Having practiced IF for its benefits on and off for nearly a decade, I’ve learned that IF is actually more flexible than one thinks.
So, if you’ve wondered what happens if your schedule changes or are having trouble starting and stopping at the same time every day -i.e., the window changes get changed, this is the post for you!
When you want to support your body’s nutritional needs first thing in the morning while practicing intermittent fasting, smoothies are one terrific way to do it!
In today’s post, I’ll share when to drink a smoothie while fasting, how to break your fast with a smoothie so it keeps you full, and some of my favorite nutrient-dense ingredients and recipes for you to use!
If your mornings are hectic and the lack of time to prep food gets in the way, you’re not alone.
In today’s post, I’ll share how I use Daily Harvest‘s Smoothies (and a couple of other morning-centric items) to conquer my mornings and break my fast!
This post simplifies why and how intermittent fasting works for women and the hours needed to take effect.
You’ll notice the focus on the 12 and 16-hour fasts since those are the two most popular fasting schedules.
The content in this post is not meant to be medical advice; on the contrary, it’s first-hand experience from having practiced IF since 2006 for the benefits and under medical supervision. Please consult your medical practitioner for advice about your medical condition.
Hands down, the easiest way to get used to intermittent fasting is by doing a 12-hour fast.
While there are benefits of longer fasts, this article explains what happens when you fast for 12 hours and if it’s enough to see results.
The internet is divided on whether you can eat anything while intermittent fasting, and that’s because 90% of it is trying to sell you a supplement.
Not here. In this post, I’ll explain what you can eat and when. From pizza, and junk food, to rice and fruit, I’ll debunk it for you for free.
Intermittent fasting can help a lot of people achieve their personal health goals, which can include weight loss, diabetes management, and better sleep.
Today’s post will simplify how you can benefit from the top 10 most notable benefits and some practical tips to help you get started.
If you’re wondering whether a 12-hour fast or a 16-hour fast is better for you to achieve your health goals, you’re at the right place.
This post will share the differences between the two and let you decide based on your lifestyle and needs.
Whether you’re doing intermittent fasting to lose weight or for health benefits, make sure you’re not making some of these common mistakes.
In this post, you’ll learn how many calories you should consume while intermittent fasting so you can achieve your goals.
The information below applies to all intermittent fasting schedules, including the most popular: 16:8 fasting.
Tired of drinking water? You’ve got options, lot’s of them! In this post, I’ll answer the popular question: what can you drink while intermittent fasting? And give you suggestions to make each sip more exciting.
If getting started with intermittent fasting has you a bit confused and has left you wondering, can you drink water while intermittent fasting? You’re not alone.
With so much conflicting information on the internet, it’s only normal to wonder what seems like the most basic questions and this post will answer them for you!
There are several ways to incorporate fasting into your lifestyle; and while intermittent fasting is the most popular, the fasting mimicking diet is gaining popularity.
In this post, I hope to explain what it is, how it works, and whether you should choose it over intermittent fasting -you get to decide based on what works best for you!
Learn the secrets to building an intermittent fasting meal plan that’s easy to follow and that supports your health goals.
In this post, I share everything you need to know to build your own or keep reading to print a done-for-you intermittent fasting meal plan pdf.
Have you wanted to start your intermittent fasting journey but don’t know how to begin? This step-by-step post will explain the basic rules and schedules so you can start today!
With so much conflicting information online, it’s hard to know what might be applicable to your personal goals. The information below is written for people like myself, that want to incorporate intermittent fasting as part of their overall health and wellness lifestyle.
One of the most appealing things about intermittent fasting is that there are no food restrictions; the only thing restricted is when you eat.
And yet, many people who follow an intermittent fasting schedule either follow a diet in addition to intermittent fasting or simply want to know what they should eat to have a healthier lifestyle.
You’re probably here because you want a specific intermittent fasting food list from which to make a plan for your meals.
Generally speaking, women in their late 40s and early 50s are peri and postmenopausal, with the average age of menopause being 52.
If you’re looking for answers on whether to incorporate intermittent fasting when you’re over 50, I hope you find this post helpful with some background information to help you get started.
One of the reasons my mom’s physician recommended she try out intermittent fasting was to level out her insulin levels something that’s important to us given that we have a family history of heart disease, diabetes, and Alzheimer’s.
