Intermittent Fasting Improved Fitness in Postmenopausal Women: What the Research Shows

Intermittent Fasting Improved Fitness in Postmenopausal Women: What the Research Shows

A small study tested intermittent fasting plus short bursts of hard exercise in 30 women past menopause. After 8 weeks, their fitness rose by about 10%. Flexibility improved by about 6%. A hunger hormone also shifted. The study was small, so it is an early clue, not final proof.

Medical disclaimer: This article summarises published research for informational purposes only. It is not medical advice and is not a substitute for guidance from a qualified health professional. Always consult your doctor before starting any fasting protocol, especially if you have an existing health condition or take medication.

The Short Version

• What they tested: Whether intermittent fasting plus short, hard workouts changes fitness in women past menopause.
• Who did it: Anna Valenzano and a team at the University of Foggia, Italy, published in Nutrients in 2025.
• How many people: 30 postmenopausal women, average age around 57.
• How long: 8 weeks.
• What happened: Their fitness score rose by about 10% and flexibility improved by about 6%.
• Read the study yourself: Nutrients 2025 →

What They Wanted to Find Out

Menopause often brings changes in fitness and body shape. Researchers wanted to know if fasting could help. They tested it alongside short, hard workouts. They compared this to a low-calorie diet with the same workouts.

Other studies in this cluster ask similar questions. See how fasting plus interval workouts helped women over 50. Also see whether time-restricted eating eased menopause symptoms.

The team also measured a hormone called orexin-A. This hormone affects hunger and alertness. They wanted to see if fasting changed it.

Who Was in the Study

Who they were: All 30 women were past menopause. Their average age was about 57. Weight category and health conditions are not stated in the abstract.

What the fasting actually looked like: The abstract does not say which hours the fasting group ate or skipped food. It only says they followed intermittent fasting alongside the exercise program.

What Happened

The fasting-plus-exercise group's fitness score rose by about 10% in 8 weeks.

• Fitness improved by about 10%. That is a notable jump for 8 weeks.
• Flexibility rose by about 6%.
• The low-calorie diet group showed a much bigger jump in endurance than the group with no changes.
• Heart rate patterns differed between the groups by the end.
• The hunger hormone orexin-A moved in a way the researchers linked to the diet changes.

What Did Not Change

• The abstract does not report whether body fat changed. It was measured with a body scan.
• The abstract does not say whether muscle mass changed.
• No information is given about weight change specifically.

What the Researchers Said

The team said pairing fasting with hard, short workouts may boost fitness in women after menopause. They said larger, longer studies are needed to confirm this.

What This Means for You

• If you're past menopause, this small study suggests fasting with short, hard exercise may boost fitness in 8 weeks.
• Flexibility and fitness gains came fast. Both improved within 2 months in this trial.
• This study cannot tell you about fat or muscle loss. Those results were not reported.
• Bone health matters after menopause. See what seven trials found on time-restricted eating and bone density.
• Talk to your doctor first, especially if you have a health condition common after menopause.
• Curious about hormones and fasting? Read what one study found on time-restricted eating and women's hormones.

What This Study Could Not Tell Us

• Only 30 women took part. That is a small study.
• All participants were women, but exact group sizes were not stated.
• It ran for 8 weeks, so it cannot say what happens after that.
• It was done in Italy. Results may not apply to every population.
• Body fat and muscle mass results were not reported.
• Funding source is not reported in the abstract.

The Study Details

Valenzano, A. A., Vasco, P., D'Orsi, G., Marzovillo, R. R. R., Torquato, M., Messina, G., et al. (2025). Influence of Intermittent Fasting on Body Composition, Physical Performance, and the Orexinergic System in Postmenopausal Women: A Pilot Study. Nutrients. PMID: 40218879

Common Questions

Does intermittent fasting help fitness after menopause?

In this small study, fitness rose by about 10% after 8 weeks. The group also did hard, short workouts. Exercise likely played a part too.

How many women were in this fasting study?

30 postmenopausal women took part. Their average age was around 57 years old.

Did intermittent fasting cause muscle loss in this study?

The abstract does not say. Muscle mass was measured with a body scan, but results were not reported.

How long did the fasting group follow the plan?

The study lasted 8 weeks. It does not say what happens after that point.

What is orexin-A and why does it matter for fasting?

Orexin-A is a hormone tied to hunger and alertness. The study found it shifted after 8 weeks of fasting plus exercise.

More Research Like This

• Combining Fasting With Interval Workouts Helped Women Over 50 Get Fitter
• Time-Restricted Eating Eased Menopause Symptoms More Than Exercise
• Does Intermittent Fasting Help Menopause Night Sweats?
• Time-Restricted Eating Does Not Reduce Bone Density in Seven Trials
• Does Time-Restricted Eating Change Women's Hormones? No
• 16:8 Fasting Reduces Body Fat and Visceral (the fat around the organs) Fat in Older Men — While Preserving Muscle Mass
• Early Time-Restricted Eating Beats Later Eating for Fat Loss Without Costing Muscle

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