Health

In our pursuit of health (the state of being free from illness or injury) we discovered the magic of meditation, the wonderful benefits of fasting, and the infusion of mind, body, and spirit in prayer.  In this pursuit, we have come across various writings, videos, and artistic presentations which can further these efforts.  To be of additional service to you, we have compiled an assortment of these works which you may find helpful.   Please enjoy as we have.

 

Intermittent fasting by age chart — explained by SIMPLE

Posted on April 25, 2023

Written by Trey Recktrey-reckReviewed by Josie Porter, RDjosie-porter

Intermittent Fasting

Intermittent fasting (IF) is an approach to eating that involves daily or weekly fasts (periods of time when you don’t eat) and has been linked to benefits like weight loss, supporting our immune function, reducing inflammation, and even supporting gut health.[1,2,3,4]

You may have heard that you can determine your best intermittent fasting protocol by using your age. For instance, maybe it’s the case that 14-hour fasts work better for 30-somethings, whereas those who are 50+ would be better off doing 16/8.

Is there any truth in all this? Can you gauge the right intermittent fasting plan for you just by your age group? Let’s chart these waters and find out. 

Key takeaways

  • Intermittent fasting involves alternating between periods of eating and not eating (aka fasting).
  • Intermittent fasting can help you lose weight and benefit your health. 
  • There’s no science to say that any IF protocol works better at any specific age. 
  • Some aspects of how our lives and bodies change over the years will influence the IF plan that fits you best. 

Intermittent fasting by age 

At SIMPLE, we like to keep things real and honest. So here’s the deal: 

there’s no scientific evidence to say what difference, if any, age makes to the effectiveness of fasting. 

Research on IF has been carried out on all ages (yes, even centurions!), so it’s hard to say which schedule fits who best. What research does say, though, is that all sorts of fasting schedules are generally safe and effective for adults of all ages, so long as those adults are safe to fast.

As the science isn’t there, we spoke to our expert team — who’ve worked with many fasters in both a clinical and research setting — to learn their firsthand experiences of which intermittent fasting plans worked better for different age groups and why. 

From their insights, we’ve put together some practical ideas about what to consider when choosing an intermittent fasting schedule according to your age.

If you’re in the 18–30 age group

Find an intermittent fasting plan that suits your social time

Maybe it’s a game of beer pong with college pals, debriefing after work with colleagues over ramen, or spending Sunday evening discussing the latest episode of your fav show over some wine and cheese with friends — food and drink are an integral part of social life for many 18- to 30-year-olds.[5]

If you’re at the social butterfly stage of life (whatever age you are, being social doesn’t have an age limit), choosing an intermittent fasting schedule you can adjust manually could be ideal, as you’re able to fit your fasting around your social time. 

For example, say you usually fast on an 18/6 plan. But this weekend you’re planning to hit late-night tacos with your workmates, then go into a big celebration for your best friend’s birthday. No worries! Switch to 14/10 to give yourself a longer eating window on these days, then flip back to 18/6 on Monday.  

You can mix it up as much as you need — your fasting window doesn’t have to be the same length every day to be effective. 

If you’re in the 30–45 age group

Find an intermittent fasting plan that fits your home / work life

Maybe you got that promotion you were chasing in your 20s (congrats, btw!), and now, you’re juggling alllll the tasks: dinner with family, plus that last-minute task your boss sent you (thanks for that, boss), plus getting your work clothes dry-cleaned, plus staying up late to get some me-time, plus, plus, plus … 

Whew. It’s a lot.

That busy lifestyle is a key factor when you’re finding an intermittent fasting schedule that works for you. Whichever fasting plan gives you sufficient time and space to eat and nourish that busy body and mind — without adding more stress to your life — that’s the winner. 

Perhaps 16/8 could be a good fit in general. Or maybe 14/10. Again, taking a manual approach where you flex your fasting window to fit the needs of your day will likely work best. 

