We’ve been talking fitness and food a lot more around here lately, and I love the conversations we have about this important topic. The older I get, health and wellness have become increasingly important, and feeling strong and confident trumps looking ‘skinny’ any day!
I shared the Five Elements of My Fitness Routine last month, with Intermittent Fasting being a key component to my weight-management success. The response was incredible, and most of you either raved about your own experience with IF, or had a slew of questions about implementing it yourself.
Clearly this was a topic y’all wanted to expand, so I asked on Instagram and Facebook, and the questions came pouring in!! I condensed them to the most popular, and am doing my best to answer them today.
But let me 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, and this is what works for me right now. I encourage you to do your own research, and talk to your doctor before deciding if intermittent fasting is for you!
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What is Intermittent Fasting (IF)?
Intermittent Fasting is the practice of consuming all your daily calories in an 8-hour window, and fasting for the other 16 hours. The fasting period allows your body to go into full digestive rest, which helps with weight loss, reduced inflammation, improved digestion, reduced bloating, better sleep, and fewer sugar cravings.
Insulin levels are low when fasting, which causes our bodies to tap into fat stores for energy. This fuels fat loss, specifically in the abdomen and around major organs. Low insulin levels also improve mental clarity!
And finally, fasting promotes autophagy, the cellular self-cleaning process, which leads to increased longevity (slows aging), and prevention or delay of neurodegenerative diseases. After losing my dad to cancer and my grandmother to Alzheimers, can you see why I’m a fan of something that could possibly alter my genetic course?!
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Did you work up to a 16/8 window, or go right at it?
I was all-in and started with a 16-hour fasting period, but did struggle a bit. I was hungry, sometimes light-headed, and even had some stomach discomfort for the first several days. (I’m sure my body had years of bad eating habits to work through!) I think I could have avoided that by starting with a smaller fasting window, like 10-12 hours, and working my way up.
Do you have to do the same 16/8 hour window every day?
No, that’s one of the things I like most about IF…it’s so flexible! My eating window is typically between noon-8pm, but fluctuates every day depending on what we’re doing. If we’re out late with friends, then my fasting window starts later (sometimes 10pm!). Or if we eat early, I’ll start my fasting window earlier (which means I get to eat earlier the next day!). What matters most is the window of time you’re fasting, now when it occurs.
Do you workout while fasting?
Yes! It’s actually best to workout during the fasting window because it forces your body to access fat stores for the energy. I never ate before working out, so this wasn’t a huge deal for me, but have learned it’s better for me to work out earlier in the morning. If I work out too close to the end of my fast, I have a hard time giving it my best effort.
Of course you can work out during your eating window, too, but science says it’s more effective in the fasted state. And while I see results from just IF, combining it with being active and working out has made me feel better and stronger than I did 20 years ago!
Fit Tip: Cute workout clothes are always a motivator, too! I love the soft fabrics and sporty styles from adidas, and their prices are always on point! These shorts are so lightweight, but still offer great built-in support, and this sleeveless hoodie is darling to throw on after a workout!
Sleeveless Hoodie | High-Neck Sports Crop Top | Shorts
The adidas Ultraboost 19 are the comfiest athletic shoes I’ve tried in a long time. They have torsion spring, optimized boost, and primeknit 360 material (that hug your feet like a second skin). They have a sturdy structure that holds your foot firmly in place, perfect for sports that require a lot of jumping, and side-to side movements.
They’re also lightweight for running, and comfy for easy walks or just errands around town. They come in a slew of colors, but of course I had to have the new pink hue!
Fit Tip: They’re true to size, but if you’re in-between, I’d go down half.
What about coffee?!
Regardless of how good I feel practicing IF, I don’t think I could do anything that required giving up my morning coffee! Anything over 50 calories breaks the fast and kick-starts your digestion, so water, tea, and coffee are fine. It’s recommended to drink your coffee black, but that’s a no-go for me, so I add unsweetened almond milk and Stevia to mine.
Funny enough, I didn’t learn of this 50-calorie rule until earlier this year, so in the first 6-months of practicing IF, I continued to drink my morning coffee with a mountain of half-and-half and a heaping scoop of collagen (probably a 150-calorie coffee)! In my mind, I wasn’t eating, so I was still fasting! But I still saw positive changes and results, so that shows how impactful it is to eliminate after-dinner food.
