Even if there were good studies that seem to say it works, it never worked for me. Every body is a little different and for me -- I gained a couple pounds on IF. All bodies are a little different.
I did IF for a year and lost over 20lbs. But I don’t think it was the fasting actually. It was more not eating junk at night. I could easily eat 400+ calories after dinner that I didn’t need. I think that’s the case with most IF. It’s not the time but adding the good habit of not eating extra calories at night.
Fasting just makes you overeat from hunger. Best to eat small meals 4 times a day, just to the point of satisfaction but not full or stuffed. Never get famished, it eventually breaks your resolve and makes it hard to stop eating once you start. Prepare a small meal and stop eating before you are completely full, the feeling of satisfaction will come over you about 10 minutes after you stop, and then you can eat again in 4 hours. Calories in, calories out is what does it in the long term. Fasting is a fad and a form of self punishment that doesn't work. The time to fast is when you are asleep. It takes calories to burn calories. Eat 500 calories less each day to lose one lb. per week, or burn an extra 500 calories per day or some combination of both.
I am 61, i always have worked out. When i changed my diet to lean protien, greens, berries, nuts, dark chocolate and yes i have one glass of red wine. I also changed my workouts, i do heavy weight lifting, legs 3 days, upper body 2 days and virtually no cardio, i have gained leaness and lost 25 lbs
I am 58 and I am the same as you regarding my workouts, I am vegan but I have also put on lean muscle ( i get my body scan done regularly). Heavy lifting is key this is how you put on lean muscle, and you wont get bulky unless you eat a extreme surplus of calories. Let's lift heavy (as heavy as is challenging for you, and no reps over 15, not doing cardio with weights, lol)
Thank you for saving me some time! This lets me select which aspect I’m interested in hearing more about. I already know the first few as wrote. Cheers!
Also eliminate meat and dairy and gluten and oils and just eat fresh fruits and veggies and nuts and seeds and melons and berries and seaweeds and lentils.
I'm 63, still employed as a FA (international, 15--17 hour flights, whew, for 38 years), still wear a size 3 uniform, am about to race my 18th Ironman triathlon (with minimal training), never drank alcohol (bought shoes instead), eat 98% vegetarian, never got Covid (in my profession!!!), am constantly told I look 15 years younger than I am ~ and applaud you, Melissa, for your healthy changes. I believe that even minimal, wimpy workouts add up. When I IF, I wake up sooo happy it's as if my cells are singing. Life is better when you routinely say 'no' to a few things...
Melissa, you are spot on. I’m 55, always been active but menopause was humbling and a reality check. Increasing my protein and changing my exercise from aerobic focus to weights was life-changing. The extra protein changed my mood within days, gave amazing energy, and curbed my appetite for sugars and white flour. Intermittent fasting after 45 never worked for me.
many people do not know how to intermitent fast properly, they choose a time frame and repeat it continously...which is wrong and it shows in the disappointing results... there are different kinds of fasts and each benefits a person differently depending on their age, and health situation. so a younger woman should idealy fast differently to a menopausal woman.
All the these things are true. Especially the alcohol, well for me anyway. I am doing the 8 week challenge and the program has no alcohol. For me being Irish that was a hard one to knock off. Socially our whole generation revolves around drinking and I was drinking way too much. Over Christmas 2023 I really overdid it, in my before pictures I look completely terrible. I am in my 6th week of the program and I look like a different person. My skin is so much better and the terrible bloating is gone. I am sleeping well too. I’m glad I stuck it through as giving it up was hard. Having stopped for 6 weeks my life is so much better. Even when I finish the program I am not going back to it.
I'm Irish/Scottish so I definitely understand. No sugar, intermittent fasting, I had two cups of coffee in the am. I only ate between 12-6 pm or 1-7pm and lots of water exercises and walking. The weigh came off and this is all post menopausal.
As a woman over 50, I have found that IF works for me as long as I vary my fasting length between 12 hours and 16 hours and only 5 days in a week. I too believe the biggest payoff is not snacking after my evening meal.
@@joshuakeegwell2896 on non fasting days, I generally eat earlier usually around 6am with my evening meal being around 7 or 7:30pm. It was hard for me to continue IF for extended periods. I believe it had an effect on my metabolism and willpower to continue with IF.
IF has been a life changer for me! Lost 59 pounds and I lift weights, when I hit a plateu, I do a 36 hour fast and then im out of it. Its helped with feeling better, hormones and so much more. I think people that try it, and its hard at first if you rat a ton of processed products and sugar, yeah you gotta detox from all that and your body has to heal the inflammation. If will get rid of a lot of inflammation and u haven't felt better doing it!
As for IF read Dr. Mindy Pelz book on Fasting Like a Girl - There are various reasons to fast and how to do it for health issues, weight loss, hormone imbalance. I encourage everyone to do their research on this topic specifically for women. Changed my life and I am 63!
I just turned 60 two weeks ago. I do intermittent fasting and I am a long distance runner. I run for my mental health and hate walking. Running helps me deal with stress and life.
I think she’s trying to advise that long distance running, hinders the development of muscle mass. Absolutely agree though that running does wonders for the psyche, well being etc. I just wouldn’t do long distance at this stage in life 60 + There’s new science research that supports that.
It's all about what YOUR specific goals are. If you are trying to build muscle, the things she mentions will help you. BUT, your mental health is certainly more important than building muscle and running is still a good exercise for your health. It just isn't necessarily great for older people who want to build muscle.
I have incredible trust in Melissa because the closer I’ve gotten to following her advice the more progress I have. I gave up alcohol in 2021, sugar in 2023, shifted to strength training focused and prioritizing my health also in 2023. Now I’m in her challenge and implementing it all, big shift, changes are happening and quickly!
Only way to lose weight on a treadmill is not doing steady state. 60 minutes at 4.5 is pretty much a waste of time. Need to go from fast walk to up hill to mild job, repeat. You have to challenge your body.
@@mamboqueen999 Right. I prefer "interval" style hikes, walk at incline, hard, then come back down, just barely recover, and do it again. and again. and again and so on
I agree with MOST of what you’ve said but have to disagree on the intermittent fasting front. It’s worked for me AMAZINGLY. My hormones are so much more balanced, I’ve lost belly fat and have so much more energy. IF definitely works for me.
Well done Melissa! Everything you mentioned is sound, all around. Running, IF, etc., only work temporarily for women over 40, as our hormones are negatively impacted at some point. It's really simple, strength train and build muscle; eat well (whole foods high in protein; hydration) and prioritize high-quality sleep. Anything that works against these simple actions will never bring the vital health we so desperately need at our age. Keep up the great work and encouragement!!!
You’ve inspired my sister and me. We use to work out to your home workout videos (for a year!!!) but finally graduated to the gym in early January. We are really starting to look fit and I’m seeing the belly fat melt away. Thank you so much for your encouragement. God bless you Melissa!!!
This is spot on. I'm 50 and have always been into exercising and clean eating but these tweaks have been so important the last few years. I feel so much better!
I agree with most of what you have said, apart from intermittent fasting. I lost 3 stones in menopause, with minimal effort & have kept it off. We are all different, but in my opinion there is scientific evidence regarding IF.
I think Melissa is saying that when it comes to losing weight AND building muscle, extreme intermittent fasting won’t work as your body needs protein to build and retain muscle.
