Intermittent fasting (IF) has been one of the most talked-about wellness trends of the past decade — and in 2024, it remains a popular choice for British women seeking weight management, improved energy, and long-term health benefits. From the 16:8 method to time-restricted eating, many women over 30 are turning to fasting as a way to reset their metabolism and reclaim control over their health. But is it truly effective — and safe — for this age group? Experts say the answer is nuanced, depending on lifestyle, hormones, and individual goals.
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Intermittent fasting isn’t a diet but an eating pattern that cycles between periods of eating and fasting. The most common approach, the 16:8 method, involves eating within an 8-hour window (e.g., 10 a.m. to 6 p.m.) and fasting for the remaining 16 hours. Other variations include the 5:2 diet (eating normally for five days, restricting to 500–600 calories on two non-consecutive days) and occasional 24-hour fasts.
For women over 30, hormonal changes begin to influence metabolism and fat storage. Slower thyroid function, declining oestrogen levels, and increased insulin resistance — especially after 35 — can make weight management more challenging. Some studies suggest that IF may help by improving insulin sensitivity, reducing inflammation, and supporting cellular repair through a process called autophagy. A 2023 review published in The British Journal of Nutrition found that time-restricted eating led to modest weight loss (an average of 3–5% body weight over 12 weeks) and improved blood sugar control in middle-aged adults.
However, experts caution that women may respond differently than men. “Women’s bodies are more sensitive to energy restriction due to hormonal fluctuations,” explains Dr. Helen Reeves, a metabolic health specialist at the London Women’s Clinic. “Aggressive fasting can disrupt cortisol and leptin levels, leading to increased stress, sleep issues, or even menstrual irregularities.”
This is especially relevant for women in perimenopause, which can begin as early as the late 30s. During this phase, erratic hormone levels make metabolic stability harder to maintain. Some women report improved energy and reduced bloating with mild IF, while others experience worsened fatigue, hair loss, or mood swings.
So, how can women over 30 approach intermittent fasting safely?
Start gently.
Begin with a 12-hour fast (e.g., 7 p.m. to 7 a.m.) and gradually extend the window if it feels comfortable. Avoid jumping into 18- or 20-hour fasts without medical guidance.
Prioritise nutrient-dense meals.
When you do eat, focus on protein, healthy fats, fibre, and complex carbs. A breakfast of eggs, avocado, and wholegrain toast is far more stabilising than a sugary cereal. Skipping meals shouldn’t mean skipping nutrition.
Listen to your body.
If you feel dizzy, irritable, or experience disrupted sleep or periods, it’s a sign to stop. IF is not recommended for those with a history of disordered eating, pregnancy, or certain medical conditions.
