Intermittent Fasting for Today's Aging Woman | 5 Tips for Beginner Intermittent Fasters

[Music] hey guys it's Diane Oh welcome to my broadcast this evening and I want to thank you for clicking in and joining me tonight tonight we are going to be talking about intermittent fasting but more specifically I'm going to give you my five tips if you are sort of experimenting with intermittent fasting or maybe you're kind of just watching my videos from the sidelines and are experimenting on your own which is totally cool I appreciate that I'm going to give you five of my tips my mistakes that I made when I first started intermittent fasting so hopefully I can help you avoid making those mistakes yourself if you are new my name is Diane and for the past 25 years I have been helping women find nutrition plans and fitness programs to help them look and feel their best and live their most authentic life and for me over this past year so that has been intermittent fasting and now I am paying that forward and sharing what I have been able to do with my own health and fitness as I've become an aging woman and what I've been doing with intermittent fasting to make all that happen for myself so welcome we're going to jump right into it and then at the end if you're still around you're going to hear my confession and a little offer than I have for you guys so tip number one if you are kind of jumping into intermittent fasting and you are new to it the one big thing that you want to do is really carve out at least a 12 hour fasting window and a fasting window is just a time that you pick throughout your day where it's convenient for you to not take in any calories 12 hours is really a good kind of starting ground for a lot of people it's basically skipping breakfast and kind of moving into toward lunchtime before you have your first meal and that's a good way to start and then what you can kind of do if you're feeling good with that you're feeling comfortable and it wasn't any convicted you know kind of caused you any kind of anguish or anything you can gradually move into a longer fasting window and move you know through the different protocols that are available through intermittent fasting so the first tip if you are beginning with intermittent fasting is you want to create a 12 hour fasting window that's 12 hours in which you're not taking in any calorie and in the beginning the best advice I can give you is to write it down and sort of put it in your calendar put it put a reminder on your phone letting you know when you're fast begins when you're fast ends and then how you're going to control your eating window so if you are fasting for 12 hours and you're going to have 12 hours available for you to consume all the calories that you have determined you need to take in for your day so tip number 2 if you are beginning with intermittent fasting or you're kind of watching me from the sidelines and you're experimenting on your own would be to make sure that you are in a true fasted state so what does that mean a true fasted state means that you are not putting anything in your body that's going to create a glycogen impulse in your body or produce insulin that's going to make glycogen store it in your body so that means a little bit more than just skipping breakfast to be in a true fasted State you need to take in zero calories now from my personal experience and from the research that I have done you'll see a bunch of different advice out there on the Internet about what you're allowed to take in which are not allowed to take it some people say 15 calories some say 35 some say everything's ok as long as all you're doing is a pre-workout formula in my opinion and with my personal experience with sort of the a droop of women that I am working with it's best to take in zero calories so you want to just have black coffee maybe some herbal teas or water or carbonated water when I experimented with to adding in different levels of calories during my fasted state I found that I wasn't getting the same results as I was when I was in a true fasted state meaning taking nothing in so for you that's something that you can experiment with but for me and the advice that I like to give it's like if you're going too fast do it right just keep your body in a pure glycogen burning atmosphere and give your body a true opportunity to tap into those fat stores to burn for energy and the best way to do that is just to take in no calories if you're beginning and you're only in a fasted state for 12 hours that should be pretty easy to do the stone-cold truth about that is when you're having your coffee in the morning you got to kind of just suck it up and go without that fancy little flavored creamer that you're putting in or you want to make sure that if you're going to Starbucks for maybe just have a mint americano and you're skipping the whole macchiato thing and you're just having something that's black no artificial sweeteners no sugars no cream errs or anything that has any kind of carbohydrates in it whatsoever so that's tip number two you want to make sure that you are in a true fasted state when you are in your fasting window tip number three is you want to make sure that when you're leaving your fasting window that you ease into your eating window so if you're fasting for 12 years 12 hours available for yourself to eat you have 12 hours to take in whatever you predetermine your caloric intake should be for the day so what you want to make sure that you do maybe where you're setting your timer of when to start to fast and when to start your eating window it's also put in there a little note about what you're going to do to break your fast so what foods are you going to have available to yourself when you're actually going to enter into that eating window keeping in mind that you just sacrifice for 12 hours and