She said IF reduce your weight and your muscle so if you want to retain your precious tissues do not do IF… but if you have some stones to lose then you do you
Fasting 12/12 is much better. You can get your meals, calories, and protein in and then fast for the rest of your evening and night until the next morning. So if your first meal is at 8a.m. your last meal should be before 8p.m. You could also do a 10/14. That works too. But I wouldn't go any longer than that.
thank you for this message about alcohol. it is an incredibly damaging substance. along with my gal pals from the gym, we all quit and are supporting others who want to join us. it takes a village. it can be hard to quit. we all feel and look so much better.
Oh Melissa, i am so so grateful for you. Joined the 8 week challenge and everytime i get discouraged i go back to you UA-cam videos. You so easily want to do the "crash course", but unfortunately that is longterm more harmful. Consistency consistency. I am so grateful for you. 44 and getting healthy THIS YEAR! 🎉
I have been following you since September 2023 when I decided enough of the fad diets because those diets didn't work for me. I haven't given up 100% all items on your list, but in moderation (I have never been a runner). I have been doing strength training since my mid-twenties, but all the exercise will not be affective if you do not have the proper nutrition. I definitely have made my health a priority. Your posts inspire me to keep going. I have slowly lost 12 lbs and I am happy with my progress.
Thank you for the video. You look great. On fasting, you ought to listen to Jason Fung explain how the human body is such an amazing piece of kit, after having an extended break in eating our amazing bodies will NOT bypass the stored fat (energy) and eat muscle? We are not designed to be constantly eating. I have just started weight training and use a run really just for the high.
Dear Melissa, I chanced upon your videos and started strength training with dumb bells. I followed your workouts and those from other trainers but I would always come back to your '35 mins - At home strength training workout suitable for beginners over 40'. Those hybrid exercises are killers but I am head over heels with them cos they really make me strong, little by little. Yesterday, I managed for the first time to do a standard push up for 3 reps of 10!!!!! Woweeeeee!!!! Standard push ups are my bane cos I have never been able to do them up till yesterday. That means my arms have gotten stronger (but the bat wings are still there 😅). Anyway, thanx Melissa. Luv ya.
I'm 60 years old. I was diagnosed with Type 2 diabetes in 2023. Alcohol really makes me feel dehydrated and the next day, I would wake up with a massive headache. I have my A1C under control now. My endocrinologist told me to increase my protein, reduce sugar and increase fruits and veggies. If i eat something sweet, i feel sick and lethargic the next day. I also need to do at least 30 mins of cardio a day and lift weights. I can't get to the gym every day but i feel SO much better when I make my health a priority.
Thank you about the intermittent fasting comment. Once I became Hypothyroid, this tactic no longer worked (for me at least). It worked excellent before. I don’t know if the regular meetings are working either tbh but I’m watching what I eat more now. Ty for your videos!
I think IF is helpful for a lot of health conditions and diseases. I improved my IBS with IF to where it’s almost healed now. It makes me emotional because it was so debilitating for 7 years. I think this is one reason many use IF
At last I found you! I am 47 and I can never relate to fitness channels where women below 40 give their tips. They just don't take menopause into consideration. So your advice will be much appreciated. Thank you!
Great video. I am 55 and have owned a business for twenty years. It has been mostly stressful but I persevered throughout the years. It cost me my hormones. I was so stressed I now have a very low estrogen and testosterone because of all of the cortisol released on a daily basis. Intermittent fasting was just another stress that I didn't need, personally. I am now on DHEA and will soon be taking a dessicated thyroid med. My thyroid also took a hit as I had a low body temp and pulse for a while...always felt cold
Just a tiny refinement to your general thesis (which I 100% agree with). I lost nearly 100 kilos and didn't get going on it until very late in life (age 64). I'm now in my 70s and have kept the weight off for more than six years. The Glycemic Index/Glycemic Load tables that are published are only a rough and general guide. Different metabolically-challenged people respond to different carbs in completely unique and idiopathic ways. If you have Bob and Brad, two Type 2 diabetics with similar medical histories and weights, and test their responses to carb challenges; you will get wildly different responses. Bob's blood sugars surge when he eats bananas, Brad is fine with bananas. Conversely, Bob blood sugars are stable with a dose of ice cream, but Brad's blood sugars skyrocket. Even using all the tricks to blunt blood sugar response (drinking apple cider vinegar, exercise, eating a large serving of protein first, creating 'resistant' starch by cooking and cooling, combining the starches with high quality fats) I can NOT tollerate oats, Irish potatoes (which just breaks my little Irish heart) or corn. My blood sugars shoot sky-high no matter what I do! I strongly urge anyone with metabolic disease to ditch the GI/GL tables and get a continuous glucose monitor so you can test your own blood sugar response to foods. It was a tremendous help - along with ditching the idiotic medical advice to keep my protein below 60 gm per day! I'm a tiny 5'3" (160 cm) elderly woman and I eat 120 to 130 gm of protein a day (much to the horror of every trained dietician, all of whom are convinced that it will destroy my bones, kidneys, and blood lipids). Great message - keep up the good work!
Thank you Melissa!! What great advice!! I’m 55 years young :) and right smack in the middle of menopause. My belly is a struggle to keeping slim but now that you’ve shared these very important tips I will definitely be modifying my diet 🥰
Thank you so much for saying what you did about long distance running. I'm 57 and have been a long distance runner for years. I've been feeling like I need to reverse direction with it. It's not making me feel good anymore and it actually hurts my muscles. Just joined a gym yesterday and already have in mind to begin a regimen of weight lifting with a moderate amount of cardio mixed in. Thanks for this great video. Just not enough info for women over 50.
Thanks, Melissa. I gave up all these things, too it's nice to know I'm on the right path. I appreciate you sending Love and Positive Vibes to you and all the beautiful souls out there. 💙💥❤️💥🧡💥
I really agree on the intermittent fasting. It creates adrenal stress and overeating. I'm 44 and it just creates temporary loss I gained back. Especially if you have caffeine on an empty stomach, that will really throw your blood sugar around and cause carb craving later. Since I increased protein with powders, replaced starches with fruit, and go for long walks, I have finally shifted my weight. No more stressing my body. It will just respond by storing fat to try and keep me alive if I do, and fair enough! It's trying to help!
Thank you for this video. I am 58 years old but I look like I’m in my 40s. I’ve been fighting my thyroid. A lot of people tend to overlook their thyroid. I recommend telling your doctor that you want a thyroid panel test. I do agree with you on the alcohol and the intermittent fasting. I tried intermittent fasting, and my digestive system did feel better, but it did slow down my metabolism and eventually I gained ~5 pounds. I do like setting my eating window from 10:30 AM to 6 PM. Since January 1, I stopped drinking alcohol, and my digestive system feels a lot better. This is a forever lifestyle change. I was diagnosed with Hashimoto’s Disease in November and I’m determined to heal from that. I have bumped up my weights as well. Not as much as you yet but…baby steps. Thanks again for all the guidance
I think the current ideal optimization for running is 22 minutes-I don’t run for distance I run for time. I think it’s also important to talk about how hormone deficiency prevents muscle building and increases fat storage. It’s the elephant in the room for most women of an age. Full HRT is now widely acknowledged (at last) to be important for disease prevention as well as motivationally valuable. Testosterone in particular, which nose dives in midlife for women, helps with muscle tone and building. Estrogen helps prevent bone loss and works in tandem with strength training to assist in bone density and prevention of fat storage, sugar craving, sleeplessness and depression. I highly recommend testosterone which is often overlooked for women as a way to reduce anxiety, increase confidence and motivation. This was a best kept secret in the past by female strength trainers. It also increases your libido! Cheers everyone!
