WEBVTT

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<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm

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<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.

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<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health

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<v Speaker 2>and wellness advocate. Please keep in mind that this podcast

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<v Speaker 2>is for educational and motivational purposes only and is not

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<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I

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<v Speaker 2>are not doctors, so make sure to check with your

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<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes

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<v Speaker 2>to any medical treatments or medications.

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<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,

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<v Speaker 1>tune in each week to get inspired, to learn, and

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<v Speaker 1>to have some fun along the way. Hi, everybody, we

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<v Speaker 1>are so glad you're here today. Welcome to this week's

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<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.

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<v Speaker 2>How are you doing today, Sherry? I'm doing great. The

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<v Speaker 2>sun is shining. After I feel like a week of

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<v Speaker 2>storms and no power half the time, I feel like

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<v Speaker 2>so hooray for the sun. We had a really rainy

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<v Speaker 2>day yesterday. I have sunshina and electricity today. Yeah, I

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<v Speaker 2>need both of those things.

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<v Speaker 1>Yeah, like my pool completely filled up, like to the tone.

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<v Speaker 1>I was looking out there and during the day yesterday

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<v Speaker 1>and I was like, I need to go put some

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<v Speaker 1>water in the poll.

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<v Speaker 2>It's a little low.

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<v Speaker 1>And then it rained so hard we weren't expecting it,

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<v Speaker 1>and then the pool was like all the way full.

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<v Speaker 2>I'm like, well, I'm sure glad I didn't put any

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<v Speaker 2>water in the Yeah, you would have had a flooded backyard.

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<v Speaker 2>Oh gosh, the backyard was very flooded.

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<v Speaker 1>The people all over Facebook were posting pictures of things flooding.

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<v Speaker 2>Oh really, we had a lot of rain. Yeah. Well,

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<v Speaker 2>I mean I have standing water in my yard and

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<v Speaker 2>it hasn't rained since midnight, but the ground is just

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<v Speaker 2>so saturated that it's not going anywhere.

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<v Speaker 1>Well, I'm ready for some sun. Bring on the sun.

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<v Speaker 2>I'm counting down the days till I'm there. Yeah, I

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<v Speaker 2>can't wait. I'm so excited. Just a little over a month.

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<v Speaker 2>So okay, okay, Well let's start in with our weekly celebration.

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<v Speaker 2>And this week we have a celebration from Stephanie and

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<v Speaker 2>it's titled Day twenty nine graduation Day. And for those

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<v Speaker 2>of you that may not know what she means she

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<v Speaker 2>is graduating from the twenty eight day fast start. So

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<v Speaker 2>Stephanie wrote, first off, this is the longest I have

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<v Speaker 2>ever been quote on the wagon, and that's because there

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<v Speaker 2>is no wagon. I am super proud. I experienced a

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<v Speaker 2>weight loss of five pounds and this is the lowest

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<v Speaker 2>weight I have been in the last ten months, despite

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<v Speaker 2>on again, off again weight watchers. I did not measure

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<v Speaker 2>and I did not take starter photos. Why because the

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<v Speaker 2>rebel in me was like, what's the point? This is

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<v Speaker 2>just another fad for you. But I recreated a face

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<v Speaker 2>to face photo and I can definitely see some changes.

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<v Speaker 2>Here are my non scale victories. Freedom from decision fatigue.

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<v Speaker 2>I'm an entrepreneur, and honestly, the mental gymnastics of counting

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<v Speaker 2>and planning and denying was just an overload on my

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<v Speaker 2>already taxed decision making brain. This feels like absolute freedom,

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<v Speaker 2>feeling super comfortable in my clothes. Many are getting loose,

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<v Speaker 2>better skin. I've been having some adult acne for the

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<v Speaker 2>past six months, but I'm noticing an improvement in that,

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<v Speaker 2>as well as overall redness mental energy throughout the day.

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<v Speaker 2>I'm really noticing now, mainly the past five to seven days,

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<v Speaker 2>so that once I have my fast breaking snack around

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<v Speaker 2>three thirty or four, I'm immediately tired. This is such

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<v Speaker 2>a key for energy management and timing of my tasks.

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<v Speaker 2>It's no wonder I was tired all the time before.

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<v Speaker 2>No daytime napping. Honestly, I was a serial napper. I

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<v Speaker 2>would have told you four weeks ago that it was

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<v Speaker 2>my favorite self care activity. Yet I haven't desired or

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<v Speaker 2>needed a nap in the past week. Putting more energy,

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<v Speaker 2>thought and effort into my dinner meal. Since this is

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<v Speaker 2>my meal of the day, I am pre planning it

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<v Speaker 2>early and not getting home after work and thinking, uh,

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<v Speaker 2>what will I throw together?

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<v Speaker 1>Now?

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<v Speaker 2>What I did? I nailed the clean fast that's it,

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<v Speaker 2>and I followed the steady builder aproach in week one,

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<v Speaker 2>the ripoff the band aid in weeks two through four,

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<v Speaker 2>I purposely did not change my food choices. I delayed

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<v Speaker 2>instead of denying, and I enjoyed all of the things

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<v Speaker 2>I desired in my eating window. This twenty eight days

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<v Speaker 2>brought birthdays, anniversaries, moving into our new cottage, all things

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<v Speaker 2>that would have quote ruined a traditional diet. I binged

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<v Speaker 2>on fast piece repeat and intermittent fasting story podcast Daily

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<v Speaker 2>What's Next. I loved the day by day of the

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<v Speaker 2>Fast Start book. I highly recommend if you don't already

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<v Speaker 2>have it and you're in the Fast Start. Even the

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<v Speaker 2>Kindle version is wonderful. So I will start over now

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<v Speaker 2>at day one with the readings, the planning and the

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<v Speaker 2>daily reflections, but without the increasing fast because I've already

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<v Speaker 2>done that part. I'm going to trial a nineteen five window,

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<v Speaker 2>but I have a feeling that I'll naturally gravitate to

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<v Speaker 2>a twenty four on the weekdays in nineteen five or

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<v Speaker 2>eighteen six on the weekends, depending on the occasion. Stepping

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<v Speaker 2>on the scale and made it immediately gave me diet brain.

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<v Speaker 2>So I think I'll stay off for another twenty eight

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<v Speaker 2>days and just go by how my body is feeling

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<v Speaker 2>and my clothing to make any tweaks. Also, oh wow,

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<v Speaker 2>thank you for teaching. If if you had asked me

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<v Speaker 2>four weeks ago if I could eat inn a four

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<v Speaker 2>hour window, I would have told you that was absolutely crazy.

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<v Speaker 2>Now it's not only doable, it's enjoyable.

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<v Speaker 1>I love that so much, Stephanie. And here's the part,

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<v Speaker 1>that last little bit where she said, if you'd asked

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<v Speaker 1>me four weeks ago, if I could eat in a

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<v Speaker 1>four hour window, I would have said, that's crazy. We

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<v Speaker 1>hear that from people who are new. They're like, well,

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<v Speaker 1>I've been listening to the podcast and most people end

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<v Speaker 1>up with about a four or five hour window. Am

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<v Speaker 1>I going to have to do that? I don't want

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<v Speaker 1>to do that. I'm like, don't say you don't want

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<v Speaker 1>to do it until you experience it. You might realize

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<v Speaker 1>that is what you want to do, but your brain

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<v Speaker 1>thinks you don't want to do it until you're doing it.

