Hey guys, happy almost-weekend! Thanks for the love on yesterday’s Spring Floral dresses…I’m thrilled these style posts help inspire your closet and make shopping so much easier! I’m happy to do the research on our behalf! 😉
Today’s post has been heavily-requested for awhile, so I’m excited to finally be chatting more about my fitness, food, and wellness. It’s one of my most-frequently-asked questions, yet I’ve hesitated to share tips since I have no actual training or knowledge! I’d never want to steer you astray, or give bad advice!
So let me just preface by saying I’m not a doctor, nutritionist, fitness trainer, or any sort of expert in any health-related field. But I do know my own (over 40!) body, so today I’m sharing the foundation of my overall fitness and relationship with food.
It’s also worth noting that my mom is quite petite, and my dad was always very lean. So while fitness and nutrition play a big role, so do genetics. I also learned early on that it’s easier for me to maintain a healthy weight, than lose weight! So while my size and weight vary a little depending on the the time of year and our schedule, I strive to keep myself within a 5-10 pound range all the time.
Racerback Tank | Cropped Leggings in ‘Purple Odyseey’ (more colors here) | Sneakers | Sweatshirt | Water Bottle (this one on sale)
1. Intermittent Fasting
There are several seasons in a woman’s life when her body takes a turn…it changes in a way we didn’t see coming! For me so far, those seasons have been college life (can you say ‘Freshman 25’!), pregnancy (I carried two nine-pound babes), and turning 40. Okay, so it’s been a few years since turning 40, but there’s no question my body and metabolism look drastically different since then.
The single biggest impact I’ve seen to controlling the weight, especially around my mid-section, is Intermittent Fasting. This is the practice of consuming all your daily calories in an 8-hour window, and fasting for 16. The fasting allows your body to go into full digestive rest for 8 hours (the time after your last meal is fully-digested), which helps with weight loss, reduced inflammation, improved digestion, reduced bloating, increased mental clarity, better sleep, and reducing sugar cravings. All good things, right?!
I implemented it into my daily lifestyle a year ago, and am convinced it accounts for the majority of my weight management and flatter belly. I didn’t realize how much ‘light snacking’ I was doing after dinner, which kept my digestive system working almost around-the-clock, so just cutting that out made an almost-immediate impact. So if a 14-16 hour fasting window isn’t for you, start smaller by cutting out all after-dinner snacks.
Anything over 50 calories breaks the fast and kick-starts your digestion, so you can have water, tea, and coffee (I use almond milk and no-cal sweetener in mine) during the fasting window. I practice Intermittent Fasting almost every day, with the exception of some traveling, and usually fast from 8pm to noon…but it can vary depending on my schedule. Definitely do your research before deciding if this is for you!
Sports Bra | Racerback Tank | Cropped Leggings (on sale! more colors here) | Sneakers | Sweatshirt | Water Bottle (this one on sale)
Food Moderation
Food and diet are not an ‘all or nothing’ thing for me. I don’t eliminate any one food or food group from my diet (except maybe donuts…those are a trigger for me!), but rather I try to maintain moderation and balance.
I discovered that counting calories and restrictive dieting only makes me obsess about food, so by making nothing ‘off limits,’ I’m better able to maintain a healthier relationship with food, and therefore, make better overall food choices. I don’t view foods as good and bad, but rather better and best.
For instance, passing on the bread basket will only make me crave that hot, buttery roll even more, likely resulting in a bread binge at some point! So I’ll have a single roll (or half), satisfy the craving and not feel deprived…moderation. Or if I know I want dessert, I’ll have salad or lean meat and veggies for dinner…balance.
I also consider food as part of the experience when we travel or eat out, so I don’t restrict myself then, but rather aim for smaller portions. I also make peace with gaining a few pounds, then get back on a healthier track when we get home.
I also know that life is too short to not eat the cookie, and no one ever lays on their death bed wishing they’d been able to lose that final 5 pounds!!
No-Show Socks (the best!) | Sneakers
Working Out
For me, maintaining a healthy weight is mostly about diet, but having a healthy mind and body comes from exercise.
My exercise of choice is Orange Theory Fitness…group interval classes led by an instructor, that combine cardio, weights, and stretching. Left to my own motivation, I’d rarely work out, or would give up after a few minutes. That’s why instructor-led classes with accountability are key for me.
I strive to attend two classes a week, and walk/run the dogs and do at-home exercises on other days. Being over 40, it definitely took a lot longer before I started to see the results of working out! But more than physical changes, high-cardio workouts are essential to my mental well-being.
I’ve worked through a lot of issues on the treadmill…sometimes with tears streaming down my face! It’s the one hour of my day where my brain completely shuts off, and I focus on myself and my body. Exercising also gives me an appreciation for what my body can do, which leads to confidence. And confidence and gratitude are powerful!
Fit Tip: Of course a great workout motivator is cute exercise outfits! Zella is one of my go-to brands for the softest, best fitting leggings and tops. I love the live-in high waist leggings, especially in the cropped length. I find the leggings true to size, but always size up one in their tops and sweatshirts. I’m wearing XS leggings and small tops in these pics.
Cropped Leggings in ‘Purple Odyseey’ (more colors here) | Sneakers | Sweatshirt | Water Bottle (this one on sale)
Hydration
This is pretty obvious, and I’m better some days than others…but I strive to drink half my body weight in water/tea every day. Drinking water makes skin clearer and brighter, curbs hunger, and helps fill out fine lines and wrinkles on your entire body. It also flushes your system and aids in digestion, which leads to a flatter stomach.
I never drink soda or juice (I’d much rather eat my calories than drink them!), and usually only drink alcohol 2-3 times a month. You’ll never see me without a HydroFlask or similar in my hand!
Fit Tip: I’ve always been a Nike girl when it comes to workout shoes, but several of the girls in my class wear these Adidas. They’re so light and cushy, and I find them true to size. I wear the Zella no-show socks with virtually all my sneakers.
No-Show Socks (the best!) | Sneakers
Supplements
This one may be unexpected, but I started using Collagen Peptide a couple of years ago, and swear by the results! Natural collagen production slows as we age, so adding it to your diet helps muscles heal faster, eases joint pain, improves skin health and hydration, aides in digestion.
