Are you starting to feel it? You know, those unpredictable waves (or tsunamis) of body changes brought by menopause?
I hear you. Indeed, this phase of life can come with hormonal crashes and surges — making us search for anything to regain our balance!
One of the best out there? Intermittent fasting. Yes, a practice as old as time but as refreshing as your morning cup of herbal tea. But we’re not just talking about skipping meals here. It’s never about depriving yourself either, no, we don’t want more limits and rules in midlife. We want FREEDOM!
Okay, going back… Intermittent fasting, at its core, teaches you to be more in tune with your body. It is definitely more than just a “weight loss diet” (although that’s one of its biggest perks). It is proven to relieve many symptoms in midlife!
As we age, it is important to build our health as our body starts asking for more support. And that’s what I love about intermittent fasting: It promotes health and overall wellness in a way that honors women’s changing needs!
What’s the best protocol to follow, you ask?
Most women find the 16/8 protocol (16-hour fasting window, 8-hour eating window) a convenient start to intermittent fasting. However, one fasting protocol may not always work for all women. As our nutrient needs change in midlife, it would be best to try other fasting variations until you find one that hits the right balance for your body!
(In my course FAST.EAT.THRIVE!™, I will teach you everything you need to know about fasting!)
Settle in and know how intermittent fasting could be the gentle nudge your body has been longing for!
11 Ways How Intermittent Fasting Changes Your Menopause Journey!
Intermittent fasting (IF) means that you eat within a certain period of the day or of the week, depending on what IF protocol you follow. It’s one of my “menopause heroes”! Fasting changed my relationship with food and my body.
Contrary to what most people believe, our body doesn’t always have to run with a full tank! (But that doesn’t mean we should allow it to be nutrient-deprived, either. That’s a different story!) Our internal system needs a break too, and that’s where fasting comes in!
Normally, our body runs on what can be likened to “regular fuel” — the glucose from our daily meals. This is like filling up your car with gasoline every few hours to ensure it keeps running smoothly.
But when we introduce intermittent fasting into our routine, it’s as if we’re switching the car to run on its reserve fuel — a process that mirrors our body tapping into fat-burning mode!
This switch to reserve fuel occurs because during fasting, our glucose levels drop. The body needs to find an alternative energy source to keep functioning optimally. And hurray, the fat that has been waiting patiently for its turn to power us up finally gets noticed!
Yes, fasting helps you unlock the portal to fat-burning, but the perks don’t end there…
Here are 11 benefits of fasting that will change your menopause journey!
1 Relieves hot flashes and night sweats: IF increases kisspeptin, a hormone that stimulates the ovaries and adrenals to produce estrogen and progesterone.
By boosting your key female hormones, IF can help prevent symptoms of hormonal imbalance — including the famous hot flashes and night sweats!
2 Reduces food cravings: Many think that fasting might leave them feeling hungry or that their cravings might only intensify. That’s a myth!
You’d be glad to know that IF regulates ghrelin (our hunger hormone) and leptin (our satiety hormone). Maintaining sharp hunger signals in the body is key to reducing food cravings and overeating!
3 Promotes weight loss: As mentioned earlier, fasting allows us to tap into our fat-burning mode, which promotes weight loss [8 Weight Loss Tips to Shed Off Extra Pounds! – My Menopause Journey].
But hey, burning fat does not only lead to a decrease in fat mass; it also improves your overall metabolic health, and often gives a more stable energy supply — compared to glucose energy!
Also, just as using a car’s reserve fuel can lead to less frequent stops for gasoline, tapping into our fat stores through intermittent fasting decreases our need for constant meals!
4 Enhances sleep: You know what’s another thing I love about fasting? The protocols promote a healthy eating schedule! This is not only beneficial for reducing cravings or losing weight. It also helps synchronize your body’s internal clock — by aligning eating patterns with your circadian rhythms (sleep-wake cycles)!
5 Tames stress: Fasting can help regulate the hormones needed for stress response, such as cortisol and adrenaline. By maintaining healthy levels of these hormones, fasting creates a better hormonal environment for managing stress!
And my experience says that’s so true. There’s a different kind of inner calmness once you embrace fasting!
6 Improves brain function: Fasting is known to increase the growth of new brain cells and repair damaged ones — through a process called “autophagy” [Effects of Intermittent Fasting on Health, Aging, and Disease | New England Journal of Medicine (nejm.org)].
Fasting also enhances the production of a brain hormone called brain-derived neurotrophic factor — which sharpens our memory and concentration. Super important for us women while aging!
In addition, studies found that BDNF reduces the risk of dementia, Alzheimer’s, depression and mood disorders.
7 Reduces the risk of heart disease: Fasting improves metabolic markers directly linked to better heart health, including:
- Lower levels of LDL cholesterol (known as “bad” cholesterol)
- Lower levels triglycerides
- Increases HDL cholesterol levels (the “good” cholesterol)
- Reduced inflammation
Now, who said fasting is just “a diet for weight loss”?
8 Prevents insulin resistance: During fasting periods, your body’s demand for insulin decreases. This is because, with no food intake, there’s a lower influx of glucose into the bloodstream. In turn, insulin does not have to work hard with unpaid overtime!
Eventually, this recalibrates your body’s response to insulin — making your cells more sensitive to it.
And why is that important? Because insulin resistance (a condition that develops when the cells have become unresponsive to insulin) increases the risk of many health issues. That includes:
- Obesity
- Diabetes
- Cardiovascular Problems
- Hypertension
- Dyslipidemia
- Nonalcoholic fatty liver disease
9 Improves gut health: One of the underrated perks of fasting is its tremendous benefits on the gut. Its ability to cleanse, detoxify and restore gut balance needs to be preached more!
→ Fasting strengthens the intestinal barrier, which can prevent harmful substances from leaking from the gut into the bloodstream — a condition known as “leaky gut”.
→ Fasting boosts the growth of beneficial bacteria while reducing the bad ones. This is vital for improving digestion, enhancing immune function and boosting brain health!
→ After a period of fasting, your digestive system tends to become more efficient at processing nutrients. This improved efficiency leads to better nutrient absorption and reduced chances of nutrient deficiencies!
10 Boosts the health of your skin, hair and nails: Want a natural, youthful glow in midlife? Fasting can help you with that by increasing the production of amino acids in the body! These nutrients are needed for building and repairing damaged tissues, as well as boosting collagen — the “food” for our skin, hair and nails!
11 Slows down aging: Speaking of midlife glow, fasting can also be your key to slowing down aging! It increases the human growth hormone, prevents oxidative stress and regenerates tissues — all beneficial for healthy aging!
How to Start Intermittent Fasting + Tips for Better Results!
Going for the 16/8 protocol is an easy start for intermittent fasting: Fasting within a 16-hour period and having meals within an 8-hour period. But as our nutrient needs change in midlife, one protocol may not always work for all women. Thus, it would be best to try other fasting variations — until you find one that suits your body’s unique needs!
For over ten years, I had my fasting window until lunch, starting my morning with warm lemon water to get my bowels moving. Then, I would exercise and go about my daily work. I had a couple of cups of coffee as well before lunch time.
During my eating window, I tried to fit in 2 to 3 nutrient-dense meals. My first meal was around lunch — usually a salad, eggs, some leftovers, or Greek yogurt. My dinner was around 6:00-7:00 p.m.
This fasting style worked well for me until a year ago. Being over 60, I noticed I did not feel good drinking coffee on an empty stomach. With my knowledge of nutrition and fasting, I knew I needed to increase my protein intake. And boy, it felt like a total realignment after I made adjustments!
Now, I still start my day with lemon water and exercise. As I’ve gotten used to not eating heavy meals in the morning, I go for a protein shake instead. This small change not only stabilized my energy levels all day but also made a huge difference in my mood. I felt calmer!
I still have my cup of coffee, but I do not get that jittery feeling anymore. I eat lunch and have dinner a little bit earlier so my fasting window stays the same.
