Intermittent fasting and exercise & eating window | Women Over 50
Release Date: 07/24/2020
Can You Fast and Prevent Muscle Loss in Menopause and Beyond?
The Flipping 50 Show
If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes,...
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Overdoing Exercise in Menopause: The Struggle to Scale Back
The Flipping 50 Show
If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: Low dopamine receptors Addiction You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of...
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Reverse Biological Age with Dr. Olga Stevko's Methodology
The Flipping 50 Show
Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes...
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Lean Muscle in Menopause: 7 Supplements I Use
The Flipping 50 Show
Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good...
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A New WeightLoss Mindset: From Ballerina to Dietitian
The Flipping 50 Show
A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley...
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I Gained Muscle After 50: How I Lost Fat
The Flipping 50 Show
Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that...
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How Toxins are Disrupting your Sex, Stress and Thyroid Hormones
The Flipping 50 Show
Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of . She is an anti-aging, heavy metal detox, and...
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Less Belly Fat: Muscle Loss is Fat Gain in Menopause
The Flipping 50 Show
For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more...
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Live Longer Regardless of Your Biological Age with Kara Fitzgerald
The Flipping 50 Show
Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and...
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Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout
The Flipping 50 Show
If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. It’s going to take more effort to win this tango. During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. Estrogen is a natural stimulus for muscle. The problem...
info_outlineWonder about intermittent fasting and exercise ? This is for you.
Today’s question about intermittent fasting from Elizabeth
“I get the 16/8 thing, but can I drink coffee before my fast ends?
What about matcha latte with coconut milk?
I’d be fine to exercise fasted if I could do a pre-workout matcha latte.
- Can I/should I intermittent fast every day or how often?
- Should I try to fit 3 meals into the 8-hour eating window?
She goes on to say, I’m thinking I should because with just 2 meals I’m pretty sure I’d be quite hungry.”
Points in this episode:
Fasting and eating
The 16:8 she’s referring to is 16 hours of fasting and an 8-hour eating window. For example, you could eat dinner by 6pm and eat breakfast at 10am. What I’ve been doing is eating closer to 11am and having dinner around 5 on most days, that’s not always possible.
Breaking fast
Anything with calories, or otherwise changes your blood sugar, breaks your fast so technically a matcha latte with coconut milk is breaking fast.
Combining keto
However, if you’re seeking fat burning, the next closest thing is to remain ketogenic by having high fat and not carb. You’d be doing that with the coconut milk latte as long as you don’t sweeten it.
The question of three meals is one you’ll have to assess yourself. You also want to prioritize your goals for fasting. More on that in a minute. The goal is not restricted eating during your window, but if you have adequate protein and fiber within your window you may find you’re less hungry than you anticipate. Cravings seem to disappear not increase for people who fast.
You want the highest quality foods all the time.
A forever practice
The 16:8 is a fairly easy fasting practice for many. So doing it most days is fine… as long as it’s working. You only know by monitoring weight, body composition, energy, other intangibles like sleep, skin.
Activity needs
If you are being active for good health intermittent fasting regularly can work wonderfully. If you’re an athlete who trains or is an exercise enthusiast, you may need to fuel around your workouts carefully, so you don’t lose muscle mass. Intermittent fasting and exercise can co-exist as long as you plan and monitor carefully.
Monitor muscle and fat
Track your progress during workouts – you don’t ever want to be doing random workouts. There should be some level of assessing from one week to the next, the weight you lifted, the number of repetitions you were able to do, the speed or distance you were able to reach or the difficulty of the same measurable exercise. If you find you’re not able to exert as much and you’re not expending as much energy, the quality of exercise is suffering. You want to reconsider the timing of your fasting and exercise.
Make it Right
Fasting has such a wide continuum and done wrong can backfire on a woman in menopause already under stress and at risk for loss of muscle and bone. Done properly with a plan to change and monitor your personal plan as needed it can be an amazing health & longevity tool.
If you have a history of chronic dieting, disordered eating, over exercise, body image challenges, proceed with caution. I don’t recommend intermittent fasting for anyone with disordered eating history.
Become a fat burner
Fasting can be a good time to shift from being a sugar burner to a fat burner with lower intensity exercise. Gradually you increase your level of intensity while fasting. The body naturally wants to burn carbohydrates. This shift takes time.
And there’s never been a better time while you’re quarantined. If you’d like to talk about a “Fast Flip” opportunity available right now for a limited number of women. You can work with me on your own fast + exercise for 12 weeks… respond now before spots are taken.
This is usually reserved for current program participants and coaching clients. I’m opening up a limited number of spots for others right now. There’s never been a better time to work on your health habits, including intermittent fasting and exercise.
Once these spots are gone they’re gone. Check show notes at flippingfifty.com/fast-flip for the order link.
I’ll remove this offer when spots are taken. The last time I did this… we sold out in less than 24 hours. If you don’t see the link I’m out of time. If you want a little support working on your intermittent fasting and exercise this is perfect timing.