In not so many words, it also really helps with regularity, which leads to a flatter stomach. I put a scoop in my coffee every morning…it has zero flavor and only 35 calories (so I’m not breaking my fast).
Cropped Leggings (more colors here) | Sneakers | Sweatshirt | Water Bottle (this one on sale)
Okay, that was waaaaay longer than I’d intended, but I hope you found my tips helpful and encouraging. One of the greatest gifts about getting older has been learning to love and accept my body…for all it’s capable of and given me. And to return the favor by treating myself with kindness, both spiritually and physically.
I know this is just scratching the surface, so let me know if you want to see more posts like this…and what else you’d want to talk about!! I’m happy to expand on any of these elements, and would love to hear what’s part of your get healthy/stay healthy routine!
[Shop My Workout Style]
*Photos by the darling and talented Mary Hafner. This post is created in collaboration with Nordstrom and ShopStyle, but all product selections & taco moderation is my own. Thank you for supporting Hi Sugarplum sponsors!*
Here’s a question – do you intermittent fast every day or only when you want to lose weight?
Most days, yes. It’s more of a lifestyle change that impacted more than just my weight. It reduces bloating, and helps me sleep better.
How hard was to to begin the intermittent fasting? I’ve been reading and thinking about it but I am hungry when I get up and have a hard time wrapping my head around working out with no fuel.
Much of it is in your mind and habit of your body…it’s trained to want something right away. If you have your morning drink and wait a bit, you might be surprised to see the hunger subsides. Also, if you’re snacking at all after dinner, you’ll definitely be hungrier when you wake up. I found that eliminating the evening snacks cut the early morning hunger. But it’s not an all or nothing thing…if some days I’m just really hungry, I go ahead and eat! I try to listen to my body.
I started the keto lifestyle in January and then began Intermittent fasting 16hours/8 soon after to increase health benefits. Honestly the thought of doing it was worse than actually doing it. Your body adjusts and I have a job that requires a lot of physical strength and mental stamina. I actually found myself to have more mental clarity, less bloating while doing fasting and the keto diet.
Thanks for sharing your routine- love to see more! I struggle with not having creamer in my coffee so I may be breaking my fast earlier than I think each day 🙀.
I was doing the same!! For over a year I was putting half and half and the collagen in my coffee! But I was still getting a 12-hour fast, and noticed a difference!! Now I use almond milk (only 30 calories for a full cup)…but not sure it’s worth the trade off! 😉
Another wonderful post ! Great information and inspiring ! Thank you 😊
I love Zella brand athletic wear! Soft and supportive without feeling like a tourniquet. And I love your approach to health and fitness. I think one of the best gifts we can give our daughters is not obsessing about our weight and just making better/best choices. Great post.
Absolutely!! She’s always watching me and what I think and say about my body and food!!! I know those are practices and thoughts she’ll pick up, as well!
Yes yes yes post more!! Did you go straight to 8/16 for fasting or did you start slow? 12/12, 10/14?? Excellent info for us 40 somethings!!!! Thanks for being so real!!
yay, so happy you like it!! I thought I went right into the full fasting scheduled, but turns out, I was breaking my fast every morning with my coffee! for months I didn’t know about the ‘under 50 calories’ rule, so was putting half-and-half and collagen in my coffee! (It wasn’t food, so in my mind it didn’t count, ha!) So while I wasn’t eating for 16 hrs, I technically broke the fast after probably 12 hours. And I still noticed a difference!! Now I put almond milk in my coffee (a whole cup is only 30 calories). I have to say, I do miss my rich and creamy coffee!!
I have been fasting and have been using Nut Pods in my coffee… really good!!! Both vanilla and hazelnut are very good then I just add some liquid stevia! 🙂
I’ve tried those, but like that almond milk has fewer calories so I can use more. I like my coffee with a lot of cream!! 😉
Try adding a little Oat Milk to your coffee with the almond milk. Oat milk is about 90 calories for a cup but super creamy (at least the Silk brand is) is a little goes a long way. I mix them and get that creaminess I’m looking for with less total milk than when I was doing just almond milk.
Great tip!! I do miss the creaminess of coffee!
Oat milk tastes much better, and it is much better for the environment! Read up on why almond milk is not good for mother earth. Oat milk does have more calories as Ashley said, but all brands differ so it pays to look at label. Love this post so much Cassie and the whole 50 calorie /break your fast thing is new to me. I learned a bunch from reading your post but the comment section is gold!
I was a half and half girl for over ten years! I recently discovered Nut Pods creamer and the real hero, my little mini frother. Makes my coffee taste so creamy!
Thanks for sharing your tips! What no-calorie sweetener do you use?
Truvia or Splenda
You should try the Lacanto Monkfruit. It doesn’t have the aftertaste 😉
Neither does Swerve and the granulated kind measures just like sugar 🙂
This is new to me–gonna read up, thanks Krystal and Caroline!
If you’re a tea lover, you must try hot cinnamon spice tea from harney.com. It is yummy! I don’t like adding sugar to anything but this tea is naturally sweet and smells sooooo good! Thanks for the reminder not to snack after dinner. I try to eat clean every day and then look forward to skinny-pop popcorn around 8 pm. I’ll have to cut that out! 😢
Yum, love that tea idea! Have you tried Aveda’s tea?? It’s so good, too, and needs nothing in it!! I adore that popcorn, too! I just eat it as an afternoon snack, or eat dinner earlier so I can have it as dessert! Sometimes knowing I won’t be able to eat until later the next day is enough motivation not to snack after dinner!!
I thought the same thing, I can still have it, maybe just one small bowl with lunch! Your tips have helped my mindset tremendously so thank you!
Oh my word, that Harney & Sons tea is the only thing that gets me through my fast! I actually buy the hot cinnamon sunset version because Target carries it, but it tastes the same. So good!
I was never a regular tea drinker until I found the Harney & Sons Hot Cinnamon Spice tea. That stuff is the best!
