Well, here we are — back in the land of intermittent fasting. But this time, we’re zooming in on a specific (and growing) trend: intermittent fasting as a so-called solution for the symptoms of perimenopause.
You may have seen claims that time-restricted eating can do everything from support “hormone balance” and reduce inflammation, to improve sleep, sharpen focus, and stabilize blood sugar. It’s also often talked about as a way to “manage weight,” even if that’s neatly tucked under broader wellness language.
While intermittent fasting has been getting more attention as a possible approach for women in midlife, it has sparked a lot of questions — and just as many opinions.
This season of life comes with a unique set of changes: hormonal shifts, mood swings, changes in body composition, sleep disturbances, and more. For many, it can feel like navigating unfamiliar terrain — sometimes with a lot of noise and without a lot of support.
Intermittent fasting is increasingly sold as a wellness tool in midlife. But restricting food doesn’t fix hot flashes, mood swings, or insomnia. In fact, it can make them worse.
There’s also a cultural context that can make this time even more complex. We live in a society that often pathologizes aging, especially for women.
Body changes are scrutinized. Solutions are marketed aggressively. And health trends can sometimes fill the space where research and evidence-based guidance are missing.
So what do we know about intermittent fasting and menopause?
What does the research actually say about its effects on symptoms like hot flashes, sleep, or metabolism?
Are the health claims evidence-based — or more anecdotal?
And what might this approach mean for mental and emotional well-being, especially for those with a history of food concerns or body image struggles?
These are the kinds of questions I’m exploring in this week’s episode of Full Plate.
Inside the episode, I’m answering a listener question, and we look at:
What intermittent fasting is and the variations that exist
Common claims about its benefits during menopause
What current research suggests — and where findings are still emerging
The context of aging, wellness marketing, and body changes in midlife
Why this season of life can come with renewed vulnerability around food
One of the most comprehensive studies to date on intermittent fasting — and what it showed
Potential impacts on sleep, cognitive function, blood sugar, hormone fluctuations, weight, bone health, and more
This one is a bonus episode! You can hear my full response to this listener question when you upgrade to paid. (I appreciate you!)
