Intermittent Fasting for Women Over 50 E-Book

Thomas Slow

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Deutsch

Seitenzahl: 128

Veröffentlichungsjahr: 2022

Beschreibung

Intermittent Fasting for Women Over 50: A Complete 101 Guide to a Fasting Lifestyle for Women | Promote Longevity, Weight Loss, and Detox Your Body with a Gentler Approach for Beginners

Leseprobe

Table of Content

Introduction

Why I Wrote This Book?

How Will It Help You?

How to Read This Book?

Chapter 1: Aging Is Unforgiving- Are You Ready for It?

Chapter 2: The Impact of Aging on Chronic Illnesses

Prevention Is the Best Cure

Chapter 3: Understanding the Functioning of the Body

Impact of Poor Lifestyle on Chronic Illnesses

Obesity

Diabetes

PCOS

Heart Problems

The Main Cause of the Problem

Insulin

What Would Happen?

What Causes Insulin Resistance?

How Can You Overcome Insulin Resistance

Chapter 4: Basics of Intermittent Fasting

What Will This Do?

A Healthy Diet

Exercise

Better Sleep and Lower Stress

What Is the Importance of Intermittent Fasting While Aging?

Different Types of Intermittent Fasting Protocols

The 12:12 Intermittent Fasting Protocol

The 14:10 Intermittent Fasting Protocol

The 16:8 Intermittent Fasting Protocol

Chapter 5: Is Intermittent Fasting Good for You?

Why Do You Need to Do Anything?

Chapter 6: Is Weight Loss Through Caloric Deficit a Better Idea?

Chapter 7: Intermittent Fasting for Weight Loss

Chapter 8: Intermittent Fasting and Holistic Healing

Symptomatic Treatment of Core Issues Will Make Them Even Worse

Chapter 9: Intermittent Fasting and Autophagy

Autophagy

What Leads to Autophagy?

Shouldn’t the Body Begin Burning Fat Straightaway?

What Is Required for Beginning Autophagy?

Impact of Intermittent Fasting on Autophagy

Chapter 10: The Potential of Autophagy in Holistic Healing

Major Benefits of Autophagy

What to Do to Begin Autophagy?

Chapter 11: Is It for You?

Chapter 12: The Keto Diet and Its Impact

The Keto Diet Plan

The Benefit of Keto Diet

Chapter 13: Keto and Intermittent Fasting

Chapter 14: Managing Hunger Pangs and Other Issues

Hunger Pangs

Sugar Withdrawal Symptoms

Chapter 15: Supplements

Calcium and Vitamin D

Vitamin B12

Chapter 17: Getting Started

Chapter 18: Smooth Transition Is the Key- Important Pointers

1

st

Step-Elimination of Snacks

2

nd

Step- The 12:12 Intermittent Fasting

3

rd

Step- The 14:10 Intermittent Fasting

4

th

Step- The 16:8 Intermittent Fasting

5

th

Step- Longer Fasts for Autophagy

Chapter 19: Building a Routine

Chapter 20: Common Mistakes to Avoid When Starting

Chapter 21: Important Tips and Tricks

Chapter 22: Some Common Side Effects and Ways to Manage Them

Chapter 23: 4-Week Meal Plan

Chapter 24: Recipes

Breakfast

Smoked Salmon Cheese Wrap

Baked Oatmeal With Berries and Bananas

Pumpkin Pancakes

Cherry Smoothie Bowl

Snack

Almond Flour Muffins

Lunch

Herb Roasted Turkey Breast

Parmesan and Lemon Fish

Thai Tofu Curry

Dinner

Zucchini Avocado Carpaccio

Chipotle Chicken Chowder

Grilled Salmon With Avocado Salsa

Conclusion

Introduction

Congratulations on purchasing this book, and thank you for doing so. This book will help you in understanding the concept of Intermittent Fasting for Women Over 50.

Aging is an unstoppable process, but it doesn’t have to be painful. However, that’s not the reality for most, especially women. Menopause and rapid advancement of metabolic disorders can make the lives of women over 50 very difficult.

The increasing pressure of chronic illnesses and long-term medication while overall health fails can present a very grim scenario.

