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.
At 53, the scales refused to budge when Nicole (pictured) decided to lose a few kilos
‘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.
By finishing her evening meal by 7pm and not eating again until 7am, Nicole (pictured) lost 5kg and feels better than she has in years
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.
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.
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.’
Breakfasts on the plan include such options as chickpeas on toast
Nicole’s own words
‘I have always eaten well and stayed active but nothing prepared me for perimenopause.
‘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.
‘My meals are nourishing and my workouts are fun. Five kilos have fallen away, but more importantly, I am full of energy, my moods are steady, and I finally feel at home in my body again.’
Beyond the numbers on the scales
Weight loss is only part of the story. As Nicole’s body composition shifted, she noticed clearer thinking, deeper sleep and fewer joint aches.
The regular fasting periods gave her digestive system a break and eased bloating. 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.
Avoiding the pitfalls
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.
Looking back, Nicole wishes she had tried this approach years earlier.
‘I could have spared myself months of frustration by trusting a simple natural rhythm of eating and fasting,’ Nicole 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 is a Sydney-based accredited nutritionist and cookbook author. Recipes and diet plans can be found in Faye’s latest book The Perimenopause Plan, £14.99 from Amazon