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<v Speaker 2>Yeah, And then people who come into the community and

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<v Speaker 2>they're on day one or day five and they're like,

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<v Speaker 2>I see that most of you eat a four to

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<v Speaker 2>five hour window, but I have zero plans to do that.

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<v Speaker 2>I'm going to do sixteen eight. But over time it

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<v Speaker 2>seems way more approachable, right Like, once you start with

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<v Speaker 2>an eight hour window and you're like, okay, I manage that,

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<v Speaker 2>And then over time people are like, I almost couldn't

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<v Speaker 2>eat two meals in my eight hour window, so I

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<v Speaker 2>shortened my window up and I went to a snack

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<v Speaker 2>and a meal. And that was never their intention, it's

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<v Speaker 2>just what happened naturally.

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<v Speaker 1>Or they'll accidentally have a day where they got real

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<v Speaker 1>busy and opened later and they're like, you know, I've

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<v Speaker 1>been eating at noon, noon to eight, and then I

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<v Speaker 1>got real busy and I couldn't eat until three, and

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<v Speaker 1>then around two o'clock, I actually had this great energy and.

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<v Speaker 2>I felt better than I ever feel, and oh, there

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<v Speaker 2>it is. And somebody yesterday she's in her fast start

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<v Speaker 2>and she's doing the steady build approach, I think, and

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<v Speaker 2>she was I think maybe doing a longer like maybe

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<v Speaker 2>an eight hour window, but she had lab tests at

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<v Speaker 2>like two o'clock yesterday, so she had to stay fasted

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<v Speaker 2>until two. And then she was like, it was actually

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<v Speaker 2>really easy, and now I know I can do it.

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<v Speaker 2>So now I'm just gonna switch and I'm just gonna

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<v Speaker 2>wait and open my window at two every day. And

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<v Speaker 2>so it's like kind of once you do it once

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<v Speaker 2>and you realize like you can do it, your body

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<v Speaker 2>does know what to do, and you're not going to die,

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<v Speaker 2>then you're like, oh, okay, this is doable.

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<v Speaker 1>And not only are you not going to die, but

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<v Speaker 1>you might find that you feel better than you do

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<v Speaker 1>when you open it noon exactly, which is what I'm

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<v Speaker 1>expecting you would probably feel. And also if you notice,

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<v Speaker 1>Stephanie talked about how after she happened her windows, she

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<v Speaker 1>feels more tired, and that is very typical yep. And

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<v Speaker 1>so I feel more tired after I open my window

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<v Speaker 1>than when I'm in the fasted state, and that is

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<v Speaker 1>more motivation to keep fasting until my work is done

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<v Speaker 1>for the day. I always fast until my work is

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<v Speaker 1>done for the day and when I have a clear brain.

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<v Speaker 2>Yeah, and I think it's more profound in the early

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<v Speaker 2>days of fasting. I really do think the tiredness gets better.

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<v Speaker 2>And my theory is your insulin resistance improves.

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<v Speaker 1>Yep.

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<v Speaker 2>So when you eat, your body isn't spitting out as

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<v Speaker 2>much insulin, you're not having that crash, You're not having

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<v Speaker 2>that crash afterwards. That and I think people learn how

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<v Speaker 2>to tweak their foods pretty right.

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<v Speaker 1>I was going to say food for because what I

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<v Speaker 1>choose to eat makes a huge difference, Like I realized,

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<v Speaker 1>you know, with my experiments with whole food, plant based

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<v Speaker 1>eating over the years, I do not have any kind

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<v Speaker 1>of slump if I am whole food plant based, zero.

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<v Speaker 1>But when I eat meat to open my window or eggs,

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<v Speaker 1>I get tired. It's like my body needs more energy

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<v Speaker 1>to digest that protein, and so I get more like, oh,

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<v Speaker 1>I feel like I almost need a nap. It's just

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<v Speaker 1>it's very interesting. I wouldn't have noticed it if it

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<v Speaker 1>wasn't for experimenting. Yeah, I have not struggled with like

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<v Speaker 1>low blood sugar in quite a while. And yesterday all

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<v Speaker 1>I did different was I often opened my window with

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<v Speaker 1>like yogurt and blackberries, or yogurt and cherries or something.

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<v Speaker 1>But yesterday I had a banana in my yogurt, which

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<v Speaker 1>I do that like banana and strawberries a lot. The

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<v Speaker 1>only thing I did different is I had some organic granola,

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<v Speaker 1>and I was like, oh, I'll add a little because

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<v Speaker 1>bananas are soft and.

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<v Speaker 2>I like a little something to chew. So I just

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<v Speaker 2>I didn't have any strawberries. I haven't been to the

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<v Speaker 2>grocery store, so I was like, oh, I'll sprinkle some

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<v Speaker 2>of that sugar free granolaver that is all I did,

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<v Speaker 2>maybe two tablespoons of granola over the top of it,

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<v Speaker 2>and I had the biggest slump. After that. I was

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<v Speaker 2>on the couch like so tired and lethargic and almost

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<v Speaker 2>a little nauseous. And Eric kept saying well, maybe you

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<v Speaker 2>needed something else, and I was like, no, I'm queasy.

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<v Speaker 2>But then I made myself get up and eat something else,

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<v Speaker 2>and I felt so much better. And I was like,

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<v Speaker 2>oh wow.

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<v Speaker 1>The banana and the granola together.

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<v Speaker 2>Yeah, like I did. Apparently I did great with banana

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<v Speaker 2>and strawberry yogurt, but banana and granola yogurt is a

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<v Speaker 2>no for me, and I felt it very strongly. Yesterday.

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<v Speaker 1>I had a little slump after I opened yesterday as well.

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<v Speaker 1>I opened with a roast beef sandwich. My food box

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<v Speaker 1>didn't come this week. Well, it came. It rode around

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<v Speaker 1>on the truck for two days. Oh yes, and then

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<v Speaker 1>by the time it came like, they're like, it's going

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<v Speaker 1>to be delivered on the day it was supposed to.

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<v Speaker 1>And then they're like, oh, but it'll be the lovered tomorrow.

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<v Speaker 1>And by the time it came, everything was yeah, and

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<v Speaker 1>that was a shipper prawl. Obviously, you know, Veex did

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<v Speaker 1>not get it to me, and so I had to

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<v Speaker 1>throw it all away. So I've been just having to

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<v Speaker 1>like live off the land, how to eat food.

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<v Speaker 2>Gina is out in the wild trying to procure food exactly.

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<v Speaker 1>Luckily, I went to Publics and lived off the land

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<v Speaker 1>with some boar's head roast beef, which is delicious.

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<v Speaker 2>It is.

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<v Speaker 1>It gave me a little swamp after I ate it,

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<v Speaker 1>and I'm like, yeah, this is huh not what works

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<v Speaker 1>the best for me. But it was really I love

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<v Speaker 1>a good roast beef. But what I do is I

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<v Speaker 1>had some Daves Killer bread and I put some roast

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<v Speaker 1>beef on the air and some Swiss cheese and some horseradish.

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<v Speaker 2>Mannai. It sounds amazing, Oh I got it was so good. Yeah,

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<v Speaker 2>that sounds great. It's my kind of sandwich.

