Fasting for Menopause

Many women feel as though their hormones work against them as they age, especially when it comes to maintaining a healthy weight.

Fortunately, experts have identified effective strategies to regain control, including using intermittent fasting during menopause.

Canadian clinical researcher Megan Ramos has refined an approach she terms the "sweet spot" for intermittent fasting, specifically tailored for women over 40.

This method, tested successfully with over 20,000 participants worldwide, promises significant results. Here's everything you need to know about intermittent fasting during menopause, including key tips and inspiring success stories.

What Is Intermittent Fasting?

Intermittent fasting involves limiting the hours in which you consume food each day, allowing your body periods of rest and digestion.

For women new to this practice, a gentle introduction might involve cutting out snacks and gradually extending the time between dinner and breakfast—for instance, fasting for 14 hours by eating from 7 p.m. to 9 a.m. daily.

From here, longer fasting periods can be pursued with medical guidance.

The Science Behind Intermittent Fasting and Weight Loss

Intermittent fasting (IF) became popular thanks to the work of Dr. Jason Fung, who discovered the connection between insulin spikes and weight gain—a challenge particularly common among menopausal women.

Dr. Fung explains that when we eat, insulin levels rise, inhibiting our ability to burn fat. "Insulin completely blocks fat burning. When insulin is high, your body wants to store calories, not burn them," he notes.

According to Dr. Fung, intermittent fasting is the most efficient way to lower insulin levels, allowing the body to burn stored fat.

This approach has been prescribed to thousands of patients, many in menopause, achieving remarkable results by reducing their eating windows while still consuming fulfilling meals.

Megan Ramos' Intermittent Fasting Transformation

Megan Ramos, a Canadian clinical researcher, initially struggled to improve her health.

Despite eating small, frequent meals and working out intensely, she gained 80 pounds and developed type 2 diabetes, alongside conditions like polycystic ovary syndrome (PCOS) and a fatty liver.

Inspired by Dr. Fung’s research, Ramos decided to try intermittent fasting. The results were extraordinary. Within six months, she lost 60 pounds, reversed her type 2 diabetes and PCOS, and cured her fatty liver condition.

A decade later, Ramos has maintained an 86-pound weight loss and alleviated all prior medical conditions.

Now, she is a leading voice on intermittent fasting, helping thousands achieve similar success through her book, The Essential Guide to Intermittent Fasting for Women.

Why Intermittent Fasting Works for Menopausal Women

Ramos emphasizes the extensive benefits that women over 40 can gain from intermittent fasting. These include:

• Accelerated weight loss
  
  
• Reduced estrogen dominance
  
  
• Improved insulin sensitivity
  
  
• Reversal of conditions like type 2 diabetes and fatty liver
  
  
• Protection against muscle and bone loss
  
  
• Enhanced vaginal health and libido
  
  

Ramos has also developed a specific protocol for menopausal women, advocating for three 36-hour fasts per week as a "sweet spot" for achieving maximum results.

How Extended Fasts Work During Menopause

Ramos' longer fasting schedule is particularly effective for reducing weight and reversing type 2 diabetes among menopausal women.

Each 36-hour fast lowers insulin levels, triggering significant fat loss. According to her findings, women following this plan typically lose 1.5 pounds of body fat (not just water weight) every week.

Ramos advises easing into fasting gradually and allowing about a month for the body to adapt.

Steps to Begin Intermittent Fasting for Menopause

Ramos recommends fasting for 36 hours three days a week while continuing to eat on non-fasting days. For example:

• Enjoy breakfast, lunch, and dinner on Tuesday, Thursday, and Saturday.
  
  
• Fast on Monday, Wednesday, and Friday.
  
  

Alternatively, fasting days can be scheduled around your least busy days to increase adherence.

Tips to Make Fasting Easier

Here are three strategies to optimize intermittent fasting and reduce challenges:

1. Increase Fiber Intake

“Fiber is an excellent appetite suppressant,” advises Ramos. Adding fiber-rich foods to your diet enhances physical fullness, signaling satiety to the brain.

Baobab fruit fiber, for instance, provides prebiotic benefits and may support increased satiety. Researchers have linked its fiber content to reduced hunger and improved weight management.

2. Supplement with Electrolytes

Fasting can lead to symptoms like fatigue or muscle cramps due to reduced electrolyte levels. Adding sodium, potassium, or magnesium can eliminate these side effects, improve your well-being, and even support fat loss.

3. Include Amino Acids

For those concerned about muscle loss during fasting, supplements with amino acids—which are protein building blocks—can alleviate the risk. Protein supports muscle maintenance, hormone production, and thyroid function, all crucial for better weight management.

What Should You Eat on Non-Fasting Days?

While fasting is about when you eat, non-fasting days focus on what you eat.

Ramos suggests beginning with a low-carb, high-protein diet to improve insulin sensitivity and encourage a fat-burning state.

Over time, as your body becomes more metabolically flexible, you can gradually increase your carbohydrate consumption while maintaining your results.

Real Success Story: Abigail Stansfield

Abigail Stansfield had resigned herself to chronic fatigue and weight gain due to an autoimmune condition.

After implementing intermittent fasting with the guidance of the Glucose Goddess, she transformed her health. Eating all her calories within one meal daily, Abigail felt noticeable changes within days.

Her clarity and vitality returned, she began losing weight consistently, and eventually dropped from a size 12 to a size 6. What's more, her autoimmune symptoms disappeared, and her once abnormal lab results normalized.

“This is my second chance!” Abigail shared, reflecting on her life-changing experience.

Is Intermittent Fasting Right for You?

Intermittent fasting holds tremendous potential to improve health, particularly for women navigating menopause.

From lowering insulin and enhancing weight loss to addressing hormonal imbalances and boosting energy, fasting offers benefits far beyond slimming down.

If you’re considering intermittent fasting, consult with your physician first to ensure it’s the right fit for your needs.

Once you're ready, start small, incorporate nutrient-rich support, and give your body the time it needs to adjust. With a little effort, you can experience lasting weight loss, revitalized energy, and a transformed life.

Source: firstforwomen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.