The Surprising Benefits of Prolonged Fasting for Better Health in Midlife

Hello Warriors!

This week’s episode of The Suburban Warrior Podcast spotlights someone who is quietly, steadily changing the way women navigate midlife: Ashley Bizzell, RDN, CDCES. For nearly 20 years, Ashley has lived at the intersection of food, medicine, and real life—first in outpatient clinics helping people manage diabetes and high blood pressure, then in critical care hospitals, and now in the telehealth space where she gets to do what she loves most: prevention and long-term coaching. She’s the Clinical Nutrition Manager at L-Nutra, the company behind ProLon and its Fasting Mimicking Diet, and she’s obsessed (in the best way) with how food timing and quality can transform metabolic health.

Ashley isn’t talking theory from an ivory tower. She’s a 40-something mom in the thick of midlife herself, riding the same hormonal roller coaster as the rest of us—perimenopause, shifting metabolism, stubborn midsection weight, mysterious fatigue, the whole package. That’s exactly why she’s so powerful to listen to: she marries cutting-edge science (autophagy, bio age, insulin resistance) with the lived reality of busy women who are packing lunches, answering emails, and wondering when exactly their jeans got tight. With Ashely, there’s no shame, no doom, and definitely no “just eat less and work out more.”

Instead, she offers something radical and refreshing. From simple “circadian” fasting (hello, 12:12 window) to five-day fasting-mimicking cycles that spark cellular cleanup, Ashley shows how we can lower inflammation, protect muscle, tame blood sugar, and even reverse metabolic conditions like prediabetes and PCOS—without living on shakes or spending our lives at the gym. She’s the voice in your ear saying, “Midlife isn’t the beginning of the end. It’s the perfect time to take your power back.”

Ashley’s Midlife Metabolism Playbook: 6 Big Takeaways

1. Prevention Starts Before the Diagnosis
Ashley sees so many women brush off “borderline” labs—slightly high A1C, cholesterol, or blood pressure—as no big deal. Her take: that’s your early warning system. You don’t have to wait for a diabetes or heart disease diagnosis to change course. Small shifts now can keep you out of the hospital later.

2. The 12:12 “Circadian Fast” Is a Gentle Game-Changer
Forget extreme fasting windows. Ashley loves a simple 12 hours eating, 12 hours fasting rhythm—like 7 a.m. to 7 p.m.—plus no food for three hours before bed. It supports digestion, blood sugar, and sleep without feeling like a “diet.” From there, some women choose to experiment with 14:10 or 16:8, but the real win is consistency.

3. Prolonged Fasting = Cellular Housecleaning, Not Starvation
Ashley draws a line between short fasts (under 48 hours) and prolonged fasting (around five days). With tools like the ProLon Fasting Mimicking Diet, you still eat real, plant-based food—but in a very specific macro balance that keeps your body in a fasting-like state. Around day three, the body kicks into autophagy, its natural “self-cleaning” mode, clearing damaged cells, lowering inflammation, trimming visceral belly fat, and improving insulin sensitivity—while preserving muscle.

4. PCOS, Prediabetes, and Diabetes Are Metabolic—Not Moral
Ashley works with women who feel defeated by PCOS, prediabetes, or full-blown diabetes. Using fasting-mimicking cycles, better food quality, and sometimes tools like CGMs, she helps improve insulin resistance and inflammation—the root of so many midlife issues. The message: your body isn’t failing you. With the right strategy, your numbers and your symptoms can change.

5. Food as Medicine Beats “Pharmacy First”
Medications absolutely have a role, but Ashley is passionate about pairing them with food as medicine—Mediterranean-style eating, medically tailored meals, and strategic fasting. Instead of obsessing over calories, she focuses on quality: more plants, more fiber, healthy fats, fewer ultra-processed “diet” foods that quietly fuel inflammation.

6. Healthspan, Not Just Lifespan, Is the Goal
Ashley isn’t chasing a record-breaking age; she’s chasing energy, mobility, and clarity that last. Prolonged fasting cycles a few times a year, strength training to protect muscle, better sleep, and stress support all feed into healthspan—the years you actually feel good living. Add in reframing (“How will this make me feel in three hours?”) and a supportive community, and midlife stops feeling like a slow decline and starts looking like a powerful reset.

If this episode hits home—if you’re tired of feeling “off” and ready to feel strong and clear again—Ashley’s world of fasting-mimicking tools, guided programs, and food-as-medicine might be the next right step.

Curious About Fasting? ProLon’s Black Friday Sale Is Your Moment.

If you’re feeling intrigued by the idea of fasting-mimicking and want a gentle, structured way to try it, this might be the perfect moment—ProLon is running a Black Friday sale ahead of the holidays. With the season of indulgence around the corner, it’s an ideal time to give your metabolism a reset, support your energy, and experience the benefits of a 5-day cellular “cleanup” without doing a true water fast. If you’ve been curious, this is your sign to give it a whirl!

Ready to go from Confusion to Clarity?

Feeling stuck, confused, or a little gaslit by the “it’s just aging” shrug? Let’s change that—book a free integrative health consult with Crissy. Crissy’s an integrative health practitioner with real-world medical experience who blends science-backed therapies with natural, doable habits so you can feel like yourself again. After her own 10-year battle with perimenopause, she’s made it her mission to ensure no woman has to suffer in silence. In your consult, you’ll get a judgment-free space, clear next steps, and tools you can use right away. If you’re ready to move from survival to thriving, reach out—Crissy’s got you.

Ready to Reclaim Your Health in Midlife?

Reclaiming your health in midlife isn’t just possible—it’s powerful. Whether you’re feeling out of balance, run down, or simply not like yourself, this is your moment to take charge. The From ‘Pause to Power Roadmap is your free, practical guide to navigating perimenopause with clarity, confidence, and zero shame. Download it now and take the first step toward feeling stronger, more energized, and unapologetically you—redefining midlife wellness with grit and grace!

Ready to Warrior Up!

Listen to the Full Episode: Suburban Warrior podcast on Apple Podcasts or wherever you get your podcasts.

Thank you for reading—and remember, knowledge is power! If you’re experiencing symptoms, don’t ignore them. There is help (and hope) out there. Stay tuned for our next newsletter to keep transforming your mindset and rocking your inner warrior!