Mastering Perimenopause and Meno(pause) with Fasting
The Complete Guide to Safe and Effective Fasting
Authored by: Dr. Sharon Stills
INTRO
Hey there beautiful, itʼs Dr. Sharon Stills here! If you are not familiar with my work yet, let me fill you in. Iʼm a naturopathic doctor with over two decades of experience and I am on a mission: to change the narrative around Meno(pause). Never seen Meno(pause) written like that? Well let me explain, most of us women have a lot of pre-programmed ideas about what Meno(pause) is: that time when we get “old” and our bodies stop functioning properly and we are past our prime. The craziest part is that we accept these beliefs without taking a second to PAUSE and really think about what that means.
WELL, NOT ANYMORE!
Around here Meno(pause) is an OPPORTUNITY to stop and think about what we want from the SacRED second half of our lives. SacRED means, RED HOT, sexy, fun, exciting and joyous. Nobody (and I mean NOBODY) going through Meno(pause) is past their prime; on the contrary, you are looking at some of the BEST years of your lives!!
Think thatʼs radical? Think again! These are the years of your life when you get to stop and put yourself first, to think: hey, what do I want? I know a lot of you women have NEVER thought of that before. Many of you have gone through life putting everyone else first. Thinking of your boyfriend/husband/girlfriend/partner whomever. Perhaps you raised children or jumped on the corporate ladder (or both). In any case, now you get to use Meno(pause) as an opportunity to flip the script - there has never been a better time to put yourself first!
Why Fasting is an Empowering Tool for Women During Perimenopause and Meno(pause)
Perimenopause and meno(pause) are significant transitions in your life, marked by hormonal changes that can bring a host of symptoms, including weight gain, hot flashes, mood swings, and fatigue.
These symptoms can be challenging to manage!
And I know how these symptoms must be sending you down the rabbit hole to search for effective strategies to ease the transition and regain control over your health.
One powerful tool that has gained attention over these years is fasting.
Fasting, when done correctly, is a powerful tool that can help women navigate these phases with more ease and grace. But this is more than just a diet trend it's a tool that can help you navigate the physical and emotional changes of meno(pause). By understanding how fasting works and tailoring it to your specific needs, you can manage symptoms, boost energy levels, and improve your overall quality of life!
But as I mentioned earlier, it needs to be done correctly. This comprehensive guide is designed to be your roadmap to understanding and implementing fasting during perimenopause and meno(pause). I will walk you through all the bits of information you need!
PERIMENOPAUSE
Understanding Perimenopause and Its Challenges
Perimenopause, the transitional phase before meno(pause), typically begins in a woman's 40s but can start earlier During this time, the body undergoes significant hormonal changes, primarily marked by fluctuating levels of estrogen and progesterone These fluctuations often lead to symptoms such as irregular periods, hot flashes, mood swings, and fatigue While these changes are natural, they can be challenging to manage, leaving many women searching for effective strategies to ease the transition
As the ovaries gradually produce less estrogen, women may experience a range of symptoms, including:
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• • Irregular periods: Cycles may become longer, shorter, or unpredictable
Hot flashes and night sweats: Sudden feelings of heat, often accompanied by sweating.
Mood swings: Emotional ups and downs, similar to those experienced during PMS.
Sleep disturbances: Difficulty falling asleep or staying asleep, often linked to night sweats
Fatigue: Persistent tiredness that can affect daily functioning.
These symptoms are a direct result of the body's attempt to adapt to fluctuating hormone levels While they are natural, they can be disruptive and impact a woman's quality of life
Common Misconceptions About Fasting During Perimenopause
Fasting during perimeno(pause) is often misunderstood. Some common misconceptions include:
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• • “Fasting will worsen hormonal imbalances.” On the contrary, when done correctly, fasting can help stabilize hormones.
“Fasting leads to muscle loss, especially during perimenopause.” When combined with proper nutrition and strength training, fasting can help preserve muscle mass.
“Fasting is too difficult to maintain during perimenopause.” Fasting protocols can be tailored to individual needs, making them more manageable.
