QUICK START - GUIDE TO INTERMITTENT FASTING WOMEN 50+ - Heike Yates
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QUICK START
GUIDE TO
INTERMITTENT FASTING
WOMEN 50+
WELCOME
Hi there!
You finally said YES to yourself and
want to feel energized, lean out and
boost your metabolism.
Hi I'm Heike Yates, after 30 years in
the fitness industry I learned how
proper nutrition and exercise go hand
in hand to deliver lasting results. Not
only in my business as a fitness and
nutrition coach and studio owner, but
also in my spare time preparing for a
bodybuilding competition, a marathon,
or a triathlon. I never thought that this
job would become my passion, but it
has.
I am a huge fan of exercise, healthy
eating and Intermittent Fasting.
My quick guide to Intermittent Fasting
for women 50+ will help you start
Intermittent Fasting, show you the
benefits of timed fasting, and how
Intermittent Fasting fits into your life.
Here is to building a strong and
healthy body and mind. Heike
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved 2
INTERMITTENT FASTING BENEFITS
FOR WOMEN 50+
There are many, many benefits to Intermittent Fasting and I documented
my experience with it so that you can read how it impacted me during my
60-day experiment. Here’s a run-down of the 5 benefits that you will feel
the most impact from when using Intermittent Fasting for women 50+.
#1 Simplifies Your Meals
Because intermittent fasting is a sustainable lifestyle rather than a special diet, there
are no special foods to buy and no foods that are off-limits. You choose from organic
and unprocessed foods, to eat 2-3 meals per day.
#2 Boosts Fat Burning
Reduced estrogen levels during menopause cause your body to redistribute fatty
deposits from your hips, thighs, and buttocks, to your abdomen. Fasting creates
the ideal environment for fat burning as your insulin levels stabilize, and the body uses
fat as fuel. This boosts your fat burning, targets your mid-weight gain, and helps you
lean out.
#3 Improves Energy Levels
During fasting, your body uses fat for energy. The conversion of stored fat to usable
energy is a slow process which means the insulin, or blood sugar remains at a
constant level. Accordingly, you will notice more natural energy and a greater energy
balance than during times of unrestricted eating.
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved
3INTERMITTENT FASTING BENEFITS
FOR WOMEN 50+
#4 Supports Clarity
Many of us eat mindlessly and struggle with food and sugar cravings. Fasting helps
us to realize that these cravings are sometimes of a mental and emotional nature
and
therefore manageable. Detaching food cravings from emotional triggers
allows us to better connect to our intuition and make better decision in life.
#5 Stimulates Cellular Autophagy and Reduces Inflammation
Autophagy is a natural part of your immune system process. It’s the body’s way of
cleaning out damaged cells, in order to regenerate newer, healthier cells. Old,
damaged cells and abnormally developing cells are recycled and used for energy to
create new healthy cells.
A new study also concluded that intermittent fasting reduces inflammation, a condition
that can lead to various diseases such as diabetes, multiple sclerosis, and
inflammatory bowel disease.
This is particularly important in midlife as many of these conditions begin to creep
upon us. Intermittent fasting in midlife is an effective way to minimize the risk of these
illnesses.
Here is how you get started
There are different time frames available so you can choose whichever
works for your lifestyle. This is not about starving, it’s about eating the
right stuff at the right time for you so pick a schedule that makes it easy
for you to stick to it. If you’ve never fasted before, you can start by
trying one of the options below.
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved
4START WITH THE FAST THAT
WORKS FOR YOUR LIFESTYLE
The Simple Fast
Is a basic fast that lasts for 12 hours.
A normal eating schedule of 3 meals a day continues but there are no snacks.
After dinner, you don’t eat again until breakfast. Example: Finish dinner at 7
pm and don’t eat again until 7 am. Only water may be consumed during the
fasting period. This is a pretty easy schedule for beginners to stick to as most
of the fasting is happening while you are asleep anyway.
Brunch Fast or time-restricted Eating
Here you fast for 14 hours.
This is similar to the schedule above but you introduce breakfast a little later
than usual. Fasting for 14-hours this time, there is no eating after dinner.
Example: Finish dinner at 7 pm and don’t eat again until 9 am.
The Cycle Fast
This is not a daily fast.
Instead, restrict your eating times only three days per week but this time for
periods of 14-16 hours, by skipping breakfast or dinner. It’s important to have
regular eating habits interspersed.
Example: Monday, Wednesday, Friday
– finish dinner around 7 pm and eat again between 9 am and 12 pm the
next day. All other days should be your normal eating patterns.
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved
5START WITH THE FAST THAT
WORKS FOR YOUR LIFESTYLE
Strong Fast or 16-hour Fast
This fast lasts for a total of 16-hours.
Eat two meals per day and fast through either breakfast or dinner.
You will eat all the food in a 6 – 8-hour window.
Example: Fast in the morning, eat between 12 – 7 pm, fast until the
following morning. You could also allocate the eating window as 8 am – 3
pm or whatever time slot fits your lifestyle.
Examples:
Workout at 5 am Breakfast at 7 am Breakfast at 7 am
Breakfast at 6 am Workout at 12 noon Lunch at 1 pm
Lunch at 12 noon Lunch at 1 pm Workout at 6 pm
Dinner at 6 pm Dinner at 7 pm Dinner at 7 pm
Create Your Own Fasting Window
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved
6Remember, this guide is a quick start to Intermittent Fasting. I am sure you'll
love it just as much as I do. But you don't have to stop there.
Well... if you want a simple and powerful nutrition and exercise program and
build on the steps you learn then I invited you to check out my
4 Week Lean Out Program.
I offer this program only three times per year!
Who is the 4 Week Lean Out Program for?
Those who want to live a healthier and simpler life.
If you want to live a less complicated, then this course is for you.
I'll show you the exact steps to a healthy, fit, and vibrant life from
the inside out.
Those who want to embrace Intermittent Fasting strategies.
The program is perfect for those starting on their Intermittent Fasting
journey. The strategies are straight forward and I include simple tools
to change the way you eat.
Those who want to implement simple and balanced exercise programs.
An exercise program with a well-rounded approach to strength, balance and
flexibility. The exercise plan will complement your Intermittent Fasting
progress
Register Now!
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved 7Here's what you can expect on the training:
4 Week Lean Out Program.
A comprehensive 4 week program that will show you how to eat better with a focus on
Intermittent Fasting, exercises that are tailored to women 50+, helping you lean out with
clear, simple, and balanced action steps.
A daily calendar with DOABLE and easy to follow step by step workouts, that can all be
done in the comfort of your home. The workouts are 15 minute long so that you can get
them done, no problem.
I am applying the latest science on Intermittent Fasting and macro nutrients tracking to help
you get your metabolism back to where it should be. Take control of your gut health, your
weight, and your life.
PRIVATE Group Coaching Call and LIVE Q & A. Support from myself and other women
that are on the same journey for support, inspiration, and accountability. The place to ask
questions even before the course starts.
Register Now!
www.heikeyates.com
Copyright 2020 Heike Yates, HEYlifetraining - All Rights Reserved 8You can also read