Ok, really personal but do you mind sharing your height and weight? I think maybe you have before. We are really close in age and size and you have pretty much become my go to shopping resource, but I think lately your workouts kicked in and maybe mine didn’t so I need a recheck on how things might fit me verses you size wise. I’m good with “ish” if the exact is too personal!
haha, I’m 5’4″ 120-lb. Ish. 😉
Great read! Would definitely love to see more posts like this! I am 47 and have a freshman in college and a senior in high school soon to be in college in August. So I have been dealing with the pre-menopausal weight shift, the difficulty of losing the weight, the emotions of my babies leaving me and not to mention the constant flow of money leaving the bank account…..Good times! 🙂 I do work out regularly in our home gym and it keeps me sane and prevents from even more weight gain but it isn’t enough. I have been reading about intermittent fasting so it might be worth a try. The hardest part is that we constantly have people over at our house so there is always a constant flow of food (and wine) so it is going to take a lot more discipline. Maybe this will give me something to focus on when I am an official empty nester! 🙁
I feel you, Jen!! We’re just about in the same boat!! If you can do IF some days, great! If others you have tings going on, that’s okay, too!! It doesn’t have to be all or nothing!!
Hi Jen, I am in the same exact “boat” as you, just a little older at 49. I wanted to share, one of my new habits that had the biggest impact on my weight and energy levels these past two months, has been cutting gluten out of my diet. I know, I know, we all hear about the positives of doing this. I’ve cut it out by about 80% and saw results almost immediately, from a flatter belly, to higher energy levels. Gluten helps create more inflammation in our bodies, which can add to the extra weight and just not feeling 100%. I also love me a good glass of wine, but limited that for a month to help re-set my system and it’s been very beneficial. I just wanted to share, as I can so relate to you. Take Care.
Funny because I started intermittent fasting on my own this past Monday and today I read this. I’m currently doing16/8 too and I must say it’s very easy to follow for my lifestyle (I already didn’t eat until around 9 most mornings but I did also have a thing for late night snacking). We’ll see how it goes in the long run (also I’ll be able to start biking to work again once that elusive spring decides to finally get to Canada!!! We seriously had 10 cm of snow, again, 2 days ago. We’ve legit been under snow for exactly 5 months now! Sick of it!!!). And I concur, exercising is 120% better with cute workout gear (and I’m also a nike running shoe girl as well, always get new pairs at the outlets near my place where I can get a previous years’ pair for 50$). And I do like these posts 🙂
Thanks so much Caroline!! Would love to hear how you like the IF after a few weeks!
Love this post! I am almost 40 (when did that happen??) and love reading about mom’s who have figured out an overall healthy lifestyle – vs fads, diets, complicated meal plans, etc. Thanks for sharing this! Another example of why yours is the only site I truly come to for every single new post 🙂
Thanks so much, Sarah!! I’m thrilled to hear that! xo
Great read! Personal and honest! I can vouch that this girl has always had a darling small waist and nice plump round booty. Also the years and tacos have been good to her. Some of us have to work harder! Me!!! Xo.
Maybe my math is wrong, but wouldn’t a 100 pound person need to drink 96 cups (@ 8 ounces each) to consume half their body weight in water/tea?
50 pounds =767 ounces, devided by 8=96
96 divided by 16 waking hours is 6 cups per hour. Can you really drink a glass of water every 10 minutes all day long? I’d be in the bathroom half the time, LOL.
Sorry…half my body weight in ounces. So 60 ounces of water/tea in a day! I keep a water bottle and drink 3-4 of them…totally doable and without being tied to the bathroom! 😉
Oh thank God!
Thank you, this is so helpful. I’ve been hearing a lot about intermittent fasting, and you’ve convinced me to try it. Are you not absolutely starving by lunchtime though? I’ve also been looking into Orangetheory since I know a few people who are looking really good since starting! Can you be anonymous in the back and just work hard, or do they call you out?
Some days I’m hungrier than others…and if I’m really hungry, I eat earlier. I listen to my body and go by what it needs vs what my mind is telling me it wants. Also, if you eat dinner earlier, you can break your fast earlier the next day. You can also start with a smaller fasting window, like 10 hours. The no eating after dinner will make a huge difference! As for OT, you do everything at your own pace!! No one looks or judges your weight choice or speed on the treadmill!! there are people of all levels in the class!
I go to OT too. I totally agree. I never feel like it’s a competition or I’m being judged. I do feel the comorodery and the encouragmenr from the group. I also go twice a week. Would love to go more but twice works well for me.
I loved this post, please do more.
I loved this post! Thank you for sharing! Having my own over-40 body, I, too, have quickly realized how my metabolism has changed (almost overnight) and the things that used-to work no longer do. Intermittent fasting is something I have heard a lot about in the past year. I’d like to know more about how that works. Did you jump right in cold turkey with eating from noon to 8 p,m.? How do you stave off hunger in the morning? I’m up at 6 a.m. and don’t know how I’d make it until noon with no food!
You can def adjust the window to what works best for your schedule! Maybe try eating dinner earlier so you can break your fast earlier. My window slides from day to day depending on what we have going on. Also, some days it’s only 12-14 hours and not 16. It’s not something I make rigid, because then it feels like deprivation. As for the morning, my coffee has almond milk and a scoop of collagen, so that holds me awhile…and of course all the water and tea you want! Some days I’m starving by the time my fasting is over, others it’s no big deal. I try to listen to my body and give it want it needs vs what I want. Does that make sense?
How much of the almond milk do you put in your coffee?
A lot!! 😉 I like my coffee pretty creamy. The unsweetened almond milk is only 30 calories for a full cup…I probably use half a cup or so? I don’t count the calorie down to the single digits, but don’t consciously choose creams and sugars that put me way over either.
Yes, that makes perfect sense! Thanks again for sharing and definitely include more posts like this. It is wonderful to see so many other readers chiming in and relating!
What is the collagen you use in your coffee? :))
Would LOVE a “what I eat in a day!!!” 🙂
I can do that!! I should probably do a few, since some days are significantly healthier than others! 😉 Balance, right?!
I second a request for a post of some examples of what you eat in a day/week! This post has been SO helpful to this mom of 3 littles who just turned 40! Looking for all of the health and fitness advice for this new decade! Thanks Cassie! 🙂
I’d love that too. Your toast with avocados and eggs was a great idea! I just started FWTWL. The IF is not as hard as it sounds. Thanks for this post. I love OT as well.
What is Fwtwl???