you've completely hopefully depleted all that glycogen stores that you had in your body you've entered into that fat-burning state the last thing that you want to do is put in a bunch of process cruddy food into your body because your body is at a point where it's ready to take in some really good nutrients and put it to work so make sure you make a mental note of what it is that you're going to eat when you're breaking your fast and then you want to make sure that you're spreading out your calories so that you don't end up over consuming by feeling really ravenous when you break that fast over time that feeling of being sort of desperate to eat when you break your fast will subside as your hunger hormones balance out and that's what we teach in my intermittent asking for aiding women group all about what those hormones are doing for you when you're hungry how to control them so just make sure that you are aware that those hormones will be raging for probably a good week or so to get under control and you want to make sure that you're not gorging yourself and you're eating to just the feeling of satisfaction and not to the feeling of fullness when you break that fast tip number four you want to make sure that if you are not comfortable with working out in a fasted state that you play around with what you're going to do with your food if you're going to be working out some things that I've experienced when I was breaking my fast and working out sort of what like this if I ran in the morning in a fasted state I personally felt better energy wise and endurance wise if I had a carbohydrate late in the evening before I ended my eating and started my fast the night before if I was going to do maybe a less intense type of workout maybe a 30-minute like strength training that type of workout then it really didn't matter so much what I ate the night before and I could still work out in a fasted state and have a really great workout so the more intense or the higher duration or the longer duration of your workout the morning that you break your the morning that you're in you're faster you work out in the fasted state just pay attention to what you eat the night before so that you have some stores of energy that are going to carry over in the morning you'll have some glycogen to burn to get you through your workout get through that glycogen and then enter into that fat-burning state for the remainder of your fasting window before you break it and have your eating window start that day so tip number four if you are going to be in a fast or an extended fast and you're not experienced with fasting or working out in a fasted state be aware of what type of workout you're doing in the morning in a fasted state and if you have to alter what you're eating in your last meal the night before you go to sleep and make sure that whatever you're eating is going to fuel your workout for that next morning if you're going to do some really intense during training then you might want to also kind of mix up your fasting and maybe not fast on the day that you're going to have a really intense workout so let's say you're training for a marathon or something make sure that you're not fasting the day before you have one of your long run scheduled so that you'll have enough fuel available to get you through your training run and tip number five is make sure you are drinking plenty of water this is probably one of the biggest mistakes that I made when I first started intermittent fasting because I purposely stayed away from food and I stayed out of my kitchen so with that also meant that I didn't have any sort of water readily available to me for me to consume throughout my day and I felt like I was some days very dehydrated so make sure if you're trying to avoid food situations and food is in the same place that your water isn't that you bring some water in to where you're going to be if you're going to stay out of the kitchen and you have enough readily available to use that you do not put yourself in a dehydration state trying to do good for yourself by being in a fasted State so really quickly I'm going to read off the five tips I have from my beginners or my people who are kind of watching from the sidelines and are taking some of the advice that I'm giving but are kind of deciding to do it on their own here is my five tips and things to kind of work on and try to avoid if you want to be successful with intermittent fasting number one was make sure that you start out with at least a 12 hour fasting window which also provides a 12 hour eating window for you tip number two was if you are going to be in a fasted window make sure that you are in a true fasted state and you do that by taking in no calories and specifically no carbohydrates number three make sure you ease into that eating window and you don't gorge yourself on that first meal when you break your fast eat to satisfaction and not to fullness number four if you are going to be in a fasted state or an extended fasted state so anything more than 12 hours and you have workouts scheduled make sure that you think plan ahead if you're going to do an intense workout or a longer duration type of workout plan a carbohydrate for the last meal that you have the night before you go to bed and before you workout play with your food a little bit play with your workout schedule allow yourself some flexibility and some grace because there might be some things that you need to tweak to make sure that you're able to get the type of workout that you're used to while you're bringing in some fasting windows into your lifestyle and then number five make sure you have plenty of water available that was probably one of the biggest mistakes that I made trying to avoid food situations is I kind of exited out of the place where I also had my water and I put myself into some