January 31, 2025 • 14 mins
Intermittent Fasting During Menopause: Benefits, Challenges, and Practical Tips
In this episode of 'Joyful Menopause,' host Lynda Enright explores the nuances of intermittent fasting for women undergoing perimenopause and menopause. The discussion covers how hormonal changes during this stage of life interact with intermittent fasting, potential benefits like improved metabolic health and reduced inflammation, and challenges such as increased cortisol levels.
Lynda also shares practical advice for approaching fasting safely and effectively, including starting with shorter fasting windows and maintaining a nutrient-rich diet. Real-life experiences of two women illustrate how fasting can be tailored to individual needs. Listeners are encouraged to consult with healthcare providers and to listen to their bodies when considering intermittent fasting.
00:00 Introduction to Intermittent Fasting
01:11 Understanding Intermittent Fasting Methods
02:32 Hormonal Impacts of Fasting
04:15 Benefits of Intermittent Fasting
06:47 Risks and Considerations
07:54 Practical Tips for Safe Fasting
11:07 Real-Life Success Stories
13:28 Conclusion and Final Thoughts
When you're ready, here are 3 ways I can help you to feel your best during perimenopause and menopause:
1. Want more science-backed health tips? Click here to sign up for my free weekly newsletter for practical advice on navigating menopause with confidence:
2. Click here to get the free guide: 5 Natural Ways To Reduce Menopause Symptoms.
2. For more information about Lynda and how she supports women on their health journey, click here to learn more.
3. Interested in seeing if nutrition coaching with Lynda is right for you? Click here to book a free discovery call with Lynda.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
You've heard about intermittentfasting.
(00:01):
Maybe you found it to be amazingfor you, or maybe you've been
uncertain to try it because youaren't sure if it's best for you
during this time in your life.
I'm your host Lynda Enright, andwherever you are at today on
Joyful Menopause, we will makesense of a topic that has been
generating a lot of buzz forsome time.
Intermittent fasting and morespecifically how it may be good
(00:22):
or bad for a woman during theyears of perimenopause and
menopause.
We'll cover how intermittentfasting interacts with the
unique hormonal changes thatwomen experience during this
stage of life.
We'll talk about its potentialbenefits, the challenges to
watch out for, and how toapproach it safely and
effectively.
Plus, I'll share some real lifestories from women I've worked
(00:42):
with so you can see how it playsout in everyday life.
If you've ever wondered whetherintermittent fasting is right
for you or how to make it workfor your body, you're in the
right place.
Let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Lynda Enright, hasspent the last 25 years helping
women to thrive in midlife.
Here you'll find science basedpractical advice that you can
(01:03):
start using today to get realresults for your health.
Welcome to Joyful Menopause.
Intermittent fasting is a way ofstructuring your eating by
cycling between periods ofeating and fasting.
There are different methods, butthe most common ones include the
16 8 method, where you fast for16 hours and then you eat during
an eight hour window.
(01:25):
The 5 2 method, where you eatnormally for five days and
restrict calories for two nonconsecutive days.
Or a 12 to 14 hour fastingwindow, which can be a more
gentle and accessible startingpoint for many women.
I'm going to focus on that 16, 8or 12 to 14 hour fasting window
today.
Not so much about the 5, 2.
(01:45):
I find that not to be quite socommon in women that I'm working
with.
Research suggests thatintermittent fasting can have a
lot of benefits.
It can improve metabolic health,can reduce inflammation, and it
may be helpful in promotingweight loss.
But the key is, it's not aboutdepriving yourself.
I have had many women coming tome telling me they're
(02:05):
intermittent fasting and they'reforcing themselves within a
state of significant hunger tonot eat until noon because they
think that's the best thing todo.
But imagine what message thatsends to your body.
stress, alarm, and with that cancome energy conservation, not
energy burn.
Good intermittent fasting isabout giving your body time to
(02:26):
rest and reset, which can beespecially valuable during
perimenopause and menopause.
So I want to start today withthree ways that intermittent
fasting affects women inperimenopause and menopause.
First, let's talk about estrogenand progesterone.
During menopause, estrogen andprogesterone levels naturally
fluctuate and eventually theydecline.