Understanding the truth behind these misconceptions is crucial for women looking to explore fasting as a tool for managing perimenopausal symptoms.
The Science Behind Fasting and Hormone Balance
Fasting has a profound impact on key hormones, including estrogen, progesterone, and insulin. Here's how:
•• Estrogen and Progesterone: Fasting can help regulate estrogen levels, which fluctuate significantly during perimenopause. By promoting fat loss, fasting may also reduce the production of excess estrogen stored in adipose tissue. Additionally, fasting supports progesterone balance by reducing chronic inflammation, which can interfere with the body's natural hormone production.
Insulin: Fasting improves insulin sensitivity, which is crucial during perimenopause when many women become more insulin-resistant. This helps in maintaining stable blood sugar levels, reducing the risk of developing type 2 diabetes, and aiding in weight management.
The Benefits of Fasting for Reducing Hot Flashes, Mood Swings, and Fatigue
Fasting offers several benefits that directly address perimenopausal symptoms:
• • • Hot Flashes: By improving insulin sensitivity and reducing body fat, fasting can help lower the frequency and intensity of hot flashes.
Mood Swings: Fasting stabilizes blood sugar levels, which can reduce mood swings and irritability. Additionally, fasting may enhance mental clarity and focus by promoting the production of brain-derived neurotrophic factor BDNF .
Fatigue: Fasting boosts mitochondrial function, enhancing energy production and reducing feelings of fatigue.
Different Fasting Methods
Suitable for Perimenopause
Intermittent Fasting 16 8, 5 2, etc.)
Intermittent fasting IF) is one of the most popular fasting methods and is particularly well-suited for perimenopausal women Common IF protocols include:
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• 16 8 Method: Fasting for 16 hours and eating within an 8-hour window. This method is flexible and can be easily incorporated into most lifestyles.
5 2 Method: Eating normally five days a week and either water fasting or reducing calorie intake to about 500 600 calories on the other two days This approach is effective for weight management and reducing inflammation
Extended Fasting and Its Effects on Perimenopausal Symptoms
Extended fasting, which involves fasting for 48 hours or more, can be beneficial for deeper cellular repair and fat loss.
Water Fasting: A traditional water fast requires abstinence from all food and anything but water. While it has many benefits, there are some risks involved, including loss of muscle, nutritional deficiencies, health risks for those with certain medical conditions, or slowing metabolism when done for too long or too frequently.
Fasting Mimicking Diet FMD
Developed with over 25 years of
research to provide nutrition that mimics fastingʼs effects without triggering the body's food sensing pathways, the 5-day fast allows for the benefits of prolonged fasting while providing the body with nourishment. It is essential to approach extended fasting cautiously during perimenopause. Extended fasting should only be done occasionally and under the guidance of a healthcare professional to ensure it does not disrupt hormonal balance. The FMD can provide a safe and more comfortable fasting option, offering the benefits of fasting, but with food.
How to Choose the Right Fasting Method for Your Body
Choosing the right fasting method depends on individual factors such as lifestyle, health status, and personal preferences. Women should start with shorter fasting windows and gradually increase the duration as their bodies adapt. Listening to your body and making adjustments as needed is key to finding a sustainable fasting routine.
Building a Perimenopausal Fasting Routine
Best Times of Day to Fast
The timing of fasting can significantly impact its effectiveness. For perimenopausal women, fasting from the evening until late morning or early afternoon can be particularly beneficial. This approach aligns with the body's natural circadian rhythm, enhancing fat burning and improving sleep quality.
Nutritional Guidelines to Support Fasting
Proper nutrition during eating windows is essential to support fasting and maintain hormonal balance. Key guidelines include:
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• Focus on nutrient-dense foods: Include plenty of vegetables, healthy fats, and lean proteins in your diet.
Prioritize hydration: Drink plenty of water and consider adding electrolytes to prevent dehydration.
Include anti-inflammatory foods: Foods rich in omega-3 fatty acids, antioxidants, and fiber can help reduce inflammation and support hormonal health.
