Maybe you’ve tried every diet out there, intermittent fasting, deprived and restricted yourself, challenged yourself with long intense workouts, and maybe you’ve even seen some success. Then you hit your 40’s and no matter how hard you try that weight that you gained, especially around your middle it JUST WON’T BUDGE. It’s not your fault. We’ve been fed some bad information for quite some time and I’m ready to help you break through the myths and focus on science that works.
What if the secret to fat loss, hormone balance, and increased energy to get through your day wasn’t about eating less. What if I told you, it was all about eating more whole foods during a certain time frame each day. That’s right ladies, today we’re chatting about something called intermittent fasting. I’ll admit, I’m late to the game on this one and swore I would never jump on this bandwagon, but I was wrong.
Intermittent fasting is a powerful tool if you know how to do it correctly. So, let’s chat about the myths, the benefits, who should and shouldn’t try it, and some red flags to watch out for if you’re in one of the proceed with caution groups. Tune in!
Welcome to Small Daily Habits:
Welcome back to Small Daily Habits, the podcast where we talk about real, science backed strategies for women over 40 who want to feel strong, energized, and confident when they look in the mirror. I’m your host,Christine Miller, certified Personal trainer, menopause specialist, and FASTer Way To Fat Loss Coach.
If you’ve been struggling with bloat, stubborn belly fat, fatigue, or just craving a simpler approach to nutrition, listen up because today’s episode might just be the change you are looking for. The topic? Intermittent fasting. There’s a lot of conflicting information out there, and I want to clear up the myths, highlight the benefits, and share the best ways for women over 40 to fast safely and effectively. If you’ve ever wondered whether fasting is right for you, stick around and take this intermittent fasting quiz to see which protocol is right for you.
What is Intermittent Fasting?
First, let’s cover the basics. Intermittent fasting (IF) isn’t a diet. Let’s think of fasting in terms of a schedule. It’s a simple pattern of eating and then fasting. How you implement this pattern is completely up to you and can be flexible so you can stick with it for the long haul.
There are many different fasting protocols out there but the two that I implement within the FASTer Way to Fat Loss program are the 16:8 or 12:12 protocols.
This means you fast for a set amount of hours each day ranging from 12-16 hours and eat within an 8- 12 hour window depending on which protocol you are following. I like to think of it as dinner and done. If you eat dinner at 6pm and you are following the 12:12 protocol you stop eating at 6pm and break your fast at 6am or later if you are slowly working your way up to a 16 hour fast.
Make it work with your schedule so it’s something you can do consistently. If you work the night shift, then your last meal may be in the morning because your waking hours are when everyone else is sleeping. In this case, you would fast from your last meal in the morning until you break your fast at night before going into work. That might look like 6am-6pm. The idea is to make this work FOR you not against you.
Common Myths About Intermittent Fasting
Now that we know what fasting is and when we do it. Let’s bust some myths.
Myth #1: Fasting slows down your metabolism.
This is true if you are only eating 2 meals a day and severely restricting your calories. Extreme calorie restriction will negatively affect your metabolism because you are now in starvation mode and your body needs to hold onto every last calorie to protect you and your organs. However, done correctly, intermittent fasting can actually increase your metabolism by improving insulin sensitivity and promoting fat burning. Intermittent fasting actually helps our bodies make the switch from burning glucose (AKA sugar) as its primary energy source to burning fat instead. This is good and we want more of it.
The key:
Eat ALL your macros within your eating window so you are not in an extreme calorie deficit. Macros is a fancy way of saying carbs, proteins, and fats. That might look like 3 meals, 3 meals and a snack, or 3 meals and 2 snacks if you prefer smaller portions throughout the day. We are all different and what is best for YOU may not be best for someone else.
Pro Tip:
If you have not reached your macros by dinner, consider extending your eating window so you can consume all your nutrition before bed. Getting the correct amount of carbs, proteins, and fats is MORE important than strict fasting times. Ladies, I can not emphasize this enough, we need to stop undereating because that is the real culprit to slowing down your metabolism, not intermittent fasting.
Myth #2: Women, especially those over 40 shouldn’t fast because it disrupts hormones and stresses the body.
The truth is lots of things can stress the body and disrupt hormones at this stage in life. However, our hormone imbalances don’t always have to do with stress and the rest that fasting gives our digestive system may outweigh any stress it may put on us so hormones alone don’t mean we shouldn’t participate.
The key:
Tune into your body and actually do what it’s telling you. How are you sleeping? Are you starving before it’s time to eat or having strong cravings? How is your energy and mood? How do your muscles feel after working out? If these things are happening you will need to make adjustments.
