The benefits of intermittent fasting for women over 35
Let’s talk intermittent fasting.
It has been around for a long time and although I knew of it, I wasn’t into it.
I used to work with someone who regularly didn’t eat till 12pm and as she was a massive advocate of it I tried it but honestly I just couldn’t not eat till 12pm as I love my food and I just couldn’t last that long without it.
Fast forward a few years and through the Zing Wellbeing experts and research I learnt more about intermittent fasting and the benefits of it to women - especially women over 35.
But I could not not eat till 12pm!
But then I chatted to the nutritionist team about it and they reframed my approach to it.
They explained that I didn’t need to not eat to 12pm and instead if I could change my eating times instead so I gave myself a 12 hour mini fast every day. And for this - they suggested I stopped eating at 7pm and then ate again at 7am or from 8pm to 8am.
This version could definitely work for me as that didn’t seem too awful and it just meant cutting back from night time snacking.
So I started doing this and boom it worked. My digestion was better, my energy was better and when I learned about all the benefits of doing this I felt psychologically better as I was doing good things for my body.
For me I eat really healthy meals (thanks to Zing Wellbeing meal plans and recipes) and I don't go hungry and as well a losing over 10kg I have maintained my weight for over 24 months now.
And it is important to note that this version I do is a basic version of intermittent fasting and there are much more advanced versions where people go a lot longer than 12 hours and there are heaps of reported benefits of this. I also will often go to 8 or 9am before eating so sometimes I push it to 14 hours.
And I should also say that I don’t religiously do this every day - I may be out for dinner and eat late, or out with friends and eat late or am just ravenous and eat earlier! But I probably do the 12 hour mini fast around 5 times a week and for me it works.
So let’s drill down into the benefits of intermittent fasting so you can see if it is something you want to give a go to.
What is intermittent fasting?
Intermittent fasting isn’t actually a “diet” in the traditional sense. It’s more about when you eat rather than what you eat.
There are lots of different types of intermittent fasting, including:
12:12 fasting (12 hour fast, 12 hour eating window)
A gentle and beginner-friendly approach. For example, eating between 7am and 7pm and fasting overnight.
14:10 fasting (14 hour fast, 10 hour eating window)
A slightly longer fasting window, such as finishing dinner at 7pm and eating again at 9am.
16:8 fasting (16 hour fast, 8 hour eating window)
One of the most popular methods. For example, eating between 12pm and 8pm and fasting outside those hours.
Alternate day fasting
Alternating between normal eating days and low calorie or fasting days.
The 5:2 method
Eating normally for five days of the week and significantly reducing calories on two non-consecutive days.
But for many women, especially over 35, starting with a gentle 12 hour overnight fast can be a much more sustainable and realistic approach.
And honestly - Sustainability matters.
There is no point doing something extreme for five days if it leaves you miserable, exhausted and binge eating toast at 10pm.
Why intermittent fasting can help women over 35
As we move into our late 30s and 40s, our hormones begin to change. Many women notice:
- Increased bloating
- Weight gain around the tummy
- More cravings
- Energy crashes
- Poor sleep
- Slower digestion
- Increased stress and cortisol levels
And this is where intermittent fasting may help.
1. It can help reduce mindless night snacking
This was probably the biggest one for me personally.
A lot of us aren’t hungry because we genuinely need food at 9pm. We are tired, stressed, emotional, bored or simply in the habit of eating at night.
By creating a simple “kitchen closed” time, it can naturally reduce excess snacking and unnecessary calories without obsessively counting every bite.
And late night eating has also been linked in some studies to poorer blood sugar control and disrupted sleep.
2. It may support better blood sugar balance
One of the biggest researched benefits of intermittent fasting is improved insulin sensitivity.
Insulin is the hormone that helps move sugar from the bloodstream into cells. When insulin levels are constantly elevated due to frequent eating or excess processed foods, it may contribute to increased fat storage, energy crashes and cravings.
Giving the body a break from constant eating may help improve how efficiently the body responds to insulin.
