Intermittent fasting has become a popular method for weight management, especially for women in menopause. During this stage of life, hormonal shifts can make it challenging to lose excess weight. One common approach is the 16/8 fasting method, where you fast for 16 hours and eat during an eight-hour window. However, experts are now recommending the 14/10 fasting method as a more gentle and sustainable approach for women over 45.
Dr. Jason Itri, Founder at Longevity Health Clinic, explains that the 14/10 fasting method aligns well with circadian biology, supports insulin regulation, and helps preserve sleep, mood, and energy. This method is less aggressive than 16/8, making it easier on the body while still producing desirable results. It is crucial to consider how hormonal shifts during menopause can impact the body’s response to fasting, especially for women.
Modified fasting, like the 14/10 method, has several distinguishing features that make it preferable for women over 45. It is less aggressive than 16/8, making it more sustainable and better synchronized with natural daylight rhythms. Research has shown that this approach can achieve comparable metabolic benefits to 16/8, especially when sustained over time with high-quality food choices.
When it comes to the benefits of modified fasting for women over 45, the 14/10 method can help improve insulin sensitivity, reduce inflammation, support circadian rhythms, maintain hormonal balance, and regulate weight without the need for calorie counting. It addresses key concerns faced by women in their 40s and 50s, such as insulin resistance, weight gain, cognitive decline, and inflammation.
To make the most of fasting, women over 45 should avoid common mistakes such as overfasting, skipping breakfast, consuming poor nutrient-dense foods, neglecting electrolytes and hydration, and not adjusting for activity or stress levels. By following these guidelines and incorporating the 14/10 fasting method into their routine, women in menopause can effectively manage their weight and improve their overall health without disrupting their hormones.