Pro tip:
Before you begin intermittent fasting take inventory of your body and note the areas you are struggling in. Keep a running tab on these issues and see whether intermittent fasting makes them better or worse? For me all of these things got better once I started fasting but again, we are all different and what works for me may or may not work for you. Maybe you are fasting for too long. Start smaller. Or maybe you are not getting enough of one of your macros. Tune into your bodies cues and you will do just fine. If you have questions, that’s what I am here for. Just ask!
Myth #3: You can eat anything during your eating window.
Intermittent fasting doesn’t give us a free pass to eat whatever we want unfortunately. Whole food nutrition is essential for best results. Am I saying you need to deprive yourself? No. What I am saying is the majority of your food should be unprocessed and full of nutrients with some treats thrown in for pleasure and sustainability. I don’t expect you to live a life void of brownies or ice cream or whatever your go to indulgence is.
The key:
Moderation. Your success is deeply rooted in consistency and I think it’s fair to say that it’s no different with intermittent fasting. Even though we are revving up our metabolism and becoming fat burning machines, we don’t want to sabotage all of our hard work by eating whatever we want all of the time. And actually, once you start eating healthier and you indulge in a treat you will quickly be reminded of how it makes you feel and you’ll find yourself indulging in less and less and finding ways to make healthy treats that serve your body better. You may not believe me now, but you’ll see once you give this a try.
Pro tip:
Incorporate treats into your nutrition plan and eat them strategically. For example, in the FASTer Way program, Saturdays are our leg day and our heaviest strength training workout so we are encouraged to incorporate treats on this day not because we need to earn them, but because it makes the most sense to eat something that is more calorie dense on a day we burned more calories.
Plus, it’s unrealistic to think we will never have a treat again so just incorporate them. Most diets fail because they are too restrictive and can’t be sustained so I like to encourage food freedom so it’s sustainable. I’m finding this a great way to indulge without sabotaging all my hard work.
Benefits of Intermittent Fasting for Women Over 40:
Now that we have busted the myths, let’s talk about the benefits. Fasting, done right, can offer numerous benefits, including:
- Hormonal balance: Intermittent fasting (IF) helps regulate insulin levels, cortisol, and even estrogen levels, making it a powerful tool for peri and post-menopausal women. Balancing these hormones will be a gamechanger in the way to feel. In fact, you may not realize how out of balance you were until you start feeling your best. We get so used to suffering that it just seems normal to us after awhile.
- Reduces inflammation: IF activates your body’s natural detox process known as autophagy. This helps to reduce inflammation and may also slow the aging process.
- Fat Loss Without Starvation: Fasting helps lower insulin levels, which makes it easier for our bodies to burn fat—especially that stubborn middle area. You will finally lose that belly fat that has accumulated.
- Improved gut health: IF can reduce bloating and promotes better digestion which improves overall gut health.
- More Energy & Mental Clarity: Fasting reduces brain fog and boosts brain function. Your body is better able to tap into stored fat for fuel which also reduces energy crashes.
- Longevity: IF, as I mentioned above, helps the body’s natural cellular repair and detox process known as autophagy. This clears out old, possibly diseased cells and makes room for new, healthy ones. The more our body does this, the longer we live. Pretty amazing right!
Common Mistakes Women Make When Fasting & How to Avoid Them:
It’s not your fault. There is a lot of information out there so it’s no wonder you are confused. Let’s set you straight.
Mistake #1 Fasting too aggressively:
Diving in headfirst and starting with a 16 hour fast may stress your body, especially if you have never done it before. Start with a 12-hour fast and gradually increase for the best results with the least stress.
Mistake #2 Not eating enough nutrients:
Fasting is NOT synonymous with depriving your body of essential nutrients. Make sure to eat balanced meals rich in protein, fiber rich carbs, and healthy fats.
Mistake #3 Ignoring hormonal cues:
If you notice changes in your menstrual cycle, fatigue, sleep disturbances, cravings, or other signs of stress, adjust your fasting routine. If that doesn’t work, then consult your doctor. There may be other things going on here and it’s best to check before continuing.
Mistake #4 Over-exercising while fasting:
Long, high-intensity cardio workouts are not ideal at this stage in life, especially on an empty stomach. If you experience fatigue, muscle soreness that lasts longer than usual, or lack of energy for your next workout you may want to consider decreasing your intensity levels and making some modifications that better suit your body.
Mistake #5 Skipping hydration:
Hydration becomes even more important when fasting because it can make you feel full longer and help with maintaining energy levels. Not to mention, proper hydration helps with toxin removal and waste elimination. Stay hydrated and consider adding electrolytes. I know water can get boring, so I like to add in some flavored electrolytes to help me get more water in. Here is what I use.