At this point though, I’m most interested in the long-term effects of lowered insulin levels and cell rejuvenation, so I’m more motivated than ever to tap into the ‘unseen’ benefits of true fasting.
Is it something you do everyday? What about traveling and vacation?
I practice IF almost every day when we’re home, but the times are always fluctuating. That said, I don’t let it dictate my life. If my daughter makes me breakfast in bed, I’m not going to skip it because ‘mommy’s fasting.’ Same goes for travel…food is part of the experience for me, so IF becomes secondary. I consider this a lifestyle change, and some days I do better than others.
Did you lose weight?
I rarely step on a scale, so I’m not sure if the number changed, but I know my clothes fit better! And when paired with staying active, I have an overall feeling of wellness.
How do you get back on track if you have a late night out or ‘cheat’ the window?
My attitude about IF is the same as with food…there are no good and bad choices, only better and best. So while 16 hours of fasting is best for me, sometimes I can only manage 10 or 12. And that’s okay! This isn’t all or nothing, every good choice is a victory!
So to answer your question, I don’t consider anything a ‘cheat’, but rather I choose to eat at a certain time, or a certain food, and I enjoy the heck out of it! Then start again with my fasting window that night.
How do you wake up, work out, and go to work without eating a thing until noon?
When I stopped snacking completely after dinner, I realized I wasn’t near as hungry when I woke up! You know how you’re always starving after a big or late-night dinner? That goes away! I also have a cup of coffee with almond milk and a little collagen powder (more about that here) in the morning (under 50-calories!), so that usually sustains me.
If waiting until noon doesn’t jive with your schedule or work day, simply back it up a few hours by starting your fast earlier the night before. I also have gotten better at listening to my body, and if I’m feeling shaky or weak, then I eat! Again, the windows are a guideline for what’s ‘best,’ but that doesn’t mean you aren’t receiving benefits from a smaller window.
Do you stay within a calorie budget/count calories in your eating time frame?
Restriction diets paralyze me with what I ‘can and cant’ eat, and calorie-counting makes me obsess about food…neither of which is a healthy place for me. Limiting the hours I eat, rather than what I eat, has been liberating. And while I indulge in my share of tacos and chocolate, I find I make healthier food choices more often now, simply because I feel better!
I’m also better at listening to my body, and some days that means I’m eating almost non-stop during the 8 hours, and other days I only eat one or two meals.
How long did you IF before feeling/seeing a difference?
Once I got over the initial discomfort, I started seeing a difference in my stomach bloat, regularity, and better sleep within a couple of weeks. I’d advise giving it at least 30 days before deciding if it’s right for you. (And of course check with your doctor first! It’s not recommended for children, pregnant women, and people with certain health issues.)
What about it has been the biggest impact for you?
Besides feeling good overall, my stomach is much less bloated, I no longer get a mid-afternoon slump, and I sleep like a log! But also, IF has given me a better sense of freedom and healthier thoughts when it comes to food. It matters more when you eat than what you eat, so I worry less about what I ‘should’ and ‘shouldnt’ eat, and focus on what I enjoy and what makes me feel good.
Sleeveless Hoodie | High-Neck Sports Crop Top | Shorts | Socks | Sneakers
How do I start?
Just start! Pick a time tonight after dinner, and stop eating (water, tea, and coffee are okay). I didn’t realize how much after-dinner snacking I did until starting IF. But even healthy snacks keep your digestion burning, so simply eliminating that made a huge difference for me! Try 8 or 10 hours tonight, then work your way up. Take a day off if you need it. Again, find the way that’s right for you, and know that every step is a victory!
After almost a year of practicing IF fairly consistently, it’s made the single biggest impact I’ve seen in controlling my weight, especially around my mid-section. Even more than calorie restriction or working out. My fitness and wellness is always a work in progress, but I feel strong and confident in my body, and that’s as much to do with maturity as it is knowing I’m taking care of myself.
