Intermittent Fasting for Women over 35: Pros, Cons, and Everything Else You Need to Know

Intermittent fasting (IF) can affect men and women differently. The potential benefits such as weight loss, improved energy levels, and better metabolic health have been widely theorized and talked about. These go across the board, which makes this way of eating suitable for both men and women.

However, for women over 35, there are some specific concerns that need to be addressed, mainly, how does intermittent fasting affect their hormones, fertility, and overall health? Which windows of fasting are the most beneficial for them and what should they keep in mind while following this eating pattern?

Let’s dive into the pros, cons, and everything else you need to know about intermittent fasting for women over 35.

What Is Good Intermittent Fasting for Women over 35?

A good IF program for women over 35 is one that’s:

• Personalized – taking into account individual health needs, lifestyle, and goals.
• Sustainable – incorporating a variety of foods and fasting windows that can be maintained in the long term.
• Safe – not causing any negative effects on hormones, fertility, or overall health.

To choose which one works best for you, read on.

Does Intermittent Fasting Work for a Middle-Aged Woman?

Intermittent fasting can work for middle-aged women, assuming they have no underlying health issues and it is safe for them. Studies have suggested that intermittent fasting can be effective for weight loss in adults  (1,2).

The potential benefits of IF for women over 35 include:

Potential Weight Loss

IF has gained popularity as an effective strategy for weight loss among middle-aged women. Research suggests that IF can help reduce body weight and fat by creating a caloric deficit, similar to other methods of calorie restriction (3). Some improvements in markers of metabolic health have also been observed, which are likely a result of weight loss.

This dietary approach allows women to eat fewer calories without altering the types of food consumed, which makes it a practical choice for those struggling with restrictive diet plans.

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Hormonal Changes and Metabolic Effects

For women over 35, hormonal balance is essential due to the natural decline in reproductive hormones such as estrogen and progesterone.

Studies have suggested that IF may positively influence hormonal health by reducing insulin levels and increasing human growth hormone (HGH), which may help with fat loss and muscle gain (4 5).

In addition, IF may enhance the body’s sensitivity to insulin (5), potentially lowering the risk of type 2 diabetes—a common concern in this age group.

Benefits Beyond Weight Loss

In addition to weight management, IF may offer several health benefits for middle-aged women, including:

• Improved energy levels: With intermittent fasting, your body may become more efficient at using stored fat for energy, which some people find results in more stable energy levels throughout the day (6).
• Reducing cholesterol levels and blood pressure: These are essential for cardiovascular health, helping prevent heart disease and stroke (1). They often improve as a result of weight loss and/or dietary changes, such as reducing salt and saturated fat intake.
• Protecting brain health by promoting autophagy: This cellular clean-up process supports neuron health and cognitive function, potentially reducing the risk of neurodegenerative diseases (7).
• Reducing inflammation: Chronic inflammation has been linked to numerous health issues, so minimizing it may improve overall well-being and longevity (8). This also tends to occur as a result of weight loss, particularly with the loss of visceral fat.

These benefits may collectively contribute to a healthier aging process, which makes IF an attractive option for women who are looking to maintain their long-term health.

Read more: 4-Week Intermittent Fasting: A Complete Guide

How Long Should a 35-Year-Old Woman Fast?

The optimal fasting duration for a 35-year-old woman is largely dependent on her health goals and lifestyle. Common IF methods include the 16/8 approach, where individuals fast for 16 hours and eat during an 8-hour window, and the 5:2 method, which involves eating normally for five days and restricting calories to 500-600 on two non-consecutive days.

Shorter fasting periods, such as the 16/8 method, are generally well-tolerated and can lead to effective weight management and resulting metabolic health improvements.

Longer fasting durations or more restrictive patterns may enhance weight loss, but could be challenging to maintain and might not be suitable for everyone.

Women should consider starting with shorter fasting windows and gradually increasing them as they become more comfortable with the regimen.

For sustained results, consistency is essential. Women over 35 may benefit from integrating a more moderate form of IF as part of their regular lifestyle rather than a temporary diet. This approach helps with weight management and supports overall health improvements over time.

What Is the Best Intermittent Fasting Schedule for Older Women?

The best IF schedule for older women is one that suits their lifestyle, health status, and personal preferences. Consulting a healthcare provider or registered dietitian can help tailor a fasting plan that is aligned with individual health goals and needs.

