Intermittent fasting: it could be the ultimate modern ageing lifehack
Intermittent fasting: it could be the ultimate modern ageing lifehack
People are using intermittent fasting in their second half of life to slow their biological ageing process, improve their metabolism, reduce their insulin resistance and sharpen their mind.
In this week’s newsletter:
Article: Intermittent fasting: it could be the ultimate modern ageing lifehack
From Becs Desk this week
Short bite: Cashless banking and embracing our digital wallets
Short bite: A government pension boost for working retirees
SMH/The Age: How to improve your financial confidence before you retire
Intermittent fasting: it could be the ultimate modern ageing lifehack
As we look to age better than the average person and have an epic retirement, most of us here are hungrily seeking ways to support our physical and mental health and wellbeing. I know I am.
Last week at a keynote presentation I did, the community got stuck on one big topic in Q&A. They wanted to know more about intermittent fasting, what it is and how it works on the body to slow your biological ageing process, improve your metabolism, reduce your insulin resistance and sharpen your mind.
So today I’m taking a deep dive, to talk about what it is, how it works in maturing bodies, exploring the science behind it and how you incorporate it into your life. Of course you know I’m not a doctor, but I do take time to read the scientific papers and understand things deeply from the perspective of those of us in the second half of our lives. So let’s dive in.
What is Intermittent fasting?
Intermittent fasting (IF) is an eating pattern that alternates between periods of eating (known as feeding windows) and periods of fasting (known as fasting windows). It doesn't prescribe specific foods to eat, but instead it focuses on when to eat. Common methods include the 16/8 method (16 hours fasting, 8-hour eating window), the 5:2 method (regular eating for 5 days, restricted calories for 2 days), or alternate-day fasting. During the fasting window, people usually restrict themselves to consuming only non-caloric beverages like water, herbal tea, or black coffee to stay hydrated.
Some experts say that intermittent fasting is less of a diet and more of a way of life. And that if done correctly, you can keep eating all the things you love, just by doing so within the feeding windows.
What does intermittent fasting do for more maturing bodies?
Intermittent fasting has been shown by scientists to be particularly beneficial to people as they get older, having a huge impact on both metabolic health and body weight; insulin sensitivity; cognitive health and cellular ageing, some of the most important pillars of our healthspan. So it makes an awful lot of sense to give it a second look.
Metabolic health and weight: As we age, our metabolism tends to slow down, making it harder to maintain a healthy weight. Intermittent fasting has been shown to help boost the metabolism, making it easier to shed those pesky extra kilos or maintain a healthy weight.
Insulin sensitivity and blood sugar regulation: Intermittent fasting can improve insulin sensitivity and help regulate your blood sugar levels. This is especially important for older people who are dealing insulin resistance or diabetes, one of the big diseases of ageing today, and likely helping with blood sugar management.
Cellular health and longevity: Intermittent fasting triggers a process called autophagy, where the body cleans out damaged cells and regenerates new ones. This cellular rejuvenation is said by scientists in the modern ageing space to contribute to increased longevity and a healthier, more youthful body. It’s not proven on humans yet - but they’re presenting plenty of evidence in cells and mammals.
Brain health and cognitive function: It’s pretty wild to consider that the benefits of intermittent fasting extend all the way to brain function. By stimulating the production of brain-derived neurotrophic factor (BDNF), it is believed to support mental clarity and potentially reduce the risk of neurodegenerative disorders, a crucial concern for many of us in the second half of life. In addition to this, the ketones produced by the use of stored fat for energy during intermittent fasting can support brain function and could contribute to the mental clarity experienced by people practising it.
Why are scientists favouring it?
Scientists are favouring intermittent fasting due to a growing body of research indicating its potential health benefits. Studies suggest that intermittent fasting can lead to various metabolic improvements, including reduced risk factors for chronic diseases such as heart disease, diabetes, and obesity. Additionally, the concept of autophagy and cellular rejuvenation, where the body cleanses and regenerates cells during fasting, is gaining attention for its potential anti-aging effects. It’s all pretty new stuff scientifically, but the evidence certainly is there.
How can you bring intermittent fasting into your life?
