Nutrition Tips for Perimenopause — Intermittent Fasting (IF)
To be honest, when I used to hear the word “fasting” I would think “starving …” I’m now 6 years in, and proof that you will not in fact starve to death. In fact, you’re going to notice quite the opposite, with Intermittent Fasting, you’re not suffering, you’re THRIVING. Studies show that IF can actually help during perimenopause with benefits such as metabolism and weight management by allowing your body time to burn stored fat, support insulin sensitivity, stabilize blood sugar, and reduce cravings. Intermittent fasting also reduces inflammation and promotes cellular repair for overall well being and longevity. Check out my favorite podcast HUBERMAN LAB for an episode on how IF “can improve health, cognition, and longevity.” Hormones like cortisol, brain function for better focus, mental clarity, and mood stability are all IF benefits too. For an in depth look, check out Dr. Mindy Pelz’s book FAST LIKE A GIRL , I HIGHLY recommend this easy read, and following Mindy on Instagram for helpful hints. Otherwise, here’s more tips on how to get started and see for yourself!
As with all endeavors in fitness, it’s good to consult your Dr. before you begin, start slow, listen to your body, and make adjustments as needed. Staying hydrated is essential, you can still drink your black coffee or herbal tea, but focusing on water and electrolytes helps both manage and care for your body as it repairs itself, without making you feel sluggish. Plan for balanced nutrition to compliment your fasting regime, so when it’s time to nourish, you’re supporting your body and not working against it. For example, prioritize lean proteins, healthy fats like avocado and olive oil, and fiber rich foods such as vegetables, legumes, and whole grains. Protein gets extra attention anyway, since it supports muscle and metabolism during perimenopause. Your workouts, especially strength training and low intensity cardio (as seen in the EVOLVE program), compliment your fasting efforts as well. Try exercising near the end of your fasting window when your body is blazing through fat for fuel. Finally, SLEEP, because circadian rhythm is crucial for blood sugar and hormone stabilizing. Avoid eating late at night, and aim for 7-8 hours of sleep to give your beautiful body a chance to recover, regenerate, and feel your best on every level.
Intermittent Fasting is not a one-size-fits-all solution, but for many of us women over 40, it can be an effective strategy for navigating our fitness and wellness journey. If you would like more info on women’s holistic nutrition, feel free to reach out to organicandria.com, she has helped me understand how to take care of myself better. The Intermittent Fasting mindset is more about intentional nourishment, and less about restricting.
May this be your season to to thrive.
♡, Breanna