Why not try our SIMPLE quiz, and use the app to get your fasting schedule set up? You’ll be able to control how long you fast each day, and it’ll help you keep track of where you’re at each day (that’s one less thing to remember!). 

If you’re in the 45–60 age group

Find an intermittent fasting plan that supports menopause-related weight gain

If you’re experiencing menopause-related weight gain, know that you are not alone. Many women are right there with you. It can be a tough time in life. 

Here’s the good news: intermittent fasting could help. Short-term studies show both pre- and post-menopausal women can lose fat with IF plans like 18/6.[6] 

Other actions we’d suggest are: 

  • making sure to eat enough protein 
  • adding strength training to your weekly routine, if you can 

Both of these will help keep your muscles healthy, so you can stay strong and mobile. 

If you’re in the 60+ age group

Choose an intermittent fasting plan that makes it easier to get all the nutrients you need

As we get older (and hopefully wiser), we need extra nutrients — like protein, calcium, and vitamin D — to continue to thrive.[7,8] 

So if you’re intermittent fasting in this age group, err on the side of shorter fasts like 12/12, 14/10, or 16/8 to give yourself plenty of time to eat everything you need to look after your body. 

Again, exercise — all kinds, but especially strength training — can be a real bonus at this age too. (Truthfully, we’d suggest intermittent fasters of all ages to go get their lifting on!)

An all-age-group note

Taking medication? 

Of course, medication can be taken at any age. Yet we tend to use more medications as we get older. 

If you’re taking anything, be sure to check in with your doctor before starting any intermittent fasting plan, and continue taking them as prescribed (with food, on an empty stomach, etc.) even if you’re doing IF. 

Intermittent fasting by gender 

Does intermittent fasting affect men and women differently?

Because there are differences in how women’s bodies work compared to men’s — like hormones, the impact of calorie restriction, response to stress, etc. — women can experience intermittent fasting in ways that men don’t. 

This means that some women may respond well to gentler intermittent fasting plans and a slower introduction to fasting, like starting with 12/12 and working up to longer fasts over time. 

For a fuller breakdown, check out our guide on how intermittent fasting affects women. 

There are also social differences, and these can also come into play when thinking about which IF plan to choose. 

For instance, women still tend to do more caregiving and may have to juggle their eating habits more around kids, animals, and wider family needs.[9] Men still tend to do more hours in the office, so they may need to juggle their eating times around meetings, long hours, and work trips.[10] 

Of course, these are generalizations, and typical gender roles may or may not factor into your approach to intermittent fasting. What matters is that you build your plans around your needs, whatever drives them. 

Intermittent fasting chart by age and gender 

Check out our intermittent fasting chart by age and gender to get a handy summary of everything we’ve just discussed. 

How does intermittent fasting work?

When you are intermittent fasting, your body goes from using glucose for energy to using stored fat. This is because your body needs a source of energy when you’re fasting since no glucose is coming in. 

It’s this metabolic shift, called ketosis, and the natural lowering of calories due to a shorter eating window that leads to weight loss and a lot of the health benefits intermittent fasting offers. 

Of course, intermittent fasting tends to work better if you work it. For a deep dive on kicking butt with IF, here are your Must-Reads. 

Oh, and if you’re wondering, “Does intermittent fasting slow metabolism?” the answer is no. That consequence of calorie reduction doesn’t seem to happen so much with IF. 

The different types of intermittent fasting 

There are a number of IF plans to choose from. This wide variety is one of IF’s most winning features — there’s something for everyone. 

For the complete 411 on this, our intermittent fasting for beginners guide has you covered, but for the TL;DR version, read on! 

SIMPLE-approved

Time-restricted eating

Time-restricted eating can be done in lots of ways. Two solid options are: 

16/8 

Intermittent fasting on a 16/8 schedule means fasting for 16 hours and eating within an 8-hour window. Here, you can choose to either skip breakfast or have your evening meal a little earlier in the day. It all depends on what works best for you! 

