Intermittent fasting after 40: nuance required
IF works for many women in perimenopause, but the protocols that exploded online were studied mostly in men or younger women. Translating them straight across is where things break.
What works
- 12:12 or 14:10, gentle, sustainable, improves insulin sensitivity.
- Eating earlier in the day (front-loading calories).
- Stopping eating 2–3 hours before bed.
What backfires
- Fasts of 18+ hours when sleep is already disrupted.
- Skipping breakfast then under-eating all day → muscle loss.
- IF + heavy strength training without enough protein.
Signs to back off
Shorter cycles, worse hot flashes, anxiety creep, mid-afternoon energy crashes, hair shedding. Any of these = shorten the fast.
Window length is one variable. Lila handles the rest.
Personalized eating windows that flex with your cycle and symptoms.