Tried intermittent fasting?
Fasting & perimenopause: what you need to know; tips to reduce sugar cravings and creamy Chickpea & Cashew Curry in under 30 minutes.
It’s been a busy few weeks supporting amazing clients in clinic, as well as the constant juggle of kids and life! There have been some common themes when speaking to clients: people feel overwhelmed and confused about the conflicting nutrition and lifestyle advice that they’re seeing on social media — one day the keto diet is the answer, the next it’s intermittent fasting or strength training — and it’s becoming increasingly difficult to know what actually works. Influencers also portray an idealised version of midlife health, making us feel like we’re not doing enough or that we’re not getting the ‘right’ results. There’s also the constant marketing of solutions that may not even work and the fear-mongering that leads many of us to feel as though we have to take extreme measures to stay healthy. It all feels a bit much, am I right?
Instead, how would it feel to collaborate with someone on targeted diet and lifestyle strategies that address symptoms like weight gain, brain fog, fatigue, or hot flushes, in a way that works for you, rather than one-size-fits-all trends? This is what working with me on a one-to-one basis is like and it really can have a significant impact on you actually achieving your goals. If you would like to chat more about how we can work together, please do get in touch — I currently have availability to take on two new clients over the next month.
In this edition of Midlife Bites, I explore whether intermittent fasting is effective for weight loss in perimenopause. I also share three tips for reducing sugar cravings and a Chickpea & Cashew Curry recipe that’s just so delicious and takes less than 30 minutes to whip up.
The effects of ultra-processed foods (UPFs) are being talked about everywhere at the moment, so for paid subscribers this month, I take a deep dive into the relationship between UPFs and perimenopause symptoms. I also reveal my top three ingredients that are an absolute must to have in the kitchen to support your health through midlife and beyond.
As always, I’d love to hear from you if you’re interested in working together, or if you have any questions or comments — either hit reply or book a free 1-to-1 chat.
Is intermittent fasting effective for weight loss?
I get it, since turning 40, you’ve noticed that your clothes aren’t fitting as well as they used to and no matter what you do, you can’t seem to shift the extra weight. You also keep hearing of other people who have dropped the pounds by doing intermittent fasting. Skipping breakfast and having dinner earlier sounds manageable, so this could be the simple solution you’ve been looking for, right? But is it that simple? What exactly is intermittent fasting? Is it healthy and does it really help with weight loss in midlife?
Intermittent fasting is essentially when you have low or no amount of food or drink (except water) for a set period of time. There are different ways to do it, but some of the most popular methods are: the 16:8 diet — when you eat within an 8-hour window and then fast for 16 hours; and the 5:2 diet — when you eat around 500 calories for two days per week and then eat whatever you like for the remaining five days. The reason why people are praising this way of eating for weight loss is because they’re seeing the effects of reducing their daily calorie intake. It’s worth noting that some research has found that weight loss from intermittent fasting was no greater than on a regular low calorie diet.
What is often overlooked is that when you skip meals, your body produces more of the hunger hormone ghrelin, which may lead to overeating when you come to break your fast. Ensuring that you eat healthy balanced meals when refuelling is really important and this is where people can fall down — they’re keeping within the fasting window, watching their calories but then filling up on poor food choices during the day.
Although intermittent fasting may be safe for healthy adults, there’s a shortage of long-term studies into the effects of eating this way. Yes, in the short-term it may lead to weight loss, but the downsides also include reduced energy levels, low mood and irritability due to lack of food — symptoms which may further exacerbate what you’re already feeling in perimenopause — as well as potential nutrient deficiencies. Intermittent fasting may also be difficult to sustain long-term and have a negative impact on your relationship with food. If you have a history of disordered eating, any form of intermittent fasting is not suitable.
There’s also so much more to weight loss than calories in and calories out: how are your stress levels? what’s your gut health like? how are you sleeping? are you exercising? how is your hormone health (particularly in perimenopause!)? All of these factors will impact how you’re managing your weight. Many of the other reported benefits of intermittent fasting (improved heart health, blood sugar management (in men), brain health and gut health) are due to the body’s response to the short-term stress of not eating. But for women, when under stress, the hypothalamus in the brain suppresses the production of the hormones needed for functions including healthy menstrual cycle, metabolism, insulin sensitivity, bone formation and mood. Chronically raised cortisol levels (your body’s primary stress hormone) may significantly impact blood sugar regulation and insulin sensitivity, potentially leading to weight gain. So if you’re overly-stressed, anxious or already struggling with the hormone rollercoaster of perimenopause, your body may not be able to handle the additional stress of fasting.