18/6 

18/6 intermittent fasting is a type of time-restricted eating where you fast for 18 hours and eat within a 6-hour window each day.

Other popular TRE methods include 12/12 and 14/10, and you can go off script here, too, to try something like 15/9 if it fits better! We are big fans of all TRE options up to and including 18/6.

Medical approval recommended

The 5:2 diet 

The 5:2 diet involves eating normally for five days a week and restricting your calorie intake to 500–600 calories for two non-consecutive days in the week. While there is good evidence to support the use of 5:2, it should only be used in the SIMPLE app with the OK from your doctor. 

Alternate day fasting (ADF)

Alternate day fasting is a type of intermittent fasting where you alternate between eating as normal one day and significantly reducing your calorie intake on the next. Science tells us that ADF can be super beneficial for weight loss. But, like 5:2, it should only be used in the SIMPLE app with your doctor’s sign of approval.

20/4

Intermittent fasting 20/4 is a type of time-restricted eating where you fast for 20 hours and eat within a 4-hour window each day. The thing is, while there are some studies looking at the weight loss benefits of 20:4, squeezing in all the nutrients you need in 4 hours is a tricky task (just ask our dietitians). Only use fasts longer than 18 hours with medical approval. 

Give these a pass

Water fasting

With water fasting, you consume only water for a specific period of time, typically ranging from 24 hours to several days or even weeks. This fasting method gets a no from us.

OMAD

The OMAD (One Meal a Day) diet involves eating only one meal per day, typically within a one-hour window, and fasting for the remaining 23 hours. It’s usually followed by really experienced fasters and something that we generally wouldn’t encourage the majority of you to follow.

Eat Stop Eat

Eat Stop Eat involves fasting for 24 hours once or twice a week, consuming no calories during the fast, and then returning to normal eating patterns. In our SIMPLE opinion, fasting for 24 hours is not superior to shorter fasts like 18/6 or 16/8, so why make your life harder than it has to be? Always check with your doctor if you plan on trying fasts longer than 18 hours.

If this list has you feeling a little overwhelmed, why not try our SIMPLE quiz and let us take the load off your shoulders? We can give you a leg up by suggesting a fasting protocol based on what you tell us about yourself. 

Who shouldn’t try intermittent fasting?

While intermittent fasting is generally safe and healthy for adults of all ages, some folk shouldn’t try it unless they have full permission and support from their doctor.  

That means you if you’re someone who: 

  • is pregnant, breastfeeding, or trying to conceive
  • is under a lot of stress
  • has a Body Mass Index (BMI) lower than 18.5
  • is very active and/or has high daily energy demands
  • is under 18 or over 75 years old 
  • has nutritional deficiencies
  • has a health condition, like diabetes or anemia
  • has (or is at risk of having) an eating disorder, or has a history of one
  • takes medications (especially those which affect blood glucose or blood pressure levels)

Is intermittent fasting safe for kids?

Sorry kiddos, intermittent fasting isn’t really recommended for you.[11] 

If you’re under 18, you’re still growing, so you need regular meals and snacks to get all the nutrients you need. Fasting can result in nutrient deficiencies that can impact your growth, development, energy levels, concentration, and overall well-being.

While there is research in adolescents emerging [12], at SIMPLE we still think it’s too soon to tell if intermittent fasting is safe for children and teens.[13] So, for now, we’ll leave it to the pediatricians and pediatric specialist dietitians to decide what’s best.

SIMPLE’s expert opinion and final thoughts

Intermittent fasting is a fantastic tool for supporting your health and well-being. Not only can it help you lose weight and reduce your risk of various diseases [14], but it may also support your gut health and increase your concentration.[4]

Trying to decide which intermittent fasting schedule to go for by your age group, on the other hand, is a pretty inexact science. After all, what makes sense for one 33-year-old may not make sense for another. The right IF plan for you depends on you and your lifestyle, needs, and preferences. Your age and gender may or may not be factors in that. 