These shifts can slow down yourmetabolism, they can increase
(02:49):
insulin resistance, they canlead to weight gain,
particularly around the abdomen.
Intermittent fasting can helpcounter some of these effects by
improving insulin sensitivityand reducing oxidative stress.
But here's what's important.
It needs to be done carefullyand thoughtfully because fasting
can sometimes signal your bodyto hold on to weight or disrupt
(03:10):
hormone levels even further.
Number two, DHEA is a hormonethat your body naturally
produces that helps to makeother hormones including
estrogen and testosterone.
Fasting may lower your naturallevels of DHEA.
This can be a double edgedsword.
It's great for reducing thingslike breast cancer risk, but it
might also exacerbate lowestrogen symptoms like dry skin,
(03:34):
low libido, and bone healthissues.
So what do we do about it?
How do we solve this?
You can combine intermittentfasting with a nutrient rich
diet to keep your body balanced.
And third, fasting cantemporarily increase cortisol,
which is your stress hormone.
For women already dealing withstress, this can worsen symptoms
(03:54):
like hot flashes, poor sleep orfatigue.
So choosing a gentle fastingapproach and listening to your
body can make intermittentfasting work for you without it
being an added stressor on yoursystem.
Today, we're talking aboutintermittent fasting for women
during perimenopause andmenopause.
We've started with what it isand how it affects women during
midlife.
(04:15):
And now let's shift gears andtalk about the benefits.
When done correctly,intermittent fasting can offer
some amazing benefits, includingweight management.
Intermittent fasting helpsregulate insulin, which is the
hormone responsible for fatstorage.
With lower insulin levels, yourbody may be more able to shift
into fat burning mode,especially during fasting
(04:36):
windows.
For some women, this can beparticularly effective for
addressing abdominal fatstorage, which is a common
frustration for women duringmenopause.
Belly fat isn't just cosmetic,it's linked to metabolic issues,
so losing it can improve overallhealth.
Menopause increases the risk ofinsulin resistance, meaning your
body becomes less effective atmanaging blood sugar levels, and
(04:58):
fasting can give your body achance to recalibrate and become
more sensitive to insulin,reducing your risk of type 2
diabetes and helping with steadyenergy levels throughout the
day.
Have you ever noticed how eatinga heavy meal can leave you
feeling sluggish?
Fasting can also give your braina break from processing a
constant stream of nutrients.
So it may be helpful in reducingbrain fog as well.
(05:20):
For some women, it can stimulatethe production of something
called brain derivedneurotrophic factor or BDNF,
which is a protein that supportscognitive function, learning,
and memory.
This can be a really big dealfor women dealing with brain fog
during menopause.
Then chronic inflammation.
I talk a lot about inflammationin, everything I do.
It's a silent contributor tomany menopause related issues
(05:44):
like joint pain, fatigue, andeven heart disease.
Fasting reduces inflammatorymarkers in the body, giving you
a better chance to feel moreenergized and experience less
stiffness.
Fasting can also help toregulate circadian rhythms by
aligning your eating schedulewith your body's natural day
night cycle.
Many women report that they fallasleep more easily and stay
(06:04):
asleep longer once they'veadopted a consistent fasting
routine.
Fasting can also improvecholesterol profiles by reducing
LDL, the bad cholesterol, aswell as triglycerides.
While, increasing HDL, the goodcholesterol, this is especially
important because as we getolder and through the years of
menopause, our risk of heartdisease increases.
And lastly, fasting can giveyour digestive system a break
(06:27):
during fasting periods, and thenit can overall improve your gut
health.
Your body has time to repair andreduce bloating, gas, or
discomfort that often can comewith hormone shifts.
A reminder, this doesn't meanwe're doing anything extreme.
It means creating a gentleapproach that supports your good
health rather than adding astressor to your system.
On that note, I want to alsoaddress for a minute some of the
(06:50):
risks and things you might wantto consider.
While intermittent fasting has alot to offer, it's definitely
not for everyone.
So here are some importantthings to keep in mind.
Long fasting windows can disruptreproductive hormones, leading
to symptoms like mood swings orfatigue.
If fasting leaves you feelingdrained or irritable, it's a
sign to adjust your approach.
