[Day 18] Switch On Diet : Preparing for My Second Fast of the Week – Embracing the Power of Fasting

As I reach the 18th day of my Switch On Diet journey, I’m feeling more centered and mindful than ever before. Tomorrow marks my second 24-hour fast of the week, and although a part of me still feels a little nervous before each extended fast, I now see fasting not as something to fear—but as something to embrace.

Over the past two weeks, I’ve learned to listen to my body and trust in its ability to reset, heal, and thrive. My previous fasting experiences showed me that I’m stronger and more capable than I thought, and that hunger—when approached mindfully—doesn’t have to be uncomfortable or stressful.

The Benefits of Fasting

Fasting, when done correctly and intentionally, offers far more than just calorie reduction. It’s a way to give the body a break, allowing it to shift into repair and regeneration mode. Here are some scientifically supported benefits of intermittent and 24-hour fasting:

1. Enhanced Metabolic Flexibility
   Fasting helps the body become better at switching between using glucose and fat as fuel. This increases overall energy efficiency and supports fat loss—a key goal of the Switch On Diet.
2. Cellular Autophagy
   Fasting promotes autophagy, a natural process where the body clears out damaged cells and regenerates new ones. This is believed to play a role in anti-aging and disease prevention.
3. Improved Insulin Sensitivity
   Regular fasting can lower insulin levels and improve insulin sensitivity, making it easier to maintain a healthy weight and reduce the risk of type 2 diabetes.
4. Mental Clarity and Focus
   Many people, myself included, report feeling mentally sharper during fasting periods. It’s like giving your brain room to breathe.
5. Reduced Inflammation
   Fasting may help reduce systemic inflammation, which is often linked to chronic diseases and hormonal imbalances—especially relevant for women in their 40s and 50s.

– Mindset Matters

As I prepare for tomorrow’s fast, I remind myself that fasting is not about deprivation—it’s about restoration. It’s a powerful practice of self-discipline, patience, and inner strength. Each time I complete a fast, I feel more in control of my habits and more attuned to my body’s real needs.

– How I Prepare for a 24-Hour Fast

1. Hydration is key – I make sure to drink plenty of water with a pinch of sea salt or electrolyte powder.
2. Gentle movement – I avoid intense workouts and instead do light stretching or walking.
3. Mindful distractions – Reading, writing, or even doing skincare helps keep me grounded and relaxed.
4. Sleep early – Going to bed a little earlier makes the fast feel shorter and gives my body more time to rest.

A Gentle Reminder for Midlife Women: Preparing for Menopause with Intentional Nutrition 🧡

For many women in their 40s and 50s, menopause is both a physiological and emotional transition. This phase brings changes like fluctuating estrogen levels, slower metabolism, increased visceral fat, and risk of osteoporosis d1tnc8rqovg0h0.cloudfront.netverywellhealth.com. It’s a time when our dietary and lifestyle choices can significantly influence how gracefully we transition.

By adopting the Switch On Diet—with its foundation of intermittent fasting, balanced macronutrients, and nutrient-dense meals—you’re laying strong groundwork for this new chapter. Here’s how this plan aligns with evidence-based recommendations for menopausal health:

1. Stabilized Blood Sugar & Balanced Insulin
   Time-restricted eating, like 16:8 fasting, helps regulate insulin sensitivity, crucial for women in midlife facing weight gain and metabolic slowing byrdie.comvogue.comsimplymenopause.net+1simple.life+1.
2. Anti-Inflammatory Eating
   Incorporating leafy greens, berries, healthy fats (olive oil, nuts), and fermented foods mirrors the Mediterranean-style diet—linked to reduced hot flashes, better mood, and improved heart health in menopausal women byrdie.com+1thescottishsun.co.uk+1bda.uk.com+3theguardian.com+3nutrition.org.uk+3.
3. Lean Protein for Muscle and Bone Health
   Ensuring adequate protein supports muscle maintenance and bone density—essential as estrogen declines verywellhealth.com.
4. Mindful Adaptation of Fasting
   Tailoring fasting windows, such as opting for a gentler 14:10 schedule, helps manage menopausal symptoms like bloating or fatigue without undue stress theguardian.com+11menopausecentre.com.au+11d1tnc8rqovg0h0.cloudfront.net+11.

By combining Switch On Diet principles with midlife-specific nutrition strategies, you nurture not only your physical health—but also emotional resilience and long-term vitality. This approach helps you move through menopause with strength, balance, and confidence.