That being said, some potential fasting schedules for women over 35 could include:

Time-Restricted Eating (TRE)

Time-restricted eating, such as the 16/8 method, is often recommended for older women due to its flexibility and ease of integration into daily life. This schedule aligns well with natural circadian rhythms, which can enhance metabolic processes and improve sleep quality.

Over time, you may choose to decrease your eating window further (e.g. 18/6 or 20/4) or you may want to try other methods.

The 5:2 Diet

The 5:2 diet is another popular option for older women, allowing for normal eating most of the week while providing the benefits of caloric restriction on fasting days. This method can be particularly beneficial for those who are looking to improve insulin sensitivity and reduce inflammation without daily fasting.

Alternate-Day Fasting (ADF)

Alternate-day fasting involves eating normally one day and fasting the next. While it’s effective for weight loss and metabolic health, ADF can be more demanding and may not be suitable for all women. It’s important to assess individual tolerance and health conditions before you adopt this method.

What Are the Downsides of Intermittent Fasting for Women over 35?

When done correctly, intermittent fasting can be safe and beneficial for women over 35 without any health conditions. However, it’s important to understand the potential downsides and address them accordingly.

• Nutrient Deficiencies

One of the most likely downsides of intermittent fasting (IF) for women over 35 is the potential for nutrient deficiencies.

When fasting windows are long, there’s a risk that essential nutrients may not be consumed in sufficient quantities during the eating periods. Maintaining a balanced intake of macronutrients, vitamins, and minerals is crucial for women in this age group to support bone health, hormonal balance, and overall well-being.

Women who are practicing IF should ensure their diets include a variety of nutrient-dense foods to mitigate this risk.

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• Hormonal Imbalances

Intermittent fasting can lead to hormonal imbalances, particularly affecting reproductive hormones.

For women over 35 who may already be experiencing fluctuations due to perimenopause or menopause, fasting may exacerbate issues such as irregular menstrual cycles or mood swings.

Studies have suggested that calorie restriction can impact the hypothalamus-pituitary-ovarian axis, leading to changes in estrogen and progesterone levels (9).

This is another reason why consulting a healthcare provider is essential before starting IF.

• Disordered Eating Patterns

IF may also trigger disordered eating patterns, particularly in women who have a history of restrictive dieting or eating disorders.

Fasting for extended periods can lead to an unhealthy fixation on food and potentially promote binge-eating behavior.

It’s important to approach IF with a balanced mindset and focus on nourishing the body rather than extreme restriction.

• Increased Stress Levels

Fasting can be a stressor on the body, potentially leading to increased cortisol levels, which may affect mood and immune function (10).

For some women, the stress of adhering to fasting schedules can also lead to psychological stress. It’s important for women to manage stress through practices such as mindfulness, yoga, or meditation while fasting to prevent negative impacts on their mental health. If fasting is adding to your stress, consider finding an alternative weight loss strategy that works better for you.

• Impact on Social Eating Patterns

Intermittent fasting can disrupt social eating patterns, which are an important aspect of social life and emotional health. Women who follow strict fasting schedules may find participating in social meals or events challenging, which could lead to feelings of isolation or anxiety.

Flexibility in fasting schedules or choosing less restrictive methods, such as the 16/8 method, may help women balance fasting with their social lives.

• Considerations for Specific Health Conditions

Women with specific health conditions should approach intermittent fasting with caution.

Those with a history of eating disorders, diabetes, or thyroid issues may experience worsening symptoms or complications. For example, fasting can lead to hypoglycemia in diabetic patients if not monitored carefully. Certain medications may also require consistent food intake or affect blood sugar levels.

Consulting healthcare providers before you start an IF regimen is essential to tailor the fasting approach to individual health needs and conditions.

• Managing the Risks

To address these potential downsides, women should focus on a balanced diet that’s rich in nutrients during eating periods, stay hydrated, and ensure their fasting routine fits their lifestyle.

Listening to the body’s signals and adjusting fasting schedules as needed can help mitigate adverse effects. Engaging with a registered dietitian or healthcare provider can provide personalized guidance to optimize health outcomes while practicing intermittent fasting.

Read more: Why Isn’t Intermittent Fasting Working for Me?

How to Make an Intermittent Fasting for Women over 35 Effective

To make intermittent fasting effective for women over 35, it’s important to approach it with a well-rounded perspective. Here are some tips to help you achieve success with IF:

• Choose the Right Fasting Schedule

Selecting an appropriate fasting schedule is crucial for the effectiveness of intermittent fasting (IF) in women over 35.

