When you are in menopause, your hormones change and the estrogen levels drop, which causes hot flashes, mood swings and weight gain. The extra pounds can be difficult to lose and the last thing you want is something to disrupt your hormones even more. To help get rid of obstinate excess, many women turn to intermittent fasting, which helps weight management objectives.
For years, 16/8 is the popular approach – you quickly for 16 hours and eat only during an eight -hour window, but there is another fasting method that experts prefer. It is called the modified fast or the 14/10 method, where you fast for 14 hours and eat for a period of 10 hours, and it is easier on your body while producing results.
“For women over 45, the Fasting Method 14/10 offers a soft and lasting approach to harvest the metabolic and cognitive benefits of intermittent fasting without triggering hormonal disturbances,” explains Jason ITRI, MD, PHD, founder in Longevity health clinic.
He explains: “He aligns himself well with Circadian biology, supports insulin regulation and helps preserve sleep, mood and energy, all criticism during the four quarantine transitions.” He adds: “It may not be as hardcore as 16/8, but often works better in practice for real world results.
Here is everything you know about changed fasting and why it works after 40 without having an impact on your hormones.
What should women in intermittent fasting should know
Intermittent fasting works, but there are things to keep in mind.
“Intermittent fasting is not a unique approach, especially for women over 45,” said Dr. Iti. “During this stage of life, hormonal changes associated with perimenopause and menopause (drop in estrogens, progesterone, testosterone and sometimes thyroid hormones) can have an impact on the way the body reacts to fasting.”
Dr. Iti notes that women are sensitive to fasting and pointed out to a 2021 Review in nutritional journals This underlines that “the hormonal systems of women, including the hypothalamo-hypophyso-surrenalian axis (HPA), are more sensitive to caloric restriction, which can affect the regulation of cortisol and insulin differently than in men.”
Another thing to consider is timing and stress. According to Dr. Iti, intermittent fasting “can affect cortisol levels, and for women prone to stress or adrenal deregulation, aggressive fasting can turn around (for example, fatigue, sleep problems, hormonal imbalances).”
The phase of menopause is also important with intermittent fasting.
“For premenopausal women, fasting tolerance can vary depending on the cycle phase, generally better tolerated in the follicular phase than Luteal,” explains Dr. Iti.
Distinctive characteristics of modified fasting
The 14/10 fasting model is recommended by doctors for several reasons, according to Dr. Iti.
Less aggressive than 16/8: It offers the metabolic advantages of fasting while minimizing hormonal stress.
More sustainable: Easier membership due to the drop in hunger and less lifestyle disruption.
Aligned by Circadian: Often better synchronized with the natural rhythms of daylight, supporting the control of glucose and metabolism.
How effective is the modified fasting compared to 16/8
There was more research carried out on fasting 16/8; However, there is growing support for women trying the modified fasting method due to the evidence that shows that it is effective, by Dr. ITRI.
- A Study of the metabolism of cells 2020 (Wilkinson et al.) In metabolic syndrome, patients have shown that even a limited 10 -hour diet improved weight, blood pressure and cholesterol in the 12 weeks.
- A 2022 examination In obesity, journals have stressed that the moderate TRF (restricted time supply) as 14/10 can obtain metabolic advantages comparable to 16-8 when supported over time, especially if the quality of the food is high.
- A pilot study in women (Jamshed et al., 2019) indicated that a less restrictive window preserved the quality of sleep and reduces the elevation of cortisol, the main concerns for women in the quarantine.
Conclusion: For women over 45, 14/10 can be almost as effective for metabolic health as 16-8, but with lower hormonal disturbance and better adhesion.
Advantages of modified fasting for women 45+
Women in their forties and fifties risk an increased risk of insulin resistance, weight gain, cognitive decline and inflammation. 14-10 Fasting can solve them without additional the body, according to Dr. Iti.
Improvement of insulin sensitivity: TRF reduces the variability of glucose and empty -knit insulin, key to prevent metabolic syndrome.
Reduced inflammation: It has been shown that the restricted food in time reduces the CRP and the pro-inflammatory cytokines (for example, TNF-α, IL-6).
Management of circadian rhythms: Eat in synchronization with cycles of natural light improves the production of melatonin and the quality of sleep – often disturbed in women in the quarantine.
Hormonal balance: Unlike prolonged fasts, the 14-10 approach prevents excessive stress hormones while encouraging mitochondrial autophagy.
Weight regulation without counting of calories: Studies (for example, Gabel et al., 2018) show that TRF promotes spontaneous calorie reduction and fat loss, even without monitoring the diet.
Errors to avoid during fasting
There are many reasons to try fasting, but to get all the advantages, Dr. Iti says that women over 45 should avoid these mistakes.
- Too fast or fasting too frequently
- Putting more than 18 hours of fasting daily can increase cortisol and a negative impact on thyroid and sexual hormones.
- Jump breakfast and eat late
- Windows for early consumption (for example, from 8 a.m. to 6 p.m.) are more favorable to metabolic results than food at the end of the evening, which can disrupt the quality of sleep.
- Poor density of nutrients
- It is not a license to eat anything. Whole foods, proteins, fibers and healthy fats are essential for satiety and hormonal health.
- Do not adapt to activity or stress
- Women with high physical or emotional stress may need more fuel, especially around training sessions.
- Neglect electrolytes and hydration
- Even during shorter fasts, make sure that sodium, potassium and magnesium needs are met to avoid fatigue and headache.
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