Intermittent Fasting: Is It Worth Trying During Perimenopause and Beyond?

You may have heard about intermittent fasting (IF) as a way to support weight loss or improve your health — and yes, the research is growing. But is it the magic bullet? Not quite. When done mindfully, however, it can be a helpful tool (not a quick fix) in your menopause health toolkit.

Common Types of Intermittent Fasting

Time-Restricted Eating (16:8 or 18:6)This involves eating all your meals within a set time window each day. For example:

• 16:8 means you eat within an 8-hour window (e.g. 10am–6pm) and fast for the remaining 16 hours.

• 18:6 is a slightly longer fast, with eating limited to 6 hours.

During the fasting period, you're allowed non-caloric drinks like water, black coffee, and green tea.

The 5:2 MethodThis popular approach means you eat normally five days of the week, and on the other two non-consecutive days, you reduce your intake to around 500 calories.These fasting days can be flexible and are spaced out (for example: Monday and Thursday).

Alternate-Day FastingAs the name suggests, this involves fasting every other day. On fasting days, you might either skip food completely or stick to a very low-calorie intake, while eating normally on the other days.

What Are the Benefits?

Emerging research shows that intermittent fasting can support:

• Better blood sugar control and improved insulin sensitivity

• Healthier cholesterol levels (improvements in HDL, LDL and triglycerides)

• Modest weight loss — around 1–2kg per month for some people

• Longevity and healthy aging markers

• And for many, it’s a routine that feels simple and sustainable over time

But here's the key: the biggest benefits are seen in metabolic health, not just weight loss. Think of it as a way to reset, not punish your body.

 

A Smarter Way to Fast

If you’re considering intermittent fasting, it’s important to do it in a way that supports your muscle, metabolism and gut health — especially during perimenopause and postmenopause.

In my opinion and from the research that I have read, it seems that 12-14 hours fasting with a 10-12 hour eating window is ideal for women from peri to post menopause. Fasting for longer periods can lead to muscle breakdown, which is not ideal.

Here’s how to get the most from IF:

• Break your fast with real, whole foods. This is not a pass to binge on ultra-processed meals — that will cancel out the benefits.

• Don’t skip your protein or fibre! You still need enough of both to protect your muscle mass and nourish your gut.

• Pair it with movement. Resistance training during or after your eating window helps preserve muscle (which naturally declines with age).

• Consider an early dinner. Fasting from 6–7pm to 8–9am gives your body the best shot To ease the transition:

 

Ideal Schedule for Women in Midlife

A gentle, sustainable fasting schedule might look like:

Fast from 7pm to 7–9am, or 8pm to 8–10am.This way, you can still fit in three balanced meals, helping you meet your protein and fibre targets for the day — key nutrients for hormone support, muscle maintenance and gut health.

Final Thoughts

Intermittent fasting can be a helpful strategy, especially for improving your metabolic health during the menopause transition. But it’s not about perfection — it’s about consistency, balance, and making it work for your body and lifestyle.

If you're curious about trying intermittent fasting, or want to make sure you're doing it in a way that supports your long-term health — I'm here to help.

Book a consultation and let's create a personalised nutrition plan that fits your unique needs in perimenopause and beyond.