77. 2 Intermittent Fasting Mistakes Women Over 40 Make (Part 1)

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Part 1: 2 Intermittent Fasting Mistakes Women Over 40 Make

First, let’s define it:

Intermittent fasting is simply cycling between specific periods of eating and periods of not eating. It can vary in length and takes place any time within a 24-48 hour time frame.

Popular intermittent fasting methods you may or may not have heard of:

  • OMAD (one meal a day)
  • 24 hour fast
  • 20 hour fast
  • 16/8 fast
  • 12 hour fast
  • 5:2 split – 5 days of feasting and 2 days of fasting which can be consecutive or non consecutive

TRE

Time Restricted Eating is a type of intermittent fasting. 

The difference is that TRE calls for eating within a limited number of hours during daylight which aligns with your circadian rhythm. In other words, you’re eating during active hours and fasting during non-active hours.

Benefits of IF:

  • Restores insulin sensitivity
  • Increases BDNF–which keeps you sharp and helps prevent mental decay
  • Restores leptin sensitivity
  • Reduced risk of cancer
  • Stimulates autophagy–a process of cellular repair and renewal
  • Stimulates stem cell production, helps heal intestinal permeability
  • Improves insulin sensitivity
  • Increases BDNF–which keeps you sharp and helps prevent mental decay
  • Supports weight loss
  • Reduces inflammation
  • Helps support mindful eating

Mistake #1 Longer isn’t better

Fasting too long every day is one of the biggest mistakes I see women make. A few reasons this can be a problem. Let me preface this by explaining that I’m not talking about a 1-2 day a week extended fast. I’m referring to those who eat within 4-6 hours (an 18-20 hour fast) nearly every day.

A. Fasting for extended periods (18+) every day can disrupt hormone balance. Women aren’t small men which means all the IF research out there specific to men doesn’t necessarily translate to us. Men can go far longer than we can without eating and not suffer the same side effects because their hormonal profile is completely different. 

B. With disrupted hormones comes disrupted sleep. Since both cortisol and melatonin are hormones, they can be impacted with extended long-term fasts.

C. Down-shifted metabolism. When you aren’t taking in “energy” or food during extended periods, your metabolism can actually downshift causing lethargy

D. Low protein – it’s difficult to hit your protein goals when your eating window is too small, simply because you may tend to eat far fewer calories. Too few calories, and specifically, protein, can cause loss of muscle mass which becomes an increasingly serious issue as you age as muscle mass is more imperative than ever for hormone balance, strength, body composition, and more. 

My personal sweet spot is 15 hours. A fast longer than that keeps me from getting in a sufficient amount of both calories and protein without feeling like I’m stuffing myself during my meals. 

I’m going to stop there and next week I’ll share the other big mistake I see along with some research supporting which style of IF is best for weight loss, insulin sensitivity, and more! You don’t want to miss it! 

Blessings,

Lisa

Ways to have Energy, Joy, & Fun over 40!

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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