Incorporating Fasting into Your Lifestyle Without Stress
Fasting should enhance your life, not add stress. To incorporate fasting into your routine without overwhelm:
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• Start slow: Begin with shorter fasting windows and gradually increase as you become more comfortable.
Be flexible: Allow yourself to adjust fasting windows based on how you feel and your schedule.
Focus on the benefits: Keep in mind the positive effects fasting has on your body and well-being to stay motivated.
Consider the FMD Take the pressure off with this easy to follow plan that includes all food and supplements you will need for the five day program. Learn more below)
Troubleshooting Common Challenges
Dealing with Hunger and Energy Dips
Hunger and energy dips are common challenges, especially when starting a fasting routine. To manage these:
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• Stay hydrated: Sometimes thirst is mistaken for hunger. Drinking water or herbal tea can help curb hunger pangs. Eat nutrient-dense meals: Ensure your meals are rich in protein, fiber and healthy fats to keep you full longer. Break your fast wisely: Choose foods that stabilize blood sugar, such as a small portion of protein and healthy fats.
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Consider FMD Excessive wateronly fasting can stress the thyroid and adrenals of menopausal women, therefore may not be right for everyone, which is why Dr Stills recommends the Prolon fasting mimicking diet that includes nutritious food every day to limit stress on the body.
Utilize Fasting Bars and Fasting
Shakes: Scientifically designed to provide nourishment while extending the fasting and fat burning state, these products help maintain energy and curb hunger during intermittent fasting.
Adjusting Fasting When Symptoms Flare Up
Perimenopausal symptoms can vary, and fasting routines may need to be adjusted accordingly:
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• Shorten fasting windows: If symptoms worsen, try shortening your fasting window or taking a break.
Incorporate more rest: Listen to your body and prioritize rest during times of heightened symptoms.
MENO PAUSE
The Impact of Meno(pause) on Your Body Understanding
the Physiological Changes During Meno(pause)
Meno(pause) marks the end of menstruation, typically occurring between the ages of 45 and 55. As the ovaries stop producing eggs, levels of estrogen and progesterone decrease significantly. These hormonal shifts trigger a variety of physical and emotional changes, including:
• • •
• • Irregular periods: As meno(pause) approaches, menstrual cycles become unpredictable before eventually stopping
Hot flashes and night sweats: Sudden feelings of heat, often accompanied by sweating, are common.
Sleep disturbances: Many women experience insomnia or disrupted sleep
Mood swings: Hormonal fluctuations can lead to increased anxiety, irritability, and depression
Weight gain: A slowing metabolism and changes in fat distribution often result in weight gain, particularly around the abdomen.
Common Health Concerns and How Fasting Can Address Them
The physiological changes during meno(pause) can increase the risk of several health concerns, including:
• • • Weight Gain and Obesity: Hormonal changes slow down metabolism, making it easier to gain weight. Fasting helps by promoting fat loss and improving metabolic function.
Inflammation: Chronic inflammation is linked to various menopausal symptoms and can contribute to conditions like heart disease. Fasting reduces inflammation by lowering insulin levels and promoting cellular repair processes.
Bone Health: Decreased estrogen levels can lead to bone density loss, increasing the risk of osteoporosis. Fasting, when combined with proper nutrition, can help preserve bone health by enhancing nutrient absorption and reducing oxidative stress.
How Fasting Helps in Managing Weight Gain, Inflammation
, and Bone
Health
Fasting offers several benefits that are particularly relevant for menopausal women:
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• Weight Management: Fasting boosts metabolism and promotes fat burning, helping to counteract meno(pause)-related weight gain. By reducing insulin resistance, fasting also helps regulate blood sugar levels, further aiding in weight control.
Inflammation Reduction: Fasting triggers autophagy, a process where the body cleans out damaged cells and regenerates new ones, reducing inflammation and supporting overall health.
Bone Health Maintenance: While fasting, the body increases its efficiency in nutrient absorption, including calcium and vitamin D, which are crucial for maintaining bone density.
