Is Fasting a Good Idea for Menopausal Women?
This is a question that I am asked all the time.
Fasting, and intermittent fasting, has become one of the biggest health trends in recent years, and many women see it as a way to regain control over their weight and energy levels.
BUT, when you’re navigating perimenopause or menopause, your body is going through big hormonal changes. This means that what worked for you in your 30s (or even early 40s) might not be the best approach now.
So, is fasting a good idea for menopausal women, or could it actually be doing more harm than good?
What Is Intermittent Fasting?
There are lots of different versions of intermittent fasting (IF), which essentially is a way of eating that alternates between periods of eating and not eating.
The most common versions include:
16:8: Fasting for 16 hours, then eating within an 8-hour window (e.g. 11am–7pm).
5:2: Eating normally for 5 days, then reducing calories to ~500–600 on 2 non-consecutive days.
12:12: A gentler version, with a 12-hour overnight fast (e.g. 7pm–7am).
The idea is to give your digestive system a rest, improve blood sugar control, and encourage your body to burn fat more efficiently.
Sounds simple? But the female body, especially during menopause, is more complex than most fasting plans account for.
Why Menopause Changes Everything
During perimenopause and menopause, oestrogen and progesterone levels fluctuate, and then decline. And we need to remember that our sex hormones also influence metabolism, muscle mass, stress response, and blood sugar regulation.
As oestrogen drops, it’s common to notice:
Increased abdominal fat
Blood sugar spikes and crashes
Slower metabolism
Poorer sleep
Heightened stress response (hello, cortisol!)
Because fasting can trigger stress hormones like cortisol, it may not always be supportive, especially if your body is already under hormonal stress.
The Potential Benefits of Intermittent Fasting in Menopause
However, fasting isn’t all bad news. When done with a plan and in a way that works for your own body, it can offer certain benefits:
1. Improved Insulin Sensitivity
As we age, we can become more insulin-resistant, meaning our bodies don’t handle carbohydrates as efficiently. Research suggests that intermittent fasting may improve insulin sensitivity, helping to steady blood sugar levels and reduce cravings.
2. Digestive Rest
Many menopausal women experience bloating or sluggish digestion. Extending the overnight fast (e.g. for 12–13 hours) can give the gut time to repair and rest, improving comfort and digestion.
3. Mental Clarity
Some women report feeling more focused and energised after a short fasting period. This might be due to steadier blood sugar levels and reduced inflammation.
4. Weight Management
Although fasting isn’t a magic bullet for weight loss, it can help some women manage their weight effectively.
The Risks of Fasting During Menopause
BUT, for many women in perimenopause or menopause, fasting is not always a good idea, especially if it’s too strict or prolonged.
1. Increased Stress Hormones
Long fasts can raise cortisol levels (your body’s stress hormone). Higher cortisol makes it harder to lose belly fat, and can worsen anxiety, irritability, and sleep problems.
2. Muscle Loss
As oestrogen drops, women naturally lose muscle mass, which slows metabolism. Fasting without enough protein or resistance training can speed up this loss, making weight management harder in the long term.
3. Blood Sugar Crashes
Some women experience shakiness, headaches, or mood swings when fasting, all signs of blood sugar imbalance. This is particularly common if you skip breakfast after a poor night’s sleep or consume caffeine on an empty stomach.
4. Hormone Disruption
Your body perceives fasting as a stressor. In younger women, this can suppress reproductive hormones; in menopause, it can amplify symptoms like hot flushes, fatigue, and brain fog.
There is a More Sustainable Approach
Instead of rigid fasting windows, a more balanced approach tends to work best for menopausal women. Think of it as “metabolic flexibility”, training your body to burn energy efficiently without deprivation or stress.
Give this a go:
Start with 12:12. A 12-hour overnight fast is a natural and easy way to give your body a break. Finish dinner by 7pm, and have breakfast around 7am.
Prioritise protein. Every meal should include a good-quality protein source (eggs, fish, chicken, Greek yoghurt, tofu, beans + pulses) to support muscle and satiety.
Avoid fasting on high-stress days. If you’ve slept poorly, feel anxious, or are dealing with extra pressure, eat something nourishing instead of pushing through a fast.
Stay hydrated. Water, herbal teas, and electrolytes (read my blog on electrolytes HERE) can help prevent headaches and fatigue during fasting hours.
Focus on nourishment, not restriction. Fasting should never feel punishing, it’s about supporting your body, not fighting it.
So, is Fasting Good for Menopausal Women?
The answer is – it depends!
A gentle, flexible fasting routine, such as a 12–13-hour overnight fast (which can be slowly increased to no more than 14–16 hours, depending on the individual), can support digestion, energy balance, and blood sugar stability for many women. But prolonged or extreme fasting may do more harm than good by increasing stress hormones and slowing metabolism.
As always, the best approach is one that is designed just for you, respects your body’s signals and supports hormonal balance.
Finding What Works for You
If you’re confused about whether fasting fits into your menopause journey, you’re not alone. Every woman’s metabolism, stress levels, and hormonal landscape are different, which is why a personalised approach matters so much.
Fasting can be a useful tool, but it’s not a miracle fix, and it’s certainly not for everyone. During menopause, your body needs balance, nourishment, and consistency, not restriction or punishment.
If you’d like to find out more about how intermittent fasting may be helpful for you, and how to find a way of eating that supports your hormones, your body, and your life – no one-size-fits-all fasting plan required – then book a free call with me HERE, or drop me an email at zara@zarawatt.com