Body Recomposition & Fat Loss After 40

Julie Hodge
Jul 14
2 min read

To achieve my body recomposition and fat loss goals (and nip menopause symptoms in the butt while I’m at it)…

I’ve discovered that while I allow the natural overnight fast (from after dinner or my evening snack until breakfast), I’ve stopped intentional intermittent fasting—and here’s why:

1. Gentle, whole‑food nutrition with no harsh restrictions

I eat mostly nutrient‑dense, whole foods, not to follow a trend, but because they stabilize my energy, balance blood sugar, and keep me satisfied—without feeling deprived.

I don’t skip meals on purpose. If I want something, I make room for it. I’ve learned that's sustainable and kind to my body—especially in perimenopause.

I make sure I eat enough—particularly lean protein—to preserve muscle, support metabolism, and keep hormones steady. Harsh fasting tends to work against this.

2. Consistent strength training with intention

Muscle is my metabolism ally. Strength training builds and maintains lean muscle, shaping the body and increasing calorie burn—without bulk.
It’s helped me feel stronger, move better, and yes—flatten out my waistline.
It also supports bone health, hormone balance, mood, and sleep, all things that shift in perimenopause.

3. Why I stopped intentional intermittent fasting

I no longer follow any structured IF protocol—but allow the natural overnight fast—because research shows IF can disrupt hormonal balance in women, especially around menopause.

For many women, strict or longer fasting windows can lower estrogen and progesterone, leading to issues like irregular cycles, mood swings, hot flashes, sleep problems, and cravings EatingWell+6TIME+6Dr. Jolene Brighten+6 Health & Her+1Dr. Jolene Brighten+1.

A Cleveland Clinic review highlights that prolonged fasting can "make estrogen and progesterone take a nose‑dive," and advises women to proceed with caution Cleveland Clinic.

Women during perimenopause are already navigating sensitive hormone changes. Adding rigorous fasting may backfire—amplifying symptoms we’re trying to relieve.