Best Intermittent Fasting Practices for Women Over 40
Listen to Your Body:
Fasting is a tool for wellness, not a punishment. If something feels off it probably is. Listen and adjust accordingly.
Stay Flexible:
If a particular fasting schedule isn’t working for you, it’s okay to pivot. Your health comes first so make as many adjustments as needed. This may mean fasting for less time or increasing your macros.
Prioritize protein and healthy fats:
Break your fast with nutrient-dense foods to support stable energy levels. In the FASTer way program that might look like eggs, turkey bacon, and a cup of berries or veggies, overnight oats with protein, nuts, seeds, or fruit, or even protein pancakes with berries. Our meal plans are great guides for beginners and pros alike. I still like to use mine to get ideas for new recipes. It takes the guess work out and helps me make less decisions. Decision fatigue is real!
How the FASTer Way to Fat Loss Makes Fasting Easy
The FASTer Way isn’t just about when you eat—it’s also about what you eat. We pair intermittent fasting with whole-food nutrition, carb cycling, and strategic 30-minute workouts to maximize results. We encourage you to eat MORE and stop starving yourself. Please realize that everyone is starting from a different place, so this statement is speaking to those of you who are currently undereating.
I find that a lot of my clients fall into this category. However, you may be starting from a place of overeating. So, this will be an adjustment for you, but I think you will find that eating the right combination of whole foods will satisfy you as well. Regardless of where you start, fueling your body with lean proteins, healthy fats, and fiber-rich carbs will definitely have you seeing results especially when paired with intermittent fasting!
We also teach the importance of listening to your body. If you’re feeling off, we will make adjustments together. This is not a one-size-fits-all plan—it’s a lifestyle that we adapt to fit your personal needs. That’s what coaches like me are here for so lean into our expertise and trust in the process.
Who Should NOT Fast?
- Intermittent fasting is not for everyone. You should not fast if you:
- Are pregnant or breastfeeding
- Have a history of disordered eating Have adrenal fatigue or unmanaged thyroid issues
- Have chronic low blood sugar/diabetic
Intermittent Fasting & Menopause: Signs to Watch For
Fasting can be incredibly helpful for peri and post menopausal women, but only if done correctly. That means eating ALL of your macros consistently. If you are eating within your window and getting all your macros in but experience:
- Increased anxiety or mood swings
- Sleep disturbances
- Intense cravings or blood sugar crashes
you may need to adjust your fasting window or increase your food intake during your eating window. Speak with your coach so this can be addressed. The FASTer Way program teaches you how to fast without stressing your hormones. I never have my menopausal clients begin with more than 12 hours of fasting unless they come into the program with fasting experience. Like everything else, if you are introducing a new concept to your routine, start slow and build. Listen and even document how your body responds and make adjustments accordingly.
Is Intermittent Fasting the Missing Piece?
So, is intermittent fasting the missing piece for you? If you’re ready to try a proven system that combines fasting, carb cycling, whole-food nutrition, and short effective workouts (30 minutes or less), the FASTer Way to Fat Loss is your answer. I’d love to be your FASTer Way coach and personalize this program for you.
Join Me!
But don’t delay, my next 6 week round begins on Monday April 7th. This is your chance to learn how to fuel your body to optimize hormone balance, become a fat burning machine, and feel amazing in your body again—without restrictive fad diets and long intense workouts.
Spots are filling up fast so grab your spot today and let’s do this together! Don’t forget to take the Fasting Quiz and grab your Free Intermittent Fasting Guide. Once you fill out the quiz your guide will be emailed to you.
Fasting can be a powerful tool when approached with knowledge and care. Every woman’s body is different, and the key is to find what works best for you. If you found this episode helpful, be sure to subscribe and share it with a friend! And as always, I’d love to hear your thoughts—connect with me on instagram or rate the show by going to Small Daily Habits on your favorite platform and clicking the 3 dots then rate this show. After you rate the show, you can also leave a review.
Upcoming
Join me next week on Small Daily Habits as we discuss how to detox your environment and reset your routines as we head into spring. We’ll chat about reducing endocrine disruptors to optimize your spring-cleaning routine. I hope to see you there! Remember, BIG changes, begin with Small Daily Habits.
Until next time,
Last week there was no episode released as it was spring break, and we had a personal emergency (all is well now) but if you missed the week before you can catch up here to learn about How to Strength Train the Right Way for Lasting Results. Show notes here.
Wishing you much love, health, and happiness,
Christine