Intermittent fasting is certainly a change in patterns for most people so it is wise to allow your body to adapt gradually. Most people start slowly, simply by restricting themselves to a 12 hour fasting window, which can be done by finishing your evening meal before 7pm and fasting until 7am. Then, as their body adapts they look to extend the fasting window, progressively increasing it to 14 or 16 hours. It’s worth experimenting to find a duration of fasting that feels sustainable.
For those who do the 14/10 or 16/8 fasts, they often finish their evening meals around 6pm, and fast until 8am or 10am in the morning.
It’s important to maintain your hydration during the fasting windows, which is usually restricted to black coffee, herbal teas and water. Some experts say that they take their vitamins and supplements when they are in the fasting window to maintain their nutrients too.
Of course, I don't need to tell you that the quality of food you eat during the feeding windows is actually very important, with everyone in agreement that you should focus on a well-rounded, nutritious diet to maximise the benefits of intermittent fasting.
If you take medications or under the supervision of a doctor for any illness - please make sure you ask them more about it.
PS. I have a whole section on health and it includes and even deeper dive into intermittent fasting in the book - How to Have an Epic Retirement. Buy it here.
From Bec’s Desk
There is so much ‘epic stuff’ going on! The books are back in stock in retailers and bless you for your wonderful word of mouth - they are walking out of bookstores quickly again. People are sending me notes saying they are buying them for friends, and advisers are sending me notes saying they are buying them for their clients! All I can say is … thanks! Authors dont really make money from books, but boy do we get joy out of people reading them and helping people grow. If you want to buy a batch in bulk or have me send you some signed copies - message me.
We’re into the recording of the epic retirement flagship pre-retirement education program - a big process to build a top-notch course for Australians approaching retirement. So watch this space, and register here if you want more info as it comes to life later in the year. And if you find yourself reading this from a superfund role - help us find the right people to bring it to your members at scale - seriously! People need the help.
And the NEW podcast I can’t tell you about yet is getting closer and closer to launch. Hold - your - breath!
I’m keynoting and guest speaking on the topics around how to have an epic retirement and keen to do more. So if you have an organised event that is looking for a robust conversation about any of the stages of retirement, I’m here!
I’m also rehearsing my first TEDx talk to be held in Brisbane next month (It is so hard to memorise 10 minutes of monologue! - Send me your tips!)
Over on Instagram this week I dropped 5 helpful little lessons to help you prepare for retirement. Check them out here. And don’t forget to follow me!
If you haven’t already, I encourage you to get a copy of the book, How to Have an Epic Retirement. Thousands and thousands are now in circulation. And I’m always looking for community events to pop in and chat, or sign some at, so if you run a club, library or a community and want me to come and talk about the six pillars of an epic retirement - reach out! This is my happy place!
And now, read on to hear about cashless banking, the pension work bonus changes this week and my Sydney Morning Herald/The Age article from last Sunday.
Do you have a question to ask or a story that you think we should tell? Email me at bec@epicretirement.net. Or, simply send me a photo of you with the book and tell me one of your retirement stories! (Thanks to everyone who did this last week - each one of you makes me smile!)
You can leave a comment and a like on the post here:
Whatever you do, have a wonderful week and make it epic!
Many thanks! Bec Wilson
Author, columnist, retirement educator, and keynote speaker
Short bites worth reading
In wider news, there was two short bites worth talking about this week I think.
Cashless banking and embracing our digital wallets
As you would have seen a few weeks ago that Macquarie Bank has made the first move to axe cash from banking and they plan to do so over the next 12-18 months. No doubt other banks will be gagging at the bit to follow knowing how much money they’ll save when they eventually close branches. So this week I penned an interesting piece for National Seniors called “How to cope without cash” that you might be interested in passing on to your less digitally-literate friends or older relatives who are avoiding the move to cashless banking. We need to bring our elders on this journey safely aware of the risks AND the benefits! And if you aren’t friends with your digital wallet - read it here.
Afterwards I even ended up in a friendly debate on Facebook Messenger with a passionate lady in her 80s, that had her admit by the end that it was probably time to finally and reluctantly set up her digital wallet. 💪🏼 I really hope those who scaremonger seniors into being afraid of digital banking start to get called out - because the risk of people being left behind is real now. Help your elders and friends get across the gap! Well done to National Seniors for taking up this fight.
