Menopause & Intermittent Fasting: When to Eat and the Science Behind It

Menopause is a game-changer. Hormones shift, metabolism slows, and the body reacts differently to food and fasting. Many women turn to intermittent fasting (IF) to manage weight, balance blood sugar, and improve energy, but does it actually help? And more importantly, when should you eat to get the best results?

I’ve personally experimented with all kinds of fasting methods, from shorter fasting windows to complete 24-hour fasts. Right now, I find that more extended fasting periods work best for me, but that has changed over time. The key takeaway? There’s no one-size-fits-all approach, what matters most is how your body responds.

Let’s explore the science behind menopause and intermittent fasting, how meal timing impacts results, and how to recognise what works best for you.

Why Intermittent Fasting in Menopause?

Intermittent fasting isn’t about restriction, it’s about giving your body a break from digestion to reset and function more efficiently. During menopause, this can be especially beneficial for:

✅ Insulin Resistance: As oestrogen levels decline, the body becomes less efficient at handling glucose. IF improves insulin sensitivity, helping to stabilise blood sugar and reduce cravings.

✅ Weight Management: Metabolism naturally slows post-menopause, but fasting helps tap into fat stores for energy, making it easier to maintain a healthy weight.

✅ Cellular Repair & Inflammation: Fasting triggers autophagy, the body’s way of clearing out damaged cells and reducing inflammation, which is key for ageing well and reducing disease risk.

✅ Brain Health & Mood Stability: Hormonal shifts can lead to brain fog and mood swings. IF increases brain-derived neurotrophic factor (BDNF), a protein that supports cognitive function, mental clarity, and mood stability.

However, not all fasting windows are created equal, especially during menopause. Choosing the right timing makes all the difference.

The Best Fasting Window for Menopausal Women

Many women jump straight into 16:8 fasting (16-hour fast, 8-hour eating window), but a gentler approach often works better for menopause.

🔹 Start with 12:12 or 14:10 – A 12-hour overnight fast (e.g., 8 PM to 8 AM) is a great place to start. If that feels good, gradually increase to 14 hours.

🔹 Be mindful of longer fasts – Some women thrive on longer fasting windows, but others find that extended fasts increase stress and trigger fatigue or cravings.

Morning vs Evening Eating – What Works Best?

Science suggests eating earlier in the day is best for blood sugar balance and metabolism.

🕘 Early Time-Restricted Eating: Research shows that consuming most calories earlier in the day (between 8 AM - 4 PM or 10 AM - 6 PM) supports better insulin sensitivity, weight management, and energy levels.

🚫 Avoid late-night eating: Finishing dinner earlier (before 7 PM) supports better digestion, blood sugar control, and sleep quality, which is crucial if you're waking up at 3 AM drenched in sweat!

How to Make IF Work for You

✔ Ease into it – If you're new to fasting, start with a 12-hour overnight fast and build from there.

✔ Prioritise protein – Menopause naturally leads to muscle loss, so breaking your fast with protein-rich meals (e.g., eggs, salmon, Greek yoghurt, chicken, or a protein smoothie) keeps metabolism strong.

✔ Don’t under-eat – IF isn’t about skipping meals or drastically cutting calories. It’s about optimising meal timing while ensuring you’re nourished.

✔ Manage stress – If fasting makes you feel anxious, tired, or irritable, shorten your fasting window. High cortisol levels can lead to fat storage, sleep issues, and sugar cravings.

✔ Stay hydrated – Dehydration can mimic hunger. Drink plenty of water, herbal teas, or electrolyte-rich drinks during fasting.

✔ Listen to your body – Your body will tell you what works. If you feel energised, clear-headed, and strong, you’re on the right track. If you feel exhausted, moody, or constantly hungry, it’s time to reassess.

Tuning Into Your Body’s Signals

The best fasting approach is the one that feels right for you. Here are some key signs to help you recognise what works:

💡 Good Signs:✔ Sustained energy throughout the day✔ Stable mood and fewer cravings✔ Restful, uninterrupted sleep✔ Balanced digestion (no bloating or sluggishness)

🚩 Warning Signs:❌ Feeling exhausted, moody, or lightheaded❌ Intense cravings or binge eating❌ Poor sleep or waking up feeling drained❌ Digestive discomfort or irregular bowel movements

If fasting makes you feel good, you’re doing it right if it doesn’t, tweak it! Your body knows best—learn to trust it.

Final Thoughts

Intermittent fasting can be a potent tool during menopause, but the secret lies in choosing the right timing and listening to your body. Science supports earlier eating windows for better blood sugar control, metabolism, and sleep—but ultimately, it’s about finding what works for you.

Want Personalised Support?

Struggling to figure out the best approach for you? Let’s chat! Book a complimentary Health and Energy call to explore how intermittent fasting and personalised nutrition can support your health through menopause.