

I have experienced this. For some reason, I felt like because I was restricting my eating to only 8 hours a day, I could overindulge. Intermittent fasting isn’t a diet, or about restriction, it is about balance.

How to Avoid It:

Approach fasting flexibly—if it starts feeling restrictive, ease up.
Focus on nourishing your body, not depriving it.
If you notice binging or food anxiety, it may be better to avoid fasting.

Resources + Products For Your Intermittent Fasting Journey

Having the right knowledge and support can make your IF journey even easier. I have included products I use, supplements I recommend, as well as, books I have read on the subject.

Supplements & Electrolytes

While it isn’t necessary to purchase supplements and electrolytes to start intermittent fasting, it can make the process a lot easier. It’s all about giving your body everything it needs to function optimally, so below are supplements I take and why I take them.

Berberine—berberine is like nature’s ozempic. It helps reduce glucose spikes, promoting more stable blood sugar levels and preventing excessive insulin secretion.
Magnesium—magnesium is an essential mineral that supports muscle function, relaxation, sleep, and stress management. Since fasting can sometimes deplete electrolytes, supplementing with magnesium is helpful. Fun fact: most americans are deficient in magnesium, so you cannot go wrong by supplementing.
Electrolytes—Whether you decide to purchase sea salt or a supplement like LMNT. It is essential to stay hydrated during your fast.

Shop these products:

Books on Intermittent Fasting

I love reading non-fiction books and here are some I have read that are about intermittent fasting.

Shop these products:

intermittent fasting - fast like a girl book

$16 | amazon

intermittent fasting - fast this way book

$20 | amazon

intermittent fasting - the complete guide to fasting book

$20 | amazon

Biohacking + Wellness Tools

If you’re ready to take your intermittent fasting journey to the next level, biohacking tools can help you optimize results, track progress, and fine-tune your health. I am getting a CGM (continous glucose monitor) because I want to see how my lifestyle is influencing my glucose response, and I will be writing an article all about it.

I also have a wearable device, the Ultrahuman ring, which I use to track HRV (heart rate variabilty) and sleep performance. HRV is a very important metric to track because it indicates how well your body is handling stress, and I love waking up every day and seeing my sleep data. Not to brag, but I get optimal deep and REM sleep levels every single night!

Anyways, these two are fun gadgets that can help you take your health to the next level. And most importantly, they can help you make informed decicions when it comes to adding a new supplement or incorporating a new therapy or routine because now you have actual data to see if its working!

$349 | amazon

$99 | STEELO

FAQs About Intermittent Fasting

Will intermittent fasting slow my metabolism?

No, short-term fasting actually boosts metabolism. The key is to not overdo it. It is important to fast in intervals, for example, according to your cycle, or only a couple of times a month. I do a big fast of 24 to 72 hours once per month, and then I usually do 16:8, and during my luteal and menstrual phase I forget about fasting intentionally.

Can I drink coffee or tea while intermittent fasting?

Yes, black coffee and tea are allowed. Just make sure to not include any milk or sugar. Sweeteners like monkfruit, allulose, or stevia are okay.

Is intermittent fasting safe for everyone?

Not recommended for pregnant women, individuals with eating disorders, or those with certain medical conditions.

Can I exercise while fasting?

Yes, but listen to your body and adjust intensity as needed. Fasted workouts can help empty your glycogen stores faster, meaning that you might enter ketosis faster. But if you feel fatigued or lightheaded it is best to avoid.

Intermittent fasting for women isn’t about rigid rules or deprivation—it’s about working with your body, not against it. By understanding how fasting impacts your hormones, metabolism, and overall health, you can create a fasting schedule that supports your energy, weight loss goals, and long-term well-being.

If you found this guide helpful, share it with another woman who might benefit from learning how to fast in a way that supports her body and hormones. Sending positive energy your way and wishing you the best of health!