A government pension boost for working retirees
If you want to work - the government wants you to!
The government has announced that the temporary lift to the Work Bonus will be made permanent. This increase of $4000 was originally offered in 2022/23 as cost of living rises and workforce shortages bit hard, to encourage pensioners to work, and allow them to earn up to $11,800 per year instead of $7,800 before they lose access to the full pension. The increase, which was set to end on 31st December, will be permanently installed as long as the legislation passes! This is implemented as a $4000 credit in the Work Bonus income bank, and an increase of $300 per fortnight to this balance. Any unused amount of the fortnightly $300 Work Bonus will accumulate in the Work Bonus income bank, up to the maximum amount.
AND
The nil rate period will be doubled, from 6 to 12 weeks, so people who start earning whilst on the pension will have twice as long to enjoy inome from their job before they lose access to their benefits. The earnings during this period are not counted towards the income test for the Age Pension, Disability Support Pension, or Carer Payment.
How to improve your financial confidence before you retire
This article first appeared in the Sydney Morning Herald, The Age, Brisbane Times and WA Today on Sunday 24th September 2023. Read it here.
I came across some data last week that should make those approaching retirement who aren’t feeling confident, feel very, very normal. It should also frighten the socks off the Australian government and most superannuation funds that are meant to help people navigate this stage.
According to a research study conducted with over-50s for AMP, 75 per cent of people find our retirement system complex – and let’s face it, it is! Nonetheless, only one in four people over 50 years of age have sought financial advice for retirement planning.
Seventy per cent of people don’t know what an account-based pension is (the most common income stream product offered within superannuation post-retirement to give you income monthly, quarterly or annually) and 40 per cent of people don’t know whether they would be eligible for the age pension.
The best thing I think I can do with these insights is help you understand how you can work on your financial confidence if you are approaching or in retirement. And when I say that, I don’t mean “work on your wealth”.
The fact is, you don’t need to be wealthy to have a great retirement. In fact, the people I know who have the most incredible retirements are not necessarily rich at all. But they are financially confident, understanding how much money they can afford to live on, and what they can afford to do with the money they have over the lifetime they have ahead of them.
But if you are approaching retirement and like most Australians in this survey, not feeling all that confident right now – how do you get there?
1. Educate yourself: make financial literacy for retirement your focus. Begin with the basics. Get your hands on books, online courses and newsletters, and attend workshops that provide you with fundamental knowledge about personal finance for the retirement phase of your life. Ask your superannuation fund if they offer any basic retirement literacy education too.
Understand how the systems designed to support retirees work – superannuation in the accumulation and retirement phases, the age pension and seniors concessions. And understand how your home plays a role in your retirement finances too.
Once you know how the systems work, you can better manipulate your goals to leverage them. And don’t be afraid if you don’t understand them now. You are clearly in the majority of Aussies over 50.
2. Get a grip on your age pension eligibility. Sixty-two per cent of Australians over the age of 67 draw on the age pension in one way or another. And 50 per cent in this age group depend on it. So don’t be afraid of taking a good hard look at how the pension works. You might not be aware that full pensioners can access an annual income right now of $42,988.40 for a couple combined and $28,514.20 for single people.
This article continues on The Sydney Morning Herald. Read the rest here.
Have you got your copy of How to Have an Epic Retirement?
How to Have an Epic Retirement is the ultimate guidebook for modern retirees. It is grounded in my own widespread research on modern retirement, and draws on my prior ten years as the CEO of Starts at 60 and Travel at 60 (before I stepped away to pursue my next career in retirement education). It also draws on the work of the leading thinkers in the longevity, health, happiness, purpose and modern ageing spaces and incorporates many interviews with people who have navigated the sometimes challenging path into retirement.
I am incredibly proud of the response to the book so far. It has sold out online in Amazon and Booktopia several times and run the warehouse out completely. It has also reached #4 on Booktopia’s National Bestseller list, #8 on Dymocks Business & Finance Books list and #1 on Amazon Australia in the category of ‘Retirement’. And, it has been in very short supply in bookstores throughout Australia in the lead up to Fathers’ Day after spending 5 weeks as the #1 bestselling self-improvement book by an Australia author.