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<v Speaker 1>Made me a little tired after eating it. It was delicious.

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<v Speaker 2>I love sandwiches and I never eat them.

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<v Speaker 1>I never even hardly have sandwich bread in the house

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<v Speaker 1>because I, you know, use my meal kits instead.

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<v Speaker 2>So I'm gonna be honest. I like Public's London broil

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<v Speaker 2>better than the roast beef. That's what I got London.

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<v Speaker 2>Oh no, no, I think it was bor's head London broil.

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<v Speaker 1>Right.

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<v Speaker 2>My family, we taste tests somehow. I got both by

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<v Speaker 2>accident one time, and then we did a blind taste test,

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<v Speaker 2>so you get the Publics brand. Okay. Everybody liked the

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<v Speaker 2>publics brand. Well, I'll have to try it.

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<v Speaker 1>I do love publics, and now I know you can

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<v Speaker 1>schedule it on the app. This is not a commercial

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<v Speaker 1>for publics. Public it's not, no we exist. But I

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<v Speaker 1>would do a commercial for publics if they want to do.

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<v Speaker 2>That's so much. I love publics.

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<v Speaker 1>But you can like say you wanted ahead of time,

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<v Speaker 1>and then when you get there, it's already in.

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<v Speaker 2>This little case. That's the matter. I don't have to.

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<v Speaker 1>Wait in the line because I'd be like, I'm not

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<v Speaker 1>getting anything there. They're like ten people waiting in line

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<v Speaker 1>to get theirs. I'm like, I'd rather have no meat.

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<v Speaker 2>That's me. I will be like, well, we're gonna have

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<v Speaker 2>to make another plan because there's a line up the

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<v Speaker 2>deli counter.

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<v Speaker 1>Yeah, there's always a line at our dele counter. But

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<v Speaker 1>now I just well, I didn't even know where to

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<v Speaker 1>pick it up. I'm like, where do you get your men?

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<v Speaker 1>They're like over there, and I went and had my

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<v Speaker 1>name on it and it was all sliced up, and

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<v Speaker 1>I'm like, bam, anyway, that's great.

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<v Speaker 2>I like convenient. I have to check that out at

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<v Speaker 2>my public So I don't know that we.

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<v Speaker 1>Offer that it's just right through the publics app. Again,

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<v Speaker 1>we are not answered by public I just really like publics.

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<v Speaker 2>We like convenience.

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<v Speaker 1>I like convenience, and like, now I'll like plan my

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<v Speaker 1>trip before I go on the app, and I think

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<v Speaker 1>about what I want, and like, let's say I wanted

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<v Speaker 1>to get horsewadish mayonnaise. I can see all the options

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<v Speaker 1>that they have and read the ingredients list before I

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<v Speaker 1>get in the store. Yes, I do that, and then

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<v Speaker 1>I put it on my list, and then it tells

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<v Speaker 1>me where it is, like what i'le to go down

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<v Speaker 1>and said, I'm like, all right, I need to go.

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<v Speaker 2>Down to all four. And I go down to all

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<v Speaker 2>four and there it is.

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<v Speaker 1>Anyway, I'm sure everyone else has been doing this for years,

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<v Speaker 1>but I'm new to this app shopping.

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<v Speaker 2>Yeah, I love it.

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<v Speaker 1>Now we have a question from a listener, and this

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<v Speaker 1>is from Cherry, but Cherry from Texas.

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<v Speaker 2>And she spells her name the same way I do. Yep,

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<v Speaker 2>she does.

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<v Speaker 1>She said, I'm wondering about staying hydrated. I know that

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<v Speaker 1>you've said not to drink too much drink fasting as

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<v Speaker 1>it throws off your electrolytes, But now I'm thinking I

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<v Speaker 1>might not be drinking enough. I wonder if you can

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<v Speaker 1>be more specific about how much to drink, or is

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<v Speaker 1>this one of these studies of one thing. I'm pretty

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<v Speaker 1>bad about not drinking enough water anyway, and I don't

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<v Speaker 1>want to become dehydrated. I usually have a cup of

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<v Speaker 1>coffee in the morning, a glass or two, which are

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<v Speaker 1>twelve ounce glasses of water during the day, and a

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<v Speaker 1>cup or two of green tea at night.

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<v Speaker 2>This is gonna be different for everybody, and it also

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<v Speaker 2>depends you get a lot of hydration from the food

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<v Speaker 2>you eat. If you're eating fresh fruits and vegetables, if

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<v Speaker 2>you're eating soup, you're getting hydration from your food, So

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<v Speaker 2>it doesn't all have to be what you drink. It

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<v Speaker 2>sounds to me like you're probably getting sufficient water. Are

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<v Speaker 2>you thirsty? If you're not thirsty and you feel good,

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<v Speaker 2>and I wouldn't, this is not something you have to

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<v Speaker 2>worry about. This doesn't sound like over drinking to me.

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<v Speaker 2>Over drinking once is when the people are like I

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<v Speaker 2>have to drink two gallons of water a day, or

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<v Speaker 2>I have to drink one ounce per pound of body weight,

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<v Speaker 2>then you might be overhydrating. But if you're just listening

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<v Speaker 2>to your thirst and you're just drinking too thirst Across

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<v Speaker 2>the day, you're doing fine. One way you can really

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<v Speaker 2>tell if you're dehydrated is if when you use the restroom,

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<v Speaker 2>if your urine is really yellow, like dark yellow.

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<v Speaker 1>I actually saw something on this am I been on

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<v Speaker 1>Facebook or Instagram.

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<v Speaker 2>It should not be dark yellow or straw colored. It

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<v Speaker 2>shouldn't be dark. Pale yellow is normal, yes, Pale yellow

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<v Speaker 2>is yeah normal. You want a light yellow, pale yellow. Yeah.

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<v Speaker 2>And if it's totally clear you're overhydrated.

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<v Speaker 1>It actually had like a scale totally clear, you're drinking

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<v Speaker 1>too much, pale yellow, normal, dark, dark yellow, and then

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<v Speaker 1>it had all these other colors like kidney disease and

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<v Speaker 1>you know, other weird colors that you might have. But

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<v Speaker 1>what it makes me sad is the way Sherry worded this.

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<v Speaker 1>She said, I'm pretty bad about not drinking enough. So

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<v Speaker 1>that's like one more thing we're giving ourselves guilt about. Yeah,

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<v Speaker 1>and that has been this whole push. It's modern, this

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<v Speaker 1>modern push to drink. First, it started with eight eight

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<v Speaker 1>ounce glasses a day. That was the first. And I

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<v Speaker 1>actually have a YouTube video that I'll share in the community,

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<v Speaker 1>made by a doctor when someone asks about water.

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<v Speaker 2>I share this video. It's really short.

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<v Speaker 1>It talks about how that's just somebody made that up, right,

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<v Speaker 1>and then everybody just keeps repeating it.

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<v Speaker 2>Like it's the fact.

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<v Speaker 1>But someone made that up and it is not true.

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<v Speaker 1>So I want everyone to release the guilt about how

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<v Speaker 1>much you're drinking. I just drink if I'm thirsty, And

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<v Speaker 1>the whole thing that other people will say that's also

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<v Speaker 1>made up. If you're thirsty, then it's already too late,

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<v Speaker 1>you're dehydrated. No, yeah, that's not how the body works.