Thank you for this vid. I'm 50 and have recently finally conceded that I have to approach this next part of my life like I have a totally different body. I have a big sweet tooth but I cut down my refined sugar intake significantly recently and I'm amazed how much better I feel.
Thank you Thank you Thank you for this! I’ve believed these principles for a long time but have been having a tough time and have lost sight of this. Thank you for reminding me & detailing these things for me.
❤ I wasn't planning to watch this entire clip but I couldn't stop so thank you for posting. I'm 46 and I'm down 37 pounds and trying to build more muscle so thank you for the tips 🤗
Each person has different body type, metabolism, needs, health conditions - so each person has to find what works for them. I cut down most of my sugar intake and increased my cardio workout length, as well as my weight conditioning, once I started getting that "middle age gut" due to menopause in my 50s. This worked GREAT for me, and I lost 15 pounds over a 2 month period. I have had no problems maintaining my fit body and weight since then. I have always had digestion problems, and about 3 years ago I found via a nutrition/body health test that I had a slower than normal digestion process. IF was recommended to me. I started utilizing a 9-10 hour eating window, and 14-15 non-eating window, so as to give my stomach longer rest period to digest and recover. It has worked wonders for me in resolving my digestion issues!
Oh I needed to hear you today! I'm turning 69 in two days. I always lifted weight starting in the 80s and loved it. The last 10 years I gave up figuring Oh I'm okay. Not. I am so weak now. It's true if you don't use it, you lose it. I'm back at the gym now and it's coming along nicely. Yes for sure. I know that alcohol is what I need to cut out. I find it tough though because I'm a drug addict who quit drugs. Fun way to lose fat haha because Good morphine made me throw up all the time. God whatan awful thing to do.Instead I switched to alcohol and facing sober reality every day, even with a good life is tough. I will be watching your channel. Thank you
I’m 48, and Cutting out alcohol from my diet, sugar, eating veggies, and a lot of water has been a game changer for me. ❤ I lift heavy weights, run , and see a therapist to keep my mental health in check. Cutting out the alcohol , 3 months alcohol free and counting and I have seen and felt the difference and I love it ❤.
I agree with everything you said, BUT I do distance running 1-2 days per week. I have been a runner for a better part of my life and it has gotten me through some really tough times. It is an amazing stress reliever and best form of therapy as far as I'm concerned. I'd rather do that than walk around being one of those miserable people who is evil and hateful to everyone they meet because THEY aren't happy. ❤❤❤
So true about alcohol messing with hormones/sleep/added belly fat. I was 50lb overweight a few yrs ago and did moderate fasting of 14-16hrs a day and got in the best shape! I added 30min daily walks and 3x/week resistance training. For me it was the only thing to get the meno weight to budge. I have good muscle tone and zero bone loss at age 58.
My doctor sent me for a bone density test since osteoporosis runs in my family. When my dr.told me the results, he said I have the bones of someone in their 20’s. I also have not lost any height (yet). I have done resisrance training\exercise my entire life as well. I currently lift weights and walk about 7-11k steps per day.
Thanks so much for your sharing informative. 22 years have passed as my weight was 50 kg/160 cm. It remained the same until right now as 52 years of age with a child who is the same age as time ago. Choose dietary what is suit you health for 70-80% and 20-30 is regularly exercises you do enjoy with and suppose to be done as long as you can keep it up. Absolutely, amazing results that I've acquired better shape, strengthen muscles, skin remains smoothly and positively mental state.
When I ga r up alcohol I lost 8 pounds easily (could not lose an ounce for years no matter what exercise I did), but soon I noticed my craving for sugar taking over (missing wine?) and now my weight loss has stalled. Dammit I like chocolate and cookies! Trying to wrap my head around quitting sugar now too. 😢 You remind me it’s all worth it! Thanks!
I did alternate day fasting for 6 months, but didn't eat enough protein so I agree, I lost muscle. I also had no energy to do things. I went back to 2 meals daily, prioritized protein and lifted weights, gave up running and gained 20 pounds. More muscular sure but bigger all over and i don't believe my waist is 2 inches bigger due to muscle only. So i am back to alt day fasting but eating meat every other day, taking vitamins daily and lifting heavy. This is working. Steadily losing the pudge around my waist. What makes this unsustainable is actually other people demanding you eat because you make them uncomfortable. The worst is my husband. He tells anyone we are with that I eat every other day and thus I have to explain this all the time, including when we are out and eating. We are such a food triggered society. I guess ozempic would be more acceptable lol...
Good to hear - I’m 60 not over weight, but just for basic good health sugar and white flour are SO hard to avoid🤦🏼♀️I try and try but it’s good to hear you’re reconfirming this for me
Spot on, totally working for me having given up alcohol 6 years ago - although sometimes sad about changes to social life, I wish friends would stop too rather than wishing I drank. Same with running - I quit accidentally after an injury 18 months ago and have never looked back, am in much better shape doing pilates, going dancing and to the gym - took up strength training one year ago and loving it. Sugar & white flour on the other hand, very much work in progress.....
Yes! Such great advice. Many thanks for this Melissa. And I was so pleased to see intermittent fasting on this list. It’s everywhere atm and I almost feel like I’m being forced into doing it if I want to be fit and healthy, but I’ve never believed that starving your body is a good idea. When your stomach hurts because it’s so empty and you feel light headed and trying to wade through a full day’s work and a workout. No. So I feel better for knowing I’m not alone in that. 😊
I wholeheartedly believe that what works for one/some does not work for all. Myself, a couple of glasses of a dry wine at night helps to relax, that helps to keep cortisol down w/o an excess of carbs & most definitely helped me to drop over 60lbs and keep it off for 6 years. Also if I even look at quinoa or oats, AAAACK, the pounds pack on so fast... Yet another no go for me that is promoted here. Sugar is definitely one of those things that anyone who struggles with weight should avoid, it's the absolute nail in the coffin for anyone who has weight gain issues. Beyond that do what works for you, listen to your body and be strong in your dedication to your health journey. Find YOUR healthy plan and make it work for you just as much as you work for it. We are all very different and require different nutrition and workout regiments. You've got this! 🤗❤️
You look awesome and I am happy for your success. I am almost 64 (in April) and I have been doing intermittent fasting for last 5.5 years. I do strength training 3 times weekly, zumba (my cardio) at least 3 days and yoga 5 to 30 mins daily. I have maintained my weight and muscle mass. My issue is stress eating with my sweet tooth (but within my eating window). It is a little battle even though I have reduced my sugar intake a lot over the years.