dehydration states for a couple days and that doesn't feel good either and you want to also keep that water in you so that you stay hydrated and you're actually flushing out your system so just bring some water with you wherever it is that you go so those are my five tips some of the mistakes that I made some of the easy adjustments that you can make if you are trying to incorporate some interent fasting on your own and you're feeling like maybe you're doing some things they don't feel exactly right just try to take some of those five tips and work them into your next fasting day and see if you get some better results okay so let me see if I have any questions about what I talked about and then I'm going to go into the last part of what I said I was going to share tonight okay so let's see hey Nancy's here thanks Nancy let's say okay and do you feel it's important to practice is the same times every day okay so that's a great question and and that's a very personal thing that you're going to kind of have to play with I typically don't have a very flexible fasting window and I do that because I am very committed to making intermittent fasting work within my lifestyle that's already set in place so I'm not really willing to change my lifestyle to be an intermittent faster so I say that I flex about it in fast meaning a couple days a week I follow a certain protocol then another day I kind of introduce a different protocol and then the week I leave it up to really being flexible depending on what the family is doing if the family is busy and they're kind of on their own on the weekends and I can kind of have a really nice extended fasting window if the family is hanging out at home and they want to do a breakfast or they want to do a brunch there's no way I'm going to miss that kind of time with my family because I say I'm intermittent fasting so I just enjoy the time with my family excuse me we go out to breakfast we enjoy yourself and I just kind of let that day go for me I have found that the more flexible I am with my intermittent fasting the more comfortable I feel in it the less guilt I have about decisions that I make and the more excited I am about my next opportunity to have a really nice extended fast and some of my I would say four days out of the week I fast for 20 hours and so I've just kind of created those days where I can have those really long fast around times when my family is gone and they're out of the house and they're doing their thing and I can't do my thing and foods really not a big deal for me and I just make sure that I stay hydrated and I'm very busy so mentally I don't even really need to miss the food or anything like that my body is now adjusted with glycogen burning and with with a fat burning that I don't even feel hungry directed throughout the day okay let's see I think you have another question I have a schedule that I can't count on eating lunch at the same time every day I have read about different methods if I have to yes we I think day to an hour intermittent fasting group I go over intermittent fasting protocols and I kind of share with you how you can mix and match them to your lifestyle and kind of create your own schedule so we'll go over that for sure day 2 which is I think Tuesday so you'll have all that information ok so I said I was going to confess a little something to you guys and then give you a little bit of an offer so my confession is I have been sharing with you guys and in my intermittent fasting groups it's just what we do is I don't care about weight loss surprisingly everyone gets a weight loss everyone's proud to announce their weight loss so that's always a great win for me but it's not anything to be focused on it's not a big goal my first inform my goal for me and the women that I'm working with is I just want you to feel better and I want you to feel good in your skin and I want you to leave after you've spent time with me feeling like you're a better person in your life than you did when you came in and if we do that then honestly the weight part will not be an issue because you'll be so happy with how you're feeling and you'll be so happy with your life that the weight will be irrelevant now my confession so I wasn't going to weigh myself at all in 2017 and then we did a dog so my puppy needed some medicine today and her medicine was determined on what she weighed I was the only one at home so I had to step on a scale with my dog I stepped on the scale with my dog and I instantly did what most people do when they step on the scale and I kind of gasp for air and I had a little moment of panic and I was like please let my dog be heavy because I saw that number on the scale got off the scale with my dog got back on the scale got off the scale got back on the scale because I was shocked at the number that was on the scale when I was on there by myself and yes my puppy has gotten heavy I've lost six pounds without even realizing that I have lost weight I mean I can see it because I'm seeing the fact that I have very little visible body fat I can tell by the way my clothes are feeling which are exactly all the gauges that I go by for my body this year not focusing on weight I haven't been on a diet I eat pretty much whatever I want to eat my only deciding factor on food is I don't eat food that doesn't make me feel good I have ice cream we've had pizza I drink wine I have chips and salsa I do all of those things that make me feel like a human being in a social setting and around my family and I have no regrets about food and I've just followed an intermittent fasting schedule that works for my body keeps my hormones in check keeps my body fat and balanced I can feel that I'm a fat-burning machine I am energized all day long and it's working because I have not even been trying and I've lost six pounds so from my time two years