Modified Fasting: The Best Approach for Women Over 45 to Lose Weight

When you’re in menopause, your hormones shift and estrogen levels drop, which leads to hot flashes, mood swings, and weight gain. The extra pounds can be difficult to lose, and the last thing you want is something to disrupt your hormones even more. To help get rid of the stubborn excess weight, many women turn to intermittent fasting, which aids in weight management goals.

For years, 16/8 has been the popular approach – you fast for 16 hours and eat only during an eight-hour window, but there’s another fasting method experts prefer. It’s called modified fasting or the 14/10 method, where you fast for 14 hours and eat during a 10-hour period, and it’s easier on your body while producing results.

“For women over 45, the 14/10 fasting method offers a gentle, sustainable approach to reap the metabolic and cognitive benefits of intermittent fasting without triggering hormonal disruption,” says Jason Itri, MD, PhD, Founder at Longevity Health Clinic.

He explains, “It aligns well with circadian biology, supports insulin regulation, and helps preserve sleep, mood, and energy, all critical during midlife transitions.” He adds, “It may not be as hardcore as 16/8, but often works better in practice for real-world results.

What Should Women Know About Intermittent Fasting

Intermittent fasting works, but there are things to keep in mind.

“Intermittent fasting is not a one-size-fits-all approach, especially for women over 45,” says Dr. Itri. “During this life stage, hormonal shifts associated with perimenopause and menopause (declines in estrogen, progesterone, testosterone, and sometimes thyroid hormones) can impact how the body responds to fasting.”

Dr. Itri notes that women are sensitive to fasting and pointed to a 2021 review in Nutrition Reviews that highlights that a “women’s hormonal systems, including the hypothalamic-pituitary-adrenal (HPA) axis, are more sensitive to caloric restriction, which may affect cortisol and insulin regulation differently than in men.”

Another thing to consider is timing and stress. According to Dr. Itri, intermittent fasting “may affect cortisol levels, and for women prone to stress or adrenal dysregulation, aggressive fasting can backfire (e.g., fatigue, sleep issues, hormone imbalances).”

The phase of menopause also matters with intermittent fasting.

“For premenopausal women, fasting tolerance may vary depending on cycle phase, generally better tolerated in the follicular phase than luteal,” says Dr. Itri.

Distinguishing Features of Modified Fasting

The 14/10 fasting model is recommended by doctors for several reasons, per Dr. Itri.

• Less aggressive than 16/8: It provides the metabolic benefits of fasting while minimizing hormonal stress.
• More sustainable: Easier adherence due to reduced hunger and fewer lifestyle disruptions.
• Circadian-aligned: Often better synchronized with natural daylight rhythms, supporting glucose control and metabolism.

How Effective Modified Fasting Is It Compared to 16/8

There has been more research done on 16/8 fasting; however, there is growing support for women trying the modified fasting method due to the evidence that shows it’s effective, per Dr. Itri.

• A 2020 Cell Metabolism study (Wilkinson et al.) in metabolic syndrome patients showed that even 10-hour time-restricted eating improved weight, blood pressure, and cholesterol within 12 weeks.
• A 2022 review in Obesity Reviews emphasized that moderate TRF (time-restricted feeding) like 14/10 can achieve comparable metabolic benefits to 16-8 when sustained over time, especially if food quality is high.
• A pilot study in women (Jamshed et al., 2019) indicated that a less restrictive window preserved sleep quality and reduced cortisol elevation, key concerns for midlife women.

Bottom line: For women over 45, 14/10 may be nearly as effective for metabolic health as 16-8, but with lower hormonal disruption and better adherence.

Benefits of Modified Fasting for Women 45+

Women in their 40s and 50s face an increased risk of insulin resistance, weight gain, cognitive decline, and inflammation. 14-10 fasting can address these without overburdening the body, according to Dr. Itri.

• Improved insulin sensitivity: TRF reduces glucose variability and fasting insulin, key for preventing metabolic syndrome.
• Reduced inflammation: Time-restricted eating has been shown to lower CRP and pro-inflammatory cytokines (e.g., TNF-α, IL-6).
• Support for circadian rhythms: Eating in sync with natural light cycles improves melatonin production and sleep quality—often disrupted in midlife women.
• Hormonal balance: Unlike prolonged fasts, the 14-10 approach avoids excessive stress hormone spikes while encouraging mitochondrial autophagy.
• Weight regulation without calorie counting: Studies (e.g., Gabel et al., 2018) show that TRF promotes spontaneous caloric reduction and fat loss, even without diet tracking.

Mistakes to Avoid When Fasting

There are a lot of reasons to try fasting, but to get the full benefits, Dr. Itri says women over 45 should avoid these mistakes.

• Overfasting or fasting too frequently
• Pushing to 18+ hour fasts daily can raise cortisol and negatively impact thyroid and sex hormones.
• Skipping breakfast and eating late
• Early eating windows (e.g., 8 AM–6 PM) are more favorable for metabolic outcomes than late-night eating, which can disrupt sleep quality.
• Poor nutrient density
• It is not a license to eat anything. Whole foods, protein, fiber, and healthy fats are essential for satiety and hormone health.
• Not adjusting for activity or stress
• Women with high physical or emotional stress may need more fuel, especially around workouts.
• Neglecting electrolytes and hydration
• Even during shorter fasts, ensure sodium, potassium, and magnesium needs are met to avoid fatigue and headaches.