I'm a female in my 60s and have been doing IF for a number of years. It's beneficial for two reasons: 1) Physically, it allows the Migratory Motor Complex (MMC) to "sweep" food through the digestive tract. The MMC is a mechanism that only operates in the body in the *absence* of food. In this way, food doesn't sit and stagnate in your bowel, but is effectively moved through your digestive system and out of the body. 2) Psychologically - When I was younger, I thought grazing was the healthiest way to eat because it kept your blood sugar constant throughtout the day. What it also did for me was keep my mind on FOOD all day long! By doing IF, you eat during a limited period of time during the day and then you forget about food. It's not on your mind and you occupy yourself with other things. Now, when I do IF, my calories are also reduced because when a person gets older, their caloric needs are less. HOWEVER... to prevent my metabolism from slowing from consistently lower calories, I also incorporate Carb Loading so that every 3rd day, I increase my calories to "fool" my metabolism. I used to be an amateur bodybuilder and learned a LOT from the pro men. It has taken me *years* to figure out what works for me and this is it.
I agree with you. To put it simple - IF is the simpliest way to cut callories. No special foods, no looking all the time is it time already to eat something. For me it is an only way to loose some kilos. Nothing else works. Or maybe it could work, just I never lasted long with all these complex techniques. There is a good all joke on this topic: "I follow two diets. At the same time. I am just too hungry with a single one"... Best luck for you!
I had to stop drinking alcohol at 40, my body developed intolerance to it. I was an occasional glass of wine once or twice a month type of person too. I've seen research saying that freezing white bread can affect blood sugar levels when consumed. I eat sourdough and spelt.
I have an easy trick with bread. After eating. you have to either do 3 minutes of star jumps OR go up some stairs for five minutes. Or go for a 10 minute walk. It immediately balances your blood sugar levels.
Thank you for this! I'm noticing that sugar really does evil things to my body and it's the hardest thing to give up. Any suggestions on releasing sugar from your diet?
Im 53 and im keto carnivoor no quinoa etc just keto. However I do drink 2 glasses of red wine every day and its no problem. And true more strength less cardio. But most important, enjoy your life! Life is short. A little slip here and there is not the end of the world ❤
Thank you again Melissa. Ir’s good to keep relearning stuff that I, frankly, sometimes forget. (My only tiny caveat is due to the lack of 3-point lighting, I feel I cannot see your eyes very well.) Thanks again. Cheers.
Excellent advice. Everyone is a bit different and different things work for all. But you are correct. Put your health up front & you will become happier and healthier.
I did internment fasting and put on a stone. Working with a nutritionist and looking at my symptoms, hormone levels etc I need 5 small meals a day and not to eat past 7... th difference in how I feel is off the chart. Mentally emotionally and now I want to engage so much more physical at 52. I’ve rejoined a gym, I love creative cooking with foods to support my health status and looking forward to the transformation in the next 10 months.
You look amazing! Good advice. I am almost 59 and been a distant runner for over 20 years. I do believe you're right about losing muscle mass. I have PF in my foot for the past 4 months. Been focusing on lifting and HIIT workouts. Noticed a huge change in arms and overall strength. I do need to give up wine and sugar. I don't drink alot , but do notice I don't feel great the next day. I try each day not to eat sugar. I just need to stay focused on my nutrition more. Hopefully I see some changes soon in my legs. But I do agree about running and losing muscle mass. I just really love running in the woods. But I think my long run days are coming to an end.
You look great. I am on keto and intermittent fasting and I feel and look great. I walk and do a bit of resistance training but only a few times a week.
I’m turning 36 still young , but I was on such a good track and something happened and I stopped working out last spring I only got back into it this January ! My kids are getting older and I have to get back into shape.
I used to run 3 x on greenline which is a walking trail. Now that im 59 I bicycle , weights , cardio exercises along with yoga , meditation. I feel great. Do what feels right to you everyone is different. Oh yes and smile and enjoy life 😊
Thank you for your honesty. You are great woman... Great work and advice. I am following exactly what you are saying. ( have not alcohol and sugar to start or running )...
You are gorgeous and an inspiration but lm more into moderation. Im a little younger than you but so far it works for me. I definitely agree about the muscle building and retention.
![Fasting Doesn’t Work [Without These 4 Things]](/img/n.gif)
What about all the science that is in favor of intermittent fasting? It’s very convincing. Atophogy, longevity, etc.
There is NO 'science' that says IF works for fat loss in women over 40 and around the time of menopause.
Even if there were good studies that seem to say it works, it never worked for me. Every body is a little different and for me -- I gained a couple pounds on IF. All bodies are a little different.
IF did nothing for me except for feeling hungry and irritable for a good part of every day.
I did IF for a year and lost over 20lbs. But I don’t think it was the fasting actually. It was more not eating junk at night. I could easily eat 400+ calories after dinner that I didn’t need. I think that’s the case with most IF. It’s not the time but adding the good habit of not eating extra calories at night.
Fasting just makes you overeat from hunger. Best to eat small meals 4 times a day, just to the point of satisfaction but not full or stuffed. Never get famished, it eventually breaks your resolve and makes it hard to stop eating once you start. Prepare a small meal and stop eating before you are completely full, the feeling of satisfaction will come over you about 10 minutes after you stop, and then you can eat again in 4 hours. Calories in, calories out is what does it in the long term. Fasting is a fad and a form of self punishment that doesn't work. The time to fast is when you are asleep. It takes calories to burn calories. Eat 500 calories less each day to lose one lb. per week, or burn an extra 500 calories per day or some combination of both.
I am 61, i always have worked out. When i changed my diet to lean protien, greens, berries, nuts, dark chocolate and yes i have one glass of red wine. I also changed my workouts, i do heavy weight lifting, legs 3 days, upper body 2 days and virtually no cardio, i have gained leaness and lost 25 lbs
I am doing exactly the same, 1 month now with lifting weights. In how much time did you see results?
Well done 💪🏾
I am 58 and I am the same as you regarding my workouts, I am vegan but I have also put on lean muscle ( i get my body scan done regularly). Heavy lifting is key this is how you put on lean muscle, and you wont get bulky unless you eat a extreme surplus of calories. Let's lift heavy (as heavy as is challenging for you, and no reps over 15, not doing cardio with weights, lol)
I’m following you! 👍
Do you follow a plan or persons workouts as a guide?
Things to give up:
Alcohol
Sugar
White flour
Long distance running
Intermittent fasting
Not prioritizing my health
Watch video for “why”. Hearing it is better because you get it into your head as a reinforcement.
Thank you for saving me some time! This lets me select which aspect I’m interested in hearing more about. I already know the first few as wrote. Cheers!
Thanks for the list
Also eliminate meat and dairy and gluten and oils and just eat fresh fruits and veggies and nuts and seeds and melons and berries and seaweeds and lentils.
What about LONG DISTANCE WALKING?
I'm 63, still employed as a FA (international, 15--17 hour flights, whew, for 38 years), still wear a size 3 uniform, am about to race my 18th Ironman triathlon (with minimal training), never drank alcohol (bought shoes instead), eat 98% vegetarian, never got Covid (in my profession!!!), am constantly told I look 15 years younger than I am ~ and applaud you, Melissa, for your healthy changes. I believe that even minimal, wimpy workouts add up. When I IF, I wake up sooo happy it's as if my cells are singing. Life is better when you routinely say 'no' to a few things...
That's amazing
Love this!
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Melissa, you are spot on. I’m 55, always been active but menopause was humbling and a reality check. Increasing my protein and changing my exercise from aerobic focus to weights was life-changing. The extra protein changed my mood within days, gave amazing energy, and curbed my appetite for sugars and white flour. Intermittent fasting after 45 never worked for me.
Thanks for sharing!!
