79. Intermittent Fasting Mistake #2 Women Over 40 make (Part 2)

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Intermittent Fasting Mistake #2 Women Over 40 make (Part 2)

I go far deeper in today’s podcast so I’ll summarize today’s topic here. Last week I covered the mistake #1 mistake women over 40 make when intermittent fasting. 

We defined IF and Time Restricted Eating (TRE) and laid out the many benefits of intermittent fasting. Today, we’re diving into mistake #2.

#2 Eating Outside Your Circadian Rhythm

A study by Harvard Health uncovered the following: “We’ve evolved to be in sync with the day and night cycle…. circadian rhythm. Our metabolism has adapted to day time food and night time sleep. Night time eating is well-associated with a higher risk of obesity and diabetes and inflammatory based diseases such as higher cholesterol and BP as well as poor insulin sensitivity. 

If you track your sleep, you’ll see the closer you eat to bed time, you’ll have worse deep sleep, worse REM, higher resting HR, lower HRV…all signs of stress on the body.

When you switch to eating between 5 and 6pm…try it for even a week, all those numbers improve.”

Another study showed that going from a fed to a fasting state does more to help us just burn calories and lose weight. The researchers combed through dozens of animals and human studies to explain how simple fasting improves metabolism, lowers bs levels, lessens inflammation which improves a range of health conditions, from arthritic pain to asthma and even helps clears out toxins and damaged cells which lowers risk for cancer and enhances brain function. 

People were split into 2 different groups. 1 group: Allowed people to eat all their meals between 7am and 3pm. Others were allowed a normal window from 7am to 7pm. 

When looking at both groups, the weight loss was about the same. But after 5 weeks, the groups that ate between 7 and 3 had dramatically lower insulin levels and significantly improved insulin sensitivity as well as lower blood pressure and they did not have increased hunger.

*** In case you missed last week’s Faith Forward Friday (FFF) episode about how my husband’s injury last week is turning our eyes to Jesus in this season of disruption, you can go listen here.

Takeaway:

3-4 hours before bed, stop eating to dramatically increase your health. If you’re going to skip a meal, make it dinner instead of breakfast. If, like me, you don’t want to skip dinner because this is an enjoyable meal with family, make dinner as early as possible and be done eating for the night. 

Ensure you are fasting for a very minimum of 12 hours with up to 16 hours to ensure you’re still getting in plenty of calories and keeping your energy up without sacrificing lean muscle mass.

I’ve transitioned to this style of eating about 2 years ago and it’s made a big difference in my energy levels! I also found adherence far easier since I’m not munching my way through the night which means I’m sleeping better, which in turn, keeps leptin and ghrelin levels normalized (your hunger and satiety hormones).

Bonus…

3-4 hours before bed, stop eating to dramatically increase your health. If you’re going to skip a meal, make it dinner instead of breakfast. If, like me, you don’t want to skip dinner because this is an enjoyable meal with family, make dinner as early as possible and be done eating for the night. 

Ensure you are fasting for a very minimum of 12 hours with up to 16 hours to ensure you’re still getting in plenty of calories and keeping your energy up without sacrificing lean muscle mass.

I’ve transitioned to this style of eating about 2 years ago and it’s made a big difference in my energy levels! I also found adherence far easier since I’m not munching my way through the night which means I’m sleeping better, which in turn, keeps leptin and ghrelin levels normalized (your hunger and satiety hormones).

Remember that your sleep is directly affected by the timing of your meals. If you eat too close to bedtime, your deep sleep, which signals your body’s recovery (you need at least 90 minutes), your REM sleep, which signals your brains recovery (you need between 2-3 hours), and your heart rate variability (HRV), which signals your stress recovery, all tank.

Eat further away from bedtime and all of these numbers improve…it’s magical! I spoke in today’s podcast briefly about the OURA ring, which is how I track all of my sleep metrics, but there are a few watches on the market that do a decent job. The key is to find one piece of tech and keep track of how your body responds at night…it’s a great way to “hear” what it’s trying to tell you!  

I hope you’ve found this valuable and are able to see a massive shift in your overall health with a few nuanced changes to how you’re approaching intermittent fasting! 

Love you,

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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