Let’s talk about something that’s become wildly popular in the health and wellness world: fasting. While it might seem like a magic bullet for weight loss or longevity, the reality is that fasting is not a one-size-fits-all solution—especially not for women in perimenopause or postmenopause.
Here’s why.
Most Fasting Advice Is Based on Research on Men
It’s important to start here: the majority of research around fasting has been done on men. Women’s bodies—especially those navigating the hormonal changes of midlife—respond very differently to fasting protocols. What works for a 35-year-old man may have a completely opposite effect on a 50-year-old woman experiencing hormonal shifts.
That means strategies like fasting or even keto might not just be ineffective for women in this phase of life—they could actually be harmful.
The Difference Between Time-Restricted Eating and Fasting
Before we dig into the research, let’s make a key distinction: time-restricted eating is not the same as fasting.
Time-restricted eating follows your natural circadian rhythm. It typically means:
- Avoiding food two hours before bed
- Sleeping overnight (a natural fasting period)
- Eating breakfast within an hour of waking
This gentle rhythm helps stabilize hormones, improve sleep quality, and reduce the impact of perimenopausal and postmenopausal symptoms. It’s a far cry from more aggressive fasting regimens like 16:8 or alternate-day fasting.
What the Research Shows About Fasting for Midlife Women
Let’s take a closer look at what the research actually says when it comes to fasting and women in perimenopause or postmenopause:
1. No Benefit to Insulin Sensitivity
In men, fasting can improve insulin sensitivity—a key marker of metabolic health. But in midlife women, the opposite was often true. Some studies even showed a decrease in insulin sensitivity, which can contribute to blood sugar issues and weight gain.
2. Cholesterol Shifts Were Mixed
Fasting did raise HDL (the “good” cholesterol), but it had no impact on lowering LDL (the “bad” cholesterol) in women. Again, this is different from the male response, where fasting often leads to an overall improvement in cholesterol profiles.
3. Little to No Boost in Autophagy
One of the main reasons people turn to fasting is for autophagy—a process where your body clears out damaged cells. But in women, the results were minimal. Here’s the good news: you can get similar benefits through time-restricted eating, regular exercise, and moderate calorie reduction—without the negative side effects.
4. Increased Oxidative Stress
Oxidative stress creates inflammation in the body—and fasting was shown to increase oxidative stress in midlife women. That’s a big red flag. Women in this stage of life already face elevated cortisol levels and inflammation due to hormonal changes. The last thing you need is to add more stress to your system.
5. Disrupted Sleep
Sleep is already fragile for many women during perimenopause and postmenopause. Unfortunately, fasting was shown to disrupt sleep architecture, leading to:
- Increased hunger before bed
- Energy crashes
- Restlessness
- Poor overall recovery
If you’re already struggling to sleep, fasting may only make things worse.
6. Activation of the Sympathetic Nervous System
This one is huge. Fasting was shown to activate the sympathetic nervous system—that “fight or flight” mode. Women in perimenopause and postmenopause are already spending more time in this state due to hormonal and neurochemical shifts. Fasting only adds fuel to the fire, often leading to:
- Anxiety
- Mood swings
- Irritability
- Depression
So What Should You Do?
If you’re unsure how to fuel your body in this phase of life—how much to eat, when to eat it, and how to time your meals around workouts—I’ve got something that can help: my free calorie and nutrition timing guide designed specifically for women over 35.
Inside, you’ll find:
- How to structure meals for energy and hormone balance
- Pre- and post-workout nutrition tips
- Calorie ranges that support body composition goals without triggering stress responses
This guide is full of insights that can genuinely help you feel better, move better, and age well—without extremes like fasting.
Bottom line? Your body is changing, and your nutrition strategy should change with it. Fasting may sound trendy, but it’s not tailored to your unique needs during perimenopause and postmenopause. Instead, focus on nourishment, rhythm, and sustainable practices that support your hormones and your long-term well-being.
Thanks for being here—your health journey deserves personalized care and research-backed support.
