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Maintaining our weight and lean muscle mass appears to become increasingly difficult as we age. This is especially true for women over 50 who are going through menopause, which is accompanied by estrogen and other hormonal changes that can lead to weight gain, especially around the midsection. Some of these aging-related issues can be mitigated by maintaining an overall healthy lifestyle that includes sufficient sleep, nourishing foods, exercise, and stress management approaches. However, intermittent fasting for women over 50 may be another beneficial strategy for enhancing metabolic and weight health.Intermittent fasting may benefit metabolic health, weight, blood pressure, inflammation, and fitness while preserving muscle and bone density, according to an early study. All of this is fantastic news, but optimizing dietary protein intake at the first meal following a fasting period—preferably with 40 to 50 grams of protein—is essential for success. In this book, I’ll first discuss what intermittent fasting is, then how it works, and ways to incorporate it into your lifestyle. I’ll also discuss extensively the benefits of muscle mass as you age and explain why increasing dietary protein intake may enhance your intermittent fasting outcomes. Let’s begin with what intermittent fasting is.What is Intermittent Fasting?Fasting For Women Over 50In general, intermittent fasting is when you alternate between eating and restricting or avoiding food. There are many ways to practice intermittent fasting, but some of the most well-known ones on social media are:•Time-restricted eating, which can be practiced up to seven days per week, involves designated fasting and eating hours. A common illustration is eating for eight hours a day and fasting for sixteen.•The twice-weekly (5:2) method consists of limiting your daily calorie intake, often to 500, for two days (not consecutively), and then eating a whole-food diet for the remaining five days.•Modified alternate-day fasting is the practice of keeping a fast every other day or on two separate occasions each week.•24-hour fast (eat: stop: eat method), which consists of completely fasting (drinking only water for 24 hours) once or twice per week and then eating a whole-food diet on non-fasting days.You might be wondering how intermittent fasting truly functions now that you understand what it is. What Happens When You Intermittently Fast?Animal studies have revealed a few potential health benefits of intermittent fasting, that are not fully understood yet:•According to the ketosis theory (short-term benefits), intermittent fasting reduces calorie intake, which changes the metabolism to burn more fat and be more insulin sensitive. Insulin is the hormone that regulates your blood sugar and glucose levels. As a result, burning fat is simpler, and you store less fat, which ultimately results in weight loss and fat loss.•Based on the oxidative stress and circadian rhythm hypothesis (long-term benefits), intermittent fasting reduces calorie intake, which in turn reduces oxidative stress, which can harm your cells. It also boosts antioxidant activity and improves circadian rhythm, which is the body’s normal cycle of sleep and wakefulness. This all lowers your risk of developing chronic diseases as you age by decreasing cellular inflammation and boosting autophagy, the process by which our systems eliminate damaged, old cells that can spread disease.Even while intermittent fasting only limits the amount of time (and consequently the number of calories) you eat each day, it’s still necessary to take diet quality into account
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