Eating a 100% plant based diet is at least as effective and together with exercise it is very powerful.
Yes! I was thinking this same thing this week about the proteins and lifting weights.
many people do not know how to intermitent fast properly, they choose a time frame and repeat it continously...which is wrong and it shows in the disappointing results...
there are different kinds of fasts and each benefits a person differently depending on their age, and health situation.
so a younger woman should idealy fast differently to a menopausal woman.
All the these things are true. Especially the alcohol, well for me anyway. I am doing the 8 week challenge and the program has no alcohol. For me being Irish that was a hard one to knock off. Socially our whole generation revolves around drinking and I was drinking way too much. Over Christmas 2023 I really overdid it, in my before pictures I look completely terrible. I am in my 6th week of the program and I look like a different person. My skin is so much better and the terrible bloating is gone. I am sleeping well too. I’m glad I stuck it through as giving it up was hard. Having stopped for 6 weeks my life is so much better. Even when I finish the program I am not going back to it.
1. Alcohol
2. Sugar
3. White flour
4. Long distance running
5. Intermittent fasting
6. Not making health a priority
So proud of you! Please keep it up!
I'm Irish/Scottish so I definitely understand. No sugar, intermittent fasting, I had two cups of coffee in the am. I only ate between 12-6 pm or 1-7pm and lots of water exercises and walking. The weigh came off and this is all post menopausal.
@@agl5132 very inspirational thankyou for sharing!
Amazing! Well done for sticking at it you must be so pleased with the results and motivates me to want to try this too.
As a woman over 50, I have found that IF works for me as long as I vary my fasting length between 12 hours and 16 hours and only 5 days in a week. I too believe the biggest payoff is not snacking after my evening meal.
Yes, I just turned 50 and I try to do around 16/8 fast. I’m just not hungry in the morning. But I want to try to get the autophagy benefits from it.
So what is your earing pattern on day 6 and 7.
Why only fast 5 days.
Can you expand in that comment. Thx
@@joshuakeegwell2896 on non fasting days, I generally eat earlier usually around 6am with my evening meal being around 7 or 7:30pm. It was hard for me to continue IF for extended periods. I believe it had an effect on my metabolism and willpower to continue with IF.
IF has been a life changer for me! Lost 59 pounds and I lift weights, when I hit a plateu, I do a 36 hour fast and then im out of it. Its helped with feeling better, hormones and so much more. I think people that try it, and its hard at first if you rat a ton of processed products and sugar, yeah you gotta detox from all that and your body has to heal the inflammation. If will get rid of a lot of inflammation and u haven't felt better doing it!
Please share IF if you don't mind
As for IF read Dr. Mindy Pelz book on Fasting Like a Girl - There are various reasons to fast and how to do it for health issues, weight loss, hormone imbalance. I encourage everyone to do their research on this topic specifically for women. Changed my life and I am 63!
Agreed! Life changing and I am 55. Never stopping!
I love that book! I’m in my second month of following her method.
Me too! 4 months now and my hormones are more balanced than ever!
I just turned 60 two weeks ago. I do intermittent fasting and I am a long distance runner. I run for my mental health and hate walking. Running helps me deal with stress and life.
I think she’s trying to advise that long distance running, hinders the development of muscle mass. Absolutely agree though that running does wonders for the psyche, well being etc. I just wouldn’t do long distance at this stage in life 60 + There’s new science research that supports that.
@@debbiedejager2948yes, bad on the knees, etc.
It's all about what YOUR specific goals are. If you are trying to build muscle, the things she mentions will help you. BUT, your mental health is certainly more important than building muscle and running is still a good exercise for your health. It just isn't necessarily great for older people who want to build muscle.
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Maybe swimming. 🏊♀️ but you do you 😉
I have incredible trust in Melissa because the closer I’ve gotten to following her advice the more progress I have. I gave up alcohol in 2021, sugar in 2023, shifted to strength training focused and prioritizing my health also in 2023. Now I’m in her challenge and implementing it all, big shift, changes are happening and quickly!
Happy for you! Keep it up!
Walking uphill is so much more effective than running and better on the joints...especially if you have weight to lose.
When I walk on my treadmill, I do HIKES at incline. Very sweaty!
@@SusanSlattery great advice
Only way to lose weight on a treadmill is not doing steady state. 60 minutes at 4.5 is pretty much a waste of time. Need to go from fast walk to up hill to mild job, repeat. You have to challenge your body.
@@mamboqueen999 Right. I prefer "interval" style hikes, walk at incline, hard, then come back down, just barely recover, and do it again. and again. and again and so on
When I 'm in SF and LA and speed walk up and down hills...the best workouts with the best motivation and views!🙏🏾
My jaw dropped when you said you are 56!!!
I agree with MOST of what you’ve said but have to disagree on the intermittent fasting front.
It’s worked for me AMAZINGLY. My hormones are so much more balanced, I’ve lost belly fat and have so much more energy.
IF definitely works for me.
Could be because of the gut rest time, if you have had ibs type issues, the belly fat could have been inflammation of the gut
Likewise. Until you plateau but then can mix it up. What you eat but WHEN you eat cab have an impact
Absolutely spot on! In all respects! I am 52 and in the best shape of my life doing all the things you have said! Go girl!
Well done Melissa! Everything you mentioned is sound, all around. Running, IF, etc., only work temporarily for women over 40, as our hormones are negatively impacted at some point. It's really simple, strength train and build muscle; eat well (whole foods high in protein; hydration) and prioritize high-quality sleep. Anything that works against these simple actions will never bring the vital health we so desperately need at our age. Keep up the great work and encouragement!!!
Can I add napping! lol. Honestly if you can find a way to nap on the weekends. Or sleep early it changes everything.
You’ve inspired my sister and me. We use to work out to your home workout videos (for a year!!!) but finally graduated to the gym in early January. We are really starting to look fit and I’m seeing the belly fat melt away. Thank you so much for your encouragement. God bless you Melissa!!!
You're most welcome!
This is spot on. I'm 50 and have always been into exercising and clean eating but these tweaks have been so important the last few years. I feel so much better!
Well said!
I agree with most of what you have said, apart from intermittent fasting. I lost 3 stones in menopause, with minimal effort & have kept it off. We are all different, but in my opinion there is scientific evidence regarding IF.
I think Melissa is saying that when it comes to losing weight AND building muscle, extreme intermittent fasting won’t work as your body needs protein to build and retain muscle.
IF works great for me!
She said IF reduce your weight and your muscle so if you want to retain your precious tissues do not do IF… but if you have some stones to lose then you do you
@@debbiedejager2948 good point. I do IF (18 hours) is great for me, but I have upped my protein to go along with it. I feel so good with IF.
Fasting 12/12 is much better. You can get your meals, calories, and protein in and then fast for the rest of your evening and night until the next morning. So if your first meal is at 8a.m. your last meal should be before 8p.m. You could also do a 10/14. That works too. But I wouldn't go any longer than that.
thank you for this message about alcohol. it is an incredibly damaging substance. along with my gal pals from the gym, we all quit and are supporting others who want to join us. it takes a village. it can be hard to quit. we all feel and look so much better.
Sorry love....but fasting is great for your body,mind and soul
Oh Melissa, i am so so grateful for you. Joined the 8 week challenge and everytime i get discouraged i go back to you UA-cam videos. You so easily want to do the "crash course", but unfortunately that is longterm more harmful. Consistency consistency.