So what’s the bottom line on intermittent fasting? Generally, I don’t recommend it for women in perimenopause (but of course, it depends on the individual), but I do suggest time-restricted eating, where you eat three full balanced meals a day and allow 12 hours of no eating overnight — basically eating breakfast at 8am and finishing your dinner by 8pm (6 or 7pm would be even better!), with no late-night snacks. This allows your body to take a break from digestion, which may improve gut health, positively affecting weight and metabolism, without putting an additional stress on your body.
If you would like to learn more about how to support your perimenopause symptoms through diet and lifestyle, please do get in touch, I’d love to chat!
To reduce sugar cravings
Have you noticed that your sugar cravings have become more intense in perimenopause? Fluctuating hormones affect how efficiently your body regulates blood sugar and insulin levels; and leptin (the satiety hormone) can also drop, making you feel less satisfied after eating. Poor sleep, changes in our gut microbiome, low mood, not eating enough, stress and fatigue may mean that you’re reaching for the biscuits a little more frequently than you did before. While healthy eating doesn’t mean giving up the things you love, with the right strategies, you can easily keep those sugar cravings under control. Here are three tips:
Prioritise protein, fibre and healthy fats at every meal. This combination helps stabilise blood sugar levels, preventing the spikes and crashes that may trigger sugar cravings. It will also keep you feeling full and satisfied for longer, which helps minimise the need for quick, sugary fixes.
Manage your stress levels. High stress levels mean increased cortisol, which triggers cravings for quick-energy foods like sugar. Managing stress through activities like listening to music, exercise, socialising, mindfulness, deep breathing, or yoga can help you feel more balanced and reduce the urge to reach for sugary comfort foods.
Eat mindfully. Slow down, make sure to chew properly, savour the flavours, and eat without distractions. This helps regulate hunger hormones, reducing the blood sugar spikes and crashes that may drive sugar cravings. This way of eating also reduces emotional and stress-driven eating by helping you to become more aware of true hunger versus cravings.
Chickpea & Cashew Curry
Serves: 4 | Time: 25 minutes
This Chickpea & Cashew Curry is rich, creamy and packed with flavour. The combination of warming spices, velvety coconut milk, nutty cashew butter, hearty chickpeas and shiitake mushrooms creates a deeply satisfying dish — all in less than 30 minutes. The chickpeas provide plant-based protein and fibre, which helps to stabilise blood sugar; the cashew butter and coconut milk offer healthy fats that keep you feeling full and satisfied; while the mushrooms support immune health. The spices are packed with antioxidants, while spinach delivers magnesium to help support mood and reduce sugar cravings. So, not only is this speedy curry delicious, it’s also super nutritious, helping to balance hormones, support energy levels and reduce inflammation — perfect for a wholesome, balanced meal.
INGREDIENTS
1 red onion, finely diced
120g shiitake mushrooms, torn
1 x thumb-sized piece ginger, peeled & grated
4 cloves garlic, finely chopped
2 tablespoons medium curry powder
1 tablespoon garam masala
1 tablespoon ground cumin
1 teaspoon cumin seeds
1 teaspoon mild chilli powder
1 x 400ml tin coconut milk
1 x 400g tin chopped tomatoes
2 x 400g tins chickpeas, drained & rinsed
2 heaped tablespoons cashew butter
2 large handfuls of spinach
1 lime, zested & juiced
handful of coriander, roughly chopped (to serve)
handful of cashews, roughly chopped (to serve)
drizzle of olive oil
pinch of sea salt & black pepper
METHOD
Heat a drizzle of olive oil in a large frying pan over medium heat. Add the onion, mushrooms and ginger; and sauté for 5 minutes. Add the garlic and cook for 1 further minute.
Add the spices, mix well and cook for a couple of minutes until fragrant.
Add the coconut milk, chopped tomatoes, chickpeas and cashew butter. Bring to the boil, then turn down the heat, cover with a lid and simmer for 10 minutes.
Remove the lid and stir in the spinach until wilted. Stir through the lime zest, juice, and season.
Serve in bowls with brown rice or quinoa. Top with a sprinkle of coriander and cashews.
If you’re interested in working with me on a 1-to-1 basis, why not book a complimentary chat to find out more about how I can support you through perimenopause. And if you’re on Instagram, come and say hi.
Ultra-processed foods & perimenopause
It seems UPFs are never out of the headlines at the moment — on average, half of a typical UK diet comes from UPFs and the UK has the most ‘ultra-processed’ diet in Europe. Emerging research also shows that UPFs increase energy intake and may cause weight gain; and diets high in UPFs have been linked to a 79% increase in obesity. But what exactly are UPFs? How do they affect our health and can they actually make perimenopause symptoms worse?
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