If you’re ready to give IF a try, take our SIMPLE quiz, and start your fasting journey!

Frequently asked questions about intermittent fasting by age chart

What is the age limit for intermittent fasting? 

There is no strict upper age limit for intermittent fasting, but it’s not recommended for those under 18 or over 75, those who are pregnant or breastfeeding, those with eating disorders, or individuals with certain medical conditions. 

How long should a 40-year-old intermittent fast? 

How long a 40-year-old should intermittent fast for is up to them. IF is flexible, and the best schedule for anyone in their 40s depends on their preferences and lifestyle. They have the full suite to choose from, should they wish!

Is intermittent fasting good for those over 50? 

Intermittent fasting can be good for those over 50.[15] It can help you be more mindful of food, combat menopause-related weight gain, and lower the risk of conditions like diabetes. Do make sure to chat with a doctor first if you have any medical conditions.

Can a 70-year-old do intermittent fasting? 

Intermittent fasting can be done by 70-year-olds, but it’s important to approach it with caution and before making any decisions that may impact your health, always chat with your doctor. 

How many hours should a woman over 50 fast? 

How many hours a woman over 50 should fast is completely up to her and what she needs. Check out our ideas above.

A Powerful Prayer

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A Powerful Prayer for Your Enemies

“Pray for those who persecute you.” Perhaps one of the hardest commands Jesus gives to us as His disciples is to bless, love, and pray for our enemies. But how can you pray for someone who wants to harm you? In ourselves, we can’t. But through the power of God’s Spirit working through us, all things are possible. Through Jesus, we can pray for our enemies. Here’s one way you might pray:

What Does the Bible Say about ‘Pray for Those Who Persecute You’

In the Old Testament, even righteous people prayed for God to destroy their enemies in cruel ways. Their prayers were not prayers of blessing. Proverbs and other passages talk about how to treat our enemies in positive ways. But Jesus turned life upside down with His command to bless, to love, and to pray for our enemies. While not defining who our enemies were, in the Beatitudes Jesus described enemies as those who mock us, persecute us, lie about us, or despitefully use us. And that we were blessed if we experienced those things. He added that those who were not for Him were against Him. Jesus taught a new way to live life: with love, not hate. He encouraged us to recognize that the true enemy behind all wrongs is Satan—and how to resist him. But regarding our earthly enemies, when we don’t know how or what to pray for them, we can trust the Holy Spirit to pray through us.

A Prayer for Your Enemies

Lord Jesus, following Your example and command, we pray for our enemies today. We ask first that You would saturate our lives with the Holy Spirit’s power and might. Send Your love flowing through us, and forgive us for holding on to anything that could hinder our prayers. We release any unforgiveness, thoughts of revenge, or hateful emotions that can quench Your Spirit in our hearts. Then give us wisdom as we seek how to bless, to love, and to pray for our enemies.

We pray for you to bless our enemies and to orchestrate events in their lives that will leave their hearts exposed before you. As You characterized blessing in the Beatitudes, we pray that You would give them a poverty of spirit that recognizes their deep need for You. We pray they will discover Your comfort in times of mourning, and they would be humbled before You—in Your way and Your time. We pray You would show them mercy before it is too late—knowing we were all God’s enemies before You extended mercy to us—and that they would, in turn, be merciful to others.

Lord, we pray that instead of lusting for pure evil, they would hunger and thirst for Your purity and righteousness, become advocates of Your justice and that their warring spirits would be changed into peacemaking. Remove the façade of well-being; tear down the lies that have deceived them; and hedge their ways until they can see no way out but up. We pray You would show them the futility of what they are doing because in opposing God’s kingdom and in their darkness, they are often oblivious about the true reasons for their behavior and resulting consequences. Reveal to them any deep hurts or traumas in their own lives that may be contributing to their destructive actions.

