Today, on 'Intermittent Fasting in Midlife,' we dive into optimal eating strategies during fasting. This episode is vital for anyone in their feasting period or about to break their fast, focusing on what to eat and why.
We start by discussing the importance of breaking your fast with healthy fats. These are easier on the stomach, aid in hormone regulation, and provide energy without causing significant insulin spikes.
Exercising in a fasted state can enhance fat burning. Post-workout, it's crucial to eat about an hour later to maintain this fat oxidation, replenish glycogen, and support muscle recovery. A balanced post-exercise meal should combine protein, carbohydrates, and healthy fats.
AlthoughThe episode also highlights the difference between nutrient-dense and calorie-dense foods. Nutrient-dense foods, like vegetables and lean proteins, are rich in essential nutrients but low in calories, making them ideal for your eating window. Although high in energy, calorie-dense foods lack substantial nutritional value and can lead to blood sugar spikes and crashes.
We suggest ending your eating window with a well-rounded meal at least three hours before bedtime, such as grilled chicken, steamed broccoli, quinoa, and a bit of olive oil. This approach helps maintain satiety and aligns with your fasting schedule.
This episode is filled with actionable advice on aligning intermittent fasting with smart, nutritious eating. If these tips resonate, share them with friends or family who could also benefit from this approach to intermittent fasting.
But that's just the tip of the iceberg. If you're hungry for more (pun intended), check out our core program
🌟Pursue Your Spark Blueprint: Dive into our 8-week online group course, specially crafted for women in midlife. It's more than just a program—it's a life-changer. Learn to eat better, move more, and unlock boundless energy. With my guidance, you'll step into a life of strength and confidence. Join me to transform your health and step into your most confident self. Ready for a change? Apply here at heikeyates.com
⭐️ Take The Pursue Your Spark Blueprint Course
🙋♀️ Work with me 1:1 privately