I am telling you this because it is essential to listen to your body while aging. Even if everyone else around you is doing okay with their fasting protocol, it’s best to be mindful if YOUR body feels great doing it!
Need more tips for better results? I’ve got you!
In 2023, I got my certification as a Fasting Therapist and here are some fasting hacks you should know!
- Don’t add sugar or other sweeteners to your beverages.
Actually, try to cut back on sugar entirely — all sorts, from beverages to food products (bread, pasta, desserts, pastries, refined grains) and store-bought meals!
And if you didn’t know already, there are 60+ identified names for sugar. Be watchful of its aliases and always read labels! - Power up your fasting period with an energy-igniting cup of bulletproof coffee!
Simply add healthy fats, like MCT oil, to your coffee and you’re good to go. Healthy fats, like MCT, help increase metabolism, support cellular function, boosts energy and promote weight loss! Choose MCT oil made from coconut oil and make sure not to take too much. - Eat clean during your eating window and consume enough protein. Protein will help you stay full for longer!
Grass-fed meat, organic chicken breast, liver, fish, eggs, vegetables, fermented food, beans, lentils, nuts and seeds are some of the best protein-rich sources.
Midlife women should aim for at least 30-40 grams of protein per meal. This recommendation is more than the “standard” dietary guidelines for protein but is essential for aging women — to maintain muscle mass, keep a healthy weight and optimize overall health! - You may feel tired during the first few days or weeks of intermittent fasting, and that’s normal. Give your body a couple of weeks to adjust!
Go for a brisk walk at lunch. Walking is a relaxing micro-workout that will help clear your mind midday! - Do your exercise in the morning. It’s a good way to start the day, and don’t worry, you don’t need to eat right after. Lunchtime is fine — you can stick to your fasting schedule!
- Drink lots of water, especially during your fasting window. When you fast, you’re also detoxifying, so those toxins might tend to gather up. And so, we need to flush them out, too!
- Add more potassium-rich foods to your diet. Do this by eating more cruciferous and leafy greens! We flush out potassium faster when we fast, and this can lead to “keto flu” (flu-like symptoms).
Intermittent Fasting and Ketogenic Diet Are the Perfect Combo!
Doing intermittent fasting and the Keto-Green diet makes you reach ketosis more efficiently. “Ketosis” is a state when the body relies on stored fat for fuel. The nutrient-dense foods promoted in the Keto-Green way also support women’s hormonal and metabolic health!
In Keto-Green you can eat:
- Proteins
Meat: Beef, pork, lamb, and game meats.
Poultry: Chicken, turkey, duck.
Fish: Salmon, trout, mackerel, sardines.
Seafood: Shrimp, crab, lobster.
Eggs: Whole eggs from chicken, duck, or quail. - Vegetables
Leafy Greens: Spinach, kale, Swiss chard, arugula.
Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage.
Other Veggies: Zucchini, bell peppers, asparagus, cucumbers, celery. - Fats and Oils
Healthy Oils: Olive oil, avocado oil, coconut oil.
Fats: Butter, ghee, lard, tallow.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds. - Dairy
Cheese: Cheddar, mozzarella, goat cheese.
Cream: Heavy cream, sour cream.
Yogurt: Full-fat Greek yogurt (unsweetened). - Beverages
Water: Still or sparkling.
Tea: Green tea, herbal tea.
Coffee: Black or with added fats like coconut oil. - Snacks
Avocado: Fresh or guacamole.
Olives: Green or black.
Nuts: Macadamia nuts, pecans, Brazil nuts. - Condiments and Spices
Herbs: Basil, oregano, thyme, rosemary.
Spices: Turmeric, ginger, cinnamon, black pepper.
Condiments: Mustard, vinegar, hot sauce (check for added sugars). - Fruits (in moderation)
Berries: Strawberries, blueberries, raspberries, blackberries. - Others: Small amounts of lemon and lime.
Is Fasting a Wise Choice for Women?
I often hear concerns about fasting for women. Some argue it’s too stressful for the body and mind — or that small, frequent meals are better.