Also, SO hoppy to have read this post and all the helpful comments. I have just recently heard about IF but quickly ruled it out for me because I didn’t think I could stick with a schedule of only eating between 12 & 8 every day. This maybe should have been obvious, but to hear the hours can be adjusted depending on the day and to know it is still effective even if not always done 16/8 is so helpful. And very happy to hear from other readers that they’ve had good results. I too would love some post about a typical day’s food intake, not because I need you to menu plan for me but just because I’m curious if you basically fit 3 meals in to those 8 hours. Or if it’s more like skip breakfast and do lunch/dinner as normal. Thank you for sharing all of this and for taking perfectionism right out of the equation!
Thanks so much, Molly! I’m thrilled you love the post! FWTFL (Faster Way to Fat Loss) is a weight program that includes fasting, but also counting foods and carb cycling. People have huge success on it!
I think you are cute as can be, and I love that you aren’t afraid to mix patterns and wear bright colors. That is definitely a struggle for me, and something I am trying to do more of these days. It is a little intimidating to start “stepping out of your box” if you wait until you are 42 years old!! I just want to say Thank you for mentioning that genetics plays a role. It is important for some of us to realize that while exercise and food choices are very important, sometimes you can’t outrun genetics! Your father was lean and your mom is petite. My mom is petite, but my dad has always been”chubby”! Thank you for your honesty. This is one of the reasons that Hisugarplum is one one of the few blogs I still read consistently after a few years. Love your style!
Thank you so much, Jen!! I’m thrilled you still find inspiration here! xo. C
Hi Cassie! I read all of your blog posts, but rarely comment (I’m sorry!) But I wanted to let you know on this one, that it really IS encouraging! I have recently started exercising again and in just 2 weeks could already sense the difference in how I felt! I started the intermittent fasting this week and agree with you that the hardest thing to give up was snacking at night! I’m not a breakfast gal anyway, so that isn’t too difficult. I like what you said about moderation! I feel the same way, if I tell myself that I cannot have something, then chances are I will be obsessing over it and thus begin to binge it!! And I will not pass up a cookie!! Especially if it has frosting on it!!! LOL! My problem has always been portion control. So now that I am moving again and feeling better, that won’t be as difficult- like you said, in moderation. And of course traveling is also a lot about the food!!! 😀
Thanks for sharing your routine! It gives us another perspective to consider and not feel bad if we’re not all hard core! (and I am 47- and it is more difficult , but so worth it!!)
I’m so happy you liked it, Joni!! I have noticed that the more I exercise, the easier it is to make better food choices…I feel too good and strong to put crap in my body! As for portion control, I use a smaller plate…that way you can pile it up and not feel like you have piddly portions! (Those huge dinner plates are deceiving!) xo. C
Thanks for sharing! When do you work out? After 12nn when you’ve had something to eat?
No, I work out in the morning, but several hours before breaking the fast (too close to noon and I don’t have the stamina to keep up). When you exercise on a completely empty stomach, your body has to access fat and sugar stores for energy, rather than using the snack you just ate! So your workout is more impactful!
Admire you for the intermittent fasting, although not certain if I could do that. I am on a low calorie diet (under 2000 calories per day) but need at least 300 calories in the morning (a smoothie) for stamina for my early morning start daily schedule (I teach full time college level plus administrative load.) Do an energy bar (high protein) lunch and a normal dinner. How do you have the energy for the high intensity work out on the fast? I need to wait until all calories for the day are consumed before my treadmill workout or just do not have the energy to complete. Suspect I am at your mama’s age. Would love to hear about her workout routine. Maturity does require a bit more of a restoration period.
I only do high-intensity cardio two days a week, so I am able to rest and recover between. I also work out earlier in the morning before I get too hungry. Sometimes I feel a difference in my stamina, but also working out on an empty stomach means your body is accessing fat stores for energy, as opposed to the snack you just had!!
I loved this post! Any chance there’s any books on intermittent fasting you would recommend? My doctor suggested me changing to that lifestyle!
I just googled it and read a range of articles! I didn’t find anything that didn’t reinforce the benefits!
The obesity code – is a great book that goes into a lot of the research behind IF. 🙂
Cassie! Thank you for this post. I love the idea of the collagen in the coffee. That little bit of protein might be just what I need to hold off on eating anything before 11:00 am. Great idea! I have a personal question-what is your go-to for undergarments under leggings? Do you have specific brand that doesn’t show lines. I spent a good amount of time looking for the right undergarments for some of my thinner leggings and came up with a couple of options but they are not perfect. Maybe this is too personal, if so, that’s okay and thanks for sharing your routine!
Is there anything too personal around here!? 😉 I love these undies for everyday, and even under leggings: https://shopstyle.it/l/1WXS
Also just started wearing these under really fitted leggings (like compression for running), and they have zero seams! https://shopstyle.it/l/1WZI
Thank you! I love these options. Ordering them now!
I’ve been intermittent fasting for a long time now. I read it as anything with calories breaks the fast and even non-calorie items like artificial sweeteners can too, as they spike insulin so are considered “fast-breakers”. I highly recommend reading Delay don’t Deny. It took me a while to drop the Splenda and milk in my coffee but I noticed a real difference in the ease to drop and maintain weight when I really do “clean fast”. Even lemon in water is borderline for breaking a fast. I also like the book Z-fast which has me sometimes doing 24 or even 36 hours fasts. Good luck to all. The best part of IF is that when you eat it is pretty much whatever you want eat rather than restricting which is no fun. Kelly
Thanks for the tips and suggestions, Kelly!!
Hi Cassie!
Just love you and your mom! You are both adorable! I have been doing intermittent fasting for about four years now, and it is the key to staving off the menopausal weight gain. I’m 53 years old, am 5’4” and fluctuate weigh between 108-110,with a flat belly. I also have been doing collagen for a few years and no one ever thinks I’m over 40 ish! I need to work out more, kind of stopped doing anything but walking/running, so you have motivated me! I love posts like this! Keep,doing what you are doing, you look great!
Amazing testimony, thank you for sharing!!! I’ve heard IF is great for helping to keep hormones balanced as we get older, too. How much collagen do you use? I’m currently at one scoop a day, but wonder if I need to increase. I think the serving size is 2 scoops.
