Best Intermittent Fasting for Menopause

Jennifer Kaye Sep 28, 2025

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In this article, I'm going to share the biggest lifestyle change that relieved my hot flashes and other symptoms during menopause. The most annoying menopause symptom for me was the constant hot flashes! When my hot flashes were at their worst, I was constantly sweating. ALL DAY and ALL NIGHT LONG. It affected my daily activities and my clothing options. I couldn't think clearly during the day or sleep at night. I was completely miserable, all because of constant hot flashes. Then I discovered intermittent fasting, and I couldn't believe how quickly it cured my hot flashes! Here is my story…

What is the best way to prevent hot flashes?

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Every woman's menopause journey is different. Some of my friends experienced hot flashes-- just like I did. Some of them never had a hot flash during menopause (lucky ducks!) I searched for and tried all kinds of treatments and relief for hot flashes:

Ice packs
Fans, fans, and more fans!
Layered clothing
Black Cohosh

Unfortunately, none of these typical solutions worked for me. It was incredibly frustrating. The hot flashes kept on coming, wave after wave. Day and night. Until I discovered intermittent fasting.

What is the best intermittent fasting schedule for menopause?

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I had dabbled with intermittent fasting in the past, but I never experienced any results: no increase in energy, anti-aging, or weight loss. Nothing like that. Then I discovered I was sabotaging my goals by not fasting long enough and doing other things that actually broke my fast unintentionally.

I started by fasting by just skipping breakfast every day. But I also would add MCT oil and cream into my morning coffee. I didn't know that this was causing my insulin to rise and taking my body out of the fasted state. Once I stuck to PLAIN, BLACK coffee in the morning and fasted all day (until 4pm), I was able to keep my body in a fasted state for 20 hours, and this is the optimum time to help your body fight those menopause symptoms like hot flashes and weight gain.

How does intermittent fasting help with hot flash relief?

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When I heard that intermittent fasting could stop or prevent hot flashes, I figured I had nothing to lose by trying it. There was nothing to buy and no rearranging my schedule to add another thing to my to do list. This is how I organized my schedule:

I fasted for 20 hours each day and had an eating window of four hours. For example, I start fasting at 8:00 p.m. each evening— no eating or drinking other than water after 8:00 p.m.
I usually go to bed by 10:00 p.m. and wake up around 4:00 a.m.
I skip both breakfast and lunch.
At 4:00 p.m. I have a snack, usually plain yogurt topped with fruit and honey.
At 6:30pm I eat a high protein dinner. This is during my four hour eating window— from 4:00 p.m. until 8:00 p.m.
After 8:00 p.m., I don't eat again until the next day at 4:00 p.m. This is my 20-hour fasting window.
When I first started this 20:4 intermittent fasting routine, it relieved my hot flashes within three days. I couldn’t believe that it was this simple.

When your body fasts for 20 hours, your cells are able to dump toxins and create a hormonal shift. Your body is able to tap into stored fat for energy and improve insulin levels. This is why I was able to notice a difference in my menopaus symptoms within just a few days.

How can I get started on my intermittent fasting journey?

Starting the intermittent fasting journey is very simple, but changing up your routine isn't always easy. It takes some planning and a strong mindset to decide you won't eat or drink anything that contains calories for 20 hours and then stick to it. I'll be the first to admit that the first few days were hard. Not impossible, but hard. After two or three days, especially if you are beginning to feel relief from hot flashes or other menopause symptoms, you will be ALL IN on intermittent fasting. Then you can continue for as many days as works for you and your lifestyle. Intermittent fasting has become my lifestyle, making all things simpler:

No packing lunch or doing meal prep before work
No stopping at fast food restaurants
No spending money when I forget to pack lunch
No wondering what to make for breakfast
More time in the morning to read and drink coffee (plain, no cream or sugar)
No more paying premium prices for mediocre food on long trips
Save time on trips-- no stopping for food, snacks, drinks, etc.

Once you see and feel the benefits intermittent fasting can bring to your life, it will be easy, enjoyable, and a healthy habit. After only three days my hot flashes stopped completely. So I continued to fast on most days, usually Monday through Friday when I'm at work. On the weekends or special occasions, I'm more relaxed. When you get invited to a special dinner or party, go and eat the cake, guilt free!

More Benefits of Intermittent Fasting

Once I started intermittent fasting, my hot flashes went away within three days (incredible!), and started noticing other benefits:

Less puffiness
Clothes fitting better
Sleeping better
More energy
Less irritable

I couldn't believe the results I was getting! Because this experiment was so successful, I still practice intermittent fasting for 20 hours daily with a four-hour eating window almost every day. My hot flashes have never returned.

If you are curious as to how and why intermittent fasting works, check out Dr. Jason Fung's website. He is an expert in the field of health and intermittent fasting. His extensive research is comprehensive and fascinating. Learn more about intermittent fasting at www.DoctorJasonFung.com

There are also some encouraging studies on intermittent fasting and menopause symptom relief. One article published by the National Institute of Health gives specifics on this study.

Looking for Hot Flash Relief?

woman running

Dear Reader, if you are suffering from hot flashes and need relief, consider intermittent fasting. It is ZERO cost, no risk, and can alleviate menopausal symptoms. You deserve to live your best life over the age of 50! If you want to learn more about feeling better, thriving through menopause, and kicking pain to the curb, join our email list at the Pain Free Over Fifty community. We'd love to hear from you! Wishing you less pain, more life, and much joy!

Jennifer Kaye