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<v Speaker 1>The body does not send you signal for things when

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<v Speaker 1>it's already way too late. And if you think about man,

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<v Speaker 1>a thousand years of man or women, that's honestly.

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<v Speaker 2>Say, one hundred years ago, people weren't walking around with

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<v Speaker 2>their mug of water. They didn't have a standard cup,

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<v Speaker 2>they didn't want tracking water, they weren't thinking about water.

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<v Speaker 2>You know, people have been trying to survive, right, they're

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<v Speaker 2>just out there having a glass of water when they're

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<v Speaker 2>thirsty and moving out on about life and they're not

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<v Speaker 2>giving it another thought exactly.

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<v Speaker 1>And also the whole idea, like I've heard people say

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<v Speaker 1>coffee doesn't count towards your water because it dehydrated to you.

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<v Speaker 1>That's also not true. Caffeine can be dehydrating, but it's

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<v Speaker 1>not going to dehydrate.

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<v Speaker 2>You more than the amount of water that.

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<v Speaker 1>Was there in the coffee, right, So you're not like

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<v Speaker 1>negative after you have your cup of coffee. Right.

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<v Speaker 2>That fluid counts.

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<v Speaker 1>And one thing that's really important to keep in mind

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<v Speaker 1>is that we do not need as much fluid when

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<v Speaker 1>we're fasting.

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<v Speaker 2>We just don't. It goes right through you.

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<v Speaker 1>Like I remember one time someone asked. It might have

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<v Speaker 1>been back when we were on Facebook. They're like, I

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<v Speaker 1>have to go to the bathroom a whole lot more.

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<v Speaker 1>I'm just gonna say pee. Sorry, everybody, I have to

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<v Speaker 1>pee a whole lot more on fasted.

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<v Speaker 2>Is that normal?

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<v Speaker 1>And I'm like, I don't know, I've never really noticed that.

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<v Speaker 1>But then I started paying attention, and it's absolutely true.

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<v Speaker 1>I go to the bathroom a whole lot more on fasting.

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<v Speaker 1>It's like the liquids go right through me, and that's

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<v Speaker 1>my body not needing so many fluids. It's releasing them

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<v Speaker 1>because I'm fasting. Because our body uses a lot of

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<v Speaker 1>fluid to digest food, and so we need more fluid

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<v Speaker 1>if we're eating than we do if we're fasting.

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<v Speaker 2>Well, and when we are in fat burning, our kidneys

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<v Speaker 2>do all outing more fluid. That's true as well. That

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<v Speaker 2>is really normal when you're in katosis. It acts like

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<v Speaker 2>a natural diuretic and it pulls excess fluid out of

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<v Speaker 2>your body. I think that's why we see such a

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<v Speaker 2>drastic change in people's inflammation levels in the first few

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<v Speaker 2>months that they are fasting. You see such a change

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<v Speaker 2>in their face, and people's faces aren't so puffy, and

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<v Speaker 2>their hands aren't so puffy, and it's that kind of

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<v Speaker 2>natural diuretic response to katosis.

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<v Speaker 1>Yep. But I also noticed after I eat, I like

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<v Speaker 1>barely have to go to the bathroom like for the

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<v Speaker 1>whole rest of the day, and I don't get up

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<v Speaker 1>in the middle of the night and go to the bathroom.

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<v Speaker 1>You know. I drink enough water with my meals to

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<v Speaker 1>digest my meals, obviously, And the only time I've ever

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<v Speaker 1>had muscle cramping is if I have not had enough

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<v Speaker 1>fluid during my meals. Your body pulls in fluid from

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<v Speaker 1>your tissues, and that's where I've had like foot cramping,

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<v Speaker 1>like after flying on a plane and purposely not drink

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<v Speaker 1>because I didn't.

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<v Speaker 2>Have to go to the bathroom looking.

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<v Speaker 1>Then they had terrible foot cramping and it had chugged

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<v Speaker 1>some water and it went away. So don't be worried

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<v Speaker 1>about not having enough during the fast. You're not going

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<v Speaker 1>to be comdyhydrate. Now. If you're out doing a lot

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<v Speaker 1>of sweating, exercise, you know whatever, then that's a different story.

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<v Speaker 2>You might need to replace some fluids. If you're losing

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<v Speaker 2>a lot of fluid, then you need to replenish it.

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<v Speaker 1>Yeah, yeah, my body lets me know, no worries at all.

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<v Speaker 1>I don't counter track. I've got a glass water right here.

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<v Speaker 1>Sure you can see it. Yep, I had some. I'll

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00:18:29.319 --> 00:18:32.319
<v Speaker 1>drink some if I want to, and I don't worry about.

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<v Speaker 2>It all right. So our next question is from Curious

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<v Speaker 2>in Oregon. She say, it's hello Jen and Sherry. I

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<v Speaker 2>really appreciate all your sciencey information in the podcast. I'm

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<v Speaker 2>wondering what happens when your body has an insulin response

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<v Speaker 2>but you haven't eaten any food. For example, you talk

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<v Speaker 2>about the insulin response that can occur when you taste

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<v Speaker 2>a sweet flavor, even if you don't consume something sweet.

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<v Speaker 2>What does your body do with that insulin since there

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<v Speaker 2>isn't a rise in blood glucos coming from food. I

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<v Speaker 2>know you've mentioned that you can experience hunger, stomach growling,

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<v Speaker 2>et cetera, when you accidentally break your fast or you're

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00:19:04.640 --> 00:19:07.839
<v Speaker 2>not clean fasting, But I'm curious what actually happens to

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<v Speaker 2>the insulin that is released when you have an insulin

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<v Speaker 2>response but no food or fuel, and it can't really

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<v Speaker 2>do its job of helping use or store the glucose

419
00:19:16.240 --> 00:19:18.519
<v Speaker 2>that would have been in the food. I appreciate any

420
00:19:18.519 --> 00:19:19.720
<v Speaker 2>explanation you can get.

421
00:19:19.960 --> 00:19:22.920
<v Speaker 1>This is a great question, and I want to clarify

422
00:19:22.960 --> 00:19:25.200
<v Speaker 1>one thing. I don't think I've ever said that if

423
00:19:25.200 --> 00:19:27.519
<v Speaker 1>you have an insulin response, it will make your stomach growl.

424
00:19:28.160 --> 00:19:32.000
<v Speaker 1>So stomach growling is a mechanical action, and we have

425
00:19:32.119 --> 00:19:36.480
<v Speaker 1>associated it with hunger because we're more likely to feel

426
00:19:36.519 --> 00:19:39.519
<v Speaker 1>it if our stomach is empty, But it actually isn't hunger.

427
00:19:39.599 --> 00:19:42.359
<v Speaker 1>So a growling stomach is just mechanical action of an

428
00:19:42.359 --> 00:19:44.960
<v Speaker 1>empty stomach. But it doesn't mean you're hungry. It just

429
00:19:45.000 --> 00:19:47.359
<v Speaker 1>means your stomach is empty. I just wanted to.

