I’m (41) asking because in my 30’s I used to do 18/6, 19/5 & OMAD regularly. Now I find it much harder and often white knuckle it to 16 hours! I’m wondering if perimenopause is just making fasting harder in general for me? I have about 30 pounds to lose I’ve lost 10 so far in 2026 but it is definitely trickling off so slow slowly! I am counting calories, but also not always very successful at staying under my goal. Did anyone else notice it harder to fast longer? once you reached perimenopause? What are your fasting routines that are working for you?
I’m 46 and am having success with ADF (36-43 hour fasts). I don’t count calories on my eating days, just eat until satisfied and working on reducing snacking and ultra processed foods. I usually find it hard around the 16-22 hour window, but then I’m fine - go to sleep, and when I wake up the next morning I’m not hungry for at least the first few hours of the day.
At 46? You're such a warrior! ♡
48 here, I do mostly OMAD or 20:4. Occasional 48. Been maintaining for a couple years now. No calorie counting, just focusing on whole foods. I have my share of treats but even then they are not super junky - things like chocolate covered almonds. Strength training 4-5x/week, no cardio but I am active in my non gym time (yard work, cleaning, walking). It has become a way of life. Sometimes I start feeling peckish and just drink water or coffee and it passes. Good luck!!
8 hour eating window has worked for me. I slowly reached my goal weight and have maintained. But I have found weight will come back if I try to stop intermittent fasting so it’s become a lifestyle for me.
I’m 44 and I have done 16:8 with a little flexibility either way for the last few months. My only issue is that after some initial weight loss that felt effortless my hunger seems to have adjusted to fit more calories into my eating window. I think I need to be more mindful of what I’m eating in addition to practicing IF. There are certain foods that leave me feeling hungrier so a good journal is helpful there. And certain times of the month, like right before my period, that I’m just ravenous.
I'm doing 16:8 at a minimum, but stretch it when I'm not hungry at the 16 hour mark. I'm also doing low carb and food sequencing. I normally only do two meals, with my largest one close to when the window closes. I have lean protein, bulk veg like broccoli, and healthy fat to help carry me through the fast. (On a side note, I noticed that getting my blood sugars under control has helped with my PMDD tremendously. Such a pleasant surprise I wasn't expecting.)
Between 18/6 and OMAD. Depends on what part of my menstrual cycle I'm in and how much meat protein I ate the previous day. Still want to lose about 8-10 more pounds but I've lost 5. I'm about 5'4 and 132 pounds currently. Definitely much harder to lose weight now than 5 or 20 years ago. I'm 49. I think my idea weight is between 121-123. I haven't been in that range in the past 3 years tho. Hope I can get there. My sweet tooth during PMS messes everything up.
I’m 47 and clean fast until about 4-6pm
Perimenopause at 40?? Geez!! I would maybe look at a hormone expert and get that balanced because that will definitely throw your appetite hormones off also. Hormones are all on an axis; one off and it will throw others off. It's all on balanced axis of each other. But I was probably closer to my tail end of perimenopause into menopause and the fasting became easy for the most part since I literally did not need as many calories. In perimenopause I was adding so many supplements, powders, roots, etc to my coffees and veggie/fruit smoothies to feel better! Lol! The hormone replacement did not work for me. My body rejected them like I was allergic, but I knew many women they did work for including my mother who was really athletic and healthy eater.
Experiencing perimenopause symptoms at 40 is absolutely normal.
I’m 49 and pretty close to my maintenance weight after losing 60 pounds. I have a snack or smoothie around 3pm, then eat until I’m satisfied around 6pm. If I’m super hungry outside those times, I will usually have a small snack. I stick to whole food 90% of the time and don’t count calories, but I’ll happily have sweets, burger and fries or chicken nuggets with spicy mayo around that time of the month! Every few weeks I decide to fast, which will last around 36 hours.
I found I wasn’t losing unless I did 20+ Then I found the advice from dr Stacy and now I have 25g of protein within 30 mins of waking and I find I’m able to lose again. I’m not fasting at the moment as it’s really affecting my iron stores