Why we're not fans of fasting, especially for midlife women

Fasting is having a (quite long) moment in many wellness and fitness circles. Some go down the time-restricted eating route and other tout the full-on intermittent fasting window; there are lots of ways to do it. And while fasting might work for some people in specific situations, we don’t personally recommend it for most women in midlife. Here’s why.

Fasting isn’t just "skipping meals"

Let's break down some of the different types of fasts. There's 16:8, where you fast for 16 hours and eat normally for 8. OMAD (one meal a day – the name tells you all you need to know!), 5:2 where you eat normally for five days of the week but have two days where you seriously calorie restrict. There are plenty more, all variations on the theme. Many people naturally delay breakfast, which can be considered a kind of fast if it’s intentional.

There's one main reason most people are drawn to fasting.

Weight loss.

You can see why – the idea is bloody simple: eat less, lose more. But when you really look at the science, and especially when you factor in the hormonal shifts that happen in your 40s and beyond, it’s not always that simple.

The Science: fasting vs. female physiology

While it must be said that fasting can have benefits (especially for insulin resistance and inflammation), much of the research is done on men (typical) or younger populations, the type that are more likely to have the time and inclination to volunteer for trials. Women in midlife have a completely different hormonal environment to either of these demographics.

Vic demonstrating 'female physiology' on Kelly, for anyone that doesn't know

Oestrogen plays a major role in blood sugar regulation, appetite and energy levels. During perimenopause and menopause, declining oestrogen makes us women more sensitive to blood sugar drops.

Long fasting windows can lead to:

• Energy crashes

• Irritability – hanger on top of peri rage... yeesh

• Piss-poor workouts because you've got no beans to give

• And let's face it, rebound overeating after the fast is a real risk

Some studies we've read suggest that for women, especially us slags over 40, eating at regular intervals aligned with your circadian rhythm (i.e. during daylight hours) is better for metabolic health, mood and energy levels than prolonged fasting.

Fasting can backfire (especially for us midlife women)

Here’s the common pattern Kelly sees in her FitBtch and PT clients: You fast all morning, maybe just coffee or tea. Blood sugar starts to dip, cortisol creeps up. You start to feel a bit anxious or wired. You get really hungry by lunchtime, absolutely Hank Marvin, and you end up scarfing down more than you intended. That deficit you created in the fast? Poof. Gone quicker than a queef in the wind.

Plus, if you’re working out regularly (especially with weights, because you're following us, so of course you are), your body needs fuel. To recover, to build muscle and to keep hormones in balance. Skipping meals can leave you under-fueled, over-hungry, and basically just spinning about like a car wheel in a festival carpark after a downpour.

So what do we recommend instead of fasting?

For women in their late 30s, 40s and 50s, consistency will always beat restriction.

1. You'll never guess this one, no really... Okay it's eating protein at every meal!! Seriously, slagbags – is the message going in yet?

2. Eating within a 12-hour window (e.g. 7am–7pm) is a good and gentle way of helping your digestion do its best work not an extreme fast

3. Honouring your hunger cues. Don't ignore them. Get a goddamn (healthy, protein-filled) snack.

4. Strength training to support muscle mass and blood sugar control

   
   

Need help with 1, 3 and/or 4? Join our slagtastic membership innit. We actually have a special offer running this summer – £69.99 for an entire year. That's a touch under £6 per month for strength training AND nutrition guidance. Use code SUMMERSTRONG at checkout!

Final thoughts

We're not anti-fasting for everyone, all the time. Some people genuinely feel good eating later or doing short-term fasts and we're allllll about doing what feels good for you and works for you. But for most women navigating perimenopause, energy dips, mood swings and an inexplicably rotund gunt that's just appeared out of nowhere, fasting often makes things worse, not better.

So if you’ve tried fasting and felt like instead of the clear minded propaganda you read, you were just bloody starving, moody as f*ck, and even more knackered than usual, it’s not you babes. It’s just not the right approach for your body and brain right now.

Want to learn how to fuel your body properly in midlife?

We're launching our next major FitBtch challenge in September, where we focus on a full body reset, with real food, real strength and real results. Make sure you're on our mailing list to be first to hear about it.