Fasting-Mimicking Programs for Midlife Women: Benefits, Science, and Real-Life Lessons
Discover how fasting-mimicking programs support midlife metabolism, reduce inflammation, and create lasting habits with science and real-life insights.
In 2025, I guided several groups of women and some men through a 5-day Fasting-Mimicking Program (FMD). My purpose has never been to present fasting as a magic solution, but rather as one helpful tool among others to support metabolic health, navigate midlife changes, reduce inflammation, and promote overall wellbeing.
For many midlife women, the physical and mental changes that follow fluctuating and ultimately declining hormone levels can feel both challenging and difficult to comprehend. In this context, fasting-mimicking programs can offer a structured and time-limited way to support metabolic health during a life stage often marked by uncertainty.
Rather than replacing everyday healthy habits, fasting-mimicking can complement them when used thoughtfully and with proper guidance. Before reflecting on what I learned from guiding these programs, it is helpful to briefly explain the science behind them.
The Science Behind Fasting-Mimicking - In Simple Terms
The Fasting-Mimicking Diet Program (FMD) is inspired by research led by Valter Longo and colleagues in the field of longevity and metabolic health. Unlike traditional fasting, which can feel very restrictive, the idea behind FMD is not to stop eating altogether, but to temporarily change the type, amount, and timing of food in a way that allows the body to enter a fasting-like state while still enjoying three daily meals.
This fasting-mimicking diet is plant-based, lower in calories, low in protein and sugars, and carefully timed. Together, these factors help trigger many of the fasting-mimicking benefits observed in research.
During this short, structured period, several physiological processes are activated. Insulin levels drop, which can improve insulin sensitivity. This is particularly relevant in midlife, when glucose regulation often becomes more challenging. Inflammatory markers may decrease, helping explain why participants frequently report less bloating, fewer cravings, and reduced joint discomfort. At the cellular level, repair processes such as autophagy are stimulated, allowing the body to recycle damaged components more efficiently. Metabolic flexibility may also improve, meaning the body becomes better at switching between fuel sources rather than relying constantly on glucose; a welcome shift to support healthy body composition.
Additionally, in this food-based FMD, the gut microbiota is supported through the exclusive consumption of plant-based foods.
Equally important is what fasting-mimicking avoids. Because the program is time-limited and nutritionally designed, it reduces many of the risks associated with prolonged or extreme fasting which is an important consideration for women, whose hormones, stress response, and metabolic needs differ from men’s.
From a clinical perspective, fasting-mimicking programs work best when done periodically, supported with education and guidance, and followed by a return to nourishing, balanced eating. In my view, FMD should not be seen as a standalone solution, but rather as one or many lifestyle tools that can support metabolic reset, awareness, and behaviour change within a broader health context.
It is also important to note that while fasting or FMD may offer benefits for many, it is not a suitable tool for everyone and should never replace or interfere with medical treatments or personalised nutrition plans.
More Than Physical Effects: Fasting-Mimicking Benefits in Midlife
Across the groups, the physiological effects were consistent. Participants commonly reported less bloating and inflammation, steadier energy, better sleep, and improved mental clarity. These outcomes are encouraging and aligned with what we would expect from this type of intervention.
However, what stood out even more were the changes that went beyond physiology. These created the biggest aha moments, not only for the participants, but also for me as a practitioner observing the process unfold.
Lessons Learned
Shared Goals Create Momentum
Each participant joined with a different motivation; curiosity, a desire to feel better, reduce cravings, kick-start their health journey, or simply try something new. Yet being part of a group with a shared timeframe and goal made it easier to stay on track.
When someone struggled, someone else recognised the experience. When someone had a good day, others celebrated it. This sense of being “in the same boat” reduced internal friction and increased motivation. Shared goals did not remove challenges, but they made them feel more manageable.
Community Makes Difficult Things More Manageable
Despite decades of work in women’s health, the fasting-mimicking programs once again reminded me of the power of community and sisterhood.
Participants encouraged one another, asked thoughtful questions, shared frustrations, posted photos of their meals, and celebrated small wins. One woman described it this way:
“It was easy to do, and actually a lot of fun. Seeing what everyone else was thinking, doing, and making in the WhatsApp group made it a shared adventure.”
That sense of belonging mattered just as much as the food plan itself. Feeling understood and supported changed how participants experienced the challenge.
Healthy Habits Spill Over
One of the most interesting observations came between the programs. Without specific instructions, many participants shared that they naturally began eating earlier in the evening, slowing down meals, eating more vegetables, sleeping better, and becoming more aware of their eating patterns.
These changes were not imposed. They emerged organically. A short, intentional intervention, in this case the 5 day FMD often opened the door to broader behavioural shifts. This is a reminder that change is never too late and once we get the ball rolling, other health-supportive behaviours tend to follow.
Accountability Is Not About Pressure — It’s About Being Seen
Many participants shared that the regular check-ins helped them stay consistent. Knowing that others were in a similar situation created connection rather than pressure.
In this context, accountability was not about discipline. It was about being seen, supported, and acknowledged. That kind of accountability helps transform intention into action.
Curiosity Brings People In - Results Bring Them Back
Most participants joined the first round simply to explore whether FMD might be right for them. But after experiencing lighter bodies, calmer minds, improved digestion, greater awareness, and a kind, supportive community, the vast majority returned- one or more times.
One participant summed it up beautifully:
“It feels like a mini-retreat from my own home.”
The Bigger Picture
Meaningful transformation can begin in just five days, when the conditions are right.
For midlife women in particular, fasting-mimicking programs tend to work best when integrated into a broader, sustainable lifestyle approach. One that includes nourishing food, supportive routines, adequate rest, movement, and connection.
I could not be more impressed by, or proud of, the people who chose to challenge themselves, tune in, and trust the process. What they demonstrated goes far beyond nutrition.
The lessons from these programs extend into many areas of life. Structure, community, and intentional support are powerful drivers of sustainable change — whether in health, work, or life more broadly.
Building health takes time, structure, and support. If you’re curious about whether fasting-mimicking could be one helpful tool for you, I’m happy to share more. Feel free to book a free discovery call here,
For more support, guidance and tools, you can also explore our services, including our upcoming 5 day Fasting Mimicking Program .
With health and happiness,
Dr. Malin Garemo
Registered Dietitian (MSc), PhD (Nutrition)