ago when I was sitting on the couch crying and pressed about what was happening to my body and diet for twerking and no matter how much I beat my body into the ground with exercise nothing was changing for me I can tell you that I am exactly where I want to be I'm exactly where I was four years ago I'm exactly what I like to be as a woman who considers herself to be healthy and fit I also have a confession to make that I haven't worked out in two months so I've been able to do that without even working out I got a puppy I decided to stop running for a couple months and then I fell through the I can broke my foot so that's keeping me from exercising and I'm not stressed out about the fact that I'm not exercising I'm not stressed out that I'm not burning a bunch of calories I'm only concentrating on when am I fasted and what am i eating and when I'm faster than my true fasted state so that my body can be a fat-burning machine and ran off all that stuff that I don't want to keep hanging around on my body so if you're in that position where you're frustrated if you're in that position where you have been trying to diet and you have been exercising your life away and that scale is not budging then I urge you to take a look at what it is that we're going to be starting up in April it's working for me it's working for the women in my group it's working for the women's husbands in my group who are watching their wives do this and we're skeptical about what intermittent fast you could possibly do for them and they're losing weight themselves so not only will you be helping you but you'll be helping those around you because you're going to be the model of what health and fitness is and what being happy within your lifestyle is while you're living around food and I know for women that is a struggle that we have had since we were probably little girls and it doesn't need to be that way anymore we are grown up we're mature it's our time to live in our skin be happy about what we do be happy about what we have be proud of what we have with our bodies after all the sacrifices that we've made and it's not hard to do all you have to do is be willing to open your mind be humble in your heart and trust that the people before you have proven that it does work and it can work for you so my offer to you is this I have my program starting on Sunday officially Monday but we get ready and prepare for our fast on Sunday night I have completely discounted my course and I can't say that it's always going to be discounted it's fifty dollars less than what it should be and that price will eventually go up my offer to you is if you're on the fence but you don't think that the time is right for you to start intermittent fasting that's okay jump in now while the price is still at that discounted price I did that specifically so that we could get ready for spring and summer if you can't start till June because your life is busy or you can't start till May because you have things going on you can't start till July that's fine once you enroll in my course you have lifetime access you can jump in and out whenever is convenient for you so jump in now while the price is discounted you can stay around and just watch what we're doing and be sort of like a fly on the wall and then when you're ready to jump in and make the changes for you all you got to do is let me know and then I will turn my focus to you and help you personally get started so that's my offer don't wait jump now it takes about a week to see changes in your body but it takes about 48 hours for you to feel changes and it's that quick and it's that easy all we're going to do is help you understand how your hormones are working against you and teach you how to work them for you so don't let this opportunity pass you by this is going to be a one-time saying we will have to raise the price at some point but for now it's a really good deal and I want you to take advantage of it so I will post a link below here if you're seeing this video on another site there will be a link there for you to look at as well if you have specific questions that you need to have answered before you can kind of jump in with and and go for it with us always feel free to email me or private message me I will take the time to have a conversation with you and share some things with you that I probably will just save for my group but if you reach out to me I will take the time to make sure that your questions are answered so that you know this will be a safe place for you and it is the right place for you and it's your time so as always you guys I appreciate you being here I always love spending time with you even though it is sort of kind of a one-way thing I know life is busy and I know you have kids that are probably going to bed and so it means a lot to me that you have taken the time to spend with me this evening and if you're catching this on a replay I always know that I appreciate you stopping by as well if you throw me some likes or you leave me a comment that I know that you are here and I'll kind of be able to thank you on the side for that and if you're catching this on on youtube again feel free to leave me a message you can private lesson message me or leave me a comment down below and I will always answer your questions or comments personally because I know that if you're taking the time to leave something for me that I owe it to you to give you my attention back so thanks so much you guys as always I appreciate you and I will see you tomorrow 12:30 so see you tomorrow same time same place have a great night you

Channel: Dy Ann Parham

Views: 676,856

Rating: 4.8376794 out of 5

Keywords: intermittent fasting, fasting, beginner, weight loss, anti aging, aging, aging women, dyannparham, tips

Id: CNHJMs1m9JM

Length: 23min 28sec (1408 seconds)

Published: Thu Mar 30 2017