The Truth About Fasting for Perimenopause
Fasting is one of the most popular health trends right now, especially for women going through perimenopause. From intermittent fasting to juice cleanses, the idea is that fasting can “reset” your metabolism, balance hormones, and even help you lose weight. But does fasting truly deliver on these promises, especially for women in perimenopause? Or could it actually be doing more harm than good?
Let’s break down the science behind fasting and its impact on hormone health—and why a more sustainable, holistic approach might be the better option.
Sarah’s Fasting Journey
Sarah, 47, found herself at a crossroads. She was dealing with perimenopausal symptoms like irregular periods, brain fog, and stubborn weight gain that wouldn’t budge despite her best efforts. After hearing about the benefits of intermittent fasting from friends and social media, she thought she’d give it a try.
For the first two weeks, Sarah felt great. Skipping breakfast seemed easy, and she enjoyed the simplicity of an 8-hour eating window. But by week three, things started to change. She felt exhausted, her mood swings intensified, and she began waking up at 3 a.m. with her mind racing. Frustrated and confused, Sarah wondered why something so highly praised seemed to be backfiring.
Sarah isn’t alone—many women in perimenopause try fasting, thinking it’s a miracle solution, but often discover it can actually worsen the symptoms they’re trying to alleviate.
What Fasting Does to the Female Body During Perimenopause
Perimenopause is a time of significant hormonal changes. Levels of estrogen, progesterone, and even insulin fluctuate more than ever. These hormonal shifts can make it tricky to find the right balance, and fasting, while beneficial for some, doesn’t always offer the miracle results promised for women in this phase of life.
Let’s look at the science:
Increased Cortisol Levels: Fasting is a form of stress on the body, triggering the release of cortisol, the stress hormone. While short-term fasting may not be harmful for everyone, women in perimenopause already tend to have higher baseline levels of cortisol due to hormonal shifts. Adding fasting into the mix can lead to even higher cortisol levels, which can increase fat storage (especially around the abdomen) and lead to mood swings, anxiety, and sleep disturbances .
Disrupted Blood Sugar Balance: Insulin sensitivity often decreases during perimenopause, making blood sugar regulation more difficult. Fasting can exacerbate blood sugar swings, leading to energy crashes, irritability, and intense cravings. For women in perimenopause, stable blood sugar is critical, and long periods of fasting may work against that stability, especially if meals afterward are not well-balanced.
Impact on Reproductive Hormones: While intermittent fasting has been shown to offer some benefits for hormone regulation in younger women, the research is less favorable for those in perimenopause. Low levels of estrogen and progesterone can make it harder for the body to adapt to the stress of fasting. Prolonged or aggressive fasting may lead to disrupted menstrual cycles or exacerbate existing irregularities.
The Downside of Fasting for Perimenopause
The main issue with fasting is not the concept itself, but its one-size-fits-all approach. Fasting protocols often don’t take into account the unique hormonal landscape of women in perimenopause.
Skipping meals, especially breakfast, can lead to insulin resistance, increased fat storage, and loss of muscle mass—exactly the opposite of what women in this life stage are trying to achieve. Additionally, when the body is deprived of calories for too long, it can enter a state of metabolic slowdown, making it harder to lose weight and maintain energy levels.
Balancing Hormones Without Fasting
So, what should women in perimenopause focus on instead? The key to balancing hormones naturally doesn’t lie in depriving your body but in supporting it with the right nutrients, movement, and lifestyle practices. Here’s how:
Support Your Liver: The liver is responsible for metabolizing hormones, especially estrogen. Instead of fasting, focus on liver-supporting foods like leafy greens, cruciferous vegetables (broccoli, cauliflower), and sulfur-rich foods like garlic and onions. These help detoxify excess estrogen and promote hormone balance.
Eat Regularly to Support Blood Sugar: Skipping meals can wreak havoc on blood sugar levels, leading to insulin resistance over time. Instead, focus on eating balanced meals that include lean protein, healthy fats, and fiber. This will help keep blood sugar steady, reduce cravings, and support weight management.
Promote Gut Health: A healthy gut is essential for hormone balance. Fiber-rich foods, probiotics, and prebiotics (like fermented foods) will help promote good gut bacteria, which in turn help metabolize and excrete hormones properly.
Exercise Wisely: Strength training is one of the best ways to support hormone health and maintain muscle mass during perimenopause. Instead of pushing your body with high-intensity cardio and fasting, focus on resistance exercises that build strength and support your metabolism.
Mind Stress: High cortisol levels can exacerbate hormonal imbalances. Practices like yoga, meditation, or even just taking a daily walk can help reduce stress and keep cortisol levels in check.
How the Fit and Lean Program Supports Hormone Health Holistically
Fasting might sound like a quick fix, but true hormone balance requires a more comprehensive, personalized approach. That’s exactly what I offer in my Fit and Lean Program.
Here’s how we do it:
Personalized Nutrition Plans: Instead of restrictive fasting, we work together to build a nourishing diet that supports your liver, gut, and hormones. We focus on nutrient-dense, anti-inflammatory foods tailored to your individual needs.
Hormonal Support: The program is designed to address the root causes of hormonal imbalance, from blood sugar regulation to adrenal health. We’ll work on key areas like gut health, liver detoxification, and stress management to create real, sustainable change.
Exercise That Works With Your Body: Strength training is central to the program because it supports muscle growth, metabolic health, and hormone balance. You’ll have access to personalized workout plans that fit your schedule and goals.
Lifestyle Guidance: We cover all aspects of health, from sleep optimization to managing stress, ensuring that every pillar of your well-being is addressed.
One-on-One Support: I’ll be there with you every step of the way, providing personalized coaching and support as you navigate this transformative time in your life.
By addressing all of these factors holistically, we’re able to support your body’s natural detoxification pathways and hormonal balance—without the need for extreme measures like fasting.
Final Thoughts—No Magic Bullet, Just a Balanced Approach
There’s no doubt that fasting works for some people, but for many women in perimenopause, it can actually backfire. Instead of focusing on restrictive practices, it’s better to support your body with nourishment, movement, and stress reduction.
If you’re tired of the diet fads and detox trends and are ready for a comprehensive, science-backed approach to feeling your best during perimenopause, I invite you to join my Fit and Lean Program. Together, we’ll create a personalized plan to balance your hormones and help you feel strong, energized, and empowered.