Fasting Twice a Week for Postmenopausal Women: What the Research Shows

Fasting Twice a Week for Postmenopausal Women: What the Research Shows

A 2024 trial gave 92 postmenopausal women with obesity one of four plans for three months: fasting two days a week, structured exercise, both together, or no change. Fasting alone did not improve memory or thinking. Only the group combining fasting with exercise improved memory and thinking skills, while all three active groups lost more body fat than the group that changed nothing.

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 fasting two days a week, exercise, or both help memory and body health in women after menopause.
• Who did it: P. Keawtep and colleagues at Chiang Mai University in Thailand, published in the International Journal of Behavioral Nutrition and Physical Activity in 2024.
• How many people: 92 people, all women. Age range not stated in the abstract.
• How long: 3 months.
• What happened: Fasting alone did not improve memory, but fasting plus exercise did. All three active groups lost more body fat than the group that changed nothing.
• Read the study yourself: International Journal of Behavioral Nutrition and Physical Activity 2024 →

What They Wanted to Find Out

After menopause, many women gain weight and worry about their memory. Researchers in Thailand wanted to know if fasting could help with both problems at once. They tested fasting two days a week, done alone and combined with exercise that works the body and the brain together. You can read more on fasting for menopausal weight loss and fasting combined with interval workouts for women over 50.

Who Was in the Study

Who they were: All 92 people were women who had gone through menopause. All of them were carrying extra weight, which doctors call having obesity. Their exact ages were not stated in the abstract.

What the fasting actually looked like: Women in the fasting groups fasted two days a week for three months. The abstract does not say exactly what or how much they ate on fasting days.

What Happened

Fasting alone did not improve memory, but fasting combined with exercise did.

• Fasting alone did not improve thinking skills, which surprised the researchers.
• The fasting group and the combined group both saw their cholesterol drop more than the comparison group.
• All three active groups — fasting, exercise, and combined — lost more weight and body fat than the group that changed nothing.
• Only the combined group showed a rise in a fat-regulating hormone called adiponectin.
• Exercise and combined groups both showed a rise in a brain-support protein called BDNF, and better muscle strength.

What Did Not Change

• There was no real difference between the fasting, exercise, and combined groups on most measures.
• Muscle strength was not lost in any group. It improved in the exercise and combined groups.
• Fasting on its own did not change thinking skills, even though the body changes happened.

What the Researchers Said

The team concluded that pairing fasting with brain-and-body exercise looks promising. They said it may help both thinking skills and weight-related health problems in postmenopausal women with obesity.

What This Means for You

• Fasting alone may not be enough for your brain. In this study, two fasting days a week did not improve memory by itself.
• Pairing fasting with exercise did more. Only the combined group saw improvements in both memory and planning skills.
• This is specific to women after menopause. Every person in the study had gone through menopause, so the results speak directly to this stage of life.
• Body fat dropped across all three active groups. Fasting, exercise, and the combination all beat doing nothing for weight and fat loss.
• Muscle was not lost. If you worry fasting will cost you strength, this study found the opposite in the exercise groups.
• Talk to your doctor before starting. See our guide on fasting and menopause symptoms and whether fasting changes women's hormones for more context.

What This Study Could Not Tell Us

• It only had 92 people, split across four small groups of 23 each.
• Everyone was a woman after menopause with obesity, so results may not apply to other groups.
• It ran for only 3 months, so longer-term effects are unknown.
• It was done in Thailand, so results may differ for women elsewhere.
• The abstract does not say exactly what people ate on fasting or non-fasting days.
• Funding for the study was not reported in the abstract.

The Study Details

Keawtep P, Sungkarat S, Boripuntakul S, Sa-Nguanmoo P, Wichayanrat W, Chattipakorn SC, et al. (2024). Effects of combined dietary intervention (the thing being tried) and physical-cognitive exercise on cognitive function and cardiometabolic health of postmenopausal women with obesity: a randomized (people were put into groups at random) controlled trial. International Journal of Behavioral Nutrition and Physical Activity. PMID: 38443944

Common Questions

Does fasting help memory after menopause?

Not on its own, in this study. Only the group that combined fasting with exercise showed better memory and thinking skills.

How often did the women fast?

They fasted two days a week for three months. The other five days they ate normally.

Did fasting cause muscle loss in this study?

No. Muscle strength was not lost in any group, and it improved in the exercise and combined groups.

Did fasting alone cause weight loss?

Yes. The fasting-only group lost more body fat and weight than the group that made no changes.

Who took part in this study?

92 women who had gone through menopause and were carrying extra weight. All were assigned to one of four plans for three months.

More Research Like This

• Time-Restricted Eating Eased Menopause Symptoms More Than Exercise
• Combining Fasting With Interval Workouts Helped Women Over 50 Get Fitter
• Intermittent Fasting for Menopausal Weight Loss
• Fasting Lowered Liver Enzymes in Women With Menopause and Arthritis
• Time-Restricted Eating Didn't Change Sex Hormones in Menopause
• Alternate Day Fasting Works Equally Well Before and After Menopause
• Does Time-Restricted Eating Change Women's Hormones? No

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