Heather on Facebook expressed it so well, “I’ve been following the 16/8 rule since your first post. I feel 1000x better! I’m someone that has had stomach problems all of my life and this has helped me immensely! No more stomach pain, bloating, etc. The first 2 weeks were hard but after that, my body got used to it.”
I still have so much to learn, and am motivated to dig a little deeper in to this new-to-me concept. Have you tried Intermittent Fasting? Did I answer all your questions, or are you still wondering?
Shop my activewear looks below, and find more sporty styles and a huge range of sizes at adidas.
[My Cute & Sporty Workout Wear]
*Photos by the darling and talented Audrie Dollins. This post is created in collaboration with adidas and ShopStyle, but all product selections, styles and opinions are my own. Thank you for supporting Hi Sugarplum sponsors!*
I learned so much the first time you did a post on this. I really appreciate you doing a second series. I felt like I got a recap before an exam, and now I really understand it! I agree about the bloating. My tummy feels better eating this way too. And, thanks to you, I learned about the 50 calorie rule that can break my fast. Thank you for taking the time to do this Cassie!
I’m so glad you like the post, Emily!! I still have a lot to learn about it, too, but fortunately there’s tons of research available online!
Luv all things Adidas. And no break-in period w/their shoes.
I need to use weight scales to spit back the truth to me -ha,ha.
I first did intermittent fasting back in 2011, lost 30 lbs and felt great. I was doing a 1 PM to 9 PM eating window, but it was amazing once I got past the first couple weeks how easy it was. Half the time it would be 2 PM before I noticed I hadn’t eaten anything yet. Even though I was the healthiest I’d been as an adult, anyone I told about it either argued with me or I could just see the unspoken judgment (my mom). Fast forward 7 years and mom read an article on time restricted eating and started doing it herself. She actually only does a 6 hour window now and loves it. When doing IF, I spent so much less time thinking about food. I’d eat one primary meal that required thought and 1 other meal that rotated between a hand full of favorite. Also – it doesn’t cost anything. All the information you need is available online.
I’m currently pregnant so had to go away from IF for now, but plan to get back to it as soon as I can healthily post baby.
Wow, that’s incredible!! Thanks for sharing, brandy, and congrats on your baby!! xoxo
I, too, have been doing IF for about 9 months. I use the 14/10 method and it has been the right amount for me. When starting I was 38 years old and around 138 lbs. I wasn’t looking to lose a big amount of weight, but wanted something to help me maintain and also help me stop the snacking and eating junk when I wasn’t truly hungry. IF has exceeded ALL my expectations! It was easy enough to adjust to, I’ve lost around 5 lbs (sit around 132 when I weight once or twice a month) and I have stopped the late night bored eating. Winning! My workouts have been hit or miss this year so I hope that by getting back on a workout routine that will boost my results even more. And lastly, I totally agree, drinking my coffee in the morning helps sustain me for the last 1-2 hours until I can eat again.
Thanks for sharing your experience with us!
Thanks for the info. I tried it several months ago. I went too hard too fast. I’m going to try again, slower. The bloat goes away so quickly. 🤞
Thanks for sharing. I didn’t know that what I did was intermittent fasting until reading about it several years ago. I just felt so awful if I ate too late. So I eat dinner and then don’t eat afterward. I agree sometimes the window starts at 6pm and sometimes at 8pm and it works regardless as long as I get a 12-14 hour fast. I have been the same weight for 20 years or more and I am a very avid exerciser. I am currently pregnant with baby #4. I don’t set out to fast right now but because it is part of my natural routine I still do about an 11-12 hour fast with out even realizing it and since I require so much sleep at night it naturally happens. But also after doing it for so long I am kind of wired this way. I do however eat when I need to and don’t push it like I did pre pregnancy. Also, pregnant or not I notice that what I eat affects how long I can fast the next day. If I have a day of indulging, i.e. eating sweets, simple carbs or high fat foods my fast doesn’t go as easily the next day. Thanks again for sharing.
I’ve totally been trying this since reading your first post and have to admit I do feel alot less bloated. And i totally concur with the shoes…they are my very favorites!
