By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 19 Recap
Intermittent fasting (IF) is everywhere right now. But with so much conflicting information out there, especially when it comes to how it affects women, it can be hard to know what (or who) to believe. Is it the holy grail of health and weight management? Or is it a hormone-wrecking disaster for women?
As a Certified Nutritional Therapy Practitioner who works primarily with women navigating perimenopause and beyond, I want to give you a clear, supportive, and real-world view of intermittent fasting—what it is, how it works, and whether it might be a helpful tool for you.
What is Intermittent Fasting (IF), Really?
Let’s get this out of the way first: fasting is not starving.
Intermittent fasting, also known as time-restricted eating, simply means taking regular breaks from eating—giving your body time to rest, reset, and rebalance.
We all fast overnight (unless you’re getting up for midnight snacks!), so the real question is: how long are you fasting, and is that fasting window optimized for your health goals?
A typical intermittent fasting window might look like:
- 12:12 (12 hours fasting, 12 hours eating)
- 14:10 (14 hours fasting, 10 hours eating)
- 16:8 (16 hours fasting, 8 hours eating)
For most women, especially in midlife, easing into a 12- to 16-hour fasting window can be incredibly supportive when done correctly.
My Personal Experience with IF
I’ve been practicing intermittent fasting for over 4 years. And I’ll be honest—I was super skeptical at first. I loved food, hated the idea of being hungry, and had zero interest in restrictive diets.
But after doing my own research and listening to my body, I gave it a try. It was free, flexible, and easy to experiment with. The first couple of weeks took some adjusting (hello, black coffee), but soon after, I felt:
- More energy
- Reduced brain fog
- Better mood
- Less afternoon crashing
- Leaner and stronger in my body
- More freedom from constant food thoughts
For someone who struggled with food noise most of her life, that last part was life-changing.
The Benefits of Intermittent Fasting for Women
When done properly, intermittent fasting has some impressive benefits, especially for women in perimenopause and menopause. Here are just a few:
1. Improved Insulin Sensitivity
Better blood sugar control = fewer sugar crashes and cravings.
2. Increased Human Growth Hormone (HGH)
Supports fat burning, metabolism, and muscle preservation—huge as we age.
3. Autophagy
Your body gets a chance to clean out old, damaged cells. Think of it as internal housekeeping.
4. Hormonal Balance
Fasting supports hormone signals like leptin and ghrelin, making it easier to listen to true hunger/fullness cues.
5. Mental Clarity
Without constant spikes and dips in blood sugar, your brain functions better.
6. Food Freedom
Once you’re fat-adapted, food obsession decreases. You’re not constantly thinking about your next snack.
What Fasting Is Not
It’s important to bust a few myths:
- Intermittent fasting is not calorie restriction.
- It’s not about starvation or suffering.
- It’s not one-size-fits-all.
Chronic calorie restriction can harm your hormones and metabolism. IF, on the other hand, can actually support your metabolism—if you’re still eating enough nourishing food within your eating window.
When to Be Cautious
Women’s bodies are complex, and our hormone cycles can impact how fasting feels. You may find that fasting is easier during the follicular phase (after your period) and more challenging during the luteal phase (before your period).
And if you’re still cycling, pregnant, breastfeeding, or have a history of disordered eating—check with a practitioner before jumping in.
Tips for Getting Started
If you’re curious about intermittent fasting, here’s how to ease in:
- Start with 12 hours (example: finish dinner at 7 PM, eat breakfast at 7 AM)
- Gradually increase your fasting window in 15-30 minute increments as it feels good
- Stay hydrated and prioritize electrolytes
- Keep your meals nutrient-dense: protein, fiber, healthy fats, colorful veggies
- Avoid fake fasting (e.g. gum, flavored drinks, creamers)
- Pay attention to your energy levels and mood
Suggested Resources
Want to learn more?
- Dr. Jason Fung – Great science-backed content on metabolic health and fasting
- Gin Stephens – Author of Fast. Feast. Repeat. – approachable and relatable info for beginners
Final Thoughts
Intermittent fasting isn’t a magic bullet, but it can be a powerful, hormone-supportive tool for many women—when approached with care, flexibility, and awareness.
If you’re constantly thinking about food, feeling foggy, or frustrated with midlife weight gain, IF may be worth exploring. Just remember to keep it realistic, listen to your body, and focus on nourishment, not restriction.
Want help finding a sustainable fasting rhythm that works for your life? I offer personalized wellness coaching for women navigating perimenopause and beyond. Head to theinspiredwellnesscoach.com to book a free 20-minute discovery call.
You deserve to feel good in your body—and sometimes, it starts with doing less.
Listen to the Full Episode
Catch this conversation and more on Episode 18 of Inspired Wellness Podcast on your favorite podcast platform!
Listen to the full episode here on Apple or here on Spotify
Want more frequent tips and knowledge? Follow me on Instagram and Facebook @theinspiredwellnesscoach
Want to submit a question? Email me
And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.
DISCLAIMER This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.