430
00:19:47.680 --> 00:19:49.599
<v Speaker 2>I was gonna say, if my stomach's really empty, I'm

431
00:19:49.599 --> 00:19:52.359
<v Speaker 2>deep enough fast and I drink some really cold ice water,

432
00:19:52.839 --> 00:19:55.200
<v Speaker 2>my stomach will growl, it's moving, and it's just the

433
00:19:55.279 --> 00:19:59.799
<v Speaker 2>respond enough to drinking that water. It doesn't mean you're hungry.

434
00:20:00.119 --> 00:20:02.279
<v Speaker 2>So that was just one thing I wanted to mention. Okay, So.

435
00:20:03.720 --> 00:20:06.079
<v Speaker 1>This is why it can be really really important not

436
00:20:06.359 --> 00:20:09.720
<v Speaker 1>to have an insulin response, because you talked about all right,

437
00:20:09.759 --> 00:20:13.000
<v Speaker 1>there's no sugar coming in, So what's the insulin gonna store. Well,

438
00:20:13.039 --> 00:20:16.039
<v Speaker 1>it's gonna store some sugar that's already in your blood.

439
00:20:16.319 --> 00:20:18.640
<v Speaker 1>Like we're all going around with blood sugar all the time.

440
00:20:18.640 --> 00:20:21.359
<v Speaker 1>We have a baseline level of blood glucose that rises

441
00:20:21.400 --> 00:20:24.799
<v Speaker 1>and falls during the day. Your liver dumps some glycogen,

442
00:20:25.319 --> 00:20:28.240
<v Speaker 1>you might pull some out of muscles. Your body is

443
00:20:28.319 --> 00:20:32.119
<v Speaker 1>always trying to stay within a range, right, So if

444
00:20:32.160 --> 00:20:35.400
<v Speaker 1>you have that cephalic phase insulin response and your pancreas

445
00:20:35.440 --> 00:20:38.400
<v Speaker 1>pumps out some insulin, it's gonna store some of that

446
00:20:38.400 --> 00:20:41.079
<v Speaker 1>blood glucose and it's gonna drop your blood glucose levels

447
00:20:41.200 --> 00:20:45.519
<v Speaker 1>even though no glucose came in. Higher insulin insulin stores,

448
00:20:45.960 --> 00:20:49.160
<v Speaker 1>so you're likely to have a blood sugar crash. Here's

449
00:20:49.200 --> 00:20:52.119
<v Speaker 1>the thing. You're only going to feel that blood sugar

450
00:20:52.160 --> 00:20:55.079
<v Speaker 1>crash if your blood sugar was in like a load

451
00:20:55.160 --> 00:20:57.359
<v Speaker 1>and normal low kind of a range. Like let's say

452
00:20:57.680 --> 00:21:01.000
<v Speaker 1>I've noticed I'm cruising along, deep in fasted state, and

453
00:21:01.000 --> 00:21:03.799
<v Speaker 1>my blood glucose is seventy seven to make it up

454
00:21:03.839 --> 00:21:05.640
<v Speaker 1>a number, because I've seen that kind of number before,

455
00:21:05.640 --> 00:21:07.759
<v Speaker 1>back in the day when I was wearing a CGM.

456
00:21:08.079 --> 00:21:10.519
<v Speaker 1>So I'm deep in the fasted state, my blood sugar

457
00:21:10.559 --> 00:21:13.799
<v Speaker 1>is seventy seven, I'm cruising along. Let's say I had

458
00:21:14.119 --> 00:21:18.160
<v Speaker 1>an insulin response. Well, that's likely to lower my blood

459
00:21:18.200 --> 00:21:21.359
<v Speaker 1>sugar lower than seventy seven, And because it's low, I

460
00:21:21.440 --> 00:21:24.160
<v Speaker 1>might actually feel a little shaky or weird, like my

461
00:21:24.200 --> 00:21:26.599
<v Speaker 1>blood sugar is too low because my blood sugar was

462
00:21:26.640 --> 00:21:28.440
<v Speaker 1>already at a good low and now I've made it

463
00:21:28.440 --> 00:21:31.000
<v Speaker 1>too low. So you don't want to feel that. But

464
00:21:31.079 --> 00:21:34.720
<v Speaker 1>on the flip side, let's imagine that you are cruising

465
00:21:34.759 --> 00:21:37.599
<v Speaker 1>along and you are, you know, not really fat adapted.

466
00:21:37.640 --> 00:21:39.480
<v Speaker 1>You haven't been fasting a long time. Maybe you have

467
00:21:39.559 --> 00:21:42.319
<v Speaker 1>a lot of excess glycogen stored in your liver. Maybe

468
00:21:42.319 --> 00:21:44.559
<v Speaker 1>you're earlier in the fast and you haven't cleared out

469
00:21:44.559 --> 00:21:48.559
<v Speaker 1>your daily liver glicogen yet. Maybe you are lots of

470
00:21:48.599 --> 00:21:51.039
<v Speaker 1>other things. You're walking around with really high blood sugar.

471
00:21:51.079 --> 00:21:54.559
<v Speaker 1>Maybe you're blood sugar is one hundred and twenty even

472
00:21:54.559 --> 00:21:56.519
<v Speaker 1>though you're you know, you haven't eaten yet for the day,

473
00:21:56.559 --> 00:21:58.119
<v Speaker 1>You're still walking around in the morning with a blood

474
00:21:58.160 --> 00:22:01.440
<v Speaker 1>sugar of one twenty. You have an insulin response, your

475
00:22:01.440 --> 00:22:03.519
<v Speaker 1>blood sugar's liable to come down, but maybe it only

476
00:22:03.559 --> 00:22:06.559
<v Speaker 1>comes down to one hundred. Right, Are you going to

477
00:22:06.640 --> 00:22:08.960
<v Speaker 1>feel that your blood sugar is low. No, one hundred

478
00:22:09.000 --> 00:22:12.720
<v Speaker 1>is not low. So the absence of feeling like your

479
00:22:12.720 --> 00:22:15.880
<v Speaker 1>blood sugar is crashing does not mean your body didn't

480
00:22:15.920 --> 00:22:19.240
<v Speaker 1>release any insulin. It just means that it didn't impact

481
00:22:19.279 --> 00:22:21.519
<v Speaker 1>your blood sugar enough for you to feel it. Did

482
00:22:21.559 --> 00:22:23.519
<v Speaker 1>I explain that in the way that made sense, Sherry, Yes,

483
00:22:23.599 --> 00:22:25.960
<v Speaker 1>you did, because sometimes people tried to use that as

484
00:22:26.000 --> 00:22:28.720
<v Speaker 1>a like, well, I know Jen said that, you know,

485
00:22:28.759 --> 00:22:30.359
<v Speaker 1>we shouldn't put limit in our water, but I put

486
00:22:30.359 --> 00:22:32.839
<v Speaker 1>limit in my water and I feel perfectly fine. We

487
00:22:32.880 --> 00:22:35.079
<v Speaker 1>don't use that as a test to determine what works

488
00:22:35.079 --> 00:22:37.519
<v Speaker 1>for you, because maybe your blood sugar is going down

489
00:22:37.519 --> 00:22:40.480
<v Speaker 1>from one twenty to one hundred because of that lemon

490
00:22:41.000 --> 00:22:43.240
<v Speaker 1>and your insulin response, and you can't feel it. That

491
00:22:43.240 --> 00:22:45.759
<v Speaker 1>doesn't mean that something isn't happening and you're not having

492
00:22:45.920 --> 00:22:48.279
<v Speaker 1>an insulin response, and we want to keep insulin low

493
00:22:48.880 --> 00:22:51.400
<v Speaker 1>because we want to tap into our fat. Insulin is

494
00:22:51.440 --> 00:22:52.839
<v Speaker 1>storage hormone. Go ahead here.

495
00:22:52.920 --> 00:22:55.680
<v Speaker 2>And I'm convinced too that the more insolent sensitive you are,

496
00:22:55.720 --> 00:22:57.680
<v Speaker 2>the more you're going to feel bad. That's true. So

497
00:22:57.839 --> 00:23:00.680
<v Speaker 2>I think early on in your fasting, I was gonna

498
00:23:00.680 --> 00:23:04.359
<v Speaker 2>say career, your fasting career, your fasting lifestyle. You may

499
00:23:04.359 --> 00:23:06.200
<v Speaker 2>be one of those people has been like, oh, I've

500
00:23:06.200 --> 00:23:09.039
<v Speaker 2>been I've been having lemon water for the last six

501
00:23:09.079 --> 00:23:10.559
<v Speaker 2>months while I was fasting. I never heard about the

502
00:23:10.559 --> 00:23:13.839
<v Speaker 2>clean fast, and I felt fine. But you've not given

503
00:23:13.880 --> 00:23:16.880
<v Speaker 2>your body a chance to heal your insulin resistance, and

504
00:23:17.200 --> 00:23:21.680
<v Speaker 2>over time you may absolutely feel the difference. That's why

505
00:23:21.720 --> 00:23:24.519
<v Speaker 2>the clean fast is so important. And you know, we

506
00:23:24.559 --> 00:23:28.559
<v Speaker 2>know insulin is a storage hormone. So if you have

507
00:23:28.599 --> 00:23:31.200
<v Speaker 2>an insulin reason really is why you're fasting and you're

508
00:23:31.279 --> 00:23:34.160
<v Speaker 2>in fat burning, it's going to turn off that fat burning.

509
00:23:34.599 --> 00:23:38.039
<v Speaker 2>You're not gonna get the benefits of that clean fast exactly.

510
00:23:38.200 --> 00:23:40.599
<v Speaker 2>So that was a great question. Curious in Oregon.

511
00:23:41.519 --> 00:23:43.720
<v Speaker 1>All right, now, it's time for our segment called What's

512
00:23:43.759 --> 00:23:46.720
<v Speaker 1>Your Why. Most of us begin intermittent fasting with weight

513
00:23:46.759 --> 00:23:49.039
<v Speaker 1>loss in mind, and that is a wonderful reason to begin,

514
00:23:49.440 --> 00:23:51.680
<v Speaker 1>but there is so much more to what intermittent fasting

515
00:23:51.720 --> 00:23:54.279
<v Speaker 1>can do for us beyond weight loss. And if you

516
00:23:54.359 --> 00:23:57.000
<v Speaker 1>have a powerful why, I believe that you are more

517
00:23:57.160 --> 00:24:00.720
<v Speaker 1>likely to fund long term success and if you fasting

518
00:24:00.759 --> 00:24:01.599
<v Speaker 1>as a lifestyle.

519
00:24:02.440 --> 00:24:04.799
<v Speaker 2>So this week we have a wife from Tanya in Kentucky.

520
00:24:05.200 --> 00:24:07.519
<v Speaker 2>My why is not just losing weight, but making my

521
00:24:07.599 --> 00:24:10.319
<v Speaker 2>body look or reshape it back to the way it

522
00:24:10.400 --> 00:24:12.960
<v Speaker 2>was before. I had a slight belly because of a

523
00:24:13.039 --> 00:24:15.960
<v Speaker 2>hysterectomy and the fact that I've been in menopause for

524
00:24:16.000 --> 00:24:18.599
<v Speaker 2>so many years. But on the other program I was doing,

525
00:24:18.640 --> 00:24:21.319
<v Speaker 2>I gained so much weight that I was absolutely miserable.

526
00:24:21.799 --> 00:24:24.200
<v Speaker 2>So now to have that weight coming back down is great.

527
00:24:24.279 --> 00:24:27.519
<v Speaker 2>But watching my body shape change has been so wonderful

528
00:24:27.519 --> 00:24:30.160
<v Speaker 2>that it's nearly brought tears to my eyes. I know

529
00:24:30.240 --> 00:24:32.119
<v Speaker 2>in one of your podcasts you said that after a

530
00:24:32.119 --> 00:24:34.880
<v Speaker 2>certain age that you're never going to completely get rid

531
00:24:34.920 --> 00:24:37.519
<v Speaker 2>of that belly, and that's okay. I just want my

532
00:24:37.599 --> 00:24:40.319
<v Speaker 2>body shape to get close to the way it was before,

533
00:24:40.559 --> 00:24:42.880
<v Speaker 2>so that I can get on with my life. Yeah,

534
00:24:42.920 --> 00:24:45.240
<v Speaker 2>and Tanya, I just want to say, when you say

535
00:24:45.279 --> 00:24:46.680
<v Speaker 2>you want to get on with your life, you want

536
00:24:46.680 --> 00:24:48.279
<v Speaker 2>to get this done to get out of your life.

537
00:24:48.680 --> 00:24:51.240
<v Speaker 2>Please don't let your body shape and all of you listening,

538
00:24:51.359 --> 00:24:53.960
<v Speaker 2>do not let your body shape or size stop you

539
00:24:54.000 --> 00:24:58.039
<v Speaker 2>from living your very best life. Like you have one life,

540
00:24:58.079 --> 00:25:00.920
<v Speaker 2>live it, live it every day fully, no matter what

541
00:25:01.039 --> 00:25:02.920
<v Speaker 2>you look like. You know you can be a work

542
00:25:02.920 --> 00:25:05.039
<v Speaker 2>in progress and still go out there and live your

543
00:25:05.079 --> 00:25:05.720
<v Speaker 2>best life.

544
00:25:05.759 --> 00:25:08.279
<v Speaker 1>We probably all seem the meme how to have a

545
00:25:08.319 --> 00:25:11.400
<v Speaker 1>bikini body, get a bikini, put it on your body.

546
00:25:11.759 --> 00:25:13.759
<v Speaker 2>Yep, right, that's true.

547
00:25:14.079 --> 00:25:16.279
<v Speaker 1>And I want to clarify one thing that Tanya said.

548
00:25:16.279 --> 00:25:17.960
<v Speaker 1>You know, after a certain age, you're never going to

549
00:25:18.000 --> 00:25:19.799
<v Speaker 1>completely get rid of the belly. I actually think you

550
00:25:19.839 --> 00:25:22.599
<v Speaker 1>probably could if you like dieted like a crazy person.

551
00:25:23.480 --> 00:25:26.519
<v Speaker 1>Like if I went crazy on full diet mode, I

552
00:25:26.559 --> 00:25:28.240
<v Speaker 1>could get really really skinny.

553
00:25:28.680 --> 00:25:29.119
<v Speaker 2>I could.

554
00:25:29.200 --> 00:25:31.119
<v Speaker 1>I could do it. I could get really really skinny.