Hi Cassie, I started reading your blog and your instagram posts about a year ago and so enjoy your energy, positive attitude, inspiration, and fashion/fitness/beauty advice! I also love that you include your mom who is an inspiration as well! I am, surprisingly, an older reader. I am 70 and follow your blog plus other over 60 and over 70 blogs…I love having all the perspectives! I have never commented before but just had to comment on your Intermittent Fasting routine. I have done this since my 20’s and didn’t really ever know it was a “good” thing until I started hearing about it the past couple of years. I also do the 16/8 fast and change up the time frame as I need to depending on eating out, company over, etc. I can attest to the success of IF! I have been an active runner, now fast walker/sprints, yoga practice, some weights, and eating as healthy as possible….. although I love chocolate, pasta, carbs and my morning coffee!!! It’s about balance and moderation and not denying yourself any food you love. I have pretty much stayed at my weight of 115lbs my entire life and I am 5’3″ tall. I have very little belly fat although with age, unfortunately your body does shift and sag! 🙂 When I gain 5-6 lbs above my ideal weight at times I don’t fret especially if I have been on vacation, etc… Just slowly return to the IF routine. I agree start slow and expand the time frame as you can. I have a friend who does 14/10 with good results…Whatever works for you! I really just wanted to say thanks for talking about IF from your perspective as hopefully, it will encourage others to try it. It is a lifestyle routine for me, and I don’t even really think about it anymore. I just wanted to tell others that it has worked for me for nearly 50 years, and I encourage others to try it!!! Keep up the great work, Cassie…..you are an inspiration to all no matter the age!!!
Thank you so much for sharing, Leigh!! I love this insight and am so encouraged to keep it up!
Thank you so much for this post! I’ve been wanting to try IFfor awhile and all of the questions I had were answered. The only concern I’m still struggling with is the working out when fasted. I workout 6 days a week and my workouts are very intense lifting with cardio. Typically burning around 600 calories daily. I’ve always had to eat something before working out even if it’s something small to give me the energy to do it. Curious how your workouts are and if you’ve ever experienced being lightheaded or passing out? This is my only road block from trying IF at this point. My tummy is a little flatter right now because I’ve decreased my sugar intake to try to trim down for our trip to Italy in a couple weeks but I’ve struggled with pretty bad bloating for so many years and I’m soooo done with it. Hopeful that this can help 🙌🏼 💕
Hi Lisa! I do orange theory twice a week, and burn about 500 calories a class. I’ve found if I work out pretty early, I feel more energized than ever! If I work out too close to the end of my 16-hour window, I do feel a little more fatigued quickly. I think the collagen in my coffee gets me over the hump and adds a little protein to my morning, too.
This is my concern as well. I typically stop eating at 8pm & don’t eat until about 7or 8am the next morning. I am a very active 57-year old. I work with a trainer 2 mornings a week (strength), play tennis once a week (2 hours), hike (5-8miles) once a week and mountain bike (18-20 mile ride). This is my usual routine. I can’t imagine having the energy for these intense workouts without fueling first. To me it doesn’t sound healthy. If I just walked or did two exercise classes a week, maybe. I noticed that many of the bloggers I follow are doing this intermittent fasting or the faster way to fat loss plans. Wondering if it is just the latest diet fad or if there is real science to it & how it applies to athletes.
I tried the Faster Way for several weeks, but tracking calories and macros isn’t for me. I’ve been doing IF for almost a year, and it’s been a game-changer for me. But it’s definitely different for everyone!
I gave IF a try when you mentioned it in a post recently. I too noticed reduced bloating right away, and have taken off a few pounds too! When it’s not raining (east coast has had so much rain) I have been trying to walk after work and found that since starting IF I am able to walk a bit further and am feeling great! Thanks for all your great tips.
That’s incredible! I’m thrilled you’ve had a positive experience with it, too!
Thanks for posting. I’ve been doing IF for the past 2 months, but I wasn’t aware of the 50 calorie rule. I have coffee each morning with a very small amount of sugar but also my collagen. I think I’m just going over the 50 calories. If you’re not mixing in your collagen with your coffee each morning, when do you take it and how?
Hi Lisa! I do about 3/4 scoop in my morning coffee…about 30 calories. And the other 20 calories is almond milk. Sometimes I’ll add more collagen to an afternoon decaf or something.
