The 12:12 Method: The Hormone-Friendly Intermittent Fasting Method for Women Over 50

You did everything right — and still the weight gathered, the energy flagged, and the sleep unravelled.

If you're a woman over 50 who feels like your body has quietly turned against you, you are not imagining it. And the problem was never your discipline. The approaches you have tried simply weren't designed for you.

The 12:12 Method is a hormone-friendly intermittent fasting protocol built specifically for the post-menopausal body — gentle enough to sustain for life, and grounded in three clinically sound principles:

1. Eating in alignment with your circadian rhythm. Twelve hours eating, twelve hours fasting, with seven or eight of those fasting hours spent asleep. No hunger. No extreme restriction. Just a consistent overnight rhythm that works with your hormones rather than against them.

2. Fuelling your body with quality protein and nutrient-dense foods. What you eat within your window matters just as much as when you eat it. This book gives you the science-based nutritional protocols to keep hunger steady, protect lean muscle, and support your hormones, your bones, and your energy for the long term.

3. Building the bone density and muscle strength that protect your health for decades to come. Because true wellbeing after 50 isn't just about the number on the scale — it's about staying strong, capable, and resilient for the years ahead.

Inside The 12:12 Method, you'll discover:

• Why your metabolism changes after menopause — and exactly what to do about it
• How to optimise what you eat within your window, not just when you eat
• A simple way to manage weight, energy, and sleep together as one connected system
• How to adapt the method for travel, social occasions, stress, and illness
• A full 28-day structured plan with recipes and meal ideas
• The long-term biology behind why this approach keeps working — not just for a season, but for life

This is not a stepping stone to more extreme fasting. The 12:12 Method is the destination — sustainable, evidence-based, and designed to fit into a real life.

Written by Nancy Rishworth N.D., a Naturopath, Personal Trainer, and Massage Therapist with over 20 years of experience helping women over 50 feel like themselves again, this book speaks plainly, respectfully, and without judgement. It is for women who are ready to stop fighting their bodies and start working with them.

Sustainable consistency with a gentle protocol will always serve you better than intensity you cannot maintain.

If you're ready for more energy, better sleep, and a metabolism that finally works with you instead of against you — this book is your starting point.