Why Fasting Can Be A Game Changer For Women in Midlife and Menopause
Remember how you were told that breakfast is the most important meal of the day? And that snacking in between meals is important to keep your blood sugar stable? I’m sorry to be the bearer of bad news but unfortunately there’s no science to this advice and the 3 meals plus 2 snacks per day philosophy could actually be making your metabolism worse, not better.
Don’t shoot the messenger but…following this age-old protocol can be even more detrimental, metabolically speaking, once we enter menopause.
Recently, women entering their menopausal years have started paying attention to the benefits of fasting, even if it goes against everything we've been told. As we age, we experience a decline in hormone levels and this decline, in estrogen in particular, can lead to an increase in abdominal fat and makes weight loss a real challenge. Additionally, hormonal changes also affect insulin sensitivity which can cause blood sugar levels to fluctuate and unstable blood sugar is a recipe for a whole host of health issues including weight gain.
Intermittent fasting becomes a great tool and the key to weight loss, hormonal balance, improved insulin sensitivity, better health and longevity. The truth is there’s more power in the meal you didn’t eat than in the one you did.
In this post, I’ll break down how fasting can be a game changer when it comes to your midlife metabolism but first a lesson in what fasting can look like.
There are many different types of fasting, from intermittent fasting to longer-term options like water fasts. Intermittent fasting, also known as time-restricted eating, involves limiting your food intake to certain hours of the day - anywhere from 6 to 12 hours. This type of fasting is an excellent way to ease into fasting if you’ve never done it before, and has numerous benefits like improved insulin sensitivity and weight loss.
Another type of fasting is 24-hour fasts, which can be done occasionally or on a more regular schedule like once a week. While these fasts can be challenging, they can offer profound benefits, such as reducing inflammation, improving brain health, and even reducing the risk of heart disease.
You may have unintentionally experienced a 24 hour or longer fast in your lifetime as the side effect of a nasty virus or flu when you either couldn’t keep anything down or completely lost your appetite. I bet you felt better, lighter and more energetic once you recovered!
Longer fasts, like thirty-six hour fasts are the ones to lean into when trying to overcome insulin resistance and really stabilize your blood sugar. The longer you go without food, the more your body has to find the fuel it stored years ago. These are excellent for severe weight loss resistance.
Fast mimicking involves keeping your calorie intake between 800 to 1000 calories, keeping your protein intake under 20 grams and avoiding animal protein in general. This approach is great for those who have trouble with more traditional fasts and is the basis of a diet program called ProLon made popular by Gwyneth Paltrow and her Goop Lab.
While these types of fasts can bring about significant benefits, such as resetting your gut health and kick-starting weight loss, it is essential to approach them with caution and under the supervision of a medical professional.
So, what are the benefits of fasting for women in midlife and menopause? Fasting has several advantages that can support a woman's health during this phase of life. For instance, fasting can help reduce insulin resistance and lower inflammation – both of which can exacerbate symptoms of menopause and increase the risk of chronic diseases such as heart disease and type 2 diabetes.
Fasting can also help improve cognitive function which, if you’re anything like me, you may have noticed is changing during this phase of life. Fasting is a great resource in supporting weight loss efforts which can be challenging during menopause and midlife, when the shift in hormones can influence weight gain and retention.
Fasting can increase cellular autophagy, a natural process where the body gets rid of damaged cells and replaces them with new ones. This process is important for maintaining optimal health and has been linked to a reduced risk of chronic diseases such as Alzheimer's, Parkinson's, and cancer.
Additionally, fasting can stimulate the production of human growth hormone, which is crucial for maintaining muscle mass and bone density as we age.
However, it is essential to note that fasting isn't suited for everyone. For instance, if you have a history of eating disorders, have low blood sugar, or are taking certain medications, fasting may not be suitable for you. It is crucial to speak with your doctor before embarking on any fasting regimen to determine if it is safe for you.
It's also important to remember that fasting isn't a magic solution to all your health problems. It's crucial to listen to your body and not push yourself if you're feeling unwell. If you’re new to fasting, it's best to ease your body into it and gradually increase the fasting period over time. Try starting with a 12/12 fast - a 12 hour fasting window with a 12 hour eating window. Make sure you’re staying hydrated and eating nutrient-dense foods during your eating window, especially if you're trying to lose weight.
After that, you may wish to cycle your fasts on a weekly basis. Dr. Mindy Pelz recommends starting with a 5-1-1 variation meaning for 5 days you intermittent fasting for 13 to 15 hours, one day you work towards a longer fast - up to 24 hours, and one day you don’t fast at all.
As you get comfortable with fasting, you can play around with the type of fast and time intervals that work best for your body.
There’s no question that fasting is gaining popularity as women are learning the many benefits that come with it. For women in midlife and menopause, it can be an excellent tool in maintaining optimal health. From weight loss to reducing inflammation and improving cognitive function, fasting can help women navigate midlife with greater ease.
The great news is that women often find incorporating fasting into their health regimes easier after menopause when we’re no longer dealing with the hormonal fluctuations of our cycles that can bring unwanted cravings our way.
Remember, as with any eating plan, it's essential to listen to your body and make adjustments as needed. But, with the right approach, fasting can be a game changer for women in midlife and menopause.
