Hi ,

I hope your day is going well.

Two weeks ago, I shared an email about tracking my intermittent fasting. (I haven't managed to do a 24-hour fast yet)

One reader's response sparked today's email topic.

She had been practicing time-restricted eating (TRE)—skipping breakfast and eating lunch and an early dinner, to reduce body fat and improve her fatty liver. However, she recently heard that menopausal women should never skip breakfast. She also mentioned struggling to get adequate protein within her restricted eating window. (I'll address the protein challenge in a future email.)

The Real Question Isn't About Breakfast—It's About What Works for You

Let's start with this fundamental truth: there is no universal rule requiring menopausal women to eat breakfast. What matters is whether your eating plan delivers the results you want without causing you to struggle.

• Some women perform better when eating earlier in the day
• Others find that a shorter eating window (4-6 hours) helps reduce belly fat and lower blood glucose levels.
• Some women experience decreased gym performance when exercising in a fasted state, while others thrive.

There is simply no one-size-fits-all answer.

What Does the Research Show?

Time-restricted eating has demonstrated impressive benefits across multiple studies, including research specifically conducted on postmenopausal women:

• Reduced belly fat and appetite
• Lower blood glucose and improved lipid profiles
• Enhanced mental clarity
• Decreased blood pressure
• Overall metabolic improvements

A recent clinical trial focusing on postmenopausal women found particularly encouraging results: combining time-restricted eating (16:8) with high-intensity interval training (HIIT) led to improvements in body composition, aerobic fitness, and a metabolic shift toward fat-burning.

Note: HIIT involves alternating short bursts of intense activity (like brisk uphill walking, sprinting, or cycling) with recovery periods. These intervals typically last 30 seconds to a few minutes, with total workout times ranging from 15 to 40 minutes, making it an efficient option for busy schedules.

Why Weight Management Becomes Challenging During Menopause

Menopause presents unique challenges for maintaining a healthy body composition. Many women notice:

• Weight gain, particularly around the midsection
• Difficulty maintaining their previous weight despite unchanged eating and activity patterns
• Hormonal shifts that alter fat distribution and worsen metabolic function
• Declining muscle mass
• Sleep disruption and insomnia

These factors combine to create what I call "the perfect storm" for weight management challenges.

So, Should You Skip Breakfast?

The answer depends entirely on what works best for you.

Success often requires thoughtful self-experimentation, ideally with the guidance of a professional. This means:

• Tracking your progress over time
• Monitoring how you feel and perform
• Making adjustments based on your results
• Troubleshooting challenges as they arise

Remember: the best eating pattern is the one that helps you achieve your health goals and can be maintained consistently without relying on extreme motivation and willpower.

Best regards,

Shabnam

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Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com

Reference: Valenzano, Anna A., et al. "Influence of Intermittent Fasting on Body Composition, Physical Performance, and the Orexinergic System in Postmenopausal Women: A Pilot Study." Nutrients 17.7 (2025): 1121.