Great post, Cassie! I’ve only been IF for about 9 months, but echo Colleen’s thoughts on hormone balance! My peri menopausal symptoms (I’m turning 51 soon) are so much better! I’ve also been using collagen about 2 years. I’m not sure I see it in my skin, but I do in my nails! I smashed 2 finger severely in 2001. One continuously split at the injury for 16 ish years! My nail no longer splits! I use 2 scoops daily 🙂
Thanks so much for the insight!! Would you mind elaborating on how the collagen has helped with your menopausal symptoms? Like the specific differences you’ve seen? I’d like to take a more natural approach when the time comes! xo
I rarely have hot flashes anymore and I am sleeping much better! I’d been getting headaches & those are gone. My mood is much more even… My entire life I’ve rarely been a “moody” or grumpy person, but oh my, that changed with pre menopause! The “grump” would come out even when I was trying very hard to not be grumpy! We went to Hawaii for a month last December and I was fairly inconsistent with IF then & for a few weeks after. Some of the sleeplessness & moodiness came back, but is now better again since back in my routine. Plus I just feel better in general when I’m intermittent fasting.
That is amazing!! Thank you so much for sharing!! xo
Hi Cassie! Great post. I’m in menopause due to surgery. I took estrogen for five years, but decided to go off of it. Now, I use a supplement called maca root to control my hot flashes. It really works! Had I known about it sooner, I probably would have skipped the estrogen. I also drink collagen powder in my tea, about two scoops a day. I appreciate that you say that exercise helps your mental health. I walk every day and it has kept me off of antidepressants through some really dark times in my life. I would love to see a “what I eat in a day” post, too!
Love you, Cassie! Can you link to the collogen you use? I don’t drink coffee so what else can you add it to?
thanks so much, Claire!! I fluctuate between a few brands (there doesn’t seem to be much difference), but this one is consistently better priced: https://amzn.to/2D9knVQ
Cassie,
I’m confused now. Collagen does have quite a few calories. The one you linked is 40 calories a scoop? Thoughts?
I fluctuate between two brands…one has 35/scoop and the other 40/scoop. And I add almond milk, which is under 10-20 calories to coffee (no cals)…so still at 50 calories total!
Are you saying you do an hour on the treadmill every day?
No, I do Orange Theory two times a week, and that’s about 25 mins on the treadmill. Other days I walk/run the dogs…but def not every day!
Hi there! Just wondering what collagen peptides you use?
Thanks!!
Cassie
Hi Cassie! Here’s the link: https://amzn.to/2ULOFbq
they have no flavor at all, and dissolve completely!
I just ordered the collagen! You all have convinced me to try the IF, the morning coffee is going to be a problem I will have to figure out!
Yes, I definitely went through a few creamer options. I still miss my rich, half and half morning coffee, but the trade off has been worth it! Measure out your coffee additions, you might be surprised how much you can get for 50 calories!
this has been an excellent post. I have never heard of intermittent fasting before. Have been a WW lifetime for almost two years. Always interested in the science of nutrition. Could you add your mom’s exercise and diet regime. She’s closer to my age. It would be great to hear what she has to say.
Thanks for all you do.
Yes, I too would love to learn your mother’s exercise and diet routine! 🙏🏼💐
I loved this post, Cassie! As a 20-something I will appreciate my “under 40” body as long as I can! I’m currently training for my second marathon and I love staying in shape through distance running. Really enjoyed reading this!
Thanks so much, Addison!!!
Love this post! What’s your favorite Almond milk? So many choices out there I never know which one to try with my coffee. Unsweetened, sweetened, unflavored, vanilla? Also, would the almond milk flavored creamers be a deal breaker with IF? I’m trying to reduce my creamer and sweetener intake and finally need to give other sources a try.
I just started using the unsweetened almond milk, it only has 30 calories for a cup…so I can put quite a bit, plus the collagen, and not go over 50 calories. I was using Nut Pods before, but they’re not as easy to find, and I didn’t love the flavor. I might experiment with a few other things, but I don’t care for flavored coffee, so that limits me with the different creamers.
So interesting, this concept of fasting. Have read it’s good to give your GI tract a break like this.
I graze all day long (moo!), but this is doable. I also line up a few whole foods on the counter and get through those everyday.
Found that giving up dairy made the pounds drop off.
I wish I was 120lbs. Ahem.
Love that idea of setting out clean food for the day!!
Hi Cassie! I have seen a lot of hype about IF. There are programs you pay for to learn how to eat and count macros and all that. That just seems like a lot. I’m 45 with a 7 yo, 6 yo, and 3 yo. I homeschool and I don’t think I could keep up with all that. You didn’t mention anything about following a program like that so do you just fast and try to eat healthy? Thanks! 😀
Hi Robin…I’ve actually tried those before, but found that tracking food and counting calories only makes me obsess about it. And for me, that can be unhealthy, because I’m constantly thinking about food, and what I can and can’t have. So for me, moderation and balance gives me a healthier attitude about food for long term lifestyle. I don’t doubt those programs work, and I could probably lose weight, but I don’t want food to become that big a part of my life. I hope that makes sense!
Thanks for the feedback! The money spent and time tracking all of that was really a big factor in making me hesitant to try IF even though I kept reading about all the benefits. I love hearing that all of that is not necessary to have results. Thanks for this post!
This was such a timely, encouraging post! I have recently started a 16:8 IF protocol but other than the researching and reading I’ve done, I’ve not really met any “real life” people who are following a similar plan. (I realize we don’t actually know each other in real life, but you seem pretty real so I’m going with that). 🙂 It helps to see someone close to my age (I’m 49) doing the same thing with success. I actually don’t find the plan all that difficult-it’s already become quite natural for me to wait to eat until noon or so. And I’m not an evening eater so I’m usually done with food by 6:30pm. I do allow myself one glass of wine a few evenings a week but I still make sure it’s within my 8 hour window. I can’t say yet if it’s having any great effect but I feel great on the plan and find it easy to stick to-so we will see what happens longterm with some consistency and time! Also, a book I found super accessible and helpful was The Laid Back Guide to Intermittent Fasting by Kayla Cox. It doesn’t sound like you need the info but it might be a good starting place for anyone else looking for info. I really enjoyed it!
