Fasting In Midlife...Friend or Foe?

​Fasting Over 50 – Is It Helpful or Harmful During Menopause?

Intermittent fasting has become a popular way to support weight management and improve overall health, but what does the research say for women in midlife, particularly around menopause? Let’s take a closer look.

What is Intermittent Fasting?

Rather than focusing on what you eat, intermittent fasting (IF) focuses on when you eat. One of the most common approaches is the 16:8 method, fasting for 16 hours (including overnight) and eating within an 8-hour window during the day. Some people start more gently, fasting for 12 hours overnight.

Possible Benefits for Menopausal Women

Recent studies suggest that intermittent fasting may offer a few key benefits for women in midlife:

• Weight management – Some research has shown that IF can help with fat loss and waist measurements, particularly when combined with healthy eating and movement.

• Better blood sugar control – IF may improve insulin sensitivity, which can become more of an issue after menopause.

• Digestive health and energy – Some women report feeling less bloated and more energetic during fasting periods. Having that window of no food also helps improve your gut microbiome as you have allowed enough time for a full gut cleanse between meals. Think of it as a team of office cleaners coming in overnight to clear all the rubbish and debris away, we need about 12 hours for the most efficient job.

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There’s also early evidence that pairing IF with exercise (like resistance training or High Intensity Interval Training - HIIT) can improve body composition and fitness outcomes.

Things to Consider

Intermittent fasting isn’t for everyone, and some women may find it doesn’t suit them at all.

• Hunger, fatigue or brain fog can be common when starting IF—especially if you're still adjusting to hormonal shifts.

• If you have a history of disordered eating or low energy availability, fasting might not be the best approach.

• Some hormonal changes, including a drop in DHEA (dehydroepiandrosterone, a hormone naturally produced by the body, primarily in the adrenal glands) levels, have been linked with certain fasting patterns. More research is needed here, but it’s worth noting.

As always, it’s wise to speak to a healthcare professional if you’re taking medication or managing a health condition before trying anything new.

A Balanced, Gentle Approach

If you're curious about IF, it’s best to start slowly. Begin with a 12-hour overnight fast and pay close attention to how your body responds.

Focus on:

• Eating well-balanced meals during your eating window (with plenty of protein, fibre, and healthy fats).

• Staying hydrated.

• Keeping up regular movement and strength-based activity.

Final Thoughts

I find personally that it helps me to control my weight and reduce boating. Due to my job I eat fairly late some evenings so skipping breakfast a few times a week works for me. Regular fasting might offer support for some menopausal and postmenopausal women, but like many things in midlife, the key is finding what works for you.

There’s no one-size-fits-all solution. If fasting makes you feel so hungry that you get stressed, your cortisol levels will rise and this is not a good thing. The best approach is always one that’s sustainable, feels good in your body, and supports your long-term health and energy.

I hope this has helped a little. If there are any other subjects you would like me to cover, related to health and fitness, please don't hesitate to message me......

Alison x