(07:10):
In women with a history ofeating disorders, adrenal
fatigue, or conditions likePCOS, should talk with the
health care provider beforetrying intermittent fasting.
We've been talking today aboutintermittent fasting, a topic
that I get asked about all thetime.
And lastly, I want to give youpractical tips you can use to
incorporate intermittent fastingsafely into your life if you
think this is a good approachfor you.
(07:32):
And remember to ask for help.
If you're not sure if this isbest for you and you want to
learn more, feel free to contactme.
I work with women during thisphase of life to help find the
best plan that is right for you.
Everybody's unique.
I say that all the time.
You are an individual and forintermittent fasting to work
well for your body, it'sessential to approach it
thoughtfully and decide reallyif it's the best fit for you.
(07:54):
So here's some strategies thatcan help you to get started
safely and sustainably.
First, start slow.
You could begin with just a 12hour fasting window, such as
stopping eating after dinner andwaiting until breakfast the next
morning.
Once your body starts adjustingto that, particularly if you
used to eat late in the evening,you get adjusted to that and
(08:14):
then you start extending thatwindow a bit.
But remember, you don't have togo 16 hours in order to get
these benefits.
Think about your timing eatingearlier may align better with
your body's circadian rhythmsWhich I've already talked about
and it can reduce nighttimecravings and improve your
digestion So you can tryfinishing your last meal maybe
by 6 or 7 p.
m It might be too hard on yoursystem to fast every day.
(08:37):
So you could consider fastingtwo or three days over a week or
every other day.
So you could do this, but do itin a limited time period, doing
that 12, 14, 16 hour fast, butjust doing it maybe every other
day.
So this can give your body someof the benefits without
overloading your system and thenbecoming a negative stressor.
It's very important to pairfasting with a nutrient rich
(08:59):
diet.
I can't say that enough.
This doesn't mean we're justcutting out food.
It means that it's reallyimportant that we make sure the
choices we're making are rich innutrition.
So what you eat when you do eatis just as important or maybe
more important than the fastingwindow itself.
Focusing on lean proteins likechicken, salmon, legumes to
support muscle health.
(09:19):
Choosing healthy fats likeavocados, nuts, olive oil for
hormone production.
And adding fiber rich vegetableslike leafy greens, broccoli, or
cauliflower to stabilize bloodsugar and improve digestion.
And then also whole grains,things like quinoa or farro can
give you energy and sustainedenergy throughout your day.
Also, don't add heavilyprocessed foods.
(09:42):
We want to avoid added sugarsand alcohol, which can spike
insulin and undo some of thebenefits that you might get from
fasting.
Fasting periods can sometimesleave you feeling dehydrated, so
drinking plenty of water, herbaltea, or even bone broth can
really help to stay hydrated andprovide some good nutrients too.
Be kind to your body withexercise.
(10:02):
High intensity workouts duringfasting windows can increase
cortisol levels which candisrupt hormones and leave you
feeling exhausted.
Probably the most importantthing is to listen to your body.
If you notice signals likefatigue or irritability, it's a
sign to reassess.
Shorten your fasting window, addmore nutrient dense calories, or
take a break from fastingaltogether.
(10:24):
Everyone's body is different,and what works for someone else
might not work for you.
You might want to considersupplementation during fasting,
your body may need a littleextra support.
Some supplements, likemagnesium, can help with sleep.
Omega 3s are important to reduceinflammation, and vitamin D is
important for bone health aswell as immune health.
But again, not everyone needs tosupplement, so it's important to
(10:46):
consult with a dietitian to seewhat supplements might be
helpful for you.
And lastly, plan ahead.
This is something I say for allareas, but fasting is important,
really important to do this.
Fasting works best when it'spart of a structured routine.
It can be very helpful to planand prepare meals in advance so
you're not scrambling to findsomething nourishing during your
(11:07):
eating window.
Before we go, I want to give youtwo examples of women I've
worked with and how intermittentfasting worked or did not for
them.
Claire had tried intermittentfasting before we started
working together.
Per the recommendations from herpersonal trainer, she was
waiting until noon to eat herfirst meal.
It didn't feel good.
She was starving, but shethought that's what she had to
do to technically beintermittent fasting.
(11:27):
So when we started workingtogether, I worked with Claire
to figure out what benefits shesaw from fasting and what was
the downside.
