This latest podcast episode discusses the effects of intermittent fasting on women, particularly those in perimenopause and beyond. You’ll learn that while fasting has shown benefits in studies on MEN, research on WOMEN reveals potentially negative effects, including disrupted sleep, increased oxidative stress, and slowed thyroid function. Instead of fasting, I recommend exercise (such as HIIT and strength training) combined with proper nutrition to achieve similar health benefits without the risks. As always at Graced Health, I strongly encourage you to listening to your unique body and to honour your God-given natural hunger cues rather than following fasting trends that may not be suitable for women’s physiology.

Understanding Fasting: A Guide for Women in Midlife and Beyond

As the days grow shorter and flu season approaches, like any concerned parent, I recently sent a text to my college-aged boys advising them to get a flu shot and to start taking vitamin D for immunity. While overkill may be my style as a mom, it’s rooted in care—a care that extends to providing you with researched-backed insights on a subject I’ve delved into deeply: intermittent fasting, especially for women.

The Misalignment of Fasting and Female Physiology

The oft-praised benefits of intermittent fasting, lauded by many for improved insulin sensitivity, reduced oxidative stress, and increased autophagy, often overlook a crucial factor: most research has historically been conducted on men. Studies show that these benefits aren’t replicated in women. In fact, fasting may exacerbate issues, particularly for women over 40, such as reduced insulin sensitivity and increased oxidative stress.

The Physiological Impacts and Hormonal Differences

Historically, studies like those from the 1930s Great Depression era, focused on men and young men, not factoring in hormonal and physiological distinctions between genders. We now understand that fasting can slow thyroid function in women, leading to a reduction in metabolism. It also disrupts sleep patterns and may increase the ‘fight or flight’ response, thereby raising stress levels—effects not observed in male participants.

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The Case Against Fasted Training

Exercising on an empty stomach—often touted for fat loss by fasting proponents—can lead to a catabolic state where your muscles, not fat, become the primary energy source. This undermines muscle preservation and growth, both crucial as we age. A small pre-exercise snack that includes protein and carbohydrates can mitigate this, enhancing performance and aiding post-exercise recovery.

Achieving Benefits Without Fasting

The same cardiovascular benefits and improved glucose control attributed to fasting are achievable through exercise. Cardiovascular workouts, strength training, and high-intensity interval training (HIIT) can foster resilience to stress, paralleling the benefits without the need for calorie restriction.

Why Listen to Your Body

Our bodies provide feedback through signals of hunger and energy levels. Honoring these signals aligns with our body’s natural circadian rhythm and sustains optimal functioning. If intermittent fasting leads to fatigue, irritability, or diminished productivity, it may be time to reassess.

Conclusion: Aligning with Personal Health Goals

Ultimately, intermittent fasting might not be suitable for every woman, particularly those in perimenopause and beyond, due to the lack of supportive research and its potential to disrupt our body’s natural rhythms. Instead, focus on listening to your body and responding to its needs. Merge nutritional insights with a fitness regime tailored to your life stage, and consult experts mindful of women’s unique physiological compositions.

For more insights on nutrition and an upcoming discussion on diabetes with Dr. Maria Colon Gonzalez, make sure to follow and join our future episodes, where we’ll also dive into different workout methodologies tailored for you.