Tim Börner is a dedicated intermittent fasting advocate and user engagement specialist with a deep passion for promoting a healthy and balanced lifestyle. Based in Germany, Tim has been an integral part of the Fastic team for several years, where he combines his expertise in user engagement with his personal commitment to intermittent fasting. His approach is rooted in the belief that a harmonious blend of disciplined eating habits and mindful living is key to overall well-being.
Whether entering your 40s, halfway through your 50s, or finishing your 60s, it is not too late to get healthy. At this age, your body is experiencing substantial changes and a typical diet won’t cut it. Now, the focus shifts away from a toned body to maintaining overall health and well-being.
Continue reading to learn what intermittent fasting can offer your body and health at this stage of your life, and which is the best intermittent fasting regimen for your age.
The following are the advantages fasting can bring:
Increase Energy Levels
Fasting aids by enhancing mitochondrial function, encouraging cellular energy production, and stimulating adrenaline release.
Promote Brain Function
The reduction of inflammation and stimulation of autophagic processes aid promote healthy cells and functioning.
Weight Loss
Weight loss is promoted due to the breakdown of stored fat instead of glucose from foods. Keeping track of your calorie intake can help you achieve your ideal weight faster. The Fastic app can give you a hand by accurately monitoring your calorie intake and weight loss progress.
Maintain Muscle Mass
Muscle mass is preserved because during fasting the body uses stored fat for energy instead of breaking down muscle tissue for fuel. Muscle mass decreases 3-8% per decade after the age of 30 and declines at a faster rate after the age of 60.
Reduce Inflammation
It helps by decreasing the production of certain molecules that promote inflammation, which in turn calms down the body’s natural defense system.
Lower Risk of Heart Disease
Lowers LDL cholesterol, blood pressure, and triglycerides, promoting adequate cardiometabolic health and reducing the incidence of myocardial infarction.
Decrease the Risk of Diabetes
Improving insulin sensitivity and regulating blood sugar levels leads to better glucose management.
There is no specific intermittent fasting regimen for men in their 40s, 50s, or 60s. Although it might seem inconvenient, this is actually good news because you can choose the fasting plan that adjusts specifically to you. The fasting approach will depend on various factors, including:
health goals,
dietary preferences and restrictions,
medical conditions,
daily routine,
exercise habits,
and commitment level.
Let’s go over the changes men’s bodies experience through the years and the proposed intermittent fasting regimens that can best adapt to them and your lifestyle.
At this age, men start to experience the effects of aging, such as a decline in bone density and muscle mass. Moreover, metabolism starts to decrease its efficiency, leading to hormonal changes. Testosterone levels lower, influencing energy levels, libido, and even mood. Additionally, the risk of heart disease, diabetes, and cancer can increase. Men this age are well suited for intensive fasting regimens. A challenging yet feasible intermittent fasting program for men over 40 is alternate-day fasting.
ADF consists of alternating fasting days with regular eating days. On the fasting day, you can opt for a 0-500 kcal intake or eliminate calorie intake entirely. For more optimal results it is encouraged you to eliminate food intake completely and complement it with exercise. Studies have shown that alternate-day fasting proves a decrease in visceral fat (fat around the organs) and liver fat deposits in individuals with T2DM.
At age 50, muscle mass and strength, bone density, and testosterone levels continue to decline. Even more, weight loss starts to become quite a challenge, and the chances of developing heart disease, diabetes, and osteoporosis increase. Getting rid of belly fat for men over 50 can be a bit more difficult because they tend to have more visceral fat at this age. Men over 50 should go for a moderate yet somewhat demanding intermittent fasting plan like the 5:2 method.
The methodology of the 5:2 fasting protocol is based on eating regularly for 5 days and fasting or restricting calorie (500-600 kcal) intake for 2 non-consecutive days. The 5:2 method gives flexibility to choose what days you want to fast, making it neither too strenuous nor too easy.
At age 60, further decline in muscle mass, joint stiffness, and bone density leads to increased frailty. Metabolism tends to slow down due to muscle loss and decreased physical activity; promoting weight gain, and encouraging diabetes and cardiovascular diseases. Low testosterone levels have been linked to reduced cognitive function in older men. Approximately, 60% of men over 65 have a decrease in testosterone levels to below the normal youthful values. A much less intensive and flexible intermittent fasting plan for men over 60 is a time-restricted eating regimen.
There are a few variations of time-restricted eating plans, where fasting times go from 12 to 20 hours. During the fasting window food intake is prohibited and during the eating window you eat as you normally would.
Can a 65-year-old lose belly fat? A strict TRE complemented with exercise and resistance training may help older adults lose unhealthy fat while preserving muscle mass.
A single best diet for men over 50 does not exist, however, here are some suggestions that men should implement into their diet during fasting.
Follow a nutrient-rich diet, like a Mediterranean diet, or a plant-based diet.
Eat fruits, vegetables, and whole grains for fiber and micronutrients.
Ensure sufficient protein intake for muscle repair and maintenance.
Maintain optimal hydration habits and electrolyte balance.
Combat hunger pangs and cravings. Chewing sugar-free gum while fasting and drinking water, black coffee, and herbal teas are allowed. They contain zero to no calories, so they won’t break your fast.
An all-round balanced diet is a key factor to an effective fast. Fastic offers a variety of meal options and recipes to choose from according to your fasting schedule, and food preferences.
Although not many studies on the direct effect of intermittent fasting on testosterone levels have been performed, enhancing HGH levels may promote testosterone production. A 24-hour intermittent fast study demonstrated an increase in human growth hormone (HGH) secretion. Additional studies concluded that intermittent fasting did not affect sex hormone-binding globulin (SHBG) levels. Lower levels of SHBG can result in higher levels of free testosterone.
Practicing intermittent fasting is safe for men over 60 as long as it is approached under the correct medical indications. Moreover, people who take heart and blood pressure medications may be more prone to suffer dangerous potassium and sodium imbalances. In addition, too much weight loss might put your health at risk by affecting your bones, immune system, and energy level. If the fasting regimen you choose is too intense, there is no harm in modifying it for a healthier approach.
There you have it! It is certainly not too late to get healthy after 40. As long as you strictly follow the intermittent fasting plan, do it under the correct medical indications, and have the Fastic app by your side, you can tackle the oncoming years with a healthy body, mind, and lifestyle.
Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
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