The downside was that she wasstarving by the time noon came,
and then she found herselfmunching all afternoon and
having a huge dinner because shejust couldn't catch up.
She felt tired, she didn't havea lot of energy, she wasn't
feeling great about herworkouts, but she felt like
(11:48):
that's what she was supposed tobe doing.
Unfortunately, she also wasn'tseeing any weight loss, which
was the reason she started it inthe first place.
When we backed off and gave hera 12 or 13 hour window of
fasting, she felt a lot better.
She found that it helped to keepher blood sugars regulated and
it really helped her to notsnack all day long, which was
particularly beneficial becauseshe worked from home and it
could be challenging to not keepheading to the kitchen.
(12:10):
Overall, she just said she feltso much better nourished and she
was making better food choicesall day long and she lost
weight.
So with some small changes andshortening her window, Claire
really found intermittentfasting to be helpful for her.
On the other hand, it didn'twork as well for my client Mary.
Mary's a nurse.
She works 12 hour shifts, threedays a week.
Again, she was told intermittentfasting was the answer to her
(12:31):
weight loss struggles and wouldbe helpful to deal with her
menopause symptoms.
So she was trying really hard tomake it work for her.
She found it a bit easier on herdays off, but it was next to
impossible when she was working.
Not eating to start her day madeher feel brain fog, her energy
was low, and by the time she ateshe found herself grabbing
something from the cafeteriathat was quick and full of
(12:52):
refined carbs and sugar.
But even on her days off, shedidn't feel great.
She wanted to work out firstthing and she'd get shaky and
she didn't have a very goodworkout.
She was trying so hard, but itjust wasn't working for her body
and her schedule.
So I helped Mary to focus onnourishing foods in a balanced
way throughout her day.
When she ate breakfast on herway to work and had something
small before her workout, shefelt stronger and had more
(13:14):
energy.
I gave Mary permission to dowhat was right for her and to
stop listening to all the thingsthat led her to believe that
there was only one answer.
She got the same results, hersymptoms improved, she lost
weight, and she did it in a waythat worked for her.
What's the takeaway?
Everyone's body is different.
There are many tools that areavailable to help you reach your
health goals.
(13:34):
Intermittent fasting is one ofthose tools, but it's not a one
size fits all solution.
For some women, it may be apowerful way to support your
health during perimenopause andmenopause, but the key is to
approach it with balance andflexibility.
Listen to your body, makeadjustments as needed.
Don't be afraid to experiment.
and ask for help if you needsupport.
My contact information is in thenotes.
(13:56):
Send me a message and let's chatif you're struggling with
symptoms of perimenopause ormenopause or frustrating weight
gain, I can help you find thesolution that will work for you.
Thank you for joining me ontoday's episode of Joyful
Menopause.
If you found this helpful,please share it with a friend or
leave a review.
It helps more women find thisresource until next time, take
care of yourself and be well.
You've heard about intermittentfasting.
(00:01):
Maybe you found it to be amazingfor you, or maybe you've been
uncertain to try it because youaren't sure if it's best for you
during this time in your life.
I'm your host Lynda Enright, andwherever you are at today on
Joyful Menopause, we will makesense of a topic that has been
generating a lot of buzz forsome time.
Intermittent fasting and morespecifically how it may be good
(00:22):
or bad for a woman during theyears of perimenopause and
menopause.
We'll cover how intermittentfasting interacts with the
unique hormonal changes thatwomen experience during this
stage of life.
We'll talk about its potentialbenefits, the challenges to
watch out for, and how toapproach it safely and
effectively.
Plus, I'll share some real lifestories from women I've worked
(00:42):
with so you can see how it playsout in everyday life.
If you've ever wondered whetherintermittent fasting is right
for you or how to make it workfor your body, you're in the
right place.
Let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Lynda Enright, hasspent the last 25 years helping
women to thrive in midlife.
Here you'll find science basedpractical advice that you can
(01:03):
start using today to get realresults for your health.
Welcome to Joyful Menopause.
Intermittent fasting is a way ofstructuring your eating by
cycling between periods ofeating and fasting.
There are different methods, butthe most common ones include the
16 8 method, where you fast for16 hours and then you eat during
an eight hour window.
