Why Fasting Isn’t Always the Answer for Women 40+

Intermittent fasting has become one of the most talked-about tools for weight loss and longevity. Scroll through social media and you’ll find dozens of influencers swearing by the 16:8 method, OMAD (one meal a day), or even extended fasts. And while it can offer benefits in the right context, it’s not a magic fix—especially for women over 40.

Here’s why fasting isn’t always the best option for women navigating their 40s and beyond.

1. Your Hormones Are Changing—A Lot

As women approach perimenopause and menopause, hormones like oestrogen and progesterone begin to fluctuate. These hormones don’t just affect your mood and menstrual cycle—they also influence your metabolism, energy, and how your body handles stress.

Too much fasting can increase cortisol (your stress hormone), which is already elevated in many women due to busy lives, poor sleep, or overexercising. Chronically high cortisol can lead to increased belly fat, anxiety, and sleep disruption—the opposite of what fasting promises.

2. Fasting Can Mess with Your Blood Sugar

Skipping meals—especially breakfast—can lead to blood sugar dips that leave you feeling tired, irritable, and craving sugar or caffeine. Women in their 40s often experience increased insulin resistance, so stable blood sugar becomes even more important for energy, weight, and mood.

3. You Might Not Be Eating Enough

Let’s be real: a lot of women in their 40s are already under-eating without realising it. Add fasting into the mix, and it becomes harder to get the nutrients your body needs to support hormone production, bone health, and muscle repair.

Muscle loss is already a risk post-40. Combine that with low protein intake and you’ve got a recipe for fatigue, slower metabolism, and increased injury risk.

4. It’s Not About Eating Less – It’s About Eating Right

Instead of focusing on when to eat, many women benefit more from focusing on what to eat. Prioritise:

• Protein at every meal

• Healthy fats (think avocado, olive oil, oily fish)

• Loads of colourful veggies

• Complex carbs (quinoa, sweet potato, oats)

• Plenty of water and electrolytes

Nourishment, not restriction, is what helps your body thrive through hormone changes.

5. It Can Affect Your Thyroid and Adrenals

If your body is already feeling depleted—from overtraining, poor sleep, grief, work stress, or parenting—it needs more support, not less food. Restricting food for long periods can signal to your thyroid and adrenal glands that your body is in danger. This can lead to fatigue, weight gain, low mood, or menstrual changes.

So, What’s the Alternative?

✅ Focus on balanced meals

✅ Eat regularly to support blood sugar

✅ Strength train to build muscle and protect bones

✅ Support stress with walks, rest, nature and breath work

✅ Choose nourishment over punishment

Some women do thrive on a gentle 12-hour overnight fast (e.g. 7pm–7am), but longer fasts might backfire if your body is already under stress.

The Bottom Line

Fasting isn’t “bad”—but it’s not one-size-fits-all. If you’re a woman over 40 navigating hormone shifts, stress, poor sleep or low energy, then deep nourishment, not more restriction, may be the better path forward.

Your body’s not broken. It just needs the right support. 💛

Want to know more? Drop me a message or click here to book a free call to talk about your health needs.

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Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.