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    Intermittent Fasting

    Eat in window. Skip breakfast. Lose weight + boost brain.

    What it is

    • Eat all meals in time window.
    • Common: 16:8 — fast 16 hrs, eat in 8 hrs.
    • Easier: 14:10 — fast 14 hrs.
    • Most do: skip breakfast, eat noon-8pm.
    • Drink water + black coffee + tea during fast.
    • NOT calorie restriction (eat normal in window).

    Senior benefits

    • Modest weight loss.
    • Better blood sugar control.
    • Lower inflammation.
    • Brain clarity reported.
    • Cellular "cleanup" (autophagy).
    • May extend lifespan (animal studies).
    • Simpler than counting calories.

    Senior cautions

    • Talk to doctor FIRST — especially diabetic, kidney, heart.
    • Some meds need food.
    • Risk of dizziness / fainting (fall risk).
    • Frail seniors — DON'T fast (need calories + protein).
    • Risk of muscle loss (sarcopenia).
    • NOT for those with eating disorder history.
    • Stop if losing too much weight.

    Start gentle

    • Week 1: 12-hr fast (8pm-8am). Most already do.
    • Week 2: 14:10 — last meal 7pm, breakfast 9am.
    • Week 3: 16:8 — last meal 7pm, lunch noon.
    • Don't go longer than 16 hrs without doctor approval.
    • Listen to body.
    • Drink lots of water during fast.

    Eating window tips

    • Eat enough — don't under-eat.
    • Protein priority — preserves muscle.
    • Vegetables for fiber.
    • Healthy fats.
    • Limit ultra-processed food.
    • Don't binge — eat normally.

    Tracking apps

    • Zero — most popular fasting app. Free.
    • Fastic — community + tracking.
    • Simple — free, color-coded.
    • Plain timer on phone — works fine.
    • App not required.

    Doctor first

    Senior bodies different. Please discuss with primary doctor before starting. Diabetic seniors need special considerations — insulin timing changes. Some studies show fasting may not be ideal for older adults due to muscle loss risk. May not be right for everyone.