Jan 4, 2022
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Generally speaking, women in their late 40s and early 50s are peri and postmenopausal, with the average age of menopause being 52.
If you’re looking for answers on whether to incorporate intermittent fasting when you’re over 50, I hope you find this post helpful with some background information to help you get started.
One of the reasons my mom’s physician recommended she try out intermittent fasting was to level out her insulin levels something that’s important to us given that we have a family history of heart disease, diabetes, and Alzheimer’s.
Her shift in body fat from the hips and thighs to the lower abdomen in her late 50s (now carried into her mid-60s) is quite common and she wanted to do something about it.
With lower levels of estrogen, women also lose their protection against heart disease and osteoporosis. Intermittent fasting can help with menopausal weight and fat gain and help to reduce blood cholesterol, blood pressure, insulin resistance, and improve sleep. While this cohort hasn’t been specifically studied, many studies mentioned below included women over 50 in their research.
While I am currently in my 40s and have incorporated IF into my lifestyle, I hope the information below helps you incorporate IF into yours.
I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.
That said, when I was putting together this post and my Intermittent Fasting Guide for Women, I researched some 30+ clinical trials to see if there is anything that was specific to women in their 40s, 50s, and beyond.
What is Intermittent Fasting
Intermittent fasting can easily be incorporated as part of any lifestyle, at any age! Fasting is where you don’t eat for certain periods of time; so Intermittent fasting is a pattern in which periods of fasting and eating are cycled.
There are many patterns, and most are followed by personal choice, and, for women, it can be tougher with the demands of a family. Common intermittent fasting methods include 12-16 hours daily or 24 hour periods once or twice a week.
I follow the 12-16 hour fasting period since I’ve found that omitting to eat completely is tough. I usually stop eating around 8 pm and have my first real meal around noon the next day.
The only way I break my “fast” is with black or Bulletproof Coffee since its benefits are beneficial in a fasting state, and that’s usually enjoyed around 9 am, after 12-hours of fasting.
What is the Age Limit for Intermittent Fasting?
Generally speaking, there is no age limit to practice intermittent fasting. According to Harvard Health, the most limiting factor to this practice are health conditions such as diabetes, blood sugar problems, and people taking heart medications -among other conditions.
For this reason, it is crucial to speak with your doctor if you have any health condition and want to begin intermittent fasting.
It is not recommended that children, pregnant and nursing women, or teens practice intermittent fasting.
Does Intermittent Fasting Work After Menopause?
Research shows that intermittent fasting after menopause can help with weight loss and weight management.
Benefits of Intermittent Fasting Over 50
Outside of the main benefits of intermittent fasting, studies have shown the ability of intermittent fasting to lower blood pressure, triglycerides and improve insulin sensitivity in some people.
These are all especially useful benefits during and post-menopause for many women because it can be a season of life characterized by abdominal weight gain (weight around the belly), an increased risk for heart disease, a natural loss of muscle mass, and a higher risk for depression other mood disorders.
For many women, working with a health professional and incorporating intermittent fasting into a balanced diet can improve overall health.
How to Start Intermittent Fasting in Your 50s
Getting started is simple; all you have to do is select a fasting schedule that works best for your lifestyle, such as the 16:8 intermittent fasting schedule.
In my eBook, Intermittent Fasting for Women, I focus on being practical about intermittent fasting -since that’s truly how I operate.
If you want to learn about the benefits of intermittent fasting without the noisy fad-diet advice from the internet, I’m your person.
I know that getting started can be overwhelming -especially when it comes to adding new habits into your already hectic schedule. So, if intermittent fasting is something you want to do safely, check out the eBook. Look at what’s inside!
Intermittent Fasting for Women
If you want to dive deeper, I’ve created a book with everything you need to know about intermittent fasting & a 1-week meal plan so you know exactly what to eat during your eating windows. Check out my Intermittent Fasting Guide here.
I am 69 and want to lose weight to get my health numbers down *I need at least 20+ to lose I have some walking that I can not do anymore sciatica
just curious on doing this plan and getting things in shape thanks for any info on this and these questions
I know it can be tough to start with any lifestyle change; most importantly incorporating something like intermittent fasting while dealing with chronic pain and limited activity. What I can say from personal experience is to incorporate activities that you are able to tolerate that don’t exacerbate your sciatic pain. Things like walking, meditation, yoga, are all great things. Of course, speak with your physician that manages your pain about any restrictions you may have. This is less of a plan and more about incorporating fresh and healthy foods into your day.