How to Eat and Fast around the Menstrual Cycle and Peri-Menopause.
Metabolic Insights from Lumen biometrics
Best Times to Fast During Your Menstrual Cycle & peri-Menopause | Dr. Jason Fung
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Understanding how your body changes through the menstrual cycle i
key to smarter, more effective fasting. In this video, Dr. Jason Fung breaks
down the latest science and practical tips to help women fast in sync with
their hormones. Whether menstruating, perimenopausal, or
postmenopausal — this video will help you optimize your health and fat
loss.
What You'll Learn in This Video:
– How estrogen & progesterone affect hunger and metabolism
– Why fasting feels easier before ovulation
– The ideal time to do longer fasts or intermittent fasting
– How menopause changes fat burning vs. sugar burning
– Why many women gain weight during perimenopause
– Practical tips to adapt your diet through different phases of your cycle
– Personalizing your fasting strategy using your hormone patterns
Science-Backed + Practical Advice
During the first half of your cycle (follicular phase), rising estrogen can
suppress appetite and increase your body’s ability to burn fat. This makes
it the best time to fast — your cravings are low and your metabolism is
geared for fat-burning. After ovulation, progesterone increases appetite
and shifts your metabolism toward storing fat, making it a better time to
focus on low-carb eating instead of long fasts.
In menopause, estrogen levels drop, appetite increases, and your bod
starts burning more glucose than fat. This metabolic shift makes weight
gain easier and fat loss harder — but it’s manageable with the right fasting
strategies.
BONUS: This video is sponsored by Lumen — get an exclusive discount
with the code in the description!
Lumen helps you measure your breath to know exactly whether you’r
burning fat or carbs, so you can adapt your fasting and diet strategy in real
time.
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▶️ Timestamps/Chapters
00:00 – Intro (Women and Fasting)
00:43 – Women and Fasting
00:57 – Hormone level
01:50 – When is the best time for fasting?
03:30 – What type of body is used during the menstrual cycle?
03:51 – Body Fuel (1. Glucose 2. Fat)
05:02 – Follicular Phase
05:30 – What is the implication when you’re trying to lose body fat?
07:30 – What about menopause?
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Getting back on the intermittent fasting program ..planning on a 16 hr day to kick things into action.
Thanks for this 😊
Perfect timing. My cycle should be here next week and I need to fast before my trip in 20 days .
I’ve been waiting for someone to do this omg
Thank you for this. Several talk about this but I trust you because of your extensive knowledge on fasting.
Wish there was more info relating to us mature, post menopausal women. I’m 65 and have been doing TRE with occasional longer fast (1 x week 24 hrs) for over 2 yrs and often wonder if I’m doing more harm than good considering my age. I find it very easy and am not hungry during those fasting times. Still…often wonder if it’s a good thing.
Physically do aquafit, resistance training etc. as well.
Agreed. I started following Stacy Sims because she actually talks about post-menopausal women.
Thank you Doc, I really like your content for years. I fast regularly and one of the reason is thanks to all videos you have ever posted. More people and women are seeing the importance of often just simple and fast fro. 12 14 which is actually normal in Europe. Good luck toe new followers or the newbies in the fasting world, it really worth it. Keep at it, try everyday and when it gets a bit tough quickly look for a podcast with Doctor Jason Fung. That is what I did when I started 5 years ago and it soooo helped to get refreshers on what you do and why you keep doing it!
This is also my practical experience. I have been saying for years that fasting was easier in the first half of my cycle and harder in the second half of my cycle, But now that I am in peri-menopause with very irregular cycles and my estrogen dropping, I can’t fast as much or as long anymore. Ugh!
I fast 36 hours every week and it is easier as more I practice it
Thank you for all you do.👍🏻👏 Please address 》65 year olds, T2DM, post menopause who really need to lose weight but preserve and even grow muscle. Thanks 🙏
What other women out there going through peri-menopause saw this and clicked immediately? This needs to be talked about more. What about if you had a hysterectomy Dr. Fung?
Me!!
If you had a hysterectomy and you still have your ovaries it would be as if you had your normal cycle, but if you had your ovaries removed then it would be as if you had menopause.
Hope this answers your question.
Thank you for providing this information.
I switched from a standard diet to a low carb OMAD diet, cold turquey right at the beginning of my menopause. I had no problems/symptoms whatsoever and I lost 27kg in 2.5 years. This also solved some minor health issues I had. Now at nearly 60 with no overweight I feel A LOT better than when I was 40 !!!
He forgot to include post- menopause.
The way you explain this makes it feel so simple. I’m experimenting with science storytelling too. Big respect!
I am peri-menopausal & had hysterectomy ( @ 29) with ovaries kept,iuse hrt estrogen gel,i have struggled for years with my weight which was made worse starting menopause.. however finding DR Fung has been a blessing as I am now using IF and it’s been nothing short of amazing! 2 stone down! Thank you x
3 habits that completely changed my health:
1. Eating cleaner diet
2. Reading “The Rethinking Health-Secrets”
3. Cutting out excess sugar
great stuff
Thanks for sharing this stuff🥰🥰
Can you post a pic of the book as I can’t find it in SA
I found every time I was able to go on an extended fast it was immediately followed by getting my period,I am trying to now follow my body,not fight it.I am perimenopausal.Thanks Dr Fung for continuously updating yourself and us!
Yes, this was directly targeted to me and my state in life. Thank you Dr Fung and Team.
Perimenopausal with severe bleeding. Started OMAD with 23-1 window, eating majority of vegetarian meal and lost about 11.6 kg in 77 days. Coriander seeds water on empty stomach healed period issues. Tons of energy and good sleep. Continuing this diet. Thanks Doc, you are an inspiration. I enjoyed occasional birthday cakes and burgers too but my weight is coming of consistently.
Thanks Dr. Jason Fung for sharing such an information. It really helps women who are in or planning to start intermittent fasting and weight loss journey and also helps how to sustain with it in the later stages.
Could you advise about fasting and post menopause women? Some say that long fasts stresses the thyroid. What is the medical evidence?