Intermittent fasting (IF) has surged in popularity, promising benefits from weight loss to improved immunity, anti-aging and metabolic health.
But how does this “time-restricted eating” approach—where you eat within a specific window and fast for the rest of the time—fit into the lives of women navigating menopause?
Let’s dive into the specifics, including my personal journey with fasting, and explore how it might benefit you during and beyond menopause.
When I first hopped onto the ketogenic diet bandwagon 6 years ago, I began experimenting with intermittent fasting a few years into this new eating lifestyle.
Starting with a 14:10 window (14 hours of fasting, 10 hours of eating), I soon moved to the popular 16:8 regimen.
Encouraged by fasting experts, I pushed further, attempting One Meal a Day (OMAD). I even threw in 3 72-hour fasts in one year.
These extended fasts were a struggle for me – physically and emotionally.
I found myself having to rely on bone broth drinks and electrolytes just to push through to the bitter end, which always seemed like torture.
Looking back this was one of the worst strategies for someone that struggled not only with weight, but also periods of disordered eating.
And with that, those “disordered” behaviors crept right back, once the fasting window elapsed.
What I also didn’t realize, after adopting this new way of eating, was that many of the “fasting experts” were tailoring their advice for men or applying a one-size-fits-all approach for both genders.
Even some female hormone experts had jumped on the fasting trend without considering the unique needs of women in menopause.
When I started the fasting lifestyle, initially I saw some success with weight loss doing the 16:8 “time restricted eating”window.
However, over time my energy levels plummeted, my hair started to fall out, and my brain didn’t feel “right” most days.
Plus, after my regular lab testing, I started to notice something that really stood out to me and that has taken a toll on my health of late, and that was all my essential thyroid lab markers were already out of the functional/optimal range (not the standard wide-apart lab reference ranges), and they had dropped significantly.
Reflecting on this, I do believe my 3 ½ straight years of regular improper and unsafe fasting practices really pushed my health over the edge and I’m now paying the price with my thyroid health to date. (More on that in another blog).
So, the big question is:
Will some intermittent fasting help you lose weight during menopause?
The answer is: It really depends.
Intermittent fasting isn’t a straightforward “yes” or “no” solution for weight loss during menopause.
It involves eating within a specific timeframe—commonly, a great and easily manageable start is a 12-hour eating window followed by a 12-hour fast.
This method is easy to do and can actually offer many health benefits particularly relevant for menopausal women:
- Regulating the immune system: Menopause can challenge your immune system, making this a critical benefit.
- Removing old, wasted cells and regenerating new ones: A process known as autophagy, which can aid in cellular repair.
- Reducing inflammation: Menopause often brings increased inflammation, and fasting can help counter this.
- Regulating hormones: Fasting can help balance hormones disrupted during menopause.
- Improving gut health: Gut issues can worsen during menopause, and fasting can support gut healing.
- Balancing blood sugar and insulin: Insulin resistance is common during menopause, and fasting can improve this.
- Better brain health and enhanced mental clarity.
- Promoting weight and fat loss: Particularly beneficial for managing the weight gain that often accompanies menopause.
Is Intermittent Fasting Right for You During Menopause?
That also depends on you.
In my coaching practice, I don’t recommend intermittent fasting for all clients initially.
Women that start working with me and have a health history of:
- existing hormone imbalances,
- poor sleep habits,
- high stress and anxiety levels,
- disordered eating patterns, or
- an unhealthy gut
may find fasting >12 hours challenging.
For these clients, we focus on improving health through lifestyle changes, targeted supplementation, and symptom management before considering intermittent fasting.
However, for generally healthy individuals looking to lose stubborn pounds and belly fat, intermittent fasting can help by reducing carb, inflammatory foods and sugar intake, thus improving blood sugar balance.
Here’s a simple approach I recommend:
- Stop eating by 7 PM each night.
- Fast overnight and into the next morning.
- Have black coffee, tea, or matcha green tea (no milk or sugar) in the morning.
- Have a healthy breakfast at 7 AM, including protein, fat, and carbs.
This 12-hour fasting period is easily manageable and can still offer above mentioned health benefits.
Why I Recommend Caution with Extended Fasting During Menopause
For many women in menopause, extended fasting regimens like OMAD or even a 16-hour fast can be too taxing.
These practices can stress the adrenal system, impact thyroid function, and break down muscle tissue—issues we cannot afford in our menopause years and beyond.
Instead, starting with a 12:12 fasting ratio and gradually increasing to a 14:10 window may be more beneficial.
Protein Intake Is Essential
One critical aspect often overlooked in fasting plans is adequate protein intake. Women in menopause should aim for around 35–40 grams of protein per meal to prevent muscle loss and support overall health.
Simple meal plans low in protein won’t suffice.
Robust protein intake is essential for those practicing intermittent fasting.
Intermittent fasting can be a valuable tool for women in menopause, promoting weight loss, blood sugar balance, and improved health markers.
If you’re considering this health tool, remember to start gently with a 12-hour fasting window.
Gradually increase the fasting period based on your comfort and health response.
Adequate protein intake is crucial to support muscle and bone health, and overall well-being.
It’s important to understand that every individual is unique, and fasting protocols should be tailored to suit your specific health needs and goals.