Her shift in body fat from the hips and thighs to the lower abdomen in her late 50s (now carried into her mid-60s) is quite common and she wanted to do something about it.
With lower levels of estrogen, women also lose their protection against heart disease and osteoporosis. Intermittent fasting can help with menopausal weight and fat gain and help to reduce blood cholesterol, blood pressure, insulin resistance, and improve sleep. While this cohort hasn’t been specifically studied, many studies mentioned below included women over 50 in their research.
While I am currently in my 40s and have incorporated IF into my lifestyle, I hope the information below helps you incorporate IF into yours.
I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.
That said, when I was putting together this post and my Intermittent Fasting Guide for Women, I researched some 30+ clinical trials to see if there is anything that was specific to women in their 40s, 50s, and beyond.
[Read more…]Whether you want to begin your intermittent fasting journey or have a friend that talks non-stop about theirs and you're wondering if it's something you might want to try, you're not alone.
If you're wondering whether intermittent fasting is safe to practice, especially as a female, I'd like the opportunity to share some insights on how to practice intermittent fasting safely, without depriving your body of the nutrition it needs to function.
If you want to incorporate intermittent fasting into your lifestyle and wonder if intermittent fasting is just skipping breakfast; this post will explain the oh-so-vague "it depends" answer you'll get when you search or ask the experts.
When I first began intermittent fasting, back in 2009, I asked this same question to my then nutritionist who oversaw my intermittent fasting protocol with my physician.
Intermittent fasting isn't as much about what you eat but when you eat.
If you’re looking for the easiest way to get started with intermittent fasting, the 12-hour intermittent fasting method might be for you!
Whether you’re looking to incorporate intermittent fasting into your lifestyle or you’re working if a 12-hour fast is long enough to reap the benefits, this post will explain it all.
Intermittent fasting is a simple concept, yet the more you read about it, the more it seems like there is more to it than just fasting and eating during certain windows.
Each fasting “stage” is responsible for sending different sends signals to your body. To keep things simple, I will break it down by hours after you eat your last meal.
In today’s post, I want to explain what the stages of intermittent fasting are and how each works with your body so you can achieve your health goals!
Hands down, the 16:8 intermittent fasting method is one of the most popular ways to practice intermittent fasting, and today I want to uncomplicate this practice for you and help you get started.
Whether you’re looking to incorporate intermittent fasting into your lifestyle for health reasons, weight loss, or its benefits, having a simple schedule to follow can help (a lot).
This post will break down the 16:8 intermittent fasting method and explain:
First, you should consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone, and therefore, it’s something to discuss with a licensed professional.
The purpose of this post is to give you a simplified version of the confusing rules you’ll find on the internet when it comes to the 16:8 intermittent fasting method; it is not to provide any professional/medical advice.
[Read more…]If you don’t want to “diet” and want to do intermittent fasting without keto while enjoying a balanced diet, you’re at the right place.
You’ve probably heard about the power of intermittent fasting for weight loss being shouted across the internet, and once you look into it, you keep reading about having to follow a ketogenic diet (keto) for optimal results.
But what if you want to get the benefits of intermittent fasting without having to follow a diet? Can you get the same benefits while eating a balanced and healthy diet?
Yes. You can. And in today’s post, you’ll learn how.
By following a few simple intermittent fasting rules, you’ll be able to incorporate intermittent fasting into your lifestyle without feeling deprived.
After having 3 kids and consistently fasting for more than 5 years, I have some practical insights on this topic, especially how to make the intermittent fasting rules work with your female anatomy.
Yes, I say with your “female anatomy” because I don’t know how to describe the fact that women have very different hormonal swings and needs than men, and therefore, we struggle differently when it comes to weight loss and fasting.
I’ve heard the frustrations of many women in my community regarding their husbands’ ability to shed weight quickly. At the same time, she struggles with headaches, bad sleep patterns, and barely getting through the fasting period. So I’ve concluded that there are some differences in intermittent fasting for women.
That first cup of coffee upon waking. That mid-morning cup of joe. So good and so needed. But the real question is: can you drink coffee while intermittent fasting?
A simple question, and yet, the internet is full of confusing answers. In this post, I explain how you can enjoy your coffee when you’re fasting, so you don’t break your fast.
It’s important that you plan your fasting periods and eating windows, so you don’t feel deprived. This way, you know exactly what to expect.
