“Transform Your Lifestyle: A Guide to Intermittent Fasting for Menopause and Beyond for You!"
Intermittent fasting has recently become a popular health and wellness trend. Among its various methods, the 16/8 method is noteworthy due to its simplicity, flexibility, and potential health benefits for menopausal women. This technique involves fasting for 16 hours and limiting eating to an 8-hour window.
This blog will discuss intermittent fasting, precisely the 16/8 method, its potential benefits, and the science behind it. We will also guide you on adequately implementing this technique to achieve the desired results.
Intermittent fasting is not a diet but rather an eating pattern that involves cycling between periods of fasting and eating. Although it has been practiced for centuries, recent studies have highlighted its potential health advantages. Incorporating intermittent fasting into your lifestyle can significantly benefit your cells, organs, bloodstream, hormones, and bodily systems. It can help regulate your body's response to food, improve metabolic health, and even promote longevity.
The 16/8 Method: How It Works?
The 16/8 method, or the Leangains protocol, involves fasting for 16 consecutive hours and restricting your eating to an 8-hour window daily. You can only consume calorie-free beverages such as water, black coffee, or herbal tea during fasting. The eating window usually begins with the first meal of the day, which breaks the fast, followed by two or three more meals throughout the 8-hour timeframe.
Here's how I started: After researching and consulting with friends, I followed the 16/8 plan. I gradually increased my fasting period from 12 hours (8 pm to 8 am for the first four days) to 14 hours (7 pm to 9 am for the next four days) and later to 16 hours (7 pm to 11 am), which proved effective for me.
I follow the 16/8 plan from Sunday to Thursday and adjust my schedule based on my plans for Friday and Saturday. Along with a better nutrition plan, I have lost 14.2 lbs as of today.
7:00 pm: Fast Starts
11:00 am: I break my fast with a healthy and balanced meal, usually starting with a protein shake.
7:00 pm: Finish your last meal or snack
Here is one of my favorite daily meal plans.
11:00 am Protein Shake (Avacado, Kale, Blueberries, Raspberries, Banana, Protein Smoothie)
Snack: Handful of Almonds: Enjoy a small handful of unsalted almonds for a satisfying, low-carb snack or pistachios.
Noon ISH Grilled Chicken Salad: Grill a skinless chicken breast and slice it into strips. Toss it with mixed greens, sliced bell peppers, avocado, and a light vinaigrette dressing.
Snack: I make overnight oats and use them as a snack (Chia Seeds, Flaxseeds, Blueberries, Coconuts, Banana, Strawberries, Rolled Oats)
6:30 pm Baked Salmon with Roasted Vegetables: Bake a salmon fillet seasoned with herbs and lemon juice. Serve it with roasted vegetables like broccoli, cauliflower, and zucchini.
Last, I drink a lot of water daily, usually around 120 ounces. In the morning, I like to add some lemon to my water. It's essential to stay hydrated throughout the day, especially when fasting.
Benefits of the 16/8 Method
Anti-Inflammation: Fasting can reduce chronic inflammation, responsible for many diseases such as diabetes, joint problems, multiple sclerosis, and inflammatory bowel syndrome (IBS). Studies have shown that intermittent fasting can help keep arteries clear of buildup and reduce the risk factors for heart disease and narrowed arteries, such as total cholesterol, "bad" LDL cholesterol, and blood triglycerides.
Improved Insulin Sensitivity: Intermittent fasting can enhance insulin sensitivity, which is crucial for blood sugar regulation. This can reduce the risk of type 2 diabetes and aid in managing blood glucose levels. When your glycogen stores are depleted during fasting, the body relies on stored fat as an energy source, which can promote fat burning and lead to a reduction in body fat percentage over time.
Brain Health: Maintaining brain health is also essential. Studies suggest that intermittent fasting can promote the growth of new brain cells and signaling pathways in the hippocampus - the center for learning and memory. This process is known as neuroplasticity. Additionally, the formation and release of ketones triggered by intermittent fasting are essential as they have been shown to protect memory and learning when released into the bloodstream.
Emerging research indicates intermittent fasting can offer several health benefits, such as better brain health, reduced inflammation, and improved cellular repair processes. Although more studies are necessary, intermittent fasting might promote overall health and longevity.
Considerations and Precautions
While the 16/8 method can be safe and beneficial for many individuals, it may not suit everyone. It is essential to listen to your body and consult with a healthcare professional, especially if you have underlying medical conditions or are taking medications. Pregnant or breastfeeding women, individuals with a history of eating disorders, and those with low blood sugar levels should avoid fasting or approach it cautiously.
Additionally, it is essential to prioritize the quality of your diet during the eating window. Focus on nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay adequately hydrated throughout the day, and be mindful of portion sizes. For more information on how I am doing, reach out today!
All opinions are always 100% honest and my own and are based on what I have been through in my 50s with Perimenopause and Menopause and Cancer. I am not an expert or claim to be one.
Just a participant in Menopause.
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Resources:
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I am committed to sharing my knowledge and expertise on managing Menopause through my blog and Ebook. Here, you will find helpful advice and perspectives that I have used and developed to cope with the unique challenges of this phase in life. Through my guidance, I hope you will feel empowered and equipped to tackle the obstacles that come with Menopause.
