Intermittent Fasting in Menopause: A Personal Perspective
October 2, 2024
Let’s talk about intermittent fasting (IF) and menopause — a topic that can be as polarizing as whether pineapple belongs on pizza. (For the record, I’m firmly in the “yes” camp, but that’s a discussion for another day!) IF has been touted as a game-changer for some women navigating the choppy waters of menopause, while others approach it with a healthy dose of skepticism. So, where do I stand? Somewhere in the middle, nibbling on a snack while pondering when I can eat again.
First off, let’s acknowledge that deciding to try IF is a deeply personal decision, similar to choosing whether or not to pursue hormone replacement therapy (HRT). There’s no one-size-fits-all answer here, which is both the beauty and the frustration of navigating menopause. For some women, IF has been a revelation — a way to manage weight, improve energy levels, and feel more in control of their bodies during a time when everything else seems to be doing its own thing. But for others, it’s just another layer of stress on top of hot flashes, mood swings, and those pesky chin hairs that seem to pop up overnight.
Personally, I’ve only dabbled in IF, usually with the 12:8 routine — fast for 12 hours, eat within an 8-hour window. On paper, it sounds simple enough. But in practice, I often find myself so caught up in the “when can I eat again?” mentality that it feels a bit like waiting for gym class to end. (Spoiler alert: I was never a fan of gym class, and that “is this over yet?” feeling still haunts me during most workouts.) So, can I personally testify to its effectiveness? Not really. But I’ve seen enough success stories to keep an open mind.
The research on IF and menopause is still in its early stages, and that’s where things get tricky. Some studies suggest that IF can help with weight management, reduce inflammation, and even improve heart health — benefits that sound pretty appealing when you’re dealing with menopause-related weight gain and those fun mood swings. However, other experts caution that more research is needed, especially when it comes to how IF specifically impacts women in menopause. It’s a reminder that while the science is promising, we’re not quite there yet in terms of definitive answers.
So, what’s the takeaway? If you’re considering trying IF, approach it the same way you would any new diet or exercise program: with caution, curiosity, and a conversation with your healthcare provider. It might be the solution you’ve been looking for, or it might be one of those things you try once and then decide it’s just not for you. And that’s okay. Menopause is a journey, and part of that journey is figuring out what works best for you — whether that’s IF, HRT, or just indulging in the occasional piece of chocolate cake (because let’s be real, sometimes you just need the cake).
As always, listen to your body, trust your instincts, and don’t be afraid to experiment a little. After all, if there’s one thing menopause teaches us, it’s that we are far more resilient and adaptable than we give ourselves credit for. So, whether you’re fasting, feasting, or somewhere in between, know that you’re doing just fine. And if you ever need a little encouragement along the way, you know where to find me — probably counting down the minutes until my next meal!
And remember, if you want to dive deeper into IF and how it might work for you, consider working with a menopause coach like me! At Coaching by Andee, I offer a self-study program with an entire module dedicated to IF, where we explore its benefits, challenges, and how to tailor it to your unique needs. Let’s navigate this journey together, one mindful meal at a time!