Need a little help? Check out this post: Intermittent Fasting Schedule for Women to learn about fasting and eating windows.
Wouldn’t it be nice if everything you need to know about how to incorporate intermittent fasting was in a simple, easy-to-follow guide?
Well, today is your lucky day because I’ve been practicing intermittent fasting since 2009, and everything I’ve learned on how to do it safely; as a woman and a mom to 3 kids, I’ve organized for you inside a downloadable intermittent fasting pdf.
If you’re curious about intermittent fasting and want to incorporate it into your busy lifestyle, this post will cover some of the things you need to know about how to start intermittent fasting as soon as today!
I’ve written extensively about intermittent fasting on this website because as a full-time working mother to 3 kids (and over 40) I have experienced many of the benefits of intermittent fasting since I first began incorporating it into my lifestyle back in 2009.
Before you keep reading, I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn't for everyone and therefore, it's something to discuss with a professional.
The purpose of this post is to give you an overview of how to start intermittent fasting, not to provide any professional/medical advice.
[Read more…]Research shows that around the age of 40, women begin to experience changes in their hormone production. And, since there is a correlation between intermittent fasting and hormone production, it’s only normal to wonder if there are any differences in the benefits of practicing intermittent fasting in your 40s.
I’m now over 40 and can say that I continue to feel that there are benefits of IF and that I do not experience any physical differences between fasting in my 30s and now. If anything, I feel that it has helped me stay in a routine (of sorts) and stick to healthy eating habits.
If you’re the type of person whose body responds with a smile when you take in the scent of coffee, you’re in good company!
Besides the energy boost, there are other health benefits your morning cup of coffee provides, and in today’s post, I want to share some of them with you to keep you smiling with each sip.
Yes, coffee is good for you – of course, in moderation. So, go ahead and fill up a mug (or two) and start your day with caffeine, antioxidants, and happiness!
Unless you’ve been hiding under a rock, in which case I’m a little jealous, you’ve probably heard about the health benefits of MCT oil.
While some “diets” trend from time to time, consuming healthy fats is not another fad, the benefits of this healthy fat are legit. Today, I want to share why I incorporate MCT oil into my lifestyle and my favorite recipe to incorporate it into my mornings.
When it comes to enjoying delicious foods while staying lean and healthy, setting up an intermittent fasting schedule has been the biggest secret to my success.
In my opinion, having a schedule to follow is one of the easiest ways to support a health journey that incorporates intermittent fasting. 1
I want to first note that you should first consult a licensed medical physician if you decide to follow an intermittent fasting schedule. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.
That said, I’m going to assume you’re here because you’ve either been tinkering with the idea of IF or are trying to come up with a more consistent way of sticking with it and incorporate it into your everyday routine.
If you’re totally new to intermittent fasting, read this post first, it’s everything you need to know about IF, and then come back to learn about creating a schedule.
[Read more…]You can enjoy a delicious cup of Bulletproof coffee in less than 2 minutes. And learn about the use of butter, MCT oil differences, and how to make it.
Whether you drink this deliciousness to support your keto goals or want long-lasting energy throughout your morning, Bulletproof coffee is a powerful and delicious way to get in a variety of health benefits and keep cravings at bay.
[Read more…]If you’re new to intermittent fasting and want to make sure your efforts yield the results you’re looking for, you’ve probably wondered: what can you eat or drink while intermittent fasting?
If you’re totally new to intermittent fasting, read this post first, it’s everything you need to know about IF, and then come back to this post.
I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.
Intermittent fasting is a healthy way to boost energy, promote mental clarity, and lose weight. While abstaining from food is a HUGE part of it, what you eat in between is just as important. Today, I’m sharing the best foods and beverages to enjoy while practicing IF.
Whenever I explain that I wait to eat my first meal around noon, people often ask, “are you skipping breakfast?” Well, no. I’m not “skipping” breakfast I’m just delaying that first delicious meal of my day by a couple of hours because I practice intermittent fasting.
As a mom, it can be tough to practice intermittent fasting but the truth is that intermittent fasting for women can have a lot of health benefits.
Mornings can be tough. If you're anything like me, you probably don't function too well before you get that first cup of coffee down. After that, things ease up, and my world becomes a better place.
For me, the only thing better than a morning coffee… is a better cup of coffee. Since August of 2013, I’ve been drinking Bulletproof Coffee.
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