Your Intermittent Fasting Plan For Healthy Aging After 55

Intermittent fasting (IF) isn’t just a trend—it’s a practice with ancient roots, modern scientific support, and the flexibility to add your personal twist. As part of my hormesis series for Stress Awareness Month, I’m exploring how this form of beneficial stress can support resilience, energy, and vitality—especially for those of us navigating midlife and beyond. If you’ve ever been curious about intermittent fasting and how it might fit your lifestyle then this post is for you.

What Is Intermittent Fasting?

Intermittent fasting focuses primarily on when you eat. IF involves creating an eating window and a fasting window. The fasting window gives your body a break from digestion thereby facilitating repair and renewal. Think of it as a metabolic reset that aligns with your body’s natural rhythms.

Here’s a quick look at popular IF methods:

No matter what method you choose, the goal is to find a rhythm that feels sustainable for you.

Fasting is a stressor on the body (similar to how exercise is a stressor), so it’s possible to overdo it. When done correctly fasting leads to improved resiliency. When abused, negative side effects can occur.

IF Can Boost an Aging Metabolism

Do you feel as if your metabolism has gone into hibernation mode as you’ve grown older? If so, you’re not alone. As we age, our metabolisms change.

We all lose muscle mass starting in our 40s. Less muscle means a slower metabolic rate. Pair that with less efficient mitochondria and disrupted sleep, which add metabolic challenges.

For women, menopause brings declining estrogen, which can spike insulin resistance and shift fat to the belly (hello, meno-belly!). Men may notice testosterone dips that affect muscle and energy.

Research shows that intermittent fasting enhances metabolic flexibility (your body’s ability to switch between burning glucose and fat), improves insulin sensitivity, and preserves muscle.

For postmenopausal women, IF may reduce visceral fat and inflammation. And men often see increased fat loss and better muscle maintenance.

Take Note: IF isn’t just a weight loss strategy. It can make you feel more energized and improve your metabolic health.

The Science Behind Intermittent Fasting

Research (references below) backs what many IF fans, including me, have experienced firsthand. Here’s what science says about IF’s benefits for midlife:

• Blood sugar control: Early time-restricted eating (e.g., 8 a.m.-2 p.m.) improves insulin sensitivity and blood pressure, even without weight loss. In a small 2018 study, three Type 2 diabetes patients stopped insulin therapy within a month of starting IF.

• Weight and fat loss: An analysis done in 2020 found that time-restricted eating led to 3% body weight loss on average, with reductions in visceral fat—key for midlife health.

• Brain and cellular health: Fasting boosts brain-derived neurotrophic factor (BDNF) for mental clarity, and may delay Alzheimer’s or Parkinson’s. It also triggers autophagy, your body’s “recycling program,” clearing damaged cells for longevity.

• Inflammation and heart health: IF reduces inflammatory markers, vital for postmenopausal women, and improves cholesterol and blood pressure.

These benefits align with what my clients and I have experienced through IF. My client Susan started with a 12:12 schedule and moved to 14:10. Within weeks, she reported better sleep, less bloating, and more energy, which motivated her to make IF a part of her lifestyle.

IF for Postmenopausal Women

Postmenopause brings unique hurdles: insulin resistance, belly fat, bone and muscle loss, and inflammation. During and after menopause, estrogen levels drop, which can throw our hunger hormones off balance. Lower estrogen is linked to increased ghrelin, the hunger hormone, and decreased leptin, the fullness hormone.

A 2022 study showed a 16:8 fasting schedule improved weight, body composition, and inflammation in postmenopausal women without harming bone density. I personally prefer a 14:10 schedule and find it to be sustainable and effective.

Dr. Mindy Pelz’s 5-1-1 Method: Renowned fasting expert Dr. Mindy Pelz recommends a tailored approach for postmenopausal women, called the 5-1-1 fasting cycle, to optimize health and balance hormones.

• For five days, fast for 14 hours with a 10-hour eating window (e.g., 9 a.m.-7 p.m.), eating a low-carb, ketogenic diet (about 50 grams of carbs daily).

• One day a week, extend to a 17-hour fast with a 7-hour window (e.g., 11 a.m.-6 p.m.) for deeper cellular repair.

• Then, take one no-fast day, eating 150 grams of carbs from whole foods like sweet potatoes or quinoa to boost progesterone, which supports thyroid health and mood.

Dr. Pelz suggests stepping out of ketosis weekly or for five days monthly with hormone-building foods like avocado and nuts to rebuild progesterone. According to Dr. Pelz, this cycle supports blood sugar control, reduces visceral fat, and eases menopausal symptoms like fatigue and poor sleep.

Will IF affect my hormones? Shorter fasts (12-16 hours) often improve circadian rhythms and reduce inflammation, which can ease hot flashes and sleep issues. If you notice mood swings or fatigue, try a shorter window or incorporate Dr. Pelz’s no-fast day. Your body is adjusting, so patience is key.

Start with a 10-12-hour fast and gradually extend it. Pay attention to energy levels, sleep quality, and mood. If something feels off, adjust.

How To Start IF Successfully

The best IF plan is one you can stick with. Here’s how to make it work:

Build Your Plan

Choose a starting point such as a 12:12 window and gradually progress to 14:10 or 16:8 as you feel ready. Set an eating window that fits your life—10 a.m.-6 p.m. or 11 a.m.-7 p.m. works well for me. Track your hours and feelings in a journal or app to record how you’re feeling. Experiment to find what works best for you.

Plate of nutrient-dense foods salmon, quinoa, and vegetables

Make It Practical

If fasting feels hard at first, start by eating breakfast 30 minutes later than you normally do. Gradually build from there in 15 to 30 minute increments until you achieve your desired eating and fasting windows.

