Intermittent Fasting for Mature Women Over 50

[Music] intermittent fasting is all the rage some of you might even consider it a fad we certainly believe it has some incredible health and weight loss benefits but it's nothing new and we're today on this episode of a just when the living good to talk to you about the pros and the cons and a gentler and kinder approach to intermittent fasting well Dan and I have been coaching women for decades in the area of weight loss and health and we are what you would consider mature women on 52 Dan is gonna be you can tell she's gonna be 66 we both this month we're having birthdays even though there are so many great health benefits to intermittent fasting like improved brain function weight loss fat burning of course increased metabolism anti-aging benefits there's so many benefits there are some downsides especially for women in our age range and why would you to know we've mentioned at the beginning that this seems like a fad the truth is it's actually normal and we wanted to become your new neural if you think back 200 years ago the average woman lived on a farm and she got up the crack of dawn and went to bed right about sunset and she probably only ate about maybe 11 or 12 hours a day probably tied her first meal at 9:00 maybe stopped eating at 6 or 7 o'clock at night she was naturally fasting and she was getting some of the health benefits and of course the weight loss benefits shade a lot more calories so that what we're asking you to start with and consider is what actually was a healthy normal in days past Robin was mentioning there are some downsides that we want to talk about before we tell you our gentler kinder approach to fasting that we think will work exceptionally well for mature women well one thing to look out for is to not necessarily jump into a really long intermittent fast especially for women that are in our age bracket some of us have what's called adrenal fatigue and you may or may not know if you have adrenal fatigue if you have gotten a cortisol test it would let you know so we do recommend doing that there's some signs and symptoms to look for there's a ton of them we're not going to go through all them but if you're super tired when you wake up in the morning you should start dragging yourself out of bed are you craving salty foods if you're gaining weight in the midsection is a sign of adrenal fatigue and the reason we bring this up is because if you do have that fasting it puts a stress on your body it's actually a good stress for most people but if you have adrenal fatigue it can actually be a little detrimental and it can actually cause your adrenal fatigue to get worse and what we don't want to see happen as you go into adrenal burnout where you literally are zapped completely an energy completely so there's some ways to prevent this and this is what we've created called the ageless eating cycle it's going to be an element in our new book that's coming out so I'm going to share today exactly what that is basically three steps to make this kinder and gentler for your body to make sure you're not putting undue stress step number one you're ideally going to make it a goal to stop eating three hours before you go to bed at night that alone without even adding any other fasting can cut out so many excess calories and carbohydrates and so forth then it's just a great practice yeah every once in a while you will eat your up for a special occasion or whatever but if you could make this your usual habit you're going to have so many great benefits number two would be to set a goal make it a goal to fast for 12 hours every single day now that would mean if you have your last fight and food at 7 p.m. then you wouldn't eat again until after 7 days ok ok but it's not that yummy baby or 8 o'clock at night and don't eat again until after 8:00 now you have to listen to your body in making this goal you may be not used to this you might have a little bit of low blood sugar maybe you're really able to make it 11 hours that's okay you can work your way up to 12 and let me just say that if you do feel like you're we call it balking at 10 hours or 11 hours because your body's not adapted yet you know what have a small snack at 10 hours or 11:00 or is that something a hundred hundred fifty calories and then continue to fast for the next couple hours until you're ready to truly break it you may have broken your fast but it just gets you in that habit of moving towards that 12-hour goal and I want you to know another amazing benefit studies have shown that women who had breast cancer the reoccurrence rate of breast cancer goes down significantly for women in fast 13 hours a day on an average basis so that 12 to 13 hour mark has obviously some other potential benefits shifting you from primarily glucose burning to more fat burning now step three is to go to the next level where intermittent fasting really kicks in and notches up some of the extra benefits again ketone production fat burning higher energy all of those do tend to increase as as fast increases but we'd like to see you move from that 12 hours to maybe 13 14 15 and to cap out for most of you not all but for most of you in about 16 hours so that would be 16 hours of fasting 8 hours of eating I've done this on occasion where I stopped eating at 8 p.m. I tend to be a little bit later eater and not eat again until 12:00 noon it's not that hard we'll talk a little bit about more how to gauge if it works for you and I want to clarify that so if you're working towards a 16 hours fast not necessarily 16 hours every single day maybe 3 days a week maybe 4 days a week and when you are working towards that longer fast you may be 16 hours one day the next thing you might be back to 12 hours the next day you might be at 15 the next thing you might get 13 don't get hung up on the the numbers and the hours listen to your body because your body is going to be telling you if you are getting a massive headache you know what it's time to break that past even if your goal is for 16 hours 14 is okay and by the way one major caution there's a few of you that will do what's called rebound heating you fast and you're doing great and then all of a sudden you can throw caution the wind it's like oh I thought that I can eat anything I want no this is a technique to help you hopefully miss that extra meal or so and not make up the calories on the other we're in that in our eating window you're eating twice as much as you normally would if you like a little bit of support in the area of your nutrition and health weight loss we encourage you to visit our coaching page ageless woman academy.com it is there where we engage with our members on a weekly basis with like coaching calls Facebook pages and lots and lots of resources so take a pop over there and take a look at what we've got to offer and be sure to stay tuned because our upcoming book will be out in spring of 2019 so we don't want you to miss anything with that and if you are 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Channel: Lean Healthy Ageless

Views: 115,795

Rating: 4.8885794 out of 5

Keywords: Intermittent Fasting, IF, Fasting, Keto, Ketogenic, Diet, Low Carb, I.F. women over 50

Id: Gh2-X-3123M

Length: 7min 11sec (431 seconds)

Published: Tue Jun 12 2018