Tag: Intermittent Fasting

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Rediscovering Your Edge: How Intermittent Fasting Helps Former Athletes Thrive in Their 50s

By Kim Stewart, Certified FASTer Way Coach

kimberlysjourneys.com

Intermittent fasting isn’t about starving yourself or cutting calories dramatically. It’s about when you eat, not necessarily what you eat. The most common fasting schedule is the 16:8 method, where you fast for 16 hours and eat during an 8-hour window. That might look like having your first meal at 11 AM and finishing your last by 7 PM. Another fasting schedule option is the 12:12 method, where you fast for 12 hours and eat during a 12-hour period. Many people find that it is easier to slowly introduce intermittent fasting by starting with the 12:12, then moving to 13:11, and so on until they reach the 16:8. That being said, there is no one fasting method; you need to do what is right for you.  What I wanted to do with this blog post is introduce you to intermittent fasting and talk about the benefits you could achieve. As always, check with your doctor before starting any new routine to make sure it is right for you. 

Click on each heading to learn more.

1. It Can Improve Markers of Metabolic Health
IF can improve markers of metabolic health, such as insulin sensitivity and blood sugar control, which may support overall metabolism as you age (Longo & Panda, 2016).
2. It Can Influence Hormonal Balance
IF can influence hormones related to metabolism and aging. However, hormonal responses can vary, especially for women, so it’s important to monitor your body’s response and consult with a healthcare provider (Mattson et al., 2017).
3. It May Promote Fat Loss While Helping Preserve Muscle
IF, when combined with regular strength training and adequate protein intake, may promote fat loss while helping preserve muscle mass in active adults (Tinsley & La Bounty, 2015).
4. It May Improve Mental Clarity
Some people report improved mental clarity during fasting periods, and early studies support potential cognitive benefits (Mattson et al., 2018).
5. It Simplifies Your Routine
One of the underestimated benefits of intermittent fasting is how simple it is. No calorie counting. No complicated meal planning. Just a window of time when you eat nourishing, whole foods, and a window when you rest your digestive system (Patterson & Sears, 2017).

As a Certified FASTer Way to Fat Loss® Coach, I help my clients integrate intermittent fasting into a comprehensive wellness strategy. What sets FASTer Way apart is that we pair IF with other strategic tools like:
Whole food nutrition
Macro tracking
Carb cycling
Strength training
Community support

Start slow: begin with a 12:12 or 14:10 window if 16:8 feels too tough. Stay hydrated, break your fast with protein and fiber, avoid overeating, and pair IF with strength training for best results.

You’ve trained hard before—you can do it again. IF is your new playbook to get stronger, leaner, and sharper in your 50s.

Intermittent fasting is not suitable for everyone. Individuals with certain health conditions, a history of eating disorders, or those taking certain medications should consult with a healthcare provider before starting IF, particularly older adults or women with a complicated hormonal history.