Thanks so much, Lori!! Check out the other comments from readers doing IF, too! It’s so encouraging to see the impact it can make!
Do you work out on an empty stomach and then break your fast after your workout? I feel I would have a hard time working out an empty stomach. And also could you go through a day of post on what you would typically eat in a day and what calorie range you might stay in? Thank you for such a great post 😊
My high-intensity workouts (orange theory) I do before breaking the fast. When you workout on an empty stomach, your body is forced to access fat stores as opposed to the snack you just ate! But if I wait too close to noon, I don’t usually have the energy to give 100% to my workout…it’s a threshold you kind of figure by trial and error. As for calorie intact…some days it might be as low as 1200, and others it’s 2500! It literally fluctuates based on what we’re doing, and part of the balance! 😉
I can attest that it’s possible to workout without eating first. I am a runner and have run four full marathons. I don’t like running on a full stomach and do all my long runs (10+ miles) first thing in the morning with no more than a banana, water, and an energy gummie every 3-4 miles. I haven’t tried IF, but am going to start after reading all these positive comments. Thanks!
Love to hear about the IF…I’m 51 and started back in September as a way to lose some of the menopausal weight gain and issues that had seemed to creep up. It literally was the only thing that worked and I lost 15 lbs in 2 months and have keep it off! I usually do black coffee first thing then add in a bulletproof coffee 2 hrs later. I’ve read the bulletproof coffee does not raise your blood sugar so does not count as breaking the fast. It has changed everything about how I feel! I would encourage any woman over 40 to try it! So glad to her your experience and I just ordered the Collegen peptides to add as well. Been wanting to try them too. Thank you!!
Thank you so much for sharing your experience!! I’ll have to look into the bulletproof coffee!
I second bulletproof coffee. The benefits behind IF is to keep your body in ketosis, or fat-burning stage (which is why IF is common among those who follow a Keto diet). I don’t personally follow Keto 100% but do IF with bulletproof coffee in the morning. When only fats are added to the coffee, insulin isn’t stimulated and you remain in ketosis. I personally love to blend (about 20-30 sec) hot coffee with MCT oil and a small tab of grass fed butter – it creates that creaminess many of us enjoy.
Hi Jill! I am struggling with peri menopause weight gain. It is so hard to drop the weight now. How many calories do you eat in a day? And do you do 16/8 as well?
Thanks for this post Cassie! I need to try this.
Great post! Any link for those all black aviators! LOVE!!!!
Yes ma’am!! https://shopstyle.it/l/1Xnr
Hi Cassie,
I enjoyed this post. I have a couple of questions–Orange Theory doesn’t exist where I am, so what exactly are you doing 2x/week ? 25 min treadmill, and what? Perhaps I can create my own circuit?? Also if I’m not a coffee drinker but just a water drinker, could you imagine using the Collagen peptides in your morning water?? I check your blog throughout the week– have you written up about Exuma and what airline you used at what USA locations and how to get to Exuma and etc? Did you plan out the trip yourself or use a travel agent? Would you stay at the same accommodations or a different one next time? I’m wanting to get there and see those beautiful waters and stand on that sandbar—and snorkel. Perhaps, the post is still coming. Have a beautiful day!
Hi Mimi!! Yes, Orange Theory is interval training on the treadmill, rowing machine and weights. Every class is different, and they bring your heart rate up and down for the 50 minutes. You could def do something similar on your own! I don’t know about putting the collagen in water…it has no flavor, but still. You can put it in food or any hot/cold drink! As for Exuma, YES…still working on getting that full recap together! We flew from DFW to GGT on American and stayed at the Grand Isle. I’d def stay there again, but depending on their rates, I might look into a house next time, too!
They also make the peptides in capsule form.
Thank you for sharing your fitness/diet routines! I haven’t tried IF but I will look into it! I just wanted to recommend my favorite fitness class, too. I’m 52 and love working out at Pure Barre. Their workouts are mainly focused on core-training and strength but they target all those tough areas women worry about, especially as we age! I find their classes are a great addition to my cardio workouts and I really have seen a big difference in muscle tone since I started!
I’ve heard great things about those classes!! Would love to incorporate something like that in my routine, too!
Thank you so much for this post! You look amazing! I am same age and recently started IF. How long did it take for you to start losing weight? I’ve been doing it for about 2 weeks and am. surprised that the scale hasn’t moved. I eat “clean” 80% of the time.
Thanks so much, JC! So honestly, I never weigh myself. Especially now that I exercise fairly consistently and do IF. I just know I FEEL good. I gauge my ‘weight’ by how my stomach looks and my clothes feel. When I start to bloat or my clothes get tighter, I clean up my diet a little more consciously. Maybe the scale hasn’t changed, but how do you feel??
Cassie – you’re the main reason I even tried OrangeTheory Fitness 16 months ago. Didn’t know you were doing Intermittent Fasting but if anyone is reading this and is on the fence DO IT. I feel better than ever. I’m pushing 50 (in Nov 😳) I fast 16/8, I exercise at OrangeTheory or a quick 15-20 heavy lift session at home, and I definitely hydrate 3/4 -1 gall per day. And let me tell you…..My.Body.Is.Loving This. I still have red wine 3-4 nights per week and treaty myself to chocolate here and there. But the crazy thing is you get to a point where you really don’t even want processed food or tons is sweets. Thanks Cassie for your platform and inspiring so many of us. Ooooooooh the absolute best part is -I DO NOT WEIGH MYSELF ANYMORE!!! Let that $#!t go!! We are not numbers on a scale people. We are better than that. Happy Thursday and happy life😍
Katherine Jones
Yes ma’am…PREACH!! Thanks so much, Katherine!! I need to be better about the water, and working out on non OT days! But agree about the scale…I don’t remember the last time I stepped on one. When you feel good in your skin, it doesn’t matter anymore!! Such an amazing sense of freedom.