Lisa, I sprinkle collagen in my oatmeal at breakfast. I would think you could sprinkle it over anything you might want to eat…
I started doing IF about two years ago. I agree with everything you said. I am not a breakfast eater, so this is much easier for me than it would be for someone who wants to eat first thing. People were told for so many years that breakfast is the most important meal of the day, that when someone sees you decline breakfast, they think you are making a very unhealthy choice. Oh well you can’t please everyone. I also limit my sugar intake for most of the week, we have a cheat day on Sunday. Between cutting out sugar and IF I have seen a huge improvement in my digestive system!
This was so well written. Lovely job on this post. And yay die this cute adidas stuff! We have a adidas employee store we can get passes to here and i am stoked to check these pieces out! Question about the shorts- when running do they ride up the thighs? Thanks for all you do!
Ps – ordered a second maxi in Santorini blue yesterday from Nordstrom! 😘
yay for the sale score!! and no, these shorts don’t ride up at all!! they are a wider leg opening, so they don’t hug or anything! And I almost-always work out in leggings bc of that with shorts, but I love these!!!
Thanks for the info. I’m eager to try this. On a related note, does your daughter have questions about IF and if so, how do you respond? I have a teenager and a tween daughter and I worry about the impact of me following an “abnormal” eating plan such as this (i.e. skipping breakfast, etc.).
She’s actually rarely even aware I’m doing it, since she’s gone in the morning. We always eat dinner together, and I eat the same food at the same time. She mostly knows I don’t snack in the evenings, and I tell her it helps me sleep better and prevents stomach aches.
I’d love to try this but what about weekends when you want to have a drink in the evening 🙄🤪
I just push my eating window a little later the next day! Or I just get back on track with the 16-hour window the following day. Life’s too short! 😉
Thanks for this update. I’ve been doing it since your first post, and I’ve really seen a difference in my bloating. I do think I’ve been putting too much collagen in my coffee, so I guess I’ll cut that in half tomorrow morning. I never step on a scale either. It messes with my head too much. 😊 I just go by the way my pants feel.
Great post! IF has been gaining a lot of traction lately. I also workout fasted so that part doesn’t bother me. My question is about feeding your broken down muscles post workout….. getting the needed protein/carbs to start the rebuilding process within the 1hr window? My time to workout as a SAHM is 5am so waiting several hrs to eat after a tough workout just doesnt seem feasible. Thoughts on this?
That’s a great question! I’d just read up about it and talk to trainers for their input. It’s not something I consider, and usually eat 1-2 hours after my workout.
My trainer recommends protein between 30-60 mins after a workout. Right after a workout is the ideal time because muscles are primed to start the repair process and incorporate amino acids into the new muscle fibers. Fixing the tears after you work out is what builds muscle and not doing so puts your muscles at risk for further damage the next time you work out. This has worked for me. It has helped me to build and maintain lean muscle and prevent too much soreness after a workout. I’m 57 and have been doing this for at least 10 years.
I have lost 38lbs (as of this am) since December using IF. I was a person that never missed breakfast and never thought I could do something like this. I originally was also using cream in my coffee which I justified as helping me get through the last few hours in the am. I have in the last couple of weeks switched to black tea in the mornings. I do 18/6 but actually usually try for one meal a day. I am 52 years old and have been overweight for about 25 years. This is the least I’ve ever weighed in all that time. I have 17 lbs to go!!! I know this time I can really do it.
That’s incredible!! Congrats, Julie!!
Any chance IF can slow your metabolism? I have a very slow metabolism and it seems eating when i wake up (2 egg whites and half grapefruit plus coffee and unsweetened almond milk) gets my metabolism going. I am 43 and things seemed to really have slowed down despite working out regularly.
Thank you!
Considering the weight loss stories and my success with maintaining my weight, I’d say no. But definitely something to research!
I’ve only been doing this for 6 weeks, but it truly is life changing! Along with IF, I also do carb cycling and counting macros. So many people are under-eating and over-exercising in search of that healthy lifestyle!
