I want to be upfront about something before we dive in. I am not a doctor or a nutritionist. What I am is a woman over 50 who has been intermittent fasting for a while, pays close attention to how her body responds, and has found a routine that works really well for her.
This is not a medical guide. It is an honest look at why I intermittent fast as an active woman over 50, how I do it, and what it has done for my body and my daily life. As always – talk to your doctor before making significant changes to your eating patterns, especially if you are on medication or have any health conditions.
With that said – here is my story.
Table of Contents
What Is Intermittent Fasting
Intermittent fasting is not a diet in the traditional sense – it is an eating pattern. Instead of changing what you eat you change when you eat.
I follow the 16:8 method which means I fast for 16 hours and eat within an 8 hour window each day. For most people this looks like skipping breakfast, eating from around noon to 8pm, and fasting overnight. It is one of the most popular and well researched intermittent fasting protocols and for good reason – it is sustainable, flexible, and fits into a normal daily routine without requiring a complete lifestyle overhaul.
Why I Started
I started intermittent fasting for one very specific reason – I was eating too much late at night, right before bed.
It was not a dramatic problem but it was a consistent one. I would have dinner, feel satisfied, and then find myself back in the kitchen an hour or two later snacking on things I did not really need. By the time I went to bed I had eaten more than I intended and I often woke up feeling heavy and acidic.
Intermittent fasting gave me a simple and clear boundary. After a certain time I am done eating for the day. No negotiation, no exceptions, no late night snacking. That boundary changed everything.
What It Has Done for Me
I was shocked – it fixed the persistent digestion issues I had been having for years.
Before I started fasting I had a consistently acidic stomach. It was not severe but it was uncomfortable and constant. Within a few weeks of fasting consistently my digestion improved significantly and the acidity almost completely resolved. Giving my digestive system a long overnight rest turned out to be exactly what it needed.
It helps me maintain a caloric deficit.
I aim to eat at a caloric deficit as part of my overall approach to nutrition and intermittent fasting makes that significantly easier. When you have an 8 hour eating window instead of 16 hours you naturally have fewer opportunities to eat. Not because you are depriving yourself but because there is simply less time. For me that translates to eating intentionally rather than habitually.
It reconnected me with real hunger.
This is the benefit I did not expect and the one I think about most. Before I started fasting I ate on a schedule – breakfast because it was morning, a snack because it was mid afternoon, dinner because it was dinnertime. I was not always actually hungry.
Intermittent fasting reminded me what it truly feels like to be hungry. Real physical hunger. That reconnection has made me a more intentional eater in every way. I eat because I am hungry, not because the clock says I should.
How I Intermittent Fast As An Active Woman Over 50 – Clean Fasting
There is a debate in the intermittent fasting community about clean fasting versus dirty fasting. Dirty fasting allows diet sodas, flavored drinks, and low calorie beverages during the fasting window. Clean fasting means water and black coffee only.
I am a clean faster and I believe it makes a significant difference in the results you get.
During a clean fast your body is not receiving any flavor signals that trigger an insulin response. The goal of fasting is to keep insulin levels low so your body can access stored fat for fuel. Flavored beverages – even zero calorie ones – can trigger an insulin response that interrupts that process.
My fasting window consists of water and black coffee. That is it. I know it sounds strict but honestly it becomes completely normal very quickly and I genuinely do not miss anything during my fasting hours.
Does It Affect My Workouts
This is the question every active woman asks about intermittent fasting and my honest answer is – not negatively.
I work out regularly including running, Peloton rides, and weight lifting and I have never found fasting to negatively impact my performance. I typically work out in the morning during my fasting window and feel fine. Some research suggests that fasted cardio can actually enhance fat burning during exercise.
That said every body is different. If you try fasted workouts and feel dizzy, weak, or unable to perform well listen to your body and adjust your eating window accordingly. There is no rule that says you have to work out fasted.
Resources That Helped Me
If you want to learn more about intermittent fasting these are the two books I recommend most:
Fast Feast Repeat by Gin Stephens
This is the book that really helped me understand the science and practice of intermittent fasting in a way that felt accessible and sustainable. Gin Stephens is a passionate and knowledgeable advocate for clean fasting and her approach is the one I follow.
Check it out here: Fast. Feast. Repeat. by Gin Stephens
Fast Like a Girl by Dr. Mindy Pelz
Dr. Pelz specifically addresses intermittent fasting for women and how our hormonal cycles affect how and when we should fast. Particularly relevant for women over 50 navigating perimenopause and menopause. A really important read for any woman considering fasting.
Check it out here: Fast Like A Girl by Dr. Mindy Pelz
Zero App
I track my fasting windows with the Zero app and I love it for its straightforward simplicity. You start your fast, stop your fast, and the app tracks everything clearly and cleanly. No overwhelming features, no confusing interface – just exactly what you need to stay on track. It is free to use for the basic features which is all most people need.
Search “Zero Fasting” in the App Store or Google Play to find it — it is free to download and the basic features are all you need to get started.
Is Intermittent Fasting Right for You
Intermittent fasting is not for everyone and it is not a magic solution. It is a tool – one that works really well for me and might work really well for you too.
If you struggle with late night eating, want to eat more intentionally, or are looking for a sustainable way to maintain a caloric deficit without constantly counting calories it is worth exploring. Start with a 12 hour fast and work your way up gradually. Be patient with yourself. And talk to your doctor first.
What I can tell you from personal experience is that the combination of better digestion, more intentional eating, and a clearer relationship with real hunger has made intermittent fasting one of the most impactful changes I have made to my daily routine.
It is not a diet. It is just a different relationship with food. And for me that has made all the difference.
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