During your eating window, prioritize whole, anti-inflammatory foods like leafy greens, lean proteins, and healthy fats. Break your fast with light foods, not heavy meals, to ease digestion. If you’re on medications, take them as prescribed—some require food, so check with your doctor.

People often ask what they can eat or drink without breaking their fast. Black coffee is fine and may curb hunger. A small splash of heavy cream (1-2 tbsp) might be okay for weight goals but could disrupt deeper benefits like autophagy. Avoid sugar or milk.

Stay Hydrated

Stay hydrated with water, herbal tea, or black coffee—aim for half your body weight in ounces of water daily. When you don’t eat, you’re missing out on the water that’s in your foods, so you need to drink more to compensate. It will also help with hunger pangs and food cravings.

Sleep

Getting a good night’s sleep will make fasting easier. Not getting enough rest can affect the hormones in your body that control hunger. Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full.

People who are sleep-deprived have a bigger appetite and find it harder to feel full. You’re also more likely to crave high-fat, high-calorie foods when you're tired.

Navigate Social Settings

Plan social events during your eating window when possible. If you’re fasting at a gathering, focus on connection, not food. And don’t stress—special occasions may call for flexibility.

Who Should Be Cautious?

IF isn’t for everyone. People with eating disorder histories, and people with certain medical conditions (like Type 1 diabetes, hypoglycemia, or blood pressure issues) should avoid it or consult a doctor. If you’re underweight, have a history of falls or balance problems, or are on specific medications, proceed with caution and check with your doctor.

Disclaimer: Always talk to your healthcare provider before starting IF, especially with health conditions or medications.

What To Expect When You Start

Adjusting to IF is a journey. Hunger pangs often fade within 1-2 weeks as your body adapts. You might feel energy shifts early on, but many notice sharper mental clarity after the adjustment phase. Weight loss tends to be gradual, and you’ll likely develop a better connection to hunger cues.

A recent study found most adaptation challenges resolved within 10 days as hunger hormones recalibrated. My first week of IF was tough—I was hangry by 10 a.m.! But by week two, my body adjusted and I felt more energized. Your experience will be unique, so give it time.

Debunking Extreme Fasting Myths

You may have heard about billionaire tech mogul Bryan Johnson, who practices an intense 18:6 fasting schedule—eating all his meals between 6 a.m. and 11 a.m.—as part of his multimillion-dollar anti-aging quest. With a team of doctors, countless supplements, and extreme measures like blood plasma exchanges, his approach can make IF seem too hard, too expensive, or just plain out of reach.

The truth is that you don’t need to be a multi-millionaire or have a biohacker’s discipline to benefit from IF. Simple methods like a 14:10 schedule or Dr. Mindy Pelz’s 5-1-1 cycle are free, flexible, and fit real life—no fancy equipment or medical team required.

Extreme fasting works for some, but for most of us, sustainable changes trump drastic ones. Start small, listen to your body, and you’ll find a rhythm that’s empowering, not exhausting.

Your IF Journey

Intermittent fasting could help you tackle midlife weight gain, boost energy, or reduce inflammation. Whether you’re aiming for better blood sugar, mental sharpness, or a healthier relationship with food, IF offers a path to explore.

Apply the “N of 1” Approach as advocated by Dr. Mindy Pelz:

In the world of fasting, YOU are the expert on your body. With the “N of 1” approach, you take ownership of your fasting journey, experimenting with patterns to find what works for your unique needs. If a 16:8 fast isn’t effective, try a different rhythm. It doesn’t mean that fasting isn’t for you, you may just not be in a rhythm that works for your needs. The only person that matters in your fasting lifestyle is you.

What I Do

As a health coach, I believe flexibility is the secret to sustainable wellness, and my approach to IF reflects that. I’ve adopted a 12:12 or 14:10 fasting window for the past few years. Most mornings, I hold off on eating until mid-morning, finish dinner early, and if a little dessert happens (because let’s be honest, it does), it’s part of my plan. After that, the kitchen’s closed.

I practice IF most days, but my eating and fasting windows shift based on what’s going on in my life. On a typical day, I aim for a 14-hour fasting window—usually eating between 8 a.m. and 6 p.m. Some days, I might stretch it to 16 hours. But fasts over 16 hours don’t suit me, and I’ve learned to listen to my body.

Weekends or busy days sometimes throw off my 14-hour goal, and I’m okay with that. Life happens, and I’d rather adapt than stress about perfection.

How do I feel? IF has been part of my lifestyle for so long that it’s hard to separate its benefits from my overall healthy habits. But I can tell you this: I sleep soundly, have the energy to power through morning walks and coaching sessions, and I maintain a consistent weight without feeling deprived. For me and many of my clients over 55, IF is a workable wellness tool for healthy aging.

What’s Your Fasting Style?

I’d love to hear from you in the comments: Which IF method feels doable for your life? Share your approach—we’re all in this together.

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References

• Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212-1221.e3.

• Furmli, S., et al. (2018). Therapeutic Use of Intermittent Fasting for People with Type 2 Diabetes As An Alternative to Insulin. BMJ Case Reports, bcr-2017-221854.

• Huang L., et al. (2020). Is time-restricted eating (8/16) beneficial for body weight and metabolism? A meta-analysis of randomized controlled trials. Food Science Nutrition, 12(5), 1267.

• Mattson, M. P., et al. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nutrients, 19(2), 63-80.

• Alirezaei, M., et al. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.

• Jordan, S., et al. (2019). Dietary Intake Regulates the Circulating Inflammatory Monocyte Pool. Cell, 178(5), 1102-1114.e17.

• Malinowski, B., et al. (2019). Intermittent Fasting in Cardiovascular Disorders—An Overview. Nutrients, 11(3), 673.