What you’ll learn:
- Intermittent fasting might help manage weight, reduce hot flashes, and improve insulin sensitivity during menopause.
- Starting with a 12-hour overnight fast and gradually extending the fasting period can help ease you into the routine.
- Personalized support from Noom can assist in handling the challenges and optimizing intermittent fasting for individual needs during menopause.
Finding that maintaining your weight has become a challenge as you move through menopause? You’re not alone. Many people notice that during perimenopause and after menopause, keeping off extra pounds becomes challenging due to shifts in body composition and fluctuating or declining hormones. While improving your diet and upping your exercise level can help, sometimes, when you eat is just as important as what you eat. Intermittent fasting might help you regain control, lose some weight, and feel more energized.
Unlike restrictive diets or those that cut out entire food groups, intermittent fasting focuses on meal timing. It’s an approach that might make it easier to manage your weight and lose body fat during menopause. Fasting might even ease hot flashes, according to some pioneers in the fasting space, like Dr. Mindy Pelz.
The best part is that intermittent fasting is flexible, with time frames that work with your natural hunger. You don’t have to fast for days or even skip a meal to make it work. In fact, shorter periods of not eating can be very beneficial for helping you stick to a calorie goal while still filling your day with nutrient-dense foods.
Intermittent fasting is not without its drawbacks, and some of its effects could be counterproductive in some cases to a person going through menopause. We’ll address these and add some tips for staying healthy while trying this way of eating. We’ll also explore how Noom’s personalized tools can help you build sustainable habits and achieve long-term wellness.
What is intermittent fasting?
Intermittent fasting focuses on creating structured periods of eating and not eating to allow your body time to rest and repair. It’s also frequently called time-restricted eating (TRE) to differentiate it from water fasts or extended fasting. During fasting periods, your body shifts from using glucose for energy to tapping into stored fats, which can help you lose weight and might even boost metabolic health.
How long do you need to fast? Not as long as you’d think. One study found that people could lose weight and lower blood pressure with a sizable 10-12 hour eating window. Here’s what that would look like in real life: You could stop eating after dinner at 7 pm and then have breakfast at 7 am for a 12-hour fast. Sounds doable, right? There are many different intermittent fasting plans, so it’s easy to find one that will work for you and your schedule.
What are the different types of intermittent fasting?
Intermittent fasting comes in several variations, making it easy to find a routine that suits your lifestyle. Most types of intermittent fasting follow the time-restricted eating (TRE) approach, in which you limit your eating to a specific window each day. Here are some of the most common types:
- 12:12: This style of fasting is probably the easiest. You’ll typically still be able to fit in three standard meals a day. Many people stop eating at 7 pm and then have breakfast at 7 am.
- 16:8: In this style of intermittent fasting, you eat within an 8-hour window and fast for the remaining 16 hours. For instance, you might start eating at noon, have a snack in the afternoon, and then finish with dinner by 7:30 or 8 p.m., fasting again until noon the next day.
- 20:4: This approach involves consuming a single main meal (and possibly a snack) each day, concentrating all calorie intake within a 4-hour eating window. For example, you might begin eating at 4 p.m., finishing by 8 p.m., and then fast until the same time the following day.
- 24-hour fasts: With this plan, you fast for a full 24 hours a couple of times per week. Typically, people eat normally, stop after dinner (say around 7 p.m.), and then fast until dinner the next day, completing a 24-hour fast without skipping a full calendar day of eating.
For those looking to try more intense versions of the 24-hour fast, there are options like the 5:2 Method, where you eat normally for five days and restrict calories on two non-consecutive days, and Alternate-Day Fasting, where you alternate between a regular eating day and a day of fasting or minimal calories. Be sure to get your provider’s clearance before trying any extreme types of fasting.
How does intermittent fasting help people going through menopause lose weight?
By reducing the window for eating, many people naturally consume fewer calories and avoid late-night snacking, which can contribute to weight gain. Fasting also helps the body regulate insulin levels, improves fat burning, and reduces blood sugar spikes. As the body adjusts, intermittent fasting can increase metabolism, supporting weight loss while preserving muscle.
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For people going through menopause or experiencing age-related changes, intermittent fasting can be especially beneficial. Hormonal shifts during menopause often lead to a slower metabolism and an increase in fat storage around the midsection. Intermittent fasting can help counter these effects by promoting insulin sensitivity, which is key for managing weight as we age. One study showed that postmenopausal women were able to lose about 4% of their body weight in eight weeks by following a time-restricted eating plan (4- to 6-hour eating window).
