In traditional yoga culture, fasting before practice is often considered a way to purify the body and achieve spiritual clarity. However, fasting in perimenopause can have unexpected consequences, particularly for women experiencing hormonal fluctuations. For many, this practice is more detrimental than beneficial, especially when preparing for physically demanding activities.
The Challenges of Fasting in Perimenopause for Women
Perimenopause brings a host of changes to a woman’s body, especially in hormone levels. Estrogen and progesterone—the two key hormones that regulate many of the body’s functions—begin to fluctuate. This affects how the body metabolizes food and handles stress. Dr. Stacy Sims, a prominent researcher on women’s health, points out that fasting in perimenopause can increase cortisol levels, the stress hormone, leading to undesirable outcomes such as muscle loss, fatigue, and an inability to burn fat effectively.
Cortisol is naturally higher in women during perimenopause, and fasting can exacerbate this issue. Elevated cortisol levels are linked to increased belly fat, poor sleep, and mood swings, making it especially important to fuel the body adequately. When you fast, particularly before an activity, your body doesn’t have the energy it needs to perform optimally, often leading to feelings of weakness and dizziness.
My Experience with Fasting in Perimenopause
Reflecting on my early yoga years, I remember the immense pressure to fast before practice. I was taught that eating beforehand could disrupt the spiritual experience, and for a long time, I adhered to this. However, I soon realized that my body needed fuel to perform optimally, especially during demanding yoga sessions. I learned to listen to my body and began nourishing myself before practice, which made a noticeable difference in my energy levels, focus, and overall well-being.
Dr. Sims’ research reinforces the idea that women’s bodies perform better in a fed state. This is particularly true during exercise, where the demand for energy is higher. Without proper nourishment, women are more prone to muscle breakdown, slower recovery times, and increased stress.
The Scientific View: Why Women Need Fuel, Not Fasting, Before Exercise
Fasting in perimenopause disrupts the body’s ability to maintain balance. As estrogen levels drop, the body loses some of its natural defenses against stress, and fasting can make this worse by pushing cortisol levels even higher. For women, especially during perimenopause, this can lead to weight gain around the abdomen, a drop in muscle mass, and reduced energy levels. Dr. Sims stresses that women perform better when they eat before working out because their bodies need the fuel to support proper hormone regulation, muscle function, and mental clarity.
A fed state is particularly important during weight-bearing exercises like yoga, pilates, (heavy) weight training (the latter which is especially effective during (peri)menopause), where muscle engagement is key. Without the necessary nutrients, the body begins to break down muscle for energy, which only exacerbates the loss of lean mass that occurs naturally during perimenopause. In fact, Dr. Sims advocates for eating protein-rich meals before exercise to promote muscle preservation and to help the body combat the effects of reduced estrogen.
Embracing Natural Fasting Rhythms
While strict fasting schedules may not work well for women in perimenopause, that doesn’t mean fasting is entirely off the table. A natural fast—such as eating dinner around 7 PM and not eating again until breakfast—can give the body time to rest and reset without the stress of long-term fasting. This rhythm provides enough time for digestion while ensuring the body has enough fuel to start the day, particularly before engaging in physical activities like yoga.
For those practicing yoga or any other training in the morning, a small snack or light meal rich in protein and complex carbohydrates can provide the energy needed for an optimal session. This can include a smoothie with a plant-based protein powder or a handful of nuts with a piece of fruit. By providing the body with the right kind of fuel, women can enhance their workouts without risking hormonal imbalances.
Trusting Your Body: The Most Important Lesson
At the end of the day, the most critical takeaway is to listen to your body. Every woman’s experience with perimenopause is different, and what works for one may not work for another. While fasting in perimenopause may not be the best option for many women, some may find it beneficial. The key is to honor your body’s signals. If you feel weak, fatigued, or irritable while fasting, it’s a sign that your body needs more nourishment.
It’s essential to remember that no external philosophy or tradition should override your inner wisdom. Whether it’s a yoga guru or a popular wellness trend, always prioritize what feels right for you. If fasting feels detrimental, don’t be afraid to eat before practice. Your health and well-being should always come first.
With love,
Shaini
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