Importance of Maintaining Muscle Mass & Preventing Sarcopenia
Sarcopenia, the loss of muscle mass and strength, is a common concern during meno(pause). Maintaining muscle mass is essential not only for metabolic health but also for preventing injuries and supporting overall physical function. Fasting, when combined with resistance training and adequate protein intake, can help preserve and even build muscle mass during meno(pause). It's important to tailor your fasting protocol to ensure that muscle loss is minimized while reaping the benefits of fat loss and metabolic health. Thankfully, the evolution of fasting mimicking diets has made muscle protection during fasting a reality; research shows the FMD supports fat loss without decreasing lean muscle mass.
Overview of Fasting Protocols with Meno(pause) in Mind
There are several fasting protocols that can be adapted to suit the needs of menopausal women:
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Intermittent Fasting IF : The 16 8 method (fasting for 16 hours and eating within an 8-hour window) is popular and effective for weight management and metabolic health. The 5 2 method (eating normally for five days and reducing calorie intake to 500 600 calories for two days) is another option that can be less restrictive.
Alternate-Day Fasting: This involves fasting every other day, with a normal eating pattern on non-fasting days. This method can be effective but may require more adjustment time.
Time-Restricted Eating: Similar to intermittent fasting, but with a focus on aligning eating patterns with the bodyʼs natural circadian rhythm, typically fasting for 12 14 hours.
FMD A 5-day plant-based nutrition program designed to mimic the effects of fasting while allowing for calorie intake. Learn more below)
Customizing Fasting Duration & Frequency for Optimal Results
The key to successful fasting during meno(pause) is customization. Consider the following when tailoring your fasting regimen:
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• • • Start Slow: If you're new to fasting, begin with shorter fasting windows and gradually increase the duration as your body adapts. Listen to Your Body: Adjust fasting windows based on how you feel. If symptoms like fatigue or mood swings worsen, consider shortening the fasting period or taking breaks.
Incorporate Flexibility: Allow room for flexibility in your fasting routine. Some days may require shorter fasting periods or even a pause in fasting altogether.
Consider FMD For prolonged fasting, try the FMD. It provides a safer solution than water-fasting, an easy to follow protocol, and fasting nutrition that can help set you up for success. Read more below.
Key Nutrients and Supplements to Support Fasting
Proper nutrition is crucial to support fasting and maintain overall health during meno(pause). Key nutrients include:
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• • Protein: Essential for muscle maintenance and overall health. Incorporate wild fish, grass-fed lean meat, organic eggs, and plant-based proteins into your meals.
Calcium and Vitamin D/K2: Vital for bone health. Include leafy greens, wild sardines with bones, and fortified foods, or consider supplements if necessary.
Omega-3 Fatty Acids: These anti-inflammatory fats support heart health and reduce inflammation. Sources include fatty fish, flaxseeds, and walnuts.
Foods to Focus on During Eating Windows
When breaking your fast, focus on nutrient-dense foods that support your body's needs:
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• Whole Grains: Provide sustained energy and essential nutrients
Fruits and Vegetables: Rich in vitamins, minerals, and fiber to support overall health.
Healthy Fats: Avocados, nuts, seeds, and olive oil help maintain hormonal balance and support cardiovascular health.
Protein: Essential for muscle maintenance and overall health Incorporate wild fish, grass-fed lean meat, organic eggs, and plant-based proteins into your meals
Hydration and Electrolyte Balance
Staying hydrated is essential during fasting, especially for menopausal women who may experience increased fluid loss through night sweats. Drink plenty of water, and consider adding electrolytes to maintain balance. Herbal teas can also be beneficial.
The Role of Sleep, Stress Management, and Exercise
Fasting is just one piece of the puzzle for maintaining health during meno(pause). Other critical factors include:
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• Sleep: Prioritize sleep hygiene to manage meno(pause)-related sleep disturbances. A consistent bedtime routine, a cool sleeping environment, and limiting screen time before bed can help. Stress Management: Chronic stress exacerbates menopausal symptoms. Incorporate mindfulness practices, such as meditation, deep breathing, and yoga, to reduce stress.
Exercise: Regular physical activity supports weight management, bone health, and mental well-being. Combine aerobic exercises with strength training for optimal benefits.