I am so grateful for you. 44 and getting healthy THIS YEAR! 🎉
You totally got this!
I have been following you since September 2023 when I decided enough of the fad diets because those diets didn't work for me. I haven't given up 100% all items on your list, but in moderation (I have never been a runner). I have been doing strength training since my mid-twenties, but all the exercise will not be affective if you do not have the proper nutrition. I definitely have made my health a priority. Your posts inspire me to keep going. I have slowly lost 12 lbs and I am happy with my progress.
Thank you for the video. You look great. On fasting, you ought to listen to Jason Fung explain how the human body is such an amazing piece of kit, after having an extended break in eating our amazing bodies will NOT bypass the stored fat (energy) and eat muscle? We are not designed to be constantly eating. I have just started weight training and use a run really just for the high.
Absolutely LOVE your channel. Keep up the amazing work!!! YOU LOOK FRIGGING FABULOUS!!!
Thanks so much!! Sending hugs!
Dear Melissa, I chanced upon your videos and started strength training with dumb bells. I followed your workouts and those from other trainers but I would always come back to your '35 mins - At home strength training workout suitable for beginners over 40'. Those hybrid exercises are killers but I am head over heels with them cos they really make me strong, little by little. Yesterday, I managed for the first time to do a standard push up for 3 reps of 10!!!!! Woweeeeee!!!! Standard push ups are my bane cos I have never been able to do them up till yesterday. That means my arms have gotten stronger (but the bat wings are still there 😅). Anyway, thanx Melissa. Luv ya.
That is so awesome! You go girl!
I'm 60 years old. I was diagnosed with Type 2 diabetes in 2023. Alcohol really makes me feel dehydrated and the next day, I would wake up with a massive headache. I have my A1C under control now. My endocrinologist told me to increase my protein, reduce sugar and increase fruits and veggies. If i eat something sweet, i feel sick and lethargic the next day. I also need to do at least 30 mins of cardio a day and lift weights. I can't get to the gym every day but i feel SO much better when I make my health a priority.
Every one of these points are really working for me! I feel so much better since I have consistently implemented Melissa’s advice! Priceless ❤
Wonderful!
Thank you about the intermittent fasting comment. Once I became Hypothyroid, this tactic no longer worked (for me at least). It worked excellent before. I don’t know if the regular meetings are working either tbh but I’m watching what I eat more now. Ty for your videos!
I think IF is helpful for a lot of health conditions and diseases. I improved my IBS with IF to where it’s almost healed now. It makes me emotional because it was so debilitating for 7 years. I think this is one reason many use IF
Same here. I struggled with IBS for years. IF helped SO much!
@@PlantPerson58 yay! I’m glad it helped you too. ❤️
At last I found you! I am 47 and I can never relate to fitness channels where women below 40 give their tips. They just don't take menopause into consideration. So your advice will be much appreciated. Thank you!
Great video. I am 55 and have owned a business for twenty years. It has been mostly stressful but I persevered throughout the years. It cost me my hormones. I was so stressed I now have a very low estrogen and testosterone because of all of the cortisol released on a daily basis. Intermittent fasting was just another stress that I didn't need, personally. I am now on DHEA and will soon be taking a dessicated thyroid med. My thyroid also took a hit as I had a low body temp and pulse for a while...always felt cold
“Making your health a priority”…. I like that! It will take care of the rest! Thank you 🙏🏼 ❤✌🏼
Spot on with alcohol plain wrong with fasting
Yes you should fast I agree
Just a tiny refinement to your general thesis (which I 100% agree with). I lost nearly 100 kilos and didn't get going on it until very late in life (age 64). I'm now in my 70s and have kept the weight off for more than six years. The Glycemic Index/Glycemic Load tables that are published are only a rough and general guide. Different metabolically-challenged people respond to different carbs in completely unique and idiopathic ways. If you have Bob and Brad, two Type 2 diabetics with similar medical histories and weights, and test their responses to carb challenges; you will get wildly different responses. Bob's blood sugars surge when he eats bananas, Brad is fine with bananas. Conversely, Bob blood sugars are stable with a dose of ice cream, but Brad's blood sugars skyrocket. Even using all the tricks to blunt blood sugar response (drinking apple cider vinegar, exercise, eating a large serving of protein first, creating 'resistant' starch by cooking and cooling, combining the starches with high quality fats) I can NOT tollerate oats, Irish potatoes (which just breaks my little Irish heart) or corn. My blood sugars shoot sky-high no matter what I do! I strongly urge anyone with metabolic disease to ditch the GI/GL tables and get a continuous glucose monitor so you can test your own blood sugar response to foods. It was a tremendous help - along with ditching the idiotic medical advice to keep my protein below 60 gm per day! I'm a tiny 5'3" (160 cm) elderly woman and I eat 120 to 130 gm of protein a day (much to the horror of every trained dietician, all of whom are convinced that it will destroy my bones, kidneys, and blood lipids). Great message - keep up the good work!
Thanks so much for the wonderful info too!
Thank you Melissa!! What great advice!! I’m 55 years young :) and right smack in the middle of menopause. My belly is a struggle to keeping slim but now that you’ve shared these very important tips I will definitely be modifying my diet 🥰
You got this!
Thank you so much for saying what you did about long distance running. I'm 57 and have been a long distance runner for years. I've been feeling like I need to reverse direction with it. It's not making me feel good anymore and it actually hurts my muscles. Just joined a gym yesterday and already have in mind to begin a regimen of weight lifting with a moderate amount of cardio mixed in. Thanks for this great video. Just not enough info for women over 50.
Thanks, Melissa. I gave up all these things, too it's nice to know I'm on the right path. I appreciate you sending Love and Positive Vibes to you and all the beautiful souls out there. 💙💥❤️💥🧡💥
Appreciate the love!
I really agree on the intermittent fasting. It creates adrenal stress and overeating. I'm 44 and it just creates temporary loss I gained back. Especially if you have caffeine on an empty stomach, that will really throw your blood sugar around and cause carb craving later. Since I increased protein with powders, replaced starches with fruit, and go for long walks, I have finally shifted my weight. No more stressing my body. It will just respond by storing fat to try and keep me alive if I do, and fair enough! It's trying to help!
Thank you for this video. I am 58 years old but I look like I’m in my 40s. I’ve been fighting my thyroid. A lot of people tend to overlook their thyroid. I recommend telling your doctor that you want a thyroid panel test.
I do agree with you on the alcohol and the intermittent fasting. I tried intermittent fasting, and my digestive system did feel better, but it did slow down my metabolism and eventually I gained ~5 pounds. I do like setting my eating window from 10:30 AM to 6 PM. Since January 1, I stopped drinking alcohol, and my digestive system feels a lot better. This is a forever lifestyle change. I was diagnosed with Hashimoto’s Disease in November and I’m determined to heal from that. I have bumped up my weights as well. Not as much as you yet but…baby steps. Thanks again for all the guidance
Check out dr Michael Ruscio, he has some good vids on thyroid. I feel like if hurt my metabolism and thyroid personally
I think the current ideal optimization for running is 22 minutes-I don’t run for distance I run for time. I think it’s also important to talk about how hormone deficiency prevents muscle building and increases fat storage. It’s the elephant in the room for most women of an age. Full HRT is now widely acknowledged (at last) to be important for disease prevention as well as motivationally valuable. Testosterone in particular, which nose dives in midlife for women, helps with muscle tone and building. Estrogen helps prevent bone loss and works in tandem with strength training to assist in bone density and prevention of fat storage, sugar craving, sleeplessness and depression. I highly recommend testosterone which is often overlooked for women as a way to reduce anxiety, increase confidence and motivation. This was a best kept secret in the past by female strength trainers. It also increases your libido! Cheers everyone!
Oorah !
Oorah !
Absolutely true. I never regret making my health a priority.👍💪
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I gave up alcohol and lost no weight but she is right about sleep and energy. I was able to work out more because I got better sleep
Same! No weight loss in the 17 months abstained and clean eating.. felt amazing tho so a win anyway!
Well! Well! Well!
I LOVE the GIFT I remain open to use❣️
Thank you for this vid. I'm 50 and have recently finally conceded that I have to approach this next part of my life like I have a totally different body. I have a big sweet tooth but I cut down my refined sugar intake significantly recently and I'm amazed how much better I feel.
You got this!
This is great advice Melissa. Prioritising ourselves is so often overlooked, thank you for your insights. 🤗
You are so welcome!
Thank you! You have put inspiration back into my life! ❤ I'm starting today, following your advice. ❤
You got this!
I absolutely agree with this entire video! I love this thank you 💓
Thank you Thank you Thank you for this! I’ve believed these principles for a long time but have been having a tough time and have lost sight of this. Thank you for reminding me & detailing these things for me.
You got this!
❤ I wasn't planning to watch this entire clip but I couldn't stop so thank you for posting. I'm 46 and I'm down 37 pounds and trying to build more muscle so thank you for the tips 🤗
Each person has different body type, metabolism, needs, health conditions - so each person has to find what works for them. I cut down most of my sugar intake and increased my cardio workout length, as well as my weight conditioning, once I started getting that "middle age gut" due to menopause in my 50s. This worked GREAT for me, and I lost 15 pounds over a 2 month period. I have had no problems maintaining my fit body and weight since then. I have always had digestion problems, and about 3 years ago I found via a nutrition/body health test that I had a slower than normal digestion process. IF was recommended to me. I started utilizing a 9-10 hour eating window, and 14-15 non-eating window, so as to give my stomach longer rest period to digest and recover. It has worked wonders for me in resolving my digestion issues!
Oh I needed to hear you today! I'm turning 69 in two days. I always lifted weight starting in the 80s and loved it. The last 10 years I gave up figuring Oh I'm okay. Not. I am so weak now. It's true if you don't use it, you lose it. I'm back at the gym now and it's coming along nicely. Yes for sure. I know that alcohol is what I need to cut out. I find it tough though because I'm a drug addict who quit drugs. Fun way to lose fat haha because Good morphine made me throw up all the time. God whatan awful thing to do.Instead I switched to alcohol and facing sober reality every day, even with a good life is tough. I will be watching your channel. Thank you
I’m 48, and Cutting out alcohol from my diet, sugar, eating veggies, and a lot of water has been a game changer for me. ❤ I lift heavy weights, run , and see a therapist to keep my mental health in check. Cutting out the alcohol , 3 months alcohol free and counting and I have seen and felt the difference and I love it ❤.
Excellent video, very well explained! Thank you!
I agree with everything you said, BUT I do distance running 1-2 days per week. I have been a runner for a better part of my life and it has gotten me through some really tough times. It is an amazing stress reliever and best form of therapy as far as I'm concerned. I'd rather do that than walk around being one of those miserable people who is evil and hateful to everyone they meet because THEY aren't happy. ❤❤❤
Thank you. I needed to hear this. ❤❤❤❤❤❤❤❤❤❤❤
Glad it was helpful!
So true about alcohol messing with hormones/sleep/added belly fat. I was 50lb overweight a few yrs ago and did moderate fasting of 14-16hrs a day and got in the best shape! I added 30min daily walks and 3x/week resistance training. For me it was the only thing to get the meno weight to budge. I have good muscle tone and zero bone loss at age 58.
That's absolutely amazing! Well done!
How do you know if you have bone loss?
My doctor sent me for a bone density test since osteoporosis runs in my family. When my dr.told me the results, he said I have the bones of someone in their 20’s. I also have not lost any height (yet). I have done resisrance training\exercise my entire life as well. I currently lift weights and walk about 7-11k steps per day.
Thanks so much for your sharing informative. 22 years have passed as my weight was 50 kg/160 cm. It remained the same until right now as 52 years of age with a child who is the same age as time ago. Choose dietary what is suit you health for 70-80% and 20-30 is regularly exercises you do enjoy with and suppose to be done as long as you can keep it up.
Absolutely, amazing results that I've acquired better shape, strengthen muscles, skin remains smoothly and positively mental state.
When I ga r up alcohol I lost 8 pounds easily (could not lose an ounce for years no matter what exercise I did), but soon I noticed my craving for sugar taking over (missing wine?) and now my weight loss has stalled. Dammit I like chocolate and cookies! Trying to wrap my head around quitting sugar now too. 😢 You remind me it’s all worth it! Thanks!
You are awesome, so inspiring ❤ Thank you so much for sharing your knowledge and experience 🙏🏻
I follow the same protocol as you. I'm almost 52 and in the best shape of my life.
That's amazing! Well done!
I did alternate day fasting for 6 months, but didn't eat enough protein so I agree, I lost muscle. I also had no energy to do things. I went back to 2 meals daily, prioritized protein and lifted weights, gave up running and gained 20 pounds. More muscular sure but bigger all over and i don't believe my waist is 2 inches bigger due to muscle only. So i am back to alt day fasting but eating meat every other day, taking vitamins daily and lifting heavy. This is working. Steadily losing the pudge around my waist. What makes this unsustainable is actually other people demanding you eat because you make them uncomfortable. The worst is my husband. He tells anyone we are with that I eat every other day and thus I have to explain this all the time, including when we are out and eating. We are such a food triggered society. I guess ozempic would be more acceptable lol...
Good to hear - I’m 60 not over weight, but just for basic good health sugar and white flour are SO hard to avoid🤦🏼♀️I try and try but it’s good to hear you’re reconfirming this for me
Spot on, totally working for me having given up alcohol 6 years ago - although sometimes sad about changes to social life, I wish friends would stop too rather than wishing I drank. Same with running - I quit accidentally after an injury 18 months ago and have never looked back, am in much better shape doing pilates, going dancing and to the gym - took up strength training one year ago and loving it. Sugar & white flour on the other hand, very much work in progress.....
That's amazing! So happy for your progress! 😍
I believe you with the alcohol.
I am 39 and feel like I need to eliminate it from my life for good.
You can do it! 🤗
Do it!!! You won't regret it. I am almost 44 and I am so beyond glsd it is out of my life.
@@luvmy9indy
I am glad you kicked the habit and feel so positive about it!
@@MelissaNeill
Thanks for the encouragement!
Yes! Such great advice. Many thanks for this Melissa. And I was so pleased to see intermittent fasting on this list. It’s everywhere atm and I almost feel like I’m being forced into doing it if I want to be fit and healthy, but I’ve never believed that starving your body is a good idea. When your stomach hurts because it’s so empty and you feel light headed and trying to wade through a full day’s work and a workout. No. So I feel better for knowing I’m not alone in that. 😊
You are most welcome!