One way to move on this journey is by taking the conventional route of your normal lifestyle with all its flaws and problems. We all know that this is not going to be pleasant. As the age progresses, the visit to the doctor’s office would increase, and life would keep getting progressively difficult because chronic illnesses will eventually have their time.

Another way is to follow a lifestyle that can provide better health and recovery from chronic illnesses by making some improvements in your eating pattern, activity levels, and state of mind. This way not only brings holistic healing, but it also helps you with chronic issues that you have been facing for a long time.

Intermittent fasting is that ‘another’ way that can help you in bringing a big change in your life once you have crossed the threshold of the 50s. It is a very simple and sustainable lifestyle change that can help you in living a much healthier and happier life.

This lifestyle modification doesn’t require drastic changes in diet or eating preferences, a thing feared by most people. It is correct to a great extent that if you are told to make sea changes in your diet after you cross your 50’s, it can be very difficult to incorporate and follow them as you get used to your usual routine. This is a reason most lifestyle changes fail and regrettably get put on a backburner.

The beauty of intermittent fasting as a lifestyle change is that it doesn’t require you to put away your eating preferences. You’d certainly need to make some important changes, but in the end, you will see that intermittent fasting is more liberating in nature than restrictive.

A big reason why most lifestyle changes don’t work for people is that they are implemented in a wrong and harsh way. When your body doesn’t get proper time and conditions to make the transition, it will resist fiercely.

The main purpose of this book is to:

Help you understand the concept of intermittent fasting

Explain the ways in which it can help you in an advancing age

The correct and systematic way to incorporate Intermittent Fasting as a Lifestyle Change

Intermittent fasting is a popular concept these days, and I am sure you must have heard about it. The reason you are reading this book is that you want to know more about it. You have come to the right place.

This book will help you in understanding the basic concept of Intermittent Fasting as a beginner. It will also prepare you for the transition into this amazing lifestyle.

From tips and tricks to manage the side-effects to major dietary changes needed for better results, this book will throw light on every aspect of Intermittent Fasting.

This book has been written in a very simple and easy to understand way so that everyone can take advantage of this information.

I hope that you will be able to get the full advantage of this book.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible; please enjoy it!

Why I Wrote This Book?

Intermittent Fasting has become a very popular concept in a very short span of time. However, this has also led to the presentation of all sorts of information as the ideal Intermittent Fasting Lifestyle.

Mostly, it is done out of ignorance, but many a time, it is also done intentionally by some people to suit their vested interests.

Some people hype it to be the solution for all the health issues, while others boast that it can make you ultra-slim in no time. Such over glamorization of any concept is not correct.

People simply want their style to be different from others so that they can get more popularity, following, and money. This easily corrupts the practice, and eventually, the effectiveness of the process goes down.

Intermittent Fasting is an amazing wellness concept. It is a way to bring holistic healing. A number of chronic health issues and lifestyle disorders can be corrected through this lifestyle. However, incorrect following of this practice will not only yield poor results; it can also be counterproductive.

My purpose for writing this book has been to put things correctly in perspective for the readers to decide.

This book doesn’t promise that Intermittent Fasting will provide solutions to all your health problems. It will simply state the health benefits of following this lifestyle and the correct way to do so.

This book will try to break the myths around problems like obesity, high blood sugar, PCOS, and heart issues. It would also state the mean reasons for the growth of these issues and where poor lifestyle fits into this picture.

It will also state the correct ways to follow Intermittent Fasting and the ways in which it can be helpful.

The main purpose of this book is to separate facts from fiction and present a clear picture in front of you.

I hope you will be able to benefit from this initiative.

How Will It Help You?

The facts presented in this book will help you in understanding the concept of Intermittent Fasting properly. One thing that is largely ignored is that Intermittent Fasting is not ‘One Solution Fits All.’

The way to follow intermittent fasting for men is different for women. In the same way, a young person following intermittent fasting will have different protocols than a person in an advancing age following the process. Everything changes as per your individual needs. If you start treating one intermittent fasting protocol as the gold standard, the benefits will be far less, and you may also have to face side-effects.

