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.