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Intermittent Fasting for Women: Does It Actually Help You Lose Weight?
Intermittent fasting is often promoted as a simple solution for weight loss, but most of the research behind it has been done in men. In this episode, I break down one of the few women-specific trials on time-restricted eating:
Flexible time-restricted eating and aerobic exercise in middle-aged women (Nature Communications, 2025).
You can read the paper here: https://www.nature.com/articles/s41467-025-65678-z
This study looked at middle-aged women with overweight or obesity and found that an 8-hour eating window reduced fat mass, with the greatest improvements seen when time-restricted eating was combined with exercise.
In this episode, we cover:
Why skipping breakfast often backfires for stressed or cycling women
Why cortisol, sleep, and total intake matter more than fasting longer
Why I prefer time-restricted eating over strict 16-hour fasts
How a 10–12 hour overnight fast may support fat metabolism
A more sustainable, physiology-first approach to weight loss
If you want a more sustainable, physiology-first approach to weight loss as a woman, this episode will help you rethink timing, stress, and structure.
Notes:
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By Kezia Hall
4.2
1919 ratings
Intermittent fasting is often promoted as a simple solution for weight loss, but most of the research behind it has been done in men. In this episode, I break down one of the few women-specific trials on time-restricted eating:
Flexible time-restricted eating and aerobic exercise in middle-aged women (Nature Communications, 2025).
You can read the paper here: https://www.nature.com/articles/s41467-025-65678-z
This study looked at middle-aged women with overweight or obesity and found that an 8-hour eating window reduced fat mass, with the greatest improvements seen when time-restricted eating was combined with exercise.
In this episode, we cover:
Why skipping breakfast often backfires for stressed or cycling women
Why cortisol, sleep, and total intake matter more than fasting longer
Why I prefer time-restricted eating over strict 16-hour fasts
How a 10–12 hour overnight fast may support fat metabolism
A more sustainable, physiology-first approach to weight loss
If you want a more sustainable, physiology-first approach to weight loss as a woman, this episode will help you rethink timing, stress, and structure.
Notes: