14:10 Intermittent Fasting Benefits for Women Over 60: Unlock a Healthier You

Dec 12, 2023 | Nutrition

We all know that as we get older, managing our weight can be a real struggle. 

For me the pounds started creeping in my 50’s during and after menopause – sound familiar?

In an attempt to get rid of get the extra weight, I started following the 14:10 intermittent fasting method.

This was a game changer!

Intermittent fasting has become increasingly popular as a method for weight management and overall health improvement.  

And while there are many different intermittent fasting schedules out there, the 14:10 method is one that I swear by to keep myself in check.

This method involves 14 hours of fasting followed by a 10-hour window for eating.  Simple right?

It totally works for me, but bear in mind that we’re all unique individuals, so what works for me might not do the trick for you.

So, today I wanted to share everything that women over 60 need to know about intermittent fasting.  

We’ll talk about the incredible benefits you can reap from fasting and how you can customize your own eating and fasting timeframe to fit your lifestyle.

Together, we’ll conquer all the challenges that come with this new lifestyle change, and you’ll be reaching all your weight loss goals in no time with intermittent fasting!

So, let’s get started!

What Is 14:10 Intermittent Fasting?

The Basics of Intermittent Fasting

Intermittent fasting is an eating pattern that can help you lose weight and improve your overall health.

It’s not about strict diets – intermittent fasting focuses on when you eat, not what you eat.

With intermittent fasting, most people naturally consume fewer calories during the designated eating window, making it easier to shed those extra pounds.

However, to make the most of this strategy, it’s important to maintain a healthy diet during your eating window.

One popular method of intermittent fasting is the 14:10 approach, which I personally follow.

This type of intermittent fasting allows a longer eating window.

You fast for 14 hours and then have a 10-hour eating window.

Throughout the fasting period, you can drink water and zero-calorie beverages like tea and black coffee.

When the fasting window comes to an end, you’ll divide your daily caloric intake into the 10-hour eating window.

Intermittent fasting can help you achieve your weight loss goals while still enjoying the foods you love!

Differences Between 14:10 and Other Fasting Methods

There are several other intermittent fasting methods, like 16:8, 5:2 or Alternate Day Fasting.

So, make sure to choose the one that is best for you!

Here’s a brief comparison between the 14:10 method and the others:

I’ve noticed that the 14:10 method is less restrictive than other methods like 16:8, which might make it easier for most people to start with.

The 5:2 and Alternate Day Fasting methods focus on reducing calorie intake on specific fasting days rather than limiting the eating window.

This can be more challenging for some people like me, I just can’t go without food!

Potential Health Benefits

Weight Management

Taking control of my weight is my top priority, which is why I’ve embraced the 14:10 intermittent fasting method.

By narrowing down my eating window, I consume fewer calories and try to concentrate on healthy meal plans.

I personally follow a macro diet, but you should follow the diet that works best for you.

The extended fasting period can kickstart your metabolism and promote fat burning, making it easier to shed extra pounds.

Improved Insulin Sensitivity

Intermittent fasting, including the 14:10 method, can potentially boost insulin sensitivity.

Improved insulin sensitivity helps your body process glucose better, reducing the risk of type 2 diabetes.

Enhanced Brain Function

I’ve noticed increased mental clarity and focus during my fasting periods.

Studies have shown that intermittent fasting may stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health.

BNDF naturally decreases as we get older, so intermittent fasting may help to improve this.

This is super important as we age!

Cardiovascular Health

I decided to try this fasting technique mainly to manage my weight, but I was pleasantly surprised to find out that it can also improve my heart health.

Intermittent fasting, such as the 14:10 method, has been associated with numerous benefits for cardiovascular health.

It can lower blood pressure, reduce levels of LDL cholesterol (commonly known as the “bad” cholesterol), decrease inflammation, and improve the function of blood vessels.

So not only will it help me maintain a healthy weight, but it will also support the well-being of my heart.

Chronic Inflammation

Lastly, the 14:10 intermittent fasting method may help manage chronic inflammation and improve your overall health. 

Chronic inflammation is a common culprit behind heart problems, cancer and autoimmune diseases.

Intermittent fasting can reduce inflammation and boost your body’s natural healing ability’s. 

How to Get Started with 14:10 Intermittent Fasting

Creating Your Perfect Intermittent Fasting Schedule

One of the biggest obstacles to sticking with a fasting plan is frustration and the temptation to give up altogether.

That’s where customization comes in.

When choosing your fasting hours, it’s important to find what works best for you and your routine.

I recommend easing into intermittent fasting.

Start with the 14:10 method, where you fast for 14 hours and have a 10-hour eating window.

It’s a manageable starting point that allows for a smooth transition.

As for my own schedule, I find that beginning my fast at 8 pm works best for me since I tend to eat dinner late.

This stops me from binging on food late at night while watching TV.

The next morning, I break my fast at 10 am with a healthy breakfast.

Of course, weekends tend to have different social activities.

That’s why I adjust my fasting times on the weekends.

I start my fast at 9 pm and break my fast at 11 am the next morning. 

This allows me to enjoy my weekends guilt-free.

It’s important to maintain consistency with your schedule, but small changes are okay.

So, try to determine what works best for you and your schedule.

