Intermittent fasting can improve insulin sensitivity and support fat metabolism in perimenopause — but longer fasting windows raise cortisol, worsen belly fat, disrupt sleep, and risk accelerating muscle loss. The 2025 evidence shows that a 12–14 hour overnight window, combined with adequate protein and resistance training, produces real benefits. Here's the honest breakdown of what works, what backfires, and why 16:8 is the wrong default for most perimenopausal women.

Your gut microbiome does far more than digest food — it's actively managing your oestrogen through a community of bacteria called the estrobolome. In perimenopause, declining hormones disrupt this microbial ecosystem, which then worsens hormone signalling in return. The result? A vicious cycle that may be driving your bloating, brain fog, hot flashes, mood crashes and weight gain harder than you realise. Here's the science — and what the evidence says actually helps.