Skipping Meals? What You Need to Know First.
ITime-Restricted Eating vs Fasting: What Women Need to Know Before Skipping Meals
By [Your Name], Certified Nutrition Coach
You’ve probably heard the buzz: intermittent fasting, time-restricted eating, fasting mimicking diets—they're everywhere. But what do they actually mean? And more importantly, how do they affect women’s bodies, especially during our 40s and 50s when hormones and energy can already feel like a rollercoaster?
Let’s break it down, from a holistic and evidence-based lens, so you can make the right choice for you.
Fasting versus Time-Restricted Eating: What’s the Difference?
While often used interchangeably, Fasting and Time-Restricted Eating (TRE) are not the same.
🔹 Fasting typically refers to extended periods (24+ hours) without food, often done for detox, weight loss, or metabolic reset.
🔹 Time-Restricted Eating (TRE) is a form of intermittent fasting where you eat all your meals within a specific window each day.
The key difference? TRE is daily and rhythmic, whereas fasting can be sporadic and longer in duration.
Do Women Need to Approach Fasting Differently?
Most health trends don’t tell you that biological sex matters. A lot.
Research (like that from Dr. Stacy Sims, and supported by findings from Professor Tim Spector’s ZOE study) argue that:
Women’s bodies are more sensitive to energy deficits, especially during reproductive years and perimenopause.
Fasting can disrupt hormonal balance, including cortisol, insulin, thyroid, and even reproductive hormones like oestrogen and progesterone.
Men tend to respond more favorably to fasting with better fat loss and improved insulin sensitivity.
Women may experience disrupted cycles, mood changes, and even increased hunger hormones like ghrelin if not done with care.
TRE & Gut Health: A Surprising Ally
Your gut microbiome loves rhythm—and so does your metabolism. Time-restricted eating can:
Improve gut diversity by allowing your digestive system to rest
Support the gut barrier and reduce inflammation
Help your “gut clock” sync with your circadian rhythm; improving sleep, metabolism, & mood
A 2022 review published in Cell Metabolism suggests that TRE may reduce gut dysbiosis, especially when combined with a high-fibre, plant-diverse diet (30 plants/week à la Professor Tim Spector!).
But beware: longer fasts without proper refeeding can reduce microbial diversity and impair gut motility, especially in women.
Hormones, Hunger, and Energy: What to Expect
✅ Pros of Time-Restricted Eating:
May improve insulin sensitivity and reduce blood sugar spikes
Can support fat metabolism, particularly visceral fat around the belly
Enhances mitochondrial function (your cellular energy engines)
May reduce inflammation and oxidative stress
Encourages a stronger circadian rhythm, improving sleep and digestion
❌ Potential Downsides:
May raise cortisol (your stress hormone), especially in women with adrenal or thyroid issues
Increased hunger, especially if your eating window is too short or lacking protein
Possible drop in libido or mood if fasting is too intense or frequent
Risk of disordered eating patterns if not handled mindfully
May disrupt menstrual cycles or hormone balance in sensitive women
What Does the Research Say About Safe Eating Windows?
Most recent studies suggest a 10–12 hour eating window is a safe and beneficial starting point for women.
👉 A 2023 study from Salk Institute found that a 10-hour window improved sleep, energy, and blood sugar markers without triggering stress or hunger issues in female participants.
👉 More aggressive protocols (like 16:8 or OMAD—one meal a day) are often studied in men and may not be sustainable or safe for women, especially during perimenopause or times of stress.
Who Should Be Cautious with Fasting or TRE?
Women with thyroid conditions (e.g., hypothyroidism or Hashimoto’s)
Those experiencing adrenal fatigue, burnout, or poor sleep
Anyone with a history of disordered eating
Women trying to conceive or with irregular menstrual cycles
Highly active individuals with increased energy demands
Smart Guidelines for Women Trying TRE
If you’re keen to experiment, here’s a gentle, science-backed approach:
Start with a 12-hour eating window (e.g., 8am–8pm). Build from there.
Eat your biggest meals earlier in the day—your metabolism is most active in the morning.
Don’t skip breakfast unless you feel great doing so. Many women benefit from a high-protein morning meal.
Hydrate during your fasting window—herbal teas, water, and electrolytes are helpful.
Focus on protein, fibre, and healthy fats to reduce hunger.
Cycle your fasting—5 days on, 2 days relaxed (especially around your menstrual cycle or if you feel low energy).
TRE vs. Fasting: Summary Table
CategoryTime-Restricted Eating (TRE)Extended Fasting (>24hrs)DurationDaily 8–12 hour eating window24–72 hours (or longer)Gut HealthSupports microbial rhythmCan reduce gut diversity if frequentEnergy LevelsOften improved with rhythmMay dip, especially in womenHormonesGentle impact if window is balancedRisk of cortisol/thyroid disruptionWeight LossSlow and steadyFaster, but can reboundBest ForMost women, especially over 40Occasional reset for metabolic issuesCautionsToo short windows can cause stressNot recommended for most women long-term
Final Thoughts: Your Body Is the Boss
There’s no one-size-fits-all rule here. The best approach is informed experimentation—with your body as the guide, not the trend.
If you’re navigating midlife, perimenopause, or simply looking to reset your energy and digestion, Time-Restricted Eating can be a powerful tool—if done with care, nourishment, and personalisation.
Want to explore this with support?
Join my Holistic Reset for Women 40+ group or book a 1:1 coaching session. We’ll create a sustainable rhythm that supports your hormones, your gut, and your life.