(01:25):
The 5 2 method, where you eatnormally for five days and
restrict calories for two nonconsecutive days.
Or a 12 to 14 hour fastingwindow, which can be a more
gentle and accessible startingpoint for many women.
I'm going to focus on that 16, 8or 12 to 14 hour fasting window
today.
Not so much about the 5, 2.
(01:45):
I find that not to be quite socommon in women that I'm working
with.
Research suggests thatintermittent fasting can have a
lot of benefits.
It can improve metabolic health,can reduce inflammation, and it
may be helpful in promotingweight loss.
But the key is, it's not aboutdepriving yourself.
I have had many women coming tome telling me they're
(02:05):
intermittent fasting and they'reforcing themselves within a
state of significant hunger tonot eat until noon because they
think that's the best thing todo.
But imagine what message thatsends to your body.
stress, alarm, and with that cancome energy conservation, not
energy burn.
Good intermittent fasting isabout giving your body time to
(02:26):
rest and reset, which can beespecially valuable during
perimenopause and menopause.
So I want to start today withthree ways that intermittent
fasting affects women inperimenopause and menopause.
First, let's talk about estrogenand progesterone.
During menopause, estrogen andprogesterone levels naturally
fluctuate and eventually theydecline.
These shifts can slow down yourmetabolism, they can increase
(02:49):
insulin resistance, they canlead to weight gain,
particularly around the abdomen.
Intermittent fasting can helpcounter some of these effects by
improving insulin sensitivityand reducing oxidative stress.
But here's what's important.
It needs to be done carefullyand thoughtfully because fasting
can sometimes signal your bodyto hold on to weight or disrupt
(03:10):
hormone levels even further.
Number two, DHEA is a hormonethat your body naturally
produces that helps to makeother hormones including
estrogen and testosterone.
Fasting may lower your naturallevels of DHEA.
This can be a double edgedsword.
It's great for reducing thingslike breast cancer risk, but it
might also exacerbate lowestrogen symptoms like dry skin,
(03:34):
low libido, and bone healthissues.
So what do we do about it?
How do we solve this?
You can combine intermittentfasting with a nutrient rich
diet to keep your body balanced.
And third, fasting cantemporarily increase cortisol,
which is your stress hormone.
For women already dealing withstress, this can worsen symptoms
(03:54):
like hot flashes, poor sleep orfatigue.
So choosing a gentle fastingapproach and listening to your
body can make intermittentfasting work for you without it
being an added stressor on yoursystem.
Today, we're talking aboutintermittent fasting for women
during perimenopause andmenopause.
We've started with what it isand how it affects women during
midlife.
(04:15):
And now let's shift gears andtalk about the benefits.
When done correctly,intermittent fasting can offer
some amazing benefits, includingweight management.
Intermittent fasting helpsregulate insulin, which is the
hormone responsible for fatstorage.
With lower insulin levels, yourbody may be more able to shift
into fat burning mode,especially during fasting
(04:36):
windows.
For some women, this can beparticularly effective for
addressing abdominal fatstorage, which is a common
frustration for women duringmenopause.
Belly fat isn't just cosmetic,it's linked to metabolic issues,
so losing it can improve overallhealth.
Menopause increases the risk ofinsulin resistance, meaning your
body becomes less effective atmanaging blood sugar levels, and
(04:58):
fasting can give your body achance to recalibrate and become
more sensitive to insulin,reducing your risk of type 2
diabetes and helping with steadyenergy levels throughout the
day.
Have you ever noticed how eatinga heavy meal can leave you
feeling sluggish?
Fasting can also give your braina break from processing a
constant stream of nutrients.
So it may be helpful in reducingbrain fog as well.
(05:20):
For some women, it can stimulatethe production of something
called brain derivedneurotrophic factor or BDNF,
which is a protein that supportscognitive function, learning,
and memory.
This can be a really big dealfor women dealing with brain fog
during menopause.
Then chronic inflammation.
I talk a lot about inflammationin, everything I do.
It's a silent contributor tomany menopause related issues
(05:44):
like joint pain, fatigue, andeven heart disease.
Fasting reduces inflammatorymarkers in the body, giving you
a better chance to feel moreenergized and experience less
stiffness.