Integrating Fasting into a Holistic Menopausal Health Plan
To achieve the best results, fasting should be part of a comprehensive health plan that includes balanced nutrition, regular exercise, stress management, and adequate sleep. By addressing all aspects of well-being, you can effectively manage menopausal symptoms and enhance your quality of life.
Your Next Best Step:
The Fasting Mimicking Diet
FMD) with Prolon: A Safe and Effective Option for Menopausal Women
What is the Fasting Mimicking Diet
FMD ?
The Fasting Mimicking Diet FMD) is a groundbreaking approach that replicates the benefits of water fasting while allowing you to eat specially formulated foods. Developed by Dr. Valter Longo and his team at the University of Southern California's Longevity Institute, FMD was created to help people experience the positive effects of fasting such as cellular rejuvenation, autophagy (the body's way of cleaning out damaged cells), and reduced inflammation—without the risks associated with prolonged fasting.
Prolon FMD is the first and most well-known FMD on the market. Itʼs a five-day program that provides you with all the nutrients your body needs in a way that keeps it in a fasting state. This means that your body goes through the same biological processes as it would during a traditional fast, but without the discomfort and potential dangers of not eating.
How Does Prolon FMD Work?
Prolon FMD consists of five days' worth of meals delivered in pre-packaged, easy-to-prepare boxes. Each day's meals include plant-based soups, snacks, drinks, and supplements designed to keep your body nourished while it continues to think itʼs fasting. Here's how it works:
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• Day 1 The program begins with a higher calorie intake to ease your body into the fasting state. Days 2 5 The calorie intake decreases, with nutrients carefully selected to avoid triggering your bodyʼs nutrient-sensing pathways. This ensures that you continue to gain the benefits of fasting, such as autophagy and cellular rejuvenation.
Prolon FMD is unique because it supports muscle maintenance while promoting fat loss, thanks to its careful formulation. The program has been shown to preserve lean body mass a crucial factor for women in meno(pause), who are at risk of losing muscle due to hormonal changes.
Why Prolon FMD is a Safe Option for Menopausal Women
Meno(pause) is a time when women are more vulnerable to health issues like weight gain, bone density loss, and cardiovascular problems. Traditional fasting can exacerbate some of these issues, particularly if not done correctly. However, Prolon FMD offers a safer alternative:
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• • Preservation of Muscle Mass: One of the biggest concerns during meno(pause) is the loss of muscle mass. Prolonʼs formulation supports muscle maintenance by promoting the production of growth hormone, even during fasting. This is essential for maintaining a healthy metabolism and preventing sarcopenia (age-related muscle loss).
Reduction of Biological Age:
Recent studies have shown that completing three consecutive cycles of Prolon FMD per year can reduce biological age by up to 2.5 years. This is particularly beneficial for menopausal women, as it not only helps them look younger but also reduces the risk of age-related diseases.
Support for Metabolic Health:
Studies have shown FMD may improve insulin sensitivity and support healthy metabolic markers, two key factors in managing meno(pause)-related symptoms such as weight gain and hot flashes. This program has also shown heart-health benefits equivalent to oa Mediterranean diet, which is known for its cardiovascular and metabolic health benefits, but with the added advantage of muscle preservation.
Prolon FMD and Long-Term Health Benefits
In addition to the immediate benefits of weight loss and improved energy, Prolon FMD has been linked to longterm health advantages, particularly for women in meno(pause):
• • Improved Skin Health: Studies have shown that Prolon FMD can enhance skin hydration and texture, which is a common concern during meno(pause) as estrogen levels drop and skin begins to lose elasticity.
Enhanced Emotional Well-being: Completing a cycle of Prolon FMD can lead to improved mood and confidence. Many women report feeling a sense of accomplishment after finishing the program, as well as a healthier relationship with food.
Getting Started with Prolon
For women considering Prolon, the recommended approach is to complete the five-day program once a month for three months, then transition to three times a year, ideally spaced out by three to four months. This frequency maximizes the benefits of the diet, including the reduction in biological age and the preservation of muscle mass. You can learn more information here.
https://prolonlife.com/drsharonstills