IF has also been associated with reduced inflammation, which may help prevent or slow the progression of osteoporosis, which is common during menopause.
What about metabolic health?
Managing weight and keeping blood sugar in check can get a bit tricky during menopause. As estrogen levels decline, your body can become less responsive to insulin, resulting in higher blood sugar levels. But intermittent fasting might help. Research that included both pre- and post-menopausal people suggests that following an intermittent fasting routine can help reduce body weight by 3 to 4% over eight weeks and improve insulin sensitivity. These metabolic benefits are key since weight gain and insulin resistance are common during menopause.
An analysis of several studies focusing on the effects of alternate-day fasting in adults showed that after six months, people experience significant weight loss along with lowered blood pressure and LDL cholesterol, both of which can help support heart health.
Can intermittent fasting improve common menopause symptoms?
Intermittent fasting has been generating a lot of buzz for its potential benefits, including how it might help with some menopause-related symptoms. While there isn’t much evidence at this stage, as more research in this area needs to be conducted, the weight loss that can come from intermittent fasting has been shown to have positive impacts on menopause symptoms and changes. Below are some common menopause symptoms and how intermittent fasting or TRE may be able to help:
- Reduce visceral fat (belly fat): Visceral fat is the fat that is stored deep in the abdominal area, surrounding vital organs like the liver, stomach, and intestines. Because of how it surrounds these organs, it has a greater potential to cause more serious health issues than other kinds of fat. Studies have shown that intermittent fasting can be effective at reducing visceral fat, which is especially important during menopause as hormonal fluctuations can redistribute fat to the abdominal area.
- Reduce hot flashes: Following a TRE pattern can potentially lead to weight loss, which has been shown to improve incidences of hot flashes in menopausal people.
- Improve sleep: Eating less than three hours before you go to sleep can cause disruptions for some people. If your fasting schedule prevents you from eating right before bed, you could get better sleep and wake up less in the middle of the night.
- Boost energy and mood: Studies have shown that intermittent fasting can result in improved energy and mood for some when practiced consistently.
Is intermittent fasting safe during menopause?
For people going through menopause, there are some important factors to consider before starting intermittent fasting, as it can affect hormones and overall health differently than it might for others. Be on the alert for:
- Hormone fluctuations: Intermittent fasting may increase hormone swings for some, which could intensify menopausal symptoms like hot flashes, mood changes, and sleep issues. It can also cause a drop in a hormone called DHEA. Low levels of DHEA can cause serious health issues like extreme fatigue and decreases in muscle mass and bone density, which menopausal people are already at risk for.
- Signs of increased cortisol levels: Fasting can raise cortisol, a stress hormone that is often already higher during menopause. Elevated cortisol can contribute to weight gain around the belly area, worse sleep quality, and cause irritability or mood swings.
- Psychological effects: Intermittent fasting can encourage restrictive eating patterns, which may be harmful for someone with a history of disordered eating. The structure of fasting periods might trigger unhealthy behaviors around food. If you find yourself severely restricting calories, obsessing about food timing, or rebound binge-eating, it’s time to see a doctor.
- Muscle loss: Muscle loss is a common problem during and after menopause that occurs due to declining estrogen levels. When you reduce your calorie intake, as with intermittent fasting, some muscle loss can occur along with fat loss. However, adding resistance training (like weightlifting) and eating enough lean protein can help preserve muscle even while fasting. The research on intermittent fasting and muscle loss is still evolving, as most studies tend to focus on weight loss, so there is not a clear picture of how muscle mass may be affected by fasting.
Everyone’s experience with menopause is different. Consult a healthcare provider who can help assess whether intermittent fasting is suitable for your unique needs and health goals.
At Noom, we understand that every woman’s experience with menopause is unique. That’s why we offer personalized support and expert guidance to help you navigate intermittent fasting and other strategies for managing menopause symptoms effectively.
Tips for overcoming common intermittent fasting challenges
Intermittent fasting can be a helpful tool during menopause, but it can be difficult. People navigating menopause often deal with unique symptoms, like night sweats, mood swings, and sleep disruptions—all of which can make sticking to a fasting routine a bit more challenging. Let’s look at some common obstacles and strategies to make intermittent fasting more manageable.
- Increased hunger and fatigue: When you first start, it’s normal to feel extra hungry or low on energy. This is your body’s way of adjusting to a new eating pattern.
- Sleep disruptions: Experimenting with longer fasting windows can sometimes throw off your sleep schedule, especially in the early stages.