I wholeheartedly believe that what works for one/some does not work for all. Myself, a couple of glasses of a dry wine at night helps to relax, that helps to keep cortisol down w/o an excess of carbs & most definitely helped me to drop over 60lbs and keep it off for 6 years. Also if I even look at quinoa or oats, AAAACK, the pounds pack on so fast... Yet another no go for me that is promoted here. Sugar is definitely one of those things that anyone who struggles with weight should avoid, it's the absolute nail in the coffin for anyone who has weight gain issues. Beyond that do what works for you, listen to your body and be strong in your dedication to your health journey. Find YOUR healthy plan and make it work for you just as much as you work for it. We are all very different and require different nutrition and workout regiments. You've got this! 🤗❤️
You look awesome and I am happy for your success. I am almost 64 (in April) and I have been doing intermittent fasting for last 5.5 years. I do strength training 3 times weekly, zumba (my cardio) at least 3 days and yoga 5 to 30 mins daily. I have maintained my weight and muscle mass. My issue is stress eating with my sweet tooth (but within my eating window). It is a little battle even though I have reduced my sugar intake a lot over the years.
You can check this video I made about cravings: ua-cam.com/video/D6QO_gv4D80/v-deo.htmlsi=iZyjH8VxZXgaEsYX
If you're craving sugar, you're usually low in magnesium
Great video! These are great points and lessons you shared!
Love these points especially #6 spot on and thank you❤
🥰
Great advice. I would not recommend rice as even brown rice spikes blood sugar. There are low GI rices, if you can find them.
Thank you, Melissa.
I'm 62 and vegan for 7 years. Everything you say here is true. Thank you for this video.
I'm a female in my 60s and have been doing IF for a number of years. It's beneficial for two reasons: 1) Physically, it allows the Migratory Motor Complex (MMC) to "sweep" food through the digestive tract. The MMC is a mechanism that only operates in the body in the *absence* of food. In this way, food doesn't sit and stagnate in your bowel, but is effectively moved through your digestive system and out of the body. 2) Psychologically - When I was younger, I thought grazing was the healthiest way to eat because it kept your blood sugar constant throughtout the day. What it also did for me was keep my mind on FOOD all day long! By doing IF, you eat during a limited period of time during the day and then you forget about food. It's not on your mind and you occupy yourself with other things. Now, when I do IF, my calories are also reduced because when a person gets older, their caloric needs are less. HOWEVER... to prevent my metabolism from slowing from consistently lower calories, I also incorporate Carb Loading so that every 3rd day, I increase my calories to "fool" my metabolism. I used to be an amateur bodybuilder and learned a LOT from the pro men. It has taken me *years* to figure out what works for me and this is it.
I agree with you. To put it simple - IF is the simpliest way to cut callories. No special foods, no looking all the time is it time already to eat something. For me it is an only way to loose some kilos. Nothing else works. Or maybe it could work, just I never lasted long with all these complex techniques. There is a good all joke on this topic: "I follow two diets. At the same time. I am just too hungry with a single one"... Best luck for you!
Ive just came across your channel. You look amazing. Its spurned me into getting back into shape.
You can do it!
I had to stop drinking alcohol at 40, my body developed intolerance to it. I was an occasional glass of wine once or twice a month type of person too.
I've seen research saying that freezing white bread can affect blood sugar levels when consumed. I eat sourdough and spelt.
I have an easy trick with bread. After eating. you have to either do 3 minutes of star jumps OR go up some stairs for five minutes. Or go for a 10 minute walk. It immediately balances your blood sugar levels.
Thank you for this! I'm noticing that sugar really does evil things to my body and it's the hardest thing to give up. Any suggestions on releasing sugar from your diet?
Thank you, God knew I needed to hear this. Your message was one of many on the same topic within a week. Man I am getting it!!❤
You got this!
Im 53 and im keto carnivoor no quinoa etc just keto. However I do drink 2 glasses of red wine every day and its no problem. And true more strength less cardio. But most important, enjoy your life! Life is short. A little slip here and there is not the end of the world ❤
Thank you again Melissa. Ir’s good to keep relearning stuff that I, frankly, sometimes forget. (My only tiny caveat is due to the lack of 3-point lighting, I feel I cannot see your eyes very well.) Thanks again. Cheers.
I agree! Life is all about constantly learning new things
all fantastic advice. Thank you.
You're welcome!~
Thank you for this information!! very helpful
Glad it was helpful!
I just fainted. Wine is my favorite thing...........
😅
Me too... But need to change 🙃
Wow each item made a lot of sense yet this is unique information, thank you; we needed this!!!
Glad it was helpful!
This was wonderful news! Thanks for sharing this. I have a lot of work to do. You look amazing by the way!
Thank you so much!
Excellent advice. Everyone is a bit different and different things work for all. But you are correct. Put your health up front & you will become happier and healthier.
Yes!
I think it's about balanced eating & exercising. One size doesn't fit all.
I did internment fasting and put on a stone. Working with a nutritionist and looking at my symptoms, hormone levels etc I need 5 small meals a day and not to eat past 7... th difference in how I feel is off the chart. Mentally emotionally and now I want to engage so much more physical at 52. I’ve rejoined a gym, I love creative cooking with foods to support my health status and looking forward to the transformation in the next 10 months.
You are such an inspiration,
Girl you look fantastic.
Thank you so much for sharing all of your wisdom and your journey 🔥👑🔥
You are so welcome!
You look amazing! Good advice. I am almost 59 and been a distant runner for over 20 years. I do believe you're right about losing muscle mass. I have PF in my foot for the past 4 months. Been focusing on lifting and HIIT workouts. Noticed a huge change in arms and overall strength. I do need to give up wine and sugar. I don't drink alot , but do notice I don't feel great the next day. I try each day not to eat sugar. I just need to stay focused on my nutrition more. Hopefully I see some changes soon in my legs. But I do agree about running and losing muscle mass. I just really love running in the woods. But I think my long run days are coming to an end.
Well done! You got this! 🙌
You look great. I am on keto and intermittent fasting and I feel and look great. I walk and do a bit of resistance training but only a few times a week.
I’m turning 36 still young , but I was on such a good track and something happened and I stopped working out last spring I only got back into it this January ! My kids are getting older and I have to get back into shape.
I think you know more valueable information about this subject than a lot of clinicians and health professionals. I'd buy your book😊
I have been jogging over 30years and I have no issues with my joints. My average walking pace is a 15 minute mile so walking is not exercise for me.
I think a 20 minute run does wonders. x
The best one is the sixth one , thank you for this !!
I used to run 3 x on greenline which is a walking trail. Now that im 59 I bicycle , weights , cardio exercises along with yoga , meditation. I feel great. Do what feels right to you everyone is different. Oh yes and smile and enjoy life 😊
I agree with you! Looking great girl! Super video 💪🏼
Thank you for your honesty. You are great woman... Great work and advice. I am following exactly what you are saying. ( have not alcohol and sugar to start or running )...
You are gorgeous and an inspiration but lm more into moderation. Im a little younger than you but so far it works for me. I definitely agree about the muscle building and retention.
Wow you look amazing, thank you for the tips.
Glad it was helpful!
Hi Melissa, Thank you!
You are so welcome! 😍