Fasting is a powerful tool for women's health, with benefits extending far beyond just weight management. Research continues to evolve, demonstrating that fasting is good for health. It’s becoming evident that implementing fasting as a lifestyle strategy can support women through different life stages. It is important to recognise, though, that fasting protocols for women look different depending on which life stage you are in. For example, if you are fasting during reproductive years, then you will take a slightly different approach than if you are fasting for menopausal symptoms.
Read on to discover the benefits of fasting for women through each life stage.
Fasting for Reproductive Health & Fasting While on Your Cycle
Young Adulthood (20s-30s)
During these foundational years, it is really important to establish a healthy and maintainable relationship with food, as your nutrition during this life stage is key to healthy outcomes in the future. During this phase of your life, prioritise habits such as adding lots of vegetables, fibre and good-quality proteins into your meals. Once you have these foundations in place, slowly add periodic fasting into your routine, which can help establish healthy metabolic patterns (discover how to add periodic fasting mimicking into your routine here).
This stage of your life is ideal for establishing sustainable fasting habits while supporting hormonal balance and metabolic health. The key is finding the right fasting window - many women succeed when aligning their fasting in harmony with natural hormonal rhythms. When considering fasting for women with a cycle, it is important to consider your menstrual cycle, as your body may have different needs at different phases due to hormonal fluctuations. When fasting near your period, it can be best to start fasting on the second or third day of your cycle. However, try not to fast during the week before your period to avoid disrupting your hormones. To find out when your body responds the best to fasting, gently incorporate fasting into different phases of your cycle until you find the right pattern of fasting and the right time during the month.
Fasting for Reproductive Health
For women in their reproductive years, fasting has been shown to improve reproductive health and fertility (1), especially for women with PCOS, or who are overweight or living with or obesity. While fasting can affect female reproductive hormones, any fluctuations typically remain within healthy ranges. When implemented carefully into your lifestyle, fasting can promote:
- Improved insulin sensitivity
- Enhanced metabolic flexibility
- Better energy levels
- Reduced inflammation
-
Weight loss
Studies suggest that repeated periods of healthy fasting can decrease androgen markers (like testosterone) and increase sex hormone-binding globulin (SHBG) in premenopausal women with obesity, which could be beneficial for women with PCOS
Fasting may contribute to reproductive health and fertility by providing these benefits. However, it is essential to always consult a healthcare professional when looking to improve reproductive health and fertility.
It is also important to never fast during pregnancy.
Fasting during Perimenopause & Menopause
Perimenopause & Fasting for Women over 40
Perimenopause can be described as the transitional period before menopause, typically occurring in women's 40s, though it can start as early as the 30s. During this time, your body experiences significant hormonal fluctuations, particularly in estrogen and progesterone production. The following symptoms often accompany perimenopause:
- Irregular menstrual cycles
- Hot flashes and night sweats
- Mood changes
- Sleep disruptions
- Weight gain, especially around the midsection
- Changes in metabolism
- Fluctuating energy levels
- Anxiety
- Depression
- Lowered resilience to stress
- Nervous tension
As women approach menopause, fasting can become a valuable tool for managing these transitional symptoms. The benefits of fasting for women over 40 include:
- Reduced hot flashes
- Better sleep quality
- Improved mood stability
- Management of midsection weight gain
Menopause and Beyond - Fasting for women over 50
Menopause is defined as the point when a woman has not had a menstrual period for 12 consecutive months. This transition typically occurs between ages 45 and 55, with the average age being 51 years. During menopause, fasting takes on new significance, with a key focus being on fasting for menopausal symptoms. Implementing fasting strategically into your lifestyle during this life stage can help address common concerns:
- Reduction in belly fat
- Improved Insulin Sensitivity
- Reduced Inflammation
- Cardiovascular health support
- Enhanced cognitive function
- Maintain normal levels of cortisol
Once oestrogen is out of the picture, the adrenals are the only source of oestrogen production - and protecting adrenal health and ameliorating stress levels become a new priority for menopausal women.
Safe Fasting for Women
Regardless of life stage, certain principles remain crucial:
- Start gradually with shorter fasting windows
- Listen to your body's signals
- Stay hydrated
- Maintain healthy, nutrient-dense eating during non-fasting periods
- Consider working with a healthcare provider
Whilst intermittent fasting is an attractive and popularised form of fasting for women, the fasting mimicking approach is also a manageable and safe method of eliciting the benefits of fasting without the risk of triggering the starvation response, which can impact:
1. Reproductive health,
2. Muscle tissue loss for producing energy,
3. Encourage Nutrient deficiencies
4. Encourage rebound weight gain as the body is triggered into a “feast and famine” cycle.
Fasting Mimicking allows 3-4 eating windows daily, allowing the biological benefits of fasting without the risks of impacting hormonal health and rebound weight regain.
In Summary
Fasting can be a powerful tool for women's health when adapted adequately to each life stage. As research continues to evolve, we're discovering more about how women can harness the benefits of fasting while honouring their biological uniqueness. The key to success is to approach it mindfully, with awareness of your body's unique needs and rhythms.
SMARTFAST fasting-mimicking kits are tailored to create lasting changes by promoting metabolic health, cellular regeneration, and sustainable eating patterns. It avoids the common dieting pitfalls of muscle loss and slowed metabolism. Unlike complete fasting, which can be challenging and potentially harmful, mimicking fasting offers a structured, science-based approach.
Completing a 3 or 6-day fast once a month for three months, followed by healthy eating habits and movement, is a balanced approach that delivers weight management and metabolic benefits with added safety, convenience, and sustainability.
Maintain these benefits by continuing to cycle SMARTFAST3 or SMARTFAST6 every 3-4 months ongoing.
Remember: Always consult with healthcare providers before starting any fasting regimen, especially during major hormonal transitions or if you have underlying health conditions. Avoid any fasting protocol during pregnancy.
Velissariou, M et al. (2025). The Impact of Intermittent Fasting on fertility: A focus on polycystic ovary syndrome and reproductive outcomes in Women - A systematic Review. Metabolism Open, Vol 25 DOI: https://doi.org/10.1016/j.metop.2024.100341