This book will be specifically helpful for women over 50 as it has been written, keeping their physical needs and limitations in mind. It will address some of the common issues faced by women in this age group.

It will discuss things like dealing with PCOS after 50, menopause, and chronic metabolic disorders in detail.

If you are a woman over 50 or you are nearing that age bracket or someone you know is, then this book is for you. It will specifically deal with the issues going on or that about to surface in. It will give you the ways to navigate those issues easily by incorporating an Intermittent Fasting lifestyle correctly.

How to Read This Book?

This book has been structured in a very systematic way.

It will discuss the major issues that surface with the advancing age. This will help you in relating to the concept clearly. You will be able to understand the basic issues with greater clarity.

Then, this book will explain the concept of intermittent fasting and the impact it can have on your problems. It will discuss the main problems for which people seek this lifestyle and discuss its impact on those issues.

It will also discuss the concept of Autophagy and the ways it can help women above 50. This book will also give you the ways in which you can induce autophagy with the help of fasting.

This book will also discuss the concept of the Keto diet and how it can be of additional help. It will give you ways to incorporate a Keto diet in your intermittent fasting lifestyle for greater benefit.

Most importantly, it will specifically discuss the correct way to make a transition into the Intermittent Fasting lifestyle. It will discuss key things to remember and also discuss the ways to master this lifestyle. From ways to manage the side effects to the ways to accelerate the progress, everything will be discussed in this book.

In the end, it will also give you a meal plan to help you sort your diet dilemma and also give you some easy recipes that can be enjoyed without worries.

My sincere advice would be that you read this book front to back without skipping anything as that will help you in developing a better understanding of the concept and the ways it can be helpful to you.

I wish you all the luck and hope that you will be able to reap the benefits of this amazing concept of intermittent fasting with the help of this book, which has been written in a simple and easy to understand language.

Chapter 1: Aging Is Unforgiving- Are You Ready for It?

Humankind has been in an endless pursuit to defy the process of aging. One of the biggest desires has been to be able to live eternally. Sadly, that hasn’t been possible until now, in spite of all the medical and scientific advancements achieved.

Aging is a gradual, normal, and natural process. It will occur no matter how hard you try to avoid it. The harder you try to avoid it or hide it, the more fiercely it will become evident.

There is no denying the fact that men are able to take the process of aging more naturally as compared to women. There are several reasons behind this. Here, we are not talking about the aspects of physical beauty as that is common for both men and women, although women feel more psychologically burdened by it.

For men, aging just means the weakening of muscles and bones. There is a neurodegeneration process going on that also affects the cognitive abilities. The immune system weakens, and chronic illnesses become more aggressive in their expression.

For women, aging is a completely different ball game altogether, dominated by hormones along with the weakening of muscles and bones. With aging comes menopause, and it can have a deep impact on psychology and mental health. Mood swings, temperamental changes, and depression become common. Hot flashes and night sweats become a common affair. These are some of the things with which women have to deal on a day to day basis once they achieve menopause. The metabolic process slows down, and that increases the risk of various chronic illnesses. Obesity is another problem that starts haunting women once they reach menopause.

The visits to the doctor’s clinic increase, and the solutions suggested by them are also a part of the problem. Healthcare professionals would advise you to reduce weight and lead a cheerful life. Both these things are essentially part of the problem. The more you become dependent on medication, the more sideeffects of these medications you will have to bear. A healthy lifestyle is a great thing to talk about, but with all the issues being faced in this age, regular exercise, a healthy diet, proper sleep, and mental peace become a rare combination most women in this age group know nothing about.

The process of aging is undeniable and unforgiving. There is no way you can stop its pace or effect. However, your preparedness can help you in dealing with it in a much better way. If you don’t make any effort to improve your lifestyle, you will be a sitting duck. The issues that come with aging will pounce upon you and make life very difficult. Even issues like high blood pressure, diabetes, heart problems, PCOS, thyroid disorders, and high stress will become unmanageable. You will have a very hard time dealing with these problems, and then, of course, the hardships of advancing age will also be there.

If you really want to continue leading a normal life even with the advancing age, it will be very important for you to adopt a lifestyle that is easy, healthy, and sustainable.