Menopause Fasting Buddies, or just IF Buddies :)
Just looking for anyone else who does IF or is going through meno and is IF. I'm 54, in the tsunami of hell called menopause and I'm currently IF 18/6 and 20/4 
. I'm overweight and have sleep apnea which causes my blood glucose level to skyrocket even though I eat super healthy so....I'm pre-diabetes and my insurance won't pay for sleep test, c pap machine or weight loss meds to help my glucose levels so just stuck doing things myself trying to lose weight so I get rid of this sleep apnea and can actually lose weight like normal people. Very strict M-F and a little looser on the weekends trying to lose weight. Healthcare industry has let me down for sure. I pay a mortgage payment a month for insurance that doesn't pay for anything.
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Friendly advice from a long-term vegan and going down on fat starting this February: -13Kg until now with IF 20/4 BUT Vegan! Go vegan, it’s a friendly and welcoming advice form someone understanding your situation. The trick to sustain 20/4: I do a large breakfast, then half kilo of fresh Spinach: their chlorophyll will go very down and release naturally GLP-1 appetite-suppressing hormone! Then half kilo of tomato sauce, then some legumes if you want to put muscles on, while replacing fat! This would however require a serious training routine as well: I do 30 minutes of high-intensity training 5 days a week, resting the whole 2-days weekend...
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Why are you looking for anyone else who does IF/fasting? It doesn't matter for you to be honest because everybody is the other and can have other priorities and preferences.
If you want to lose weight it doesn't matter if you will fast or not. You should be on calories deficit and that is all what you need. Fasting won't help you if your calories are at the same level compared to non-fasting.
What can i recommend?
- add veggies and/or fruits to EVERY of your meal, it should be minimum 800g per day of fruits and veggies
- eat minimum 1,6g of protein per every kg of your body weight, everyday
- drink minimum 2l of water, everyday
- sleep well, that's the most important thing
Bartek - Personal Trainer
🔹 Specialist of healthy back & losing fat
🌐 bartoszstepien.pl -
@AngelLotus93 I will be doing a short water fast this Sunday starting 6:00pm - Tuesday 6:00pm, I then start my routine IF until next Sunday. Just mention if you are interested in this journey.
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@AngelLotus93 I’d be happy to buddy up if you’re still interested. I’ve been consistently doing a 16/8 on a WFPB diet and seeing slow but steady results. I’m well through menopause but know the beast of which you speak 🙂
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@MotherDragon I'm doing the same except incorporating short water fasts weekly. The rest of the week IF and I'm also making progress. Feel great and enjoy this lifestyle....it is what is working for me now. Lovin' your name....much health!
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I'm curious. I used to fast periodically - IF, OMAD, Metabolic Monday (36hr from Sunday night to Tuesday am), even longer ones. I really believed in the health benefits. (I love Dr. Mindy Pelz on YouTube!). Now I'm 60 and already have osteopenia. One of my dexa scores is nearing osteoporosis. I am 8 years post menopause and have read that protein is king for keeping bones. How can we women of a certain age enjoy the benefits of a fasting lifestyle AND take in 100 grams of protein every day? Currently, I am trying to do 15/9, so that I can eat a solid protein boost before work, a high protein snack after work, and then make dinner as soon as I get home. Any comments, experience out there? I don't want to break a hip at 74 by tripping over a curb - I've seen it happen.
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@Jenianydots You have addressed my ongoing issues with incorporating protein into my lifestyle. I have been plant based most of my life. I am avid about Whole Foods. The protein challenge is real. I research and read continuously. I also am a fan of Dr. Mindy so you are familiar with hormones. I also struggle to meet that 100g especially if you have a short IF window and incorporating short water fasts currently. Giving yourself an IF9 hour window is a good move as long as you are not spiking insulin with food throughout those nine hours.
Conclusion: Protein power might be necessary ..... If you are lifting you might want to consider two protein drinks and protein meal (for me tofu/tempeh, edamame, nutritional yeast, hemp seeds, with greens). You didn't say your dietary protocol, but if you are low carb this adds more complexity (no beans, legumes, grains i.e., quinoa). I don't want to suggest any people I follow because I'm not sure about your food preference. My stack in the morning includes creatine -Bulk Supplements- and that is something you might want to investigate (but following Dr. M. you are probably using creatine and working on keeping your mitochondria happy).
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Your post is an ongoing question for me. I don't want to overwhelm you and it is really an individual decision as to what is best for oneself. I hesitate to suggest....even though this could be a very lengthy discussion. Stay strong and in good health! -
@TrenerMedyczny - Not sure why you asked Why are you looking for anyone else who does IF/fasting..... thought the community was for support and I'd like to meet others going through a similar journey. Not sure how to take the tone that started off as, but I may be misreading it. ANYWAY.... I AM at a calorie deficit every day. I still am not losing weight. That's why I had so much bloodwork done to find out the issues stopping me from losing weight.
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@Phoenix4life Hey there! I've never done a water fast but interested in hearing how it helps you? Sorry I've been MIA, my sister decided to get married last minute and have a giant wedding so since I joined on here up til last week I was helping her plan and execute a wedding with a bridal party of 12 and 200 guests lol.
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@MotherDragon I'll buddy up
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@Phoenix4life do you take supplements? If so what?
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Sorry everyone, as I mentioned....right after I joined this my sister decided to plan a last minute big wedding so we had a couple months to throw it together and just getting my food log in everyday was hard enough lol. Wedding over, so now I have free time again! So....the IF.... I am absolutely in a definite every day but trying to figure out how to help my sleep apnea to try to stop the cortisol overload from stress from not sleeping so my blood glucose goes down and I start to see something on my scale. I also am considering getting a MAD to help with snoring since insurance isn't paying for any help.