555
00:25:31.160 --> 00:25:34.039
<v Speaker 1>I have no desire to do that though. Instead the

556
00:25:34.079 --> 00:25:37.799
<v Speaker 1>lifestyle that I live postmenopause, i'm a little fluffier than

557
00:25:37.839 --> 00:25:42.960
<v Speaker 1>I was with the similar lifestyle pre menopause. So I

558
00:25:43.200 --> 00:25:47.480
<v Speaker 1>could get skinnier even after menopause, but it would require

559
00:25:47.519 --> 00:25:48.759
<v Speaker 1>me to do things that's not the way I want

560
00:25:48.799 --> 00:25:52.039
<v Speaker 1>to live my life. So I have chosen that part

561
00:25:52.039 --> 00:25:53.839
<v Speaker 1>of my enjoying my life is I'm just gonna be

562
00:25:53.880 --> 00:25:57.000
<v Speaker 1>a little fluffier, a little puffier, and I'm okay with it.

563
00:25:57.519 --> 00:25:59.079
<v Speaker 2>Are you ever going to have your twenty year old

564
00:25:59.119 --> 00:26:03.039
<v Speaker 2>belly back again? Though no, exactly, never never know.

565
00:26:04.000 --> 00:26:06.319
<v Speaker 1>I never will because I had two babies and I

566
00:26:06.359 --> 00:26:08.400
<v Speaker 1>lost obese for a bit, So I'm always going to

567
00:26:08.440 --> 00:26:10.599
<v Speaker 1>be a little little fluffier and sagger But I could

568
00:26:10.599 --> 00:26:14.480
<v Speaker 1>be really really skinny even with those fluffy saggy right right.

569
00:26:15.079 --> 00:26:17.319
<v Speaker 1>I just I don't want to be really really skinny

570
00:26:17.319 --> 00:26:20.880
<v Speaker 1>and have to work really hard and never get to

571
00:26:21.079 --> 00:26:23.759
<v Speaker 1>enjoy the foods I want to enjoy. So it's just

572
00:26:23.839 --> 00:26:26.599
<v Speaker 1>a matter of what I've decided. So I don't want

573
00:26:26.680 --> 00:26:28.759
<v Speaker 1>people to think that, you know, once you pass menopause,

574
00:26:28.799 --> 00:26:31.640
<v Speaker 1>there's nothing you can do, but you may have to say, Okay,

575
00:26:31.640 --> 00:26:33.839
<v Speaker 1>this is just my new My body is different. Your

576
00:26:33.839 --> 00:26:37.559
<v Speaker 1>body is going to be different, and I think that's

577
00:26:37.640 --> 00:26:39.039
<v Speaker 1>just important, all right.

578
00:26:39.079 --> 00:26:41.599
<v Speaker 2>So we have a question now from lark In Denmark,

579
00:26:42.319 --> 00:26:45.240
<v Speaker 2>She wrote, can you talk a little about modified ADF?

580
00:26:45.880 --> 00:26:49.000
<v Speaker 2>Why is it five hundred calories? What were to happen

581
00:26:49.039 --> 00:26:51.160
<v Speaker 2>if I was to eat six hundred or nine hundred

582
00:26:51.160 --> 00:26:53.720
<v Speaker 2>on a down day and then follow that by an upday?

583
00:26:53.960 --> 00:26:56.400
<v Speaker 1>All right, So that's a great question, lark in Denmark.

584
00:26:56.440 --> 00:26:59.559
<v Speaker 1>And here's a little history of ADF. I did not

585
00:26:59.640 --> 00:27:02.599
<v Speaker 1>make it up up, nor did I create the recommendation

586
00:27:02.640 --> 00:27:05.599
<v Speaker 1>to have five hundred calories. That's not something Jen Stevens

587
00:27:05.680 --> 00:27:08.960
<v Speaker 1>came up with. And it actually comes from the research

588
00:27:09.079 --> 00:27:12.759
<v Speaker 1>on ADF, which was done by doctor Christa Verity, who

589
00:27:13.000 --> 00:27:16.160
<v Speaker 1>has performed the research on ADF that you know, gives

590
00:27:16.200 --> 00:27:19.599
<v Speaker 1>us the foundation of the recommendations that we make. Everything

591
00:27:19.680 --> 00:27:25.079
<v Speaker 1>we recommend is based on Christa Verity's research. So why

592
00:27:25.119 --> 00:27:27.279
<v Speaker 1>is it five hundred calories? Well, she says in her

593
00:27:27.319 --> 00:27:31.440
<v Speaker 1>book The Every Other Day Diet, she specifically says why

594
00:27:31.559 --> 00:27:34.680
<v Speaker 1>five hundred calories? She's like, because that's the number that

595
00:27:34.720 --> 00:27:37.599
<v Speaker 1>we got the best results with. Now, she doesn't define

596
00:27:38.079 --> 00:27:41.160
<v Speaker 1>best results clearly, she just says that's the number we

597
00:27:41.240 --> 00:27:45.400
<v Speaker 1>got the best results with, not zero, not six hundred,

598
00:27:45.519 --> 00:27:48.319
<v Speaker 1>not nine hundred, but five hundred, five hundred was the

599
00:27:48.359 --> 00:27:52.680
<v Speaker 1>recommendation they could make that gave universal best results.

600
00:27:53.200 --> 00:27:55.000
<v Speaker 2>So that's why we say five hundred.

601
00:27:55.279 --> 00:27:58.839
<v Speaker 1>That being said, I mean we know, you know, if

602
00:27:58.880 --> 00:28:02.440
<v Speaker 1>you've read Fast Feast, you've seen me talk about the

603
00:28:02.440 --> 00:28:05.400
<v Speaker 1>problem with counting calories. Even if you try to count

604
00:28:05.440 --> 00:28:10.200
<v Speaker 1>precisely exactly five hundred what you eat, it's gonna determine

605
00:28:10.240 --> 00:28:12.640
<v Speaker 1>how your body processes it. If you had five hundred

606
00:28:12.680 --> 00:28:16.079
<v Speaker 1>calories of jelly beans versus five hundred calories of black beans,

607
00:28:16.799 --> 00:28:19.079
<v Speaker 1>it's gonna have a very different effect on your body.

608
00:28:19.599 --> 00:28:22.799
<v Speaker 1>So calorie counting is imprecise. So if you found yourself

609
00:28:22.799 --> 00:28:26.480
<v Speaker 1>at six hundred, that's still a down day. The goideline

610
00:28:26.519 --> 00:28:29.720
<v Speaker 1>is five hundred. But it's pretty much impossible for us

611
00:28:29.759 --> 00:28:34.839
<v Speaker 1>to exactly quantify five hundred calories. We know that an

612
00:28:34.839 --> 00:28:38.640
<v Speaker 1>apple can vary, even if you weigh the apple, the

613
00:28:38.680 --> 00:28:41.759
<v Speaker 1>apple can vary. And even like packaging there's numbers on

614
00:28:41.839 --> 00:28:44.279
<v Speaker 1>the package. We know there's like a leeway it can

615
00:28:44.319 --> 00:28:45.319
<v Speaker 1>be plus or minus.

616
00:28:45.680 --> 00:28:47.839
<v Speaker 2>There was a great interview on the Zoe podcast maybe

617
00:28:47.880 --> 00:28:50.279
<v Speaker 2>a year ago, and the woman that was talking, I

618
00:28:50.279 --> 00:28:53.400
<v Speaker 2>don't remember who she was or what her background was,

619
00:28:53.480 --> 00:28:57.759
<v Speaker 2>but she was talking about like almonds, that's Sarah Barry.