As a Fasting Therapist, I can assure you that when done correctly, fasting can make a HUGE DIFFERENCE in your midlife health!
We are all unique in terms of our needs, health status and overall lifestyle. My approach to fasting takes all these into account!
It’s all about respecting your pace, being mindful of how your body responds and finding that sweet spot for your fasting lifestyle. And I’m here to walk with you throughout this journey!
With that, I created the course FAST.EAT.THRIVE!™ to give women the roadmap to fasting effectively. More than that, this program is a holistic blueprint for women who want to build a healthier, happier and thriving midlife!
My course features special protocols proven to be beneficial for hormonal balance. They were designed not only as a “part” of fasting but also to take you on a transformative health reset!
If you want a step-by-step guide that shows you exactly what to do, you better check out FAST.EAT.THRIVE!™ now!
Some say that it’s unsafe for menopausal women with adrenal problems to do keto-green and intermittent fasting, but Dr. Berg says otherwise! Listen to Dr. Berg clear this up [4:47]:
Get more helpful tips!
HEAD ON TO OUR HELP SECTION!
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References:
ncbi.nlm.nih.gov/pmc/articles/PMC329619
ncbi.nlm.nih.gov/pmc/articles/PMC2622429
ncbi.nlm.nih.gov/pmc/articles/PMC2439518
oerpub.github.io/epubjs-demo-book/content/m46466.xhtml
ncbi.nlm.nih.gov/pmc/articles/PMC3680567
ncbi.nlm.nih.gov/pmc/articles/PMC6128599
annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634
Please send me schedule of fasting during Womans cycle
Hi Julie,
Happy that you are looking into fasting. It is great for so many things.
We should fast different depending on whether we still have menstruation cycles or other symptoms, like adrenal fatigue or likewise. We don’t want to stress our bodies too much.
An expert on fasting and autophagy, especially for women, is Dr. Mindy Pelz.
My tip is to check this video and find out the best way to fast depending on what phase you are in.
Do Women Need to Fast Differently Than Men?
All the best 😘
Gita
Hi I have been doing the IF for a month now, I fast from 8-12 and sometimes more. But I noticed that I missed my monthly period and am not pregnant. I checked online and I saw so many posts saying that IF could affect the menstrual circle.Please what should I do. Thanks
Hi Cynthia,
Missing a period can be caused by a lot of things. Stress, anxiety, medications, contraceptive pills and underlying diseases are just examples, and pregnancy as you mentioned.
Women are more sensitive to fasting. It can affect our hormones and interfere with the communication in our ovaries.
You might want to try an easier version of fasting, but first, talk to your doctor about it to be on the safe side.
Take care ♥
Gita
I have just started IF but on a mostly daily basis but always take a small amount of coconut oil in my coffee. My husband says we need to eliminate the coconut oil but in your article you say a tsp is OK…… He feels it is not true fasting if we consume fat ….
Hi Maryann,
I’m happy to hear that you’re doing intermittent fasting. I do it myself and I’ve never felt better. It’s easier to maintain my weight too.
I also add coconut oil to my coffee every morning and it fuels me throughout the day. If it’s working great for you, why change it? If it’s not doing much, you can experiment on other healthy fats like MCT oil. We are all different, coconut oil may not be for everybody.
I found this interesting article from Medium, “Does Coconut Oil Break a Fast”, you can read it here: https://medium.com/@spdeveer/does-coconut-oil-break-a-fast-5a390f90337.
Dr. Berg also has a video that you can watch about coconut oil, “Should You do Bullet-Proof Coffee on the Ketogenic Diet with Intermittent Fasting??”, you can watch it here: https://youtu.be/K4UDZoQjvTQ.
Do come back anytime and let us know how it’s going!
Take care,
Gita
I just started IF, so it is too soon to notice anything, but I am super excited to continue. I am going on vacation in 3 weeks for a month. Twenty-two of the days will be on a cruise. Right now I have been fasting from 8:00 pm to about 11:00-11:30 am. Since I will be cruising and dinner is normally late due to the excursions, is it ok to alter the timing of fasting as long as I get the 12+ hours in or does it always need to be at the same time?
