Is Intermittent Fasting Right for You?
If you’ve heard the buzz around intermittent fasting and wondered whether it could work for you, you’re not alone. I’m often asked about the benefits and challenges of fasting, especially during perimenopause and beyond. Intermittent fasting, or time-restricted eating, can be a powerful tool to support digestion, reduce inflammation, and improve energy. But like any approach, it’s not one-size-fits-all.
What Is Intermittent Fasting?
Intermittent fasting, sometimes called time restricted eating, isn’t a diet, it’s a pattern of eating that cycles between periods of fasting and eating. The most common approach is the 16:8 method, which involves fasting for 16 hours and eating within an 8 hour window.
During fasting periods, people typically drink only water or herbal teas while avoiding calories. The aim isn’t to deprive the body but to allow the digestive system time to rest and repair.
This gentle approach allows your digestive system to rest, supports cellular repair, and helps regulate insulin levels while improving metabolic health. For women in their 40s and beyond, fasting may also help reduce bloating, balance hormones, and promote stable energy throughout the day.
Intermittent fasting isn’t about restriction or going hungry, it’s about creating space for your body to reset. It’s a way to support overall wellbeing without extreme diets or rigid rules.
Potential Benefits of Intermittent Fasting
Many women report that intermittent fasting helps them feel clearer, lighter, more energised. and more in tune with their natural hunger cues. That’s partly because fasting supports digestion, giving the gut time to rest and repair. It may also help regulate hormones like insulin, cortisol, and even estrogen - key players in perimenopause and menopause health.
While results vary, research suggests intermittent fasting may:
- Support blood sugar regulation and insulin sensitivity
- Reduce inflammation
- Improve digestion and reduce bloating
- Encourage fat metabolism and steady energy
- Enhance mental clarity and focus
- Support healthy aging by promoting cellular repair
- Improve sleep
When Fasting Might Not Be Right for You
Intermittent fasting isn’t suitable for everyone. It may not be appropriate if you are pregnant, breastfeeding, under high stress, or have a history of disordered eating.
If you have thyroid conditions, blood sugar instability, or adrenal fatigue, fasting could add stress rather than reduce it. You may also need to adjust during your luteal phase if you are still having a regular menstrual cycle. In these cases, gentle meal spacing or balanced nutrition might be more effective.
The key is to listen to your body. Feeling dizzy, anxious, or overly fatigued are signs that fasting may not be serving you. Always consult a healthcare professional before making major changes to your eating routine.
How to Try Intermittent Fasting Safely
If you’re curious about trying intermittent fasting, start gradually and observe how your body responds. You don’t need to jump straight to long fasting windows. Try these gentle steps:
1. Work out your average ‘fasting’ period currently. This is the time between your last bite at night (including snacks!) and your first meal the next day. For example, if you finish dinner at 8 PM and eat breakfast at 6 AM, your fasting window is 10 hours. Start by finishing dinner a little earlier, say by 7 PM, and aim to have breakfast no earlier than 7 AM. Let your body adjust, then gradually extend the window toward 12–16 hours, depending on what works best for you.
2. Stay hydrated. Drink plenty of water and herbal teas throughout the fasting period.
3. Eat nutrient dense meals. Break your fast with balanced whole food meals that include protein, fibre, and healthy fats.
4. Avoid processed foods. Focus on whole, minimally processed ingredients for sustained energy, especially when you break your fast.
5. Prioritise rest. Good sleep supports hormone balance and recovery.
Most importantly, track how you feel. Fasting should leave you clear headed and energised, not depleted or anxious.
Fasting and Hormones in Midlife
For women in perimenopause and menopause, hormonal changes can make the body more sensitive to stress. While intermittent fasting can improve insulin regulation, overdoing it can raise cortisol levels and worsen fatigue.
A flexible approach often works best, some women choose to fast a few days a week, rather than daily. Or you might decide to flex your fasting window between 12-16 hours each day depending on your cycle, schedule and how your body is feeling. Combining fasting with nutrient rich foods and mindful self care can help balance the benefits and reduce strain.
Sustainable Health Beyond Fasting
Intermittent fasting can be a helpful tool, but it’s only one piece of the wellbeing puzzle. The biggest impact comes from daily habits that support your body over time:
• Eating balanced meals with whole foods and lean proteins and making it a priority to include protein when you break your fast
• Moving your body regularly
• Managing stress and getting enough rest
• Staying hydrated and limiting processed foods
True health isn’t about strict rules, it’s about balance, awareness, and consistency.
Final Thoughts
Intermittent fasting can be an effective way to reset energy, improve digestion, and support hormone balance, especially when done gently and with awareness. But it’s not the only approach to feeling your best.
If fasting feels stressful or restrictive, focus on nourishing your body with regular meals, quality sleep, and mindful movement instead. Midlife is about tuning in to what works for you, not following the latest trend.
If you’re keen to give intermittent fasting a go, why not try my 7 Day Fresh Start Program. It combines the benefits of intermittent fasting with nutritional support to make the transition smoother and more effective.
And if you’d like to know more, please reach out to me at any time.
If you found this article helpful, you may enjoy reading:
Boost Energy Naturally During Perimenopause
Simple Nutrition Tips with No Counting Calories!
How to Eat for Energy After 40
Further Reading
Should You Try Intermittent Fasting for Weight Loss – Harvard Health