How can I love you any more?! You are seriously my guru and then you did this post and I am so excited! When I turned 40 I feel like the entire game changed overnight with my weight! I am going to start this IF tomorrow!!!!! Thank you! I love your post and all the tips everyone is sharing!!! Much love from Oregon!!!!! 💗
Thank you so much, Heather!! I’m thrilled you find inspiration here! Let me know what you think of the IF!! xo
Great post! Would love to see more fitness posts, especially what you eat a in a normal day. I’m going to try the IF and just ordered the collagen you recommended. One question I have about the fasting…I drink one cup of hot tea every morning with 1T almond creamer. It’s 30 calories. Would that be breaking the fast? Thanks so much for all your posts. Love your style and personality!
Thank you so much, Blakeney!! As long as you keep your tea under 50 calories, you’re still in fast mode!
Thanks for sharing! This was so helpful. You are a beautiful woman and your blog is a delight. We appreciate your honesty and transparency. I rately comment but wanted to thank you.
I have tried IF in the past but am finding that I may need to do it on an on-going daily basis to maintain otherwise the weight creeps back on. For your readers who are super hungry in the morning, their 8 hr eating window can start early and end earlier. Thank for the collagen tip.
Thank you so much, Yelena!! I so appreciate your kind words!! xoxo
Great post. Would love to hear about what you tend to eat during the 8hour window.
I don’t drink coffee only water. How would the collagen work in that you think? Is your Hydroflask the 21 oz or the 40oz. I like the lid yours has been kind find one in the 40oz size. Love your blog thank you!
The collagen doesn’t have any flavor, but I’m not sure how it would look in water! You can put it in food or any drink!! I love this hydro flask bc of the pop-up straw…so much easier than unscrewing a cap. #itsthelittlethings 😉
They do sell the collagen in capsule form so you can just swallow them down.
I am 52 and started intermittent fasting a year ago. I lost 40 pounds in 9 months and have been able to maintain my loss. Like you, I’ve found I actually have more freedom in what I eat because I am not in “diet mode” and focused on what I can’t have. No particular food is off limits for me, but I do try to keep to reasonable portions . For anyone interested in the science behind IF, I recommend Dr Jason Fung’s book, The Obesity Code. This is the book that got me to give up my diet cokes after drinking them for 40ish years! (Ok, it was tab back when I was a teen). IF is definitely a lifestyle for me and I love that I can even manage it when I am not at home.
Yes! Well said…I feel less pressure to make constant ‘good’ food choices with the fasting. Not that I binge pizza for the 8 hours, but there’s less room and time to eat bad stuff! ha! I need to check out that book! Fortunately, I’ve never been a fan of diet sodas, but I have friends who struggle to give them up! Thanks for the insight and book tip!
I absolutely loved this post so thank you so much for sharing. I’m about your she also and have been doing intermittent fasting for about the past year and have lost weight but still can’t wear a 2 piece! Ha But you look amazing and I would love to see more posts like this especially things like what you eat, exercises you do not through orange theory, etc. Looking forward to more!
I was so excited to see that you posted about this!!!! You always look amazing, but I can tell you’re always busy as well😉And I think, how does she stay so fit with all the travel??!! I follow a low calorie diet (for now trying to lose a few pounds from being inside all winter) and I exercise on the weekdays. It is so easy for me to eat healthy on the weekdays because of my strict schedule with three girls. And I indulge a little on the weekends. But I think I’m going to try this Intermittent Fasting once I’m done losing my “winter weight”. I really struggle with maintaining weight and I’m finding that it’s definitely harder to lose weight than it used to be (I’m 36) So maybe the IF would help me maintain. Seems to be more of a lifestyle change. Thank you so much for this post. Would love to see a general “what you eat in a day” post.
I also recently started IF. I use one scoop of collagen powder and 1 tablespoon of the nut pods in my morning coffee. What makes it extra special is this frother I found on Amazon. I love it so much I even travel with it. It makes hotel room coffee so much better!!
PowerLix Milk Frother Handheld: https://amzn.to/2X3yyDn
I hope that link works…I’m not too tech savvy😆
It makes my morning coffee such a treat!
I also didn’t know about the 50 cal rule. I just checked and I am under that with my collagen and creamer. I totally agree with the other suggestion about the hot cinnamon tea from Harney and Sons. That is my treat throughout the day. I love it!! Love your blog and how honest and relatable you are!! Happy Friday!
Yes!! I froth my milk too…and it makes the coffee feel a little more special. I need to look for that tea!
Thank you so much for sharing your routine! I’ve been so interested in doing the IF and all your information has me ready to start!’ Yay! I’m 56, a 5 year breast cancer survivor, and ever since chemo I have done nothing but gain weight and feel soooo tired. You’re so inspirational and I love ALL your videos. You and your mom are just adorable!
YOU’RE inspirational, Shari!!! You’re a soldier for surviving and beating cancer!!! Lots of love to you! xoxo
I got a Fitbit for Christmas after seeing how it motivated my hard-to-get-moving big sis. Anything that got her to voluntarily walk was worth looking at. I always aim for 10,000 + steps per day and find it easy to get on my gym days and a little harder on weekends if we weren’t taking a long walk. I’ve been averaging 11,000 to 12,000 and loving it.
Hey, whatever keeps us moving! I have tried IF briefly and will look into it again. I like the “nothing off limit” aspect. I did give up sugary desserts till Easter (okay, a few cookies snuck through). I may decide to limit them to twice a week after Easter. I’ll see how that goes.
A Beachbody eating plan I’ve done, suggests using a teaspoon of coconut oil in coffee to give it that richness. Also, a sprinkle of cinnamon can be used. I was a milk with coffee gal and it wasn’t to hard to adjust to this. It. Changed how I drink my coffee. I now use just a splash of milk or black. I’m definitely planning to try the Intermittent fasting!
Thank you! Thank you for caveating that you’re not a nutritionalist, etc. you might consider “guest” experts on your blog to provide some expert advice that enhances your awesome advice?
Thank you for sharing what you do. I hadn’t heard of IF before and will be looking into it. I really loved everything in this post and also the comments following.
I’m over 50 and have added yoga to my routine to maintain flexibility and range of motion which is critical. Check out Liquido for some really crazy, fun, high quality workout pants – key is that they somehow don’t allow dog hair to stick to them!! (They don’t advertise that but it my experience as mom of two German Shepards).
Thanks again. I reallly enjoy your posts! You do an amazing job and I’ve recommended you to lots of friends.
