Intermittent Fasting vs. A Protein-Rich Breakfast: What’s Best for Women Over 40?

Intermittent fasting (IF) has been one of the hottest nutrition trends in recent years. Proponents claim benefits like fat loss, better digestion, and improved insulin sensitivity. But is skipping breakfast and delaying your first meal really the best strategy for women over 40?

As we navigate perimenopause and beyond, our bodies experience hormonal shifts that affect metabolism, muscle retention, and overall energy levels. And research suggests that, for many women in this stage of life, prioritizing a protein-rich breakfast might be a better strategy for supporting long-term health and strength.

Let’s break it down.

The Case for Intermittent Fasting

Intermittent fasting typically involves extending the overnight fast, often skipping breakfast and delaying the first meal of the day until later. Some benefits attributed to IF include:

• Fat Loss & Insulin Sensitivity: Some studies show that fasting can improve insulin function and support fat loss by extending the body’s time in a fasted state.
• Cellular Repair: Fasting may promote autophagy, a process where cells remove damaged components, which is linked to longevity.

However, many of these studies have been conducted on men or younger individuals, and the impact of fasting on women—especially those over 40—can be quite different.

Why Women Over 40 Might Need a Different Approach

While IF may work well for some, it’s not always ideal for midlife women. Here’s why:

• Hormonal Sensitivity: Women's bodies are more sensitive to calorie restriction, and prolonged fasting may lead to increased cortisol (stress hormone) levels, which can contribute to fat storage, particularly around the midsection.
• Muscle Loss Risk: After 40, we naturally start losing muscle mass unless we actively work to preserve it. Since protein synthesis is most effective when spread throughout the day, delaying protein intake by skipping breakfast may reduce the body’s ability to build and maintain muscle.
• Thyroid & Metabolism: Women in perimenopause and beyond often experience a slowing metabolism. Eating breakfast—especially one rich in protein—can help stabilize blood sugar and kickstart metabolism for sustained energy.

For more info, check out this article: A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass?

The Benefits of a Protein-Rich Breakfast

Rather than skipping breakfast, research suggests that starting the day with 30+ grams of protein can have powerful benefits:

? Muscle Maintenance & Growth – Protein intake early in the day supports muscle protein synthesis, helping to counteract age-related muscle loss.

? Better Metabolism & Energy – A high-protein breakfast can boost metabolic rate and improve energy levels throughout the day (Leidy et al., 2015).

? Reduced Cravings & Better Appetite Control – Eating protein early helps regulate hunger hormones, reducing cravings later in the day. This can be especially beneficial for women who experience mid-afternoon energy crashes or late-night snacking urges.

? Hormonal Balance – Balanced blood sugar levels from a protein-rich breakfast may improve mood stability and reduce stress-related food cravings.

Which Approach is Right for You?

There’s no one-size-fits-all answer. Some women thrive on intermittent fasting, while others feel depleted, sluggish, or experience worsened sleep and hormonal symptoms. If you’ve been fasting but struggling with low energy, poor muscle tone, or increased cravings, consider experimenting with a protein-rich breakfast instead.

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Not sure where to start? That’s exactly what we explore in the Better Strength, Sleep & Energy Challenge—a 21-day program starting March 1 that helps women in midlife:

• Build strength with very simple, effective workouts
• Improve sleep and recovery
• Optimize energy with practical, science-backed nutrition strategies

Here’s what past participants had to say:

Want to feel stronger and more energized? Join us for the 21-Day Better Strength, Sleep & Energy Challenge!

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Let’s make this next chapter your strongest yet. ????

In loving kindness,

EB

E.B. Ferdig, health/life coach, Gen X Women Rising

Note: Before making significant changes to your diet or exercise routine, consult with a healthcare professional to ensure its appropriate for your individual health needs.