BTW I am in my mid 50s 😳
Hi Lisa,
Happy to hear that you are excited about IF. I do this myself, as well as many friends and family.
When I am on vacation, dinners tend to be later than usual. I also wake up a bit later than I normally do. I just push the hours but still keep fasting 4 to 6 hours after I wake up.
We are all different and we can only tell what works for us.
Sounds great to go on a cruise :-). Enjoy and don´t be too hard on yourself if you are not following it to the point during the vacation.
Have fun!
Gita
Is 16:8 daily intermittent fasting generally okay for post menopausal women with no health concerns? I’m in good overall health and take no medications, but I do have about 45 lbs to lose. I’m turning 53 in a couple months, and have not had a period in 2.5 years. I started IF 16:8, but all the talk about it being unsafe for women has me concerned.
Hi Leila,
I myself and many I know, do the 16:8 fasting every day and feel really good.
It is easier to lose weight and I don´t feel so hungry anymore.
Dr. Berg has an informative video about what you are asking – if it’s safe for
menopausal women or not. You’ll also get tips on how to do intermittent fasting.
You can watch the video, “Is it Safe for Menopausal Women with Adrenal Fatigue
to do Keto and Intermittent Fasting” here: https://youtu.be/u2jYF8GD7Hg.
Always, if you have concerns, go see a doctor about it.
Good to hear that you are investing in your health. If you like, do come back
and tell us how it is going for you!
Have a great day!
Gita
IF at this most basic level (16/8) is not detrimental to anyone. This is a basic way to eat and rest your digestive system and everyone should eat in this fashion as a basic rule. This is not actually fasting, you are not starting yourself in anyway. For the confusion in people (woman) feeling afraid it may be detrimental to their hirmones/health, IF should be referred to as Time Restricted Eating (TRE), taking out the ‘fasting’ from the title. I am a 53 year old female who started various forms of TRE 6-7 years ago. I have been doing it constantly throughout this period which has also seen me through my transition from preumenopause to post menopause (at age 50). I realised I had done versions of :fasting’ to keep my weight in check my entire life. Since being diagnosed with Hashimoto’s Thyroid disease (auto-immune) age 16, I have had to fight lethargy, bloating,
Joint stiffness and fat gain). Thank to greater access to information on fasting over the past decade I have learnt (and continue learning) to betterunderstand as my body is continually changing) the physiological process nd I feel in the best shape and health of my life. I have always been a regular (hard) exerciser and have continued to train hard throughout in my fasted state for best training result, including leanness. I am leaner and stronger now at 53 than I have been my whole life. It takes constant self-monitoring and constant changes in eating times/amounts etc to keep your body adapting. Forced adaptation is how the body thrives and improves (the same with changing exercise types/patterns/intensities). Just remember, you have to be your own researcher for your own body. There is insufficient research out to blankly say that woman should be careful fasting for example. Keep your own records and try as many different ways to restrict your eating. It is the rest from feeding where the the fat loss happens but it is when you start the re-feeding where the actual magic happens (the body makes new healthy cells) so choose the best whole foods to support this process. The body is an amazing self-healer and time restricted eating is our second chance to rebuild a new body.
Is it possible to actually gain weight when first starting the fasts? I am 56 years old, and I have been doing the 24 hour fasts every 3rd day, 2 off, 1 on. Or just once or twice a week. I weigh myself before I start, and I usually start at night about 10:00 until the following night at 10:00. I think I migh still be eating too much sugar on the non fast days. Your opinion?
Hi Sue,
Consuming healthy, nutritious foods with no sugar and less refined or processed carbs will help a lot. When you have that in place, you can try different kinds of fasts. We like the 16/8 eating pattern and have also tried the 5:2 diet, where you eat less for 2 non-consecutive days in a week. Longer fasts can be good too, but if you are stressed or have adrenal fatigue, the fast could stress the body.