This was super helpful. I’ve tried intermittent fasting and it definitely works. I need to get back on it. Hydoflask has 40 ounce options so two of those and I get my 80 ounces I need (b/c I’m 160 pounds:). Like you, I’ve found calorie counting is too hard–especially when it comes to adding dressing and condiments to things. It’s just a pain! I like the moderation and time limit + water approach way better.
I loved this post! I ordered the collagen and can’t wait to see the difference. You also have me thinking about trying IF, would love to hear more on it. I love all your “stories” on Instagram, you’re so fun to follow!
Thank you Cassie for such a GREAT post! I was wondering what did you did to help with IF? I’m looking to incorporate this in my current lifestyle. I, however, eat breakfast at 6:30…but that can obviously be changed. It would be the hardest for me because I’m so used to it.😂 #alwayshungry
Thanks again!!!!
Thanks Angie!! Just start small…first with no eating after dinner. Then start pushing your breakfast back by 30 mins every few days. You’ll get there! But I always listen to my body, and never let myself feel miserable. Some days/weeks I’m just hungrier, so I go with it!
After reading your post I started doing this and I’m already down 3 lbs! I also just feel so much better and I have more energy! You’re the best for sharing all your ideas with us. 💗
That’s amazing!!! I’m so happy to hear you’re feeling good!
Hi Cassie, Love your post! Intermittent fasting works because it keeps your insulin hormone low for a long period of time. Low insulin =fat burning, high insulin =fat storage. Dr. Jason Fung explains the science behind IF in his book “The Obesity Code”. Sometimes knowing the “why” helps you stick to the plan. My husband and I have lost 12 pounds since Christmas with IF (no calorie/food restriction, no exercise). Thanks for bringing awareness to IF. We have been given wrong information about how to maintain a healthy weight for decades (low fat, small frequent meals). My husband is an ER doctor and I can tell you that even the medical community has been deceived. He has changed his opinion on fasting after reading Dr. Fung’s book and seeing results in his own life, mine and several of our friends. Keep spreading the word on IF, it is life changing/saving!!
Thanks so much for the info! I def want to check out that book!
I hate to ask such a personal question, but here goes…what do you do to keep the booty lifted? It’s such a struggle as we get older! Do you do specific exercises for that?
Haha…it’s totally okay!! We do a lot of running, incline walking, squats, etc in Orange Theory. I think it’s a combination of all sorts of exercises that help to lift it. It’s definitely a battle against gravity!! 😉
I felt the need to weigh-in on this convo (haha pun intended!!) I love your blog, your style and I feel as though you’re my personal shopper as I’m the similar height, weight and size as you are. I am 52 and have been an active/fitness person all my life. I love working out, running & cycling. A couple months ago I started IF and I don’t eat before a workout, but I workout first thing in the morning. About a year and a half ago I started training with a small group of girl friends and a trainer. We do strength training, HIIT, interval, etc. With the nutrition coaching of my trainer, I started tracking my food, calories and macros (via My fitness Pal app). This was eye opening. With some tweaks to my eating plan (dislike the word “diet”), I have shifted to lower carb, higher protein. This works for me. I also do carb cycling (high carb days and low carb/high fat days). I also feel eliminating certain foods only makes me want them more and I believe in moderation. I’ve lost body fat and have become leaner. I don’t track my food all the time as I’ve learned how to maintain. I think it’s also a good idea to change your eating plan occasionally to “trick” the body so the body doesn’t get used to one plan and therefore becomes ineffective. I do food prep so I have the right choices handy. Fitness is the fountain of youth!! You look fabulous, what you’re doing obviously works for you!
This was an awesome post! Thank you! And I am so thankful to read about a healthy attitude towards food – not one that is distorted. As the mother of a 16 year old girl, I have found it challenging helping her to navigate her views about her body, as there are so many negative views out there in regards to food and body image amongst teens – cue social media (believe me, they will encounter this among their friends, and in sports and school, regardless of what they see or have modelled at home). I have been really trying to encourage the same view you have towards food in my own family. You will see the benefit of promoting that view for your own daughter once she hits her teen years. I really appreciated this candid post. And I love your noon to 8 p.m. eating time, as it means you can share those meal times with your family, and model healthy eating behaviour for them. I love your blog! Very inspiring.
I love this post Cassie! I hope I look as good as you in my 40s and I love hearing your perspective. It helps me see how the habits I’m building in my 20 (okay, almost 30)s might look in a few years!
I am the same when it comes to fitness – my head gets in the way of what my body can do as the OT coaches would say. I get on a tread by myself and 5 min later I want to quit. But I found the classes as a founding member of a new studio and MAN do i love it. I go 5x/week and feel stronger and healthier than I have my whole life.
Something random to add to the convo – supposedly working out “fasted” helps with performance and fat burning. I tried IF and it never stuck for me since my schedule varies so much but I do just have black coffee before class for the days I go at 6 or 7 and feel a difference in energy and just how into the workout I am from when I go after work. I’m not an expert either, just something for others to look into if they feel like switching things up.
Great post! I just started orange theory 3 months ago and I’m obsessed! I haven’t worked out on a regular basis in many many years. I’m closer to 50 than 40 and I knew if I wanted to maintain my weight and still pretty much eat what I want I would need to get moving. OT is the perfect fit for me. I’m curious about the intermittent fasting. I don’t seem to be losing too much weight from my workouts (I do go 3 times a week) so I’m thinking I might need to change up my food intake. You’re an inspiration thank you!
I started IF close to 2 months ago and it’s a great lifestyle change. I’m not bloated, I feel thinner. The health benefits are our insulin levels aren’t spiking all day long. Those few extra hours in the morning are really fat burning. I find I’m not so hungry all the time, probably because the calories have to be consumed in 8 hours. Giving up the Coffeemate creamer really, really helped with bloating, too.
What I’d like to know in a little more detail is what type of ab work do you do?
Love your blog and you look so cute in everything!
Since reading your blog post about fitness and IF, I have since started IF. It’s been a huge game changer for me! I’ve always had stomach issue but since I’be started IF I have virtually no bloating and feel so much better in so many ways! Thank you for sharing! Also, thank you for being honest about how genetics plays a role in body type. Love your blog!
That’s amazing news!!! So happy to hear you’re feeling better!!