Intermittent fasting according to age

20—30 years

What happens at this stage:

• Metabolism is generally fast.
• The body tolerates periods of fasting well.
• The level of testosterone (in men) and estrogen (in women) is in optimal parameters.

Recommendation:

• Experiment with 16/8, 18/6 or even OMAD if you have clear goals.
• Try fasting workouts for more effective fat burning.

I hold intermittent fasting and do not lose weight:

Possible causes:

• You eat too many calories in the food window.
• Your meals are ultra-processed.
• Insufficient sleep or chronic stress.

30—40 years

What happens at this stage:

• Metabolism begins to slow down slightly.
• Hormonal imbalances can set in (eg: metabolic syndrome, insulin resistance).

Recommendation:

• Adopt an anti-inflammatory diet style.
• Combine fasting with exercise (e.g. 3 training days/week).
• Consume enough protein to maintain muscle mass.

I hold intermittent fasting and do not lose weight:

Possible causes:

• Drink calories (smoothies, juices, coffee with milk).
• You have a diet rich in refined carbohydrates.
• You are not in real calorie deficit.

40—50 years

What happens at this stage:

• More pronounced hormonal imbalances (perimenopause, decreased testosterone).
• Muscle mass begins to decrease naturally.
• The basal metabolic rate decreases.

Recommendation:

• Try gentler postures at first (ex: 14/10, then 16/8).
• Prioritize foods rich in micronutrients.
• Do weight training (to preserve muscle mass).

I hold intermittent fasting and do not lose weight:

Possible causes:

• Untreated hormonal imbalances (eg: thyroid, estrogen dominant).
• Lack of regular physical movement.
• Excess snacks (even if they “seem healthy”).

50+ years

What happens at this stage:

• Major hormonal changes (menopause, andropause).
• Digestive problems, decreased bone and muscle mass.
• Increased risk of nutritional deficiencies.

Recommendation:

• Moderate food window (14/10 or 16/8), without aggressive restrictions.
• Nutritionally clean and dense nutrition.
• Adapted physical activity: daily walking, yoga, medical gymnastics.

I hold intermittent fasting and do not lose weight:

Possible causes:

• The body prioritizes hormonal balancebefore losing weight.
• Insufficiently eaten -> metabolic adaptation.
• Lack of consistency(post applied only “from time to time”).

🎯 Conclusion:Not all types of fasting work the same at any age. Adjust your strategy according to your body's needs and take into account factors such as hormones, stress, sleep, and meal composition. If necessary, seek the help of a nutritionist or endocrinologist.

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