- Muscle cramping: For some people, fasting can throw their electrolytes out of balance, which can cause painful muscle cramping. If this happens, try adding them back in, either in your water or as supplements. Some fasting groups even recommend drinking pickle juice during a fast, though check the label for sodium levels if you’re sensitive.
- Mood swings and irritability: Fasting can impact blood sugar levels, which might lead to mood changes or irritability, particularly during longer fasting periods.
- Social situations: It can be tricky to stick to your plan during social events centered around food, making it feel awkward when your eating window doesn’t match up.
- Menopause symptoms getting in the way: Night sweats, hot flashes, and other menopause symptoms can disrupt your routine, making it harder to stay on track.
While these challenges are common, they often improve as your body adapts. It’s all about listening to what your body needs and adjusting as necessary. If you’re ready to start, consider these tips to make your intermittent fasting experience smoother:
- Start slow: To help your body ease into the new routine, begin with a 12-hour fast overnight and a 12-hour eating window (12/12). For example, you could finish dinner by 7 pm and then resume eating with breakfast at 7 am.
- Extend your fasting window gradually: Once you feel comfortable, you can move to a 16/8 schedule, where you fast for 16 hours and eat within an 8-hour window.
- Stay hydrated: Drink plenty of water, herbal tea, or other calorie-free drinks during your fasting period to keep hunger at bay and stay refreshed.
- Choose nutrient-dense meals: During your eating window, focus on foods that are high in nutrients. Balance those with lean protein, healthy fats, and fiber. Noom’s food color system can help you identify nutrient-dense foods to incorporate into your meals.
- Listen to your body: If you notice increased hot flashes, mood swings, or discomfort, it might be a sign that you need to tweak your fasting schedule. Adjust as needed to find a balance that works for you.
- Get expert guidance: Consider consulting with a healthcare provider or a Noom coach (for premium members) to create a personalized fasting plan that aligns with your unique needs and lifestyle.
The goal is to find a sustainable approach that fits into your daily life. With a little patience and flexibility, intermittent fasting can become a valuable part of your health journey through menopause.
How Noom aligns with intermittent fasting
We understand that intermittent fasting can be a helpful approach for many, including people experiencing menopause. Menopause often brings unique challenges like hormonal shifts, mood changes, and stubborn weight gain, making it essential to find strategies that are flexible and tailored to your needs.
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Noom’s program integrates seamlessly with popular intermittent fasting methods. You choose what meals you want to track and when. But Noom’s support goes beyond just setting your fasting windows—it’s about helping you build a sustainable, balanced lifestyle. Noom will help you:
- Manage cravings and stay satisfied: Fasting can sometimes leave you feeling extra hungry during your eating periods, making it tempting to grab the quickest (and often least nutritious) option. Noom guides you toward nutrient-dense choices that fill you up without blowing your calorie budget. You’ll know what to eat to keep your energy up and cravings in check.
- Track your intake with ease: When your eating windows are short, it’s easy to either overeat or undereat. Noom helps you stay on top of your intake without the guesswork, showing you how your food choices fit into your daily calorie range. Our tools help you track your food, keep your activity levels up, and ensure that your calorie goals are aligned with your lifestyle and weight loss goals. Plus, Noom’s water tracker makes it simple to stay hydrated, which can be overlooked during fasting. Noom Body Scan will help ensure that you are keeping your hard-earned muscle throughout your TRE journey.
- Manage stress eating and mood changes: Menopause and intermittent fasting both come with potential mood shifts, and the last thing you want is for stress to derail your efforts. Noom’s daily lessons offer quick tips to manage emotions, beat cravings, and understand your eating triggers. By developing healthier responses, you can prevent mindless snacking and stay on track even when moods swing.
- Give you community support: Talking with others who understand what you’re going through can make a real difference. Noom’s Community section offers a space to connect with like-minded people, including a group specifically for those practicing intermittent fasting. Join the conversation to share tips, ask questions, and celebrate your progress with others on a similar journey.
Noom’s approach isn’t just about timing your meals. It’s about creating a healthier routine that fits your lifestyle, especially when you’re dealing with menopause. From personalized coaching and tracking tools to tips for managing cravings and keeping your energy steady, Noom helps you build habits that actually stick. And for added support, there’s the Healthy Aging and Metabolism Course add-on, which zeroes in on the specific challenges people face as they get older. You’ll learn how to work with your body’s natural changes, not against them.
Want to see if it’s a good fit? Answer a few questions to discover how Noom’s personalized support can work for you—during menopause and beyond.
