Empowered Perimenopause With Francesca Liparoti

Episode 81: Intermittent Fasting and Perimenopause: What the Science Actually Says for Women

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Intermittent fasting has become one of the most talked-about approaches for weight loss, metabolism, and longevity.

But is it actually right for women in perimenopause?

In this episode, I unpack what the science really says about fasting, and more importantly, how it applies to female physiology in midlife.

Because while intermittent fasting can offer benefits, most of the research has been done in men and animal models, not women navigating hormonal fluctuations, blood sugar sensitivity, and increased stress load.

I share why longer fasting windows can sometimes backfire for women in their 40s and beyond, why that “energised” feeling when you skip breakfast might not be what you think, and what tends to work better for supporting hormones, energy, and long-term health.

If you’ve ever wondered whether fasting is helping or hindering you… this episode will give you clarity.

In This Episode, We Cover:

• What intermittent fasting actually is (and the different approaches)
• The difference between intermittent fasting and time restricted eating
• What the research says, and where the gaps are for women
• Why women may respond differently to fasting than men
• The impact of fasting on cortisol, adrenaline, and blood sugar
• Why perimenopause changes how your body tolerates fasting
• Whether fasting is different in perimenopause vs postmenopause
• Why that “morning energy” when fasting may actually be a stress response
• The importance of a protein-rich breakfast in midlife
• Why longer fasting windows (like 16:8) can backfire for some women
• A more supportive approach to fasting for women over 40

Take the Free Perimenopause Quiz!

• Find your perimenopause stage, uncover your priority health pillars, and get instant steps to feel better, all in one free quiz, here.

Join the Midlife Thrive Membership here.

Other Resources & Support

• Download my free Perimenopause Blueprint Guide
• Watch the Thriving Through Perimenopause Masterclass
• Explore 1:1 personalised support
• Listen to more episodes about perimenopause hormones and midlife health on the Empowered Perimenopause Podcast.
• Mira Hormone Tracking At-Home Testing Kit: 20% Off Discount Code: 2FRANLIPAROTI20

All available via my website, or feel free to email or DM me on Instagram if you’re unsure what support you need.

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!