For many women this can mean:
- More stable energy
- Reduced sugar cravings
- Less “hangry” feelings
- Better appetite regulation
3. It may support gut health and digestion
This was one of the biggest things I noticed.
When we are constantly eating, grazing and snacking, our digestive system is always “on.”
Allowing the gut some time to rest overnight may help support digestion and reduce feelings of heaviness and bloating in some people.
Many women also report:
- Reduced bloating
- Improved bowel regularity
- Feeling less “puffy”
- Better morning appetite cues
Of course, gut health is also heavily influenced by fibre intake, hydration, sleep, stress and the types of foods we eat too.
P.S I take my gut health zing wellbeing formula every day that has also been a game changer for my gut health
4. It may help support healthy weight management
A lot of women start intermittent fasting because they want to lose weight.
And yes, it can help some people manage their weight - mainly because it often reduces unnecessary eating windows and helps people become more mindful about food habits.
But this is important:
Intermittent fasting is not magic.
You can absolutely still overeat during your eating window.
And for women especially, under-eating for long periods or doing overly restrictive fasting can sometimes backfire and increase stress hormones, cravings and fatigue.
That’s why I personally think a balanced and realistic approach works best.
Here is my weight loss results that I have maintained for 2 years
5. It may support cellular repair processes
This is one of the reasons intermittent fasting has become such a huge area of research.
During fasting periods, the body may activate natural cellular “clean up” processes called autophagy. This is where the body removes damaged or old cells and recycles components.
Now - this area is still being heavily researched in humans and a lot of the strongest evidence currently comes from animal studies, so I always think it’s important not to overhype it.
But it is one of the reasons scientists are interested in fasting and healthy ageing.
6. Some women report better mental clarity
Another thing many women talk about is improved focus and mental clarity.
Some people find they feel less sluggish in the morning when they avoid heavy late-night eating.
There is also emerging research looking at how fasting may impact inflammation, brain health and metabolic health, although more long-term human studies are still needed.
Is intermittent fasting safe for everyone?
No - and this part is really important.
Intermittent fasting may not be suitable for:
- Pregnant or breastfeeding women
- Women with a history of eating disorders
- People with diabetes or blood sugar conditions
- Anyone on medications requiring food timing
- Underweight individuals
- Teenagers who are still growing
And some women simply do not feel good doing it.
That’s okay too.
You do not need to intermittent fast to be healthy.
A healthy lifestyle still comes back to:
- Eating nutritious foods
- Prioritising protein and fibre
- Moving your body
- Sleeping well
- Managing stress
- Looking after your mental wellbeing
And I highly recommend the Zing Wellbeing shot so many women have every day too
My personal take on intermittent fasting
For me personally, the biggest benefits have been:
- Less night snacking
- Better digestion
- Feeling lighter in the mornings
- More mindful eating habits
- Better energy
And because I do a gentler version of intermittent fasting, it feels realistic and sustainable rather than extreme.
I think sometimes social media makes health feel all or nothing - but often the healthiest habits are simply the ones you can consistently stick to.
If you are curious about intermittent fasting, maybe don’t start with a super intense version.
Maybe just try:
- Finishing dinner a little earlier
- Reducing late-night snacking
- Allowing your digestion a longer overnight break
- Focusing on balanced meals with protein and fibre
Small changes can still have a really positive impact.
Intermittent fasting is definitely not a magic fix and it’s not for everyone.
But for some women - especially women over 35 navigating changing hormones, bloating, energy dips and weight struggles - it can be a really helpful tool when done in a balanced way.
And honestly, I think the biggest lesson for me was realising it didn’t have to be extreme to still be beneficial.
Sometimes even a simple 12 hour overnight break from eating can be a great place to start.
And don't forget that no matter if you are doing intermittent fasting or are just living a healthy lifetstyle with healthy food - the Zing Wellbeing app is a great tool with over 1500 recipes, meal plans, coaching and programs to help you achieve your health goals.
You can check out the Zing Wellbeing membership here