Fasting can also help toregulate circadian rhythms by
aligning your eating schedulewith your body's natural day
night cycle.
Many women report that they fallasleep more easily and stay
(06:04):
asleep longer once they'veadopted a consistent fasting
routine.
Fasting can also improvecholesterol profiles by reducing
LDL, the bad cholesterol, aswell as triglycerides.
While, increasing HDL, the goodcholesterol, this is especially
important because as we getolder and through the years of
menopause, our risk of heartdisease increases.
And lastly, fasting can giveyour digestive system a break
(06:27):
during fasting periods, and thenit can overall improve your gut
health.
Your body has time to repair andreduce bloating, gas, or
discomfort that often can comewith hormone shifts.
A reminder, this doesn't meanwe're doing anything extreme.
It means creating a gentleapproach that supports your good
health rather than adding astressor to your system.
On that note, I want to alsoaddress for a minute some of the
(06:50):
risks and things you might wantto consider.
While intermittent fasting has alot to offer, it's definitely
not for everyone.
So here are some importantthings to keep in mind.
Long fasting windows can disruptreproductive hormones, leading
to symptoms like mood swings orfatigue.
If fasting leaves you feelingdrained or irritable, it's a
sign to adjust your approach.
(07:10):
In women with a history ofeating disorders, adrenal
fatigue, or conditions likePCOS, should talk with the
health care provider beforetrying intermittent fasting.
We've been talking today aboutintermittent fasting, a topic
that I get asked about all thetime.
And lastly, I want to give youpractical tips you can use to
incorporate intermittent fastingsafely into your life if you
think this is a good approachfor you.
(07:32):
And remember to ask for help.
If you're not sure if this isbest for you and you want to
learn more, feel free to contactme.
I work with women during thisphase of life to help find the
best plan that is right for you.
Everybody's unique.
I say that all the time.
You are an individual and forintermittent fasting to work
well for your body, it'sessential to approach it
thoughtfully and decide reallyif it's the best fit for you.
(07:54):
So here's some strategies thatcan help you to get started
safely and sustainably.
First, start slow.
You could begin with just a 12hour fasting window, such as
stopping eating after dinner andwaiting until breakfast the next
morning.
Once your body starts adjustingto that, particularly if you
used to eat late in the evening,you get adjusted to that and
(08:14):
then you start extending thatwindow a bit.
But remember, you don't have togo 16 hours in order to get
these benefits.
Think about your timing eatingearlier may align better with
your body's circadian rhythmsWhich I've already talked about
and it can reduce nighttimecravings and improve your
digestion So you can tryfinishing your last meal maybe
by 6 or 7 p.
m It might be too hard on yoursystem to fast every day.
(08:37):
So you could consider fastingtwo or three days over a week or
every other day.
So you could do this, but do itin a limited time period, doing
that 12, 14, 16 hour fast, butjust doing it maybe every other
day.
So this can give your body someof the benefits without
overloading your system and thenbecoming a negative stressor.
It's very important to pairfasting with a nutrient rich
(08:59):
diet.
I can't say that enough.
This doesn't mean we're justcutting out food.
It means that it's reallyimportant that we make sure the
choices we're making are rich innutrition.
So what you eat when you do eatis just as important or maybe
more important than the fastingwindow itself.
Focusing on lean proteins likechicken, salmon, legumes to
support muscle health.
(09:19):
Choosing healthy fats likeavocados, nuts, olive oil for
hormone production.
And adding fiber rich vegetableslike leafy greens, broccoli, or
cauliflower to stabilize bloodsugar and improve digestion.
And then also whole grains,things like quinoa or farro can
give you energy and sustainedenergy throughout your day.
Also, don't add heavilyprocessed foods.
(09:42):
We want to avoid added sugarsand alcohol, which can spike
insulin and undo some of thebenefits that you might get from
fasting.
Fasting periods can sometimesleave you feeling dehydrated, so
drinking plenty of water, herbaltea, or even bone broth can
really help to stay hydrated andprovide some good nutrients too.
Be kind to your body withexercise.
(10:02):
High intensity workouts duringfasting windows can increase
cortisol levels which candisrupt hormones and leave you
feeling exhausted.
Probably the most importantthing is to listen to your body.
If you notice signals likefatigue or irritability, it's a
sign to reassess.
Shorten your fasting window, addmore nutrient dense calories, or
take a break from fastingaltogether.
(10:24):
Everyone's body is different,and what works for someone else
might not work for you.
You might want to considersupplementation during fasting,
your body may need a littleextra support.
Some supplements, likemagnesium, can help with sleep.
Omega 3s are important to reduceinflammation, and vitamin D is
important for bone health aswell as immune health.
But again, not everyone needs tosupplement, so it's important to
(10:46):
consult with a dietitian to seewhat supplements might be
helpful for you.
And lastly, plan ahead.
This is something I say for allareas, but fasting is important,
really important to do this.
Fasting works best when it'spart of a structured routine.
It can be very helpful to planand prepare meals in advance so
you're not scrambling to findsomething nourishing during your
(11:07):
eating window.
Before we go, I want to give youtwo examples of women I've
worked with and how intermittentfasting worked or did not for
them.
Claire had tried intermittentfasting before we started
working together.
Per the recommendations from herpersonal trainer, she was
waiting until noon to eat herfirst meal.
It didn't feel good.
She was starving, but shethought that's what she had to
do to technically beintermittent fasting.
(11:27):
So when we started workingtogether, I worked with Claire
to figure out what benefits shesaw from fasting and what was
the downside.
The downside was that she wasstarving by the time noon came,
and then she found herselfmunching all afternoon and
having a huge dinner because shejust couldn't catch up.
She felt tired, she didn't havea lot of energy, she wasn't
feeling great about herworkouts, but she felt like
(11:48):
that's what she was supposed tobe doing.
Unfortunately, she also wasn'tseeing any weight loss, which
was the reason she started it inthe first place.
When we backed off and gave hera 12 or 13 hour window of
fasting, she felt a lot better.
She found that it helped to keepher blood sugars regulated and
it really helped her to notsnack all day long, which was
particularly beneficial becauseshe worked from home and it
could be challenging to not keepheading to the kitchen.
(12:10):
Overall, she just said she feltso much better nourished and she
was making better food choicesall day long and she lost
weight.
So with some small changes andshortening her window, Claire
really found intermittentfasting to be helpful for her.
On the other hand, it didn'twork as well for my client Mary.
Mary's a nurse.
She works 12 hour shifts, threedays a week.
Again, she was told intermittentfasting was the answer to her
(12:31):
weight loss struggles and wouldbe helpful to deal with her
menopause symptoms.
So she was trying really hard tomake it work for her.
She found it a bit easier on herdays off, but it was next to
impossible when she was working.
Not eating to start her day madeher feel brain fog, her energy
was low, and by the time she ateshe found herself grabbing
something from the cafeteriathat was quick and full of
(12:52):
refined carbs and sugar.
But even on her days off, shedidn't feel great.
She wanted to work out firstthing and she'd get shaky and
she didn't have a very goodworkout.
She was trying so hard, but itjust wasn't working for her body
and her schedule.
So I helped Mary to focus onnourishing foods in a balanced
way throughout her day.
When she ate breakfast on herway to work and had something
small before her workout, shefelt stronger and had more
(13:14):
energy.
I gave Mary permission to dowhat was right for her and to
stop listening to all the thingsthat led her to believe that
there was only one answer.
She got the same results, hersymptoms improved, she lost
weight, and she did it in a waythat worked for her.
What's the takeaway?
Everyone's body is different.
There are many tools that areavailable to help you reach your
health goals.
(13:34):
Intermittent fasting is one ofthose tools, but it's not a one
size fits all solution.
For some women, it may be apowerful way to support your
health during perimenopause andmenopause, but the key is to
approach it with balance andflexibility.
Listen to your body, makeadjustments as needed.
Don't be afraid to experiment.
and ask for help if you needsupport.
My contact information is in thenotes.
(13:56):
Send me a message and let's chatif you're struggling with
symptoms of perimenopause ormenopause or frustrating weight
gain, I can help you find thesolution that will work for you.
Thank you for joining me ontoday's episode of Joyful
Menopause.
If you found this helpful,please share it with a friend or
leave a review.
It helps more women find thisresource until next time, take
care of yourself and be well.
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