Research has suggested that the 16/8 method, where women fast for 16 hours and eat within an 8-hour window, aligns well with natural circadian rhythms and is flexible enough to integrate into their daily lives. This method supports metabolic health and can be more sustainable than longer fasting periods, which may be difficult to maintain.

However, every woman’s body and lifestyle are different, so finding the right fasting schedule may require some experimentation.

• Ensure Adequate Nutrient Intake

One of the most important aspects of successful intermittent fasting is ensuring adequate nutrient intake during eating windows.

Women over 35 should focus on a diet that is rich in vitamins, minerals, and other essential nutrients to support bone health, hormonal balance, and overall well-being.

Experts recommend a variety of whole foods such as:

1. Proteins: Lean meats (chicken, turkey), fish (salmon, tuna), eggs, beans, lentils, and tofu.
2. Carbohydrates: Whole grains (brown rice, quinoa, oats), starchy vegetables (sweet potatoes, squash), and legumes.
3. Fruits: Berries (strawberries, blueberries), citrus fruits (oranges, lemons), apples, and bananas.
4. Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), peppers, and carrots.
5. Dairy: Low-fat milk, yogurt, cheese, and fortified plant-based alternatives (almond milk, soy milk).
6. Fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax), and olive oil.
7. Zero-calorie beverages (during the fast): Water, tea, coffee (without sugar or cream), and sparkling water.
8. Hydration (after the fast): Water, herbal teas, and naturally flavored waters.

• Manage Stress Levels

Managing stress is vital when practicing intermittent fasting, as stress can elevate cortisol levels and negatively impact health (10). Women should incorporate stress-management techniques such as yoga, meditation, or mindfulness practices into their daily routines. These activities can help maintain mental well-being and reduce the psychological burden of fasting.

• Monitor Hormonal Health

For women over 35, monitoring hormonal health is essential when following an IF regimen. Hormonal fluctuations are common in this age group due to perimenopause or menopause. 

Fasting can influence reproductive hormones, so women should pay attention to changes in their menstrual cycles or moods. Consulting a healthcare provider can help tailor the fasting approach to individual hormonal needs and ensure any adverse effects are promptly addressed.

• Stay Hydrated

Proper hydration is a key component of effective intermittent fasting. Drinking plenty of water throughout fasting and eating periods will help maintain energy levels, support metabolic processes, and reduce the risk of dehydration (11). Including herbal teas or other non-caloric beverages can also contribute to daily hydration goals.

• Customize Based on Individual Needs

Every woman’s body is different, and so is her response to intermittent fasting. Personalization of the fasting schedule according to lifestyle, health status, and personal preferences can enhance its effectiveness. Women should feel empowered to adjust their fasting windows and eating plans to what works best for them in order to ensure a balanced approach that supports both health and lifestyle.

• Consult Healthcare Professionals

Before embarking on an intermittent fasting journey, it is recommended that you consult a healthcare professional. A registered dietitian or doctor can provide you with personalized advice and ensure the fasting regimen is aligned with your individual health conditions and goals. This is particularly important for women with specific health concerns such as diabetes or thyroid issues.

Frequently Asked Questions

• Does sleeping count as fasting?

Yes, sleeping does count as part of your fasting period. During sleep, your body continues to function without food intake, which makes it a natural part of any fasting routine. This is why many people find it convenient to include their sleep time in fasting windows such as with the 16:8 method.

• What are the results of 4 weeks of 16:8 fasting?

After 4 weeks of 16:8 fasting, individuals typically experience some weight loss, but the amount will vary from person to person. Many report increased energy levels and mental clarity. However, results can vary based on individual health conditions and adherence to the fasting schedule.

• Can intermittent fasting reduce belly fat?

Intermittent fasting can help reduce overall body fat, including belly fat. By promoting a caloric deficit, fasting may help reduce visceral fat stored around the abdomen, along with subcutaneous fat all over the body (12). However, reductions in belly fat will depend on your overall diet quality and lifestyle.

• Is it bad to intermittent fast every day?

Intermittent fasting every day can be safe for many people if it’s done correctly. It’s important to ensure nutrient adequacy during eating periods and listen to your body’s needs. However, individuals with certain health conditions should consult a healthcare provider before they adopt a daily fasting regimen to avoid potential adverse effects.

The Bottom Line

Intermittent fasting can be an effective and sustainable approach for middle-aged women who are aiming for weight loss and improved health. However, it’s important to choose a fasting schedule that suits individual lifestyles and health needs and to remain mindful of the potential downsides to ensure a balanced and healthy approach to fasting.