Identifying Your Eating Window

Once you’ve decided on your fasting hours, it’s time to determine the right eating window for you and your schedule. 

If you have a unique eating schedule, don’t worry. Just make sure to take that into account when setting your eating window. 

Now, what should you eat during your eating window?

It’s important to focus on well-balanced and healthy meals.

This will keep your energy levels up, minimize hunger during fasting, and promote overall health.

The best part?

Any type of diet can be combined with intermittent fasting.

Whether you’re following the Mediterranean, Keto, or Macro diet, intermittent fasting will work for you.

Tips for Success

Here are some tips that I have learned along the way:

• Listen to your body and make adjustments if needed. For example, if the current fasting window isn’t working well, you can change it or reduce the fasting time.
• Focus on drinking plenty of water throughout the day, particularly during fasting hours. This will keep you hydrated as well as curve some of your hunger pains.
• Plan your meals so that you eat a healthy, balanced diet.
• Including exercise or physical activity—some prefer to do this during the fasting window, while others choose the eating window. I usually choose the eating window, but do what works for you.
• Avoid consuming high-calorie and sugary drinks during the eating window.  It may defeat your purpose for doing the intermittent fasting method.
• Lastly, give yourself time to adjust to this new eating pattern, and be patient with the results.

Common Challenges and Solutions

Managing Hunger

Since starting my 14:10 intermittent fasting journey, I’ve faced a few challenges.

The most significant one for me is managing hunger.

In the beginning, I constantly felt hungry during my fasting hours.

I won’t pretend that I never experience hunger anymore, because that would be a lie.

There are still days when I struggle with hunger, and other days, I can get caught up in a project and end up missing the start of my eating window.

But don’t worry!

With some adjustments and a little practice, you’ll learn how to navigate this issue and stick to the intermittent fasting method.

Here are a few tips I used to overcome this hurdle:

• Stay Hydrated: Drinking water helps to keep the hunger pangs at bay. I also enjoyed black coffee and green tea, which are generally allowed during intermittent fasting.
• Prioritize Protein and Fiber: Eating protein-rich and fiber-rich foods during the eating window will help you to stay fuller for longer.
• Adjust Your Fast Timing: I found it helpful to adjust my fasting schedule around the times I feel most hungry – this makes the fasting period more bearable.
• Try to stay busy with other things, work, crafts, cleaning or whatever works to keep your mind off eating.  

Social Events and Eating Out

Another challenge I faced during intermittent fasting was participating in social events and eating out.

Here’s how I get through this challenge:

1. Plan Ahead: I try to be aware of upcoming events, and adjusted my fasting window so that it works better. 
2. Be Flexible: It’s important to remember that sticking to the fasting schedule is not always possible, and sometimes you will need to just be flexible and let it go.  Enjoy all special occasions.
3. Choose Wisely: When eating out, focus on choosing healthier, more filling options and make sure to just enjoy your meal and the time to socialize.

Dealing with Cravings

Cravings can be a huge challenge during intermittent fasting.

Here are a few ways to manage them:

• Find a Distraction – I tried to stay busy with an activity or hobby that took my mind off eating.
• Drink more water – Drinking water can help to curb food cravings because sometimes our body confuses hunger with thirst.

These strategies helped me to overcome the challenges associated with 14:10 intermittent fasting.

Frequently Asked Questions

Should I Try 14:10 Fasting?

Most healthy individuals can give 14:10 intermittent fasting a try.

It’s an easier plan compared to the 16:8 or 20:4 fasts because they give you longer periods of eating.

However, if you have any underlying health conditions such as diabetes you should consult a healthcare professional before trying any fasting method. 

Also, if you have a history of an eating disorder you may want to discuss this further with your health care team.  

Can I Exercise While Fasting?

Absolutely! 

In fact, I found that my workouts and energy levels improved during fasting.

However, it’s important to listen to your body.

If you experience anything like dizziness, weakness, or nausea during exercise, it’s best to stop and break your fast – a light snack should get you back on track.

Here are a few tips to safely combine fasting and exercise:

1. Stay hydrated.
2. Experiment with the best time for you to exercise (some prefer morning workouts, while others like me opt for evenings)
3. Start with moderate-intensity workouts and progress slowly.

What Can I Have During the Fasting Period?

You will definitely need to stay hydrated during your periods of fasting.

Here’s a quick list of options and reminders:

• Water – to stay hydrated, Try adding a little lemon or lime for flavor.
• Black coffee – avoid adding sugar, milk or cream to your coffee because this will break your fast.
• Green tea – again avoid adding any sweeteners or milk.
• Herbal tea – opt for non-caffeinated options.
• Sparkling water – just a nice bubbly alternative.

 High-calorie drinks will break your fast and defeat the benefits of intermittent fasting.

Conclusion

For me the 14:10 intermittent fasting method has worked great and has had a positive impacted on my weight management, energy and stamina.

I can’t stress enough the importance of being aware of your body’s needs.

There’s no one-size-fits-all fasting approach, and it’s essential to listen to your body.

I highly recommend consulting with a healthcare professional if you’re interested in trying out the 14:10 intermittent fasting method, especially if you have pre-existing medical concerns or an eating disorder.