Knowing how you sometimes use pain and difficulty to bring blessing to our lives, we pray the same for our enemies. Use whatever means You need to soften stony hearts, open blind eyes, and to help them realize their ultimate neediness for You. If necessary, allow persecution in their own lives so they can experience Your blessing. Speak to them in miraculous, supernatural ways if necessary, through a dream, a movie, another believer, Your Word—or even through our own lives if we are ever confronted. In some way, let them witness Your power and recognize that You are the source. We pray for conviction, for an honest evaluation of their own destiny, and for a sense of desperation if that’s what it takes for them to consider Your claims and to discover Who You really are. Pursue them, even allowing goodness to lead them to repentance. And give us patience and a deep trust in You, Lord, even when we can’t see any change in our enemies. When we waver, not wanting to pray for our enemies, help us to remember Your grace in our own lives, and what we would be without You.
 

Why Should We ‘Pray for Those Who Persecute You’

Why should we pray for our enemies? Because Jesus did. He prayed for those who opposed Him, for those who devised evil against Him, and ultimately as He hung on the Cross, Jesus prayed for His Father to forgive all those who had a part in His death—because they didn’t know what they were doing. Jesus modeled unconditional love and how we should pray for our enemies, then commanded us to do the same.

Prayer is an amazing discipline and privilege. What usually happens when we pray for anyone, is that the prayer acts as a boomerang. God may or may not answer in the way we prayed, but God often chooses to bless and change us as a result of our obedience to pray. It’s hard to stay angry at someone for whom you earnestly pray. Prayer also leaves the consequences, revenge, and complete justice to God. It’s a transference of our will into God’s hands. By praying for our enemies, God’s Spirit can supernaturally show love and kindness through us or another that may ultimately change them. That process can also eradicate our fear of our enemies because perfect love casts out fear. Jesus said not to be afraid of those who could destroy us physically. Instead, we are to fear—a reverent attitude—the One Who determines and fulfills our soul’s destiny.    
       

7 Bible Verses that Give Us Perspective about Praying for Our Enemies:
 

  • Proverbs 16:7 NASB, When a man’s ways are pleasing to the Lord, He makes even his enemies to be at peace with him.
  • Matthew 5:44 KJV,  But I say unto you, Love your enemies, bless them that curse you, do good to them that hate you, and pray for them which despitefully use you, and persecute you.
  • Luke 23:34 NIV, Jesus said, “Father, forgive them, for they do not know what they are doing.”
  • Mark 11:25 NIV, “And when you stand praying, if you hold anything against anyone, forgive them, so that your Father in heaven may forgive you your sins.”
  • Romans 12:20-21 MSG, Our Scriptures tell us that if you see your enemy hungry, go buy that person lunch, or if he’s thirsty, get him a drink. Your generosity will surprise him with goodness. Don’t let evil get the best of you; get the best of evil by doing good.
  • 1 Peter 3:9 TLB, Don’t repay evil for evil. Don’t snap back at those who say unkind things about you. Instead, pray for God’s help for them, for we are to be kind to others, and God will bless us for it.
  • Proverbs 20:22 NLT, Don’t say, “I will get even for this wrong.” Wait for the Lord to handle the matter.

To Jesus, every person mattered. He came to show us the Father’s complete love, even while we were still His “enemies.” And when He called us as His followers, He didn’t leave us without a model. Knowing we would be mistreated and even persecuted for belonging to and believing in Him, He commanded us to pray for our enemies. When we do, God’s power is unleashed in them—and in us.    

Further Reading

How Can We Pray for Those Who Persecute Us?

How Do We Pray for Those Who Hurt Us?

Related podcast:

Related video:

5 Biblical Prayers to Encourage You through Chronic Illness

Stock Footage & Music Courtesy of Soundstripe.com Thumbnail by Getty Images

Read the article version of Biblical Prayers for Chronic Illness here.

This article is part of our Prayer resource meant to inspire and encourage your prayer life when you face uncertain times. Visit our most popular prayers if you are wondering how to pray or what to pray. Remember, the Holy Spirit intercedes for us and God knows your heart even if you can’t find the words to pray.

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