Intermittent Fasting for Women Over 50: 

Intermittent Fasting for Women Over 50: Finding Balance with High Protein, Low Carb

Hey, lovely ladies! If you're anything like me, navigating life after 50 can sometimes feel like juggling—our bodies change, our metabolism slows, and suddenly, that trusty pair of jeans doesn't fit quite like it used to. But fear not! I’m diving into something that’s helped me reset my health: Intermittent Fasting (IF) combined with a high-protein, low-carb lifestyle.

And guess what? I’m tracking my meals for the next 7 days (maybe longer), so I’ll be sharing my recipes daily to give you ideas and inspiration to get started too!

FOLLOW ALONG on my IF Journey! I will track for 7 Days HERE!

What is Intermittent Fasting (IF)?

First, let’s get one thing straight—intermittent fasting isn’t about starving yourself or skipping meals (because, hello, no one enjoys that!). Instead, it’s simply about structuring your eating window. For most of us, that means eating during an 8-hour window and fasting for the other 16 hours. There are other ways to do it, but this is one of the most common and manageable, especially for beginners.

Why IF works well for women over 50 is that it can help regulate your metabolism, reduce inflammation, and even improve energy levels. Plus, with our hormones in flux, giving our digestive system a break for those 16 hours can help balance everything from insulin to cortisol.

The Advantages of Intermittent Fasting Over 50:

• Improves Metabolism: As our metabolism slows down with age, IF can give it a little kickstart by burning fat during the fasting period.

• Balances Hormones: Fasting helps regulate insulin levels, which can prevent those blood sugar spikes that leave you feeling sluggish.

• Supports Cellular Repair: During fasting, your body gets to work on repairing cells—so it’s like a mini makeover for your insides.

• Reduces Inflammation: IF is known to reduce inflammation markers in the body, which is a bonus for anyone dealing with joint pain or general "ouchiness."

Pairing IF with a High-Protein, Low-Carb Diet

Here’s where we get into the food (my favorite part!). During your eating window, it’s important to make the most of it, which is why I stick to two meals and one snack a day that’s high in protein and low in carbs. Protein helps maintain muscle mass (important as we age) and keeps you feeling full, while keeping carbs lower supports fat loss and helps with energy regulation.

Think of this as a simple formula:

• 2 meals (breakfast and dinner, or lunch and dinner if you're not a breakfast person)

• 1 high-protein snack

• Hydrate like a queen—water, herbal teas, and even black coffee during fasting times.

What to Eat During Your Window

You’ll want to focus on whole foods that fuel your body. For me, this looks like lean meats (chicken, turkey), fish, eggs, low-carb veggies (think greens, zucchini, peppers), and healthy fats like avocados and olive oil. My snack might be a handful of almonds or a protein shake.

Here's a typical day on my plan:

1. Meal 1: Scrambled eggs with turkey bacon and spinach (or kale)

2. Snack: Greek yogurt with a sprinkle of chia seeds or a protein bar

3. Meal 2: Grilled salmon with garlic green beans and a side of cauliflower mash

Figuring Out Your Macros: No Need to Overthink!

Now, before you start pulling out a calculator, I promise this isn’t going to get overly complicated. Macros—or macronutrients—are just the balance of protein, fat, and carbs your body needs to thrive.

How to calculate your macros:

• Protein: Roughly 30-35% of your daily intake

• Fats: 30-35%

• Carbs: 30-40%

Here’s where people get tripped up: do you calculate your macros based on your current weight or your goal weight?

Simple answer? Your goal weight! Why? Because that’s the body you’re aiming to nourish. So, if you’re looking to slim down, calculate your macros based on your target weight.

For example, if your goal weight is 140 pounds, aim for around 140 grams of protein per day (1 gram of protein per pound of body weight is a good rule of thumb). You can adjust from there to find what works best for you.

What To Do During Fasting Time

One question I get a lot is: What am I allowed to have during my fasting period? The key is keeping it simple and avoiding anything that will spike your insulin. Here’s a list of fasting-friendly options:

• Water: Hydrate, hydrate, hydrate! Aim for at least 8 glasses a day. Adding lemon or a splash of apple cider vinegar is okay too.

• Black coffee or tea: Just skip the cream and sugar. If you're a coffee lover like me, this can help curb hunger. I use Collagen and my Homemade Turmeric Blend in my coffee too~ You can read about that here. 

• Herbal teas: Mint, chamomile, or ginger teas are great options. They soothe the stomach and give you something warm to sip on.

• Electrolytes: Sometimes, during a fast, your body might need a little boost, so sugar-free electrolytes or mineral water can keep you feeling balanced.

The Trifecta Combo: Adding Hormone Balancing Drops and Movement

Now, let me tell you about a little secret I’ve been using to boost the benefits of intermittent fasting: Slenderix hormone balancing drops and Renew. These drops are designed to help regulate your hormones, support weight loss, and reduce inflammation—which, as we know, are critical challenges after 50. I think of them as my secret sauce, working behind the scenes while I focus on my eating window.

Add these drops into your daily routine, and it’s like you’ve hit the trifecta: balanced hormones, reduced inflammation, and a faster metabolism. Combine that with moving your body regularly—whether it’s walking, yoga, or just dancing around the living room—and you’ve got a powerful combo to help you achieve your goals.

My Daily IF Tracking

So here’s the fun part—I’ll be tracking my food for 7 days (maybe more) and sharing my journey with you. It’s not just about losing weight, it’s about finding what works for my body and helping it function at its best. I’ll post daily recipes, snack ideas, and even the struggles (because, let’s be real, we all have them).

Stay tuned for my updates—I'll be sharing how I feel, what I eat, and what tweaks I make along the way. This isn’t about perfection, it’s about progress. And if you want to join me, go grab your favorite notebook (or download a food tracker app) and let’s do this together!

Feel free to drop me a message if you have any questions, and let’s support each other in this journey to feeling fabulous after 50!

Final Thoughts

Intermittent fasting is more than just a trend—it’s a way to give our bodies the care they need, especially as we age. Combined with a high-protein, low-carb diet, and with the added benefits of Slenderix drops and Renew, you can achieve balance, weight loss, and reduce inflammation. And remember, it’s not about restriction—it’s about nourishing your body with the right foods and in the right way.

Let’s make this the best chapter yet, one meal (and one fast) at a time! 😘

I also changed other routines, including diet, 7-Day High Protein Meal Plan and adding in hormone balancing supplements. All can be found here!