If you find the scale to motivate you, go ahead and check. But a better way is to use a measuring tape to check your vitals and track your progress. We do tend to go up and down a bit in weight, depending on bloating, water and other things during this time. Focus on less stress, a calm mind, a lot of “you” time, good and clean food and have a fasting window that you like and can stick to. All these will, in time, make you feel your best.
Good luck,
Gita
Hi i have been using the IF lifestyle for 4 weeks now, i am premenopausal. Although the food control is great and my skin and wellbeings good i have more fat around my stomach than ever. I fast between 10pm until next day 12.30pm when i break the fast with fruit then a salad and tuna roll, i then eat again in the evening around 7pm. Can you advise if i am doing this correctly or to change anything. My husband is doing exactly the same as me but has lost a considerable amount from his stomach particularly . Please help.
Hi Jo,
Happy to see you here!
IF can be good for many women, but it´s different for men so we shouldn´t compare. A lot is happening in a woman’s body during perimenopause. You can read more about it here: https://mymenopausejourney.com/signs-of-perimenopause/.
Stress is a big factor for not losing fat (read more about stress here: https://mymenopausejourney.com/how-to-deal-with-stress/), specially the mid-section fat. Other reasons could be that you eat too little, don’t exercise or if you do, you exercise too much.
Doing HIIT and some strength exercise is also a good way to go. However, if you have a lot of stress in your life, your body will hold on to the fat as it´s in “stress mode”. It stores all the fat instead of burning them. Our body hears and feels everything, and it will react in a certain way, depending on what we are experiencing.
Check out Dr. Berg’s YouTube channel. He has a lot of videos about intermittent fasting. In this video: https://www.youtube.com/watch?v=ZRSIFbM8YCo, he interviews a menopausal woman. She’s on a Keto diet (means low carb and high fat) and had good results. If you are more into a vegetarian eating style, you can check out Diana Marchand. She is helping women live healthy lives and especially eating right during this phase. You can find her YouTube channel here: https://www.youtube.com/user/dianamarchand.
Hope you got some good tips that will help you on your Menopause Journey!
Take Care,
Gita
It’s better to say that fasting (intermittent or otherwise) is different for every individual rather than spread the belief that it’s different for woman than it is for men. Promoting intermittent fasting at it absolutely basic level (16/8) is not detrimental to anyone and it’s only downfall is that it may OT be enough for many (to start shedding fat). Each individual must play around with the amount of time they fast and also how much they eat during their feeding times, to see what works. Best to not make a set eating plan but rather change up what you eat and at what time so your body is continually trying to adapt. It’s the constant adaptation that challenges your body and gives best results.
Thanks for sharing your thoughts, Natasha!
There is new research that also maintains that ‘IF’ may not be as good for women as it is for men.
http://paleoforwomen.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/#
Yes, it is true that not all women benefit from IF. If you have a lot of weight to lose, or if you are facing a lot of negative stress, it could bring about negative effects to your body. But many women find this kind of eating pattern to be very beneficial. We are all different.
I love what intermittent fasting is doing for me, my waistline is slimmer than it has ever been and I have so much more energy, and I never bother to think about food like I used to. I feel so much freer, especially when I go out, I no longer think about carrying around a snack, or what shall I eat. 🙂
That is great to hear Pauline 🙂 We find IF to be really good as well. It does take your thoughts away from food.
Hi There; I have been trying intermittent fasting and 42 hours fasting to try and break through a weight loss plateau. Wondering if you have heard of hot flashes getting worse during periods of fasting? I have had flashes for 7 years now and they seemed to be subsiding slightly until I started fasting.
Hi Brenda! We haven´t heard about hot flashes getting worse with IF. There are many factors that can affect the severity of some menopausal symptoms. Be sure to take good care of yourself and try to get rid of stress, if it is part of your life.
The hot (menopausal) flashes may appear worse during fasted periods because you are experienced heightened senses. Fasting has been known to increase your body’s sense and even give feelings of euphoria. This is only good news. It’s wonderful to be so in-line with your body.