Great post Cassie! I tried IF earlier this year and did it for 3 months. I jumped right in to 16/8. My window started at 10am and ended at 6pm. I naturally like to eat dinner on the early side so all this really did was stop me from snacking at night. I was also watching my calories and aiming for 1200-1400/day as I was trying to lose some weight. I would eat breakfast at 10am, lunch around 1 or 2pm, a snack if I needed it around 4pm, then dinner around 5:30 or 6pm. You mentioned cancer and Alzheimer’s in your family…..I read a quote by Dr. Mark Hyman that said “Genetics hands you the gun, but lifestyle pulls the trigger”. This is so powerful! Anyway, keep up the great work you do with your blog….love all of it!
I love that quote!! Thanks for sharing, Dena!!
This was such a great post! Thanks for sharing, you look amazing!! Hope you’re having a wonderful day.
-Kate
Thanks for sharing! I have been thinking about trying IF, but everything I’ve seen lately (like faster way to fat loss) counts carbs too, and I just don’t think I have it in me to learn all of that! You make this sound so easy! I’ve been working out but have hit that plateau and really want to to lose some belly fat! Think I’m going to give it a try! Thanks again!
I love IF. I started it 3 weeks ago, 16 hour fast to 8 hour eating window. No weight loss yet but sleeping so well and more energy.
I’ve been doing IF for a year and a half and it really works! I’ve been doing a specific program where you keep track of macros and have 2 low carb days. You are also encouraged to avoid bread and dairy. Do you track your macros and eat differently on certain days? Thank you so much for sharing.
That’s great to hear! I tried that for a bit, but honestly having to track and log my food made me obsess about it too much, which isn’t healthy for me. So for now, I’m focusing on just the IF and making smarter choices more often than not.
I”m so excited that I read this post. I’ve been struggling with losing those 5-10 pounds that somehow creeped up after I turned 40. Intermittent fasting is something I feel I could actually do…yay!!! Oh, so I was searching YouTube for IF videos and came across this one. Maybe you’ll be able to switch back to cream in your coffee 😉 Love the blog! https://www.youtube.com/watch?v=OqZq4F_i6FE
When I read this post the other day, I had never heard of IF. So, I let my husband read it and the very next day we started the 16/8. I cannot get into the routine at all. I didn’t feel the least bit hungry, but we are early risers (430-5 am), and in order to stretch our window, we wouldn’t have breakfast until 9am. I didn’t know what to do with myself until 9 am. It’s like I was wasting half of my morning waiting to have breakfast. I will say I wasn’t the least bit hungry at any point of the day. I wouldn’t say any bloatiness went away. In fact the opposite. I found it screwed up my regular bowel routine (too much info, I know..lol..sorry) and went a week without going at all. So, I didn’t like that. I just don’t know how to make it work. If I ate earlier, that would make dinner at 3 pm or so and I can’t do that either. I have a question. If I did eat earlier, and hubby is still on the same timeframe (not eating b/f until 9am) , how does one go about making meals without it feeling like you’re running a restaurant? His eating window and mine would be totally different. I’m finding it all confusing.
It definitely takes more than a week to get the rhythm, and maybe even work up to the 16-hour fasting window. It’s meant to be simple and flexible, but obviously not a good fit for everyone!!
Great post about IF. I would however add that increasing water intake while doing IF is also a good idea (it really helps at the beginning by helping with potential hunger and it really boosts up your metabolism, especially when it comes to bloating (not an expert, that’s just based on my own experience). I have a 20 oz insulated water bottle at my work desk and I drink about 3 and a half to 4 times that amount (20oz) a day (I simply fill it up when I get to work, drink one in the morning, one during my work out session (generally an hour), another in the afternoon and then whatever I drink during the evening (a glass of water when I get home and during dinner). That’s 70-80 oz a day for me (I’m 5’3, 155 lbs and I think it’s supposed to be half your body weight in oz). I’ve noticed a significant decrease in bloating and mid section “size”. And although I haven’t lost a significant amount of weight in the last month, I feel a lot more energetic, I fit better in my clothes (so I must have lost some inches) and I do not have an afternoon slump anymore.
YES! I need to be better about hydration, but it’s always a good idea!!
Thank you so much for sharing your IF journey!
Absolutely!! <3 xo C