620
00:28:58.279 --> 00:28:59.839
<v Speaker 1>Yep, I knew you were going to say that. She's

621
00:28:59.839 --> 00:29:01.160
<v Speaker 1>done the research on nuts.

622
00:29:01.400 --> 00:29:03.720
<v Speaker 2>So she was talking about how, yeah, we know that

623
00:29:03.799 --> 00:29:07.039
<v Speaker 2>almonds contain this much energy, but once you eat it

624
00:29:07.079 --> 00:29:09.839
<v Speaker 2>and digest it, your body doesn't pull all that energy

625
00:29:09.920 --> 00:29:13.880
<v Speaker 2>from the nuts because it just doesn't doesn't break it

626
00:29:13.920 --> 00:29:16.599
<v Speaker 2>down that way, it doesn't use it all up. So yeah,

627
00:29:16.640 --> 00:29:19.240
<v Speaker 2>you might eat two hundred calories or the nuts, but

628
00:29:19.440 --> 00:29:22.759
<v Speaker 2>maybe your body only took one hundred and fifty calories

629
00:29:22.799 --> 00:29:25.279
<v Speaker 2>from that two hundred calories. And that's true for all

630
00:29:25.359 --> 00:29:26.480
<v Speaker 2>kinds of foods.

631
00:29:26.240 --> 00:29:29.200
<v Speaker 1>Right, Fiber doesn't get I was explaining that to Will

632
00:29:29.240 --> 00:29:31.640
<v Speaker 1>this weekend. We just had Memorial Day and I made

633
00:29:31.640 --> 00:29:34.680
<v Speaker 1>potato salad and I was explained to him about resistant starch,

634
00:29:35.000 --> 00:29:38.359
<v Speaker 1>uh huh, and how you know you make the potatoes

635
00:29:38.440 --> 00:29:39.799
<v Speaker 1>and then you cut them up and you let them

636
00:29:39.839 --> 00:29:42.160
<v Speaker 1>cool down, and now we're having this potato salad. I'm like,

637
00:29:42.160 --> 00:29:45.240
<v Speaker 1>and so now it's resistant start, and it passes through

638
00:29:45.240 --> 00:29:47.480
<v Speaker 1>our body differently, and it feeds our gut microbiomes, so

639
00:29:47.519 --> 00:29:49.440
<v Speaker 1>we're not getting all the calories out of here like

640
00:29:49.480 --> 00:29:52.480
<v Speaker 1>we would have had it been the original fluffy hot

641
00:29:52.519 --> 00:29:53.279
<v Speaker 1>baked potato.

642
00:29:53.880 --> 00:29:57.039
<v Speaker 2>He's like, wow, that's interesting. It is really fascinating, It

643
00:29:57.119 --> 00:29:58.039
<v Speaker 2>really really is.

644
00:29:58.319 --> 00:30:01.240
<v Speaker 1>So I was like eating my Tata salad and thinking

645
00:30:01.240 --> 00:30:03.279
<v Speaker 1>it was like a super food because I'm feeding my gut,

646
00:30:03.359 --> 00:30:03.920
<v Speaker 1>my cripple.

647
00:30:04.079 --> 00:30:07.039
<v Speaker 2>Right, hooray, play a salad.

648
00:30:07.319 --> 00:30:11.880
<v Speaker 1>Anyway, So for Lark in Denmark, basically we didn't make

649
00:30:11.960 --> 00:30:14.440
<v Speaker 1>up the five hundred. It came from doctor Christa Verity

650
00:30:14.960 --> 00:30:16.759
<v Speaker 1>and you know, just do your best to stay around

651
00:30:16.799 --> 00:30:18.720
<v Speaker 1>that number if you're having a down day.

652
00:30:19.119 --> 00:30:22.480
<v Speaker 2>I believe for men it was seven fifty. It was

653
00:30:22.480 --> 00:30:24.640
<v Speaker 2>five hundred for women and seven to fifty for men

654
00:30:24.680 --> 00:30:27.480
<v Speaker 2>in the research. I'm pretty sure it was. She says,

655
00:30:27.519 --> 00:30:30.920
<v Speaker 2>fair for everybody. I don't know. Well, maybe it was

656
00:30:30.960 --> 00:30:32.720
<v Speaker 2>a research article she posts.

657
00:30:33.039 --> 00:30:36.559
<v Speaker 1>Has taught a lot of different things because men's.

658
00:30:36.279 --> 00:30:40.599
<v Speaker 2>Baseline calorie intake is higher than a woman's anyway, and

659
00:30:40.640 --> 00:30:43.519
<v Speaker 2>so since it's based off twenty five percent, yeah, their

660
00:30:43.640 --> 00:30:46.319
<v Speaker 2>update and down day calories were a little different. Yep.

661
00:30:46.799 --> 00:30:49.559
<v Speaker 2>And you know, if you're a very very very active

662
00:30:49.599 --> 00:30:53.119
<v Speaker 2>person who's an athlete, and you're a person who's working

663
00:30:53.160 --> 00:30:58.240
<v Speaker 2>out every day and you're running miles or crossfitting every day,

664
00:30:58.599 --> 00:31:01.400
<v Speaker 2>you know, you may find that seven hundred and fifty

665
00:31:01.440 --> 00:31:04.200
<v Speaker 2>calories works for you, yep. But if you're doing it

666
00:31:04.279 --> 00:31:06.519
<v Speaker 2>and you're not seeing the results you want, that's when

667
00:31:06.559 --> 00:31:08.200
<v Speaker 2>I would say tweak and go back to the five

668
00:31:08.279 --> 00:31:10.240
<v Speaker 2>hundred calories. Do what we know works.

669
00:31:10.640 --> 00:31:14.640
<v Speaker 1>And even the nine hundred versus five hundred, nine hundred

670
00:31:14.680 --> 00:31:16.599
<v Speaker 1>is still a very low amount of calories for a

671
00:31:16.599 --> 00:31:18.160
<v Speaker 1>whole day, so you would want to have an up

672
00:31:18.240 --> 00:31:20.799
<v Speaker 1>day after that. So then people might say, well, what

673
00:31:20.839 --> 00:31:23.119
<v Speaker 1>is the number where it doesn't count as a downdate? Well,

674
00:31:23.160 --> 00:31:25.440
<v Speaker 1>I can't tell you that, you know, wouldn't it be

675
00:31:25.480 --> 00:31:27.759
<v Speaker 1>nice if we had exact here's the exact number that

676
00:31:27.799 --> 00:31:29.960
<v Speaker 1>if you do this, then you must exactly do that.

677
00:31:30.039 --> 00:31:32.519
<v Speaker 1>And it's just not like that. Boy, it would be

678
00:31:32.519 --> 00:31:35.240
<v Speaker 1>easy share if it was right. I can tell you

679
00:31:35.240 --> 00:31:36.920
<v Speaker 1>that if you have five hundred calories, the next day

680
00:31:36.960 --> 00:31:39.000
<v Speaker 1>should be an update. But what if it's six hundred,

681
00:31:39.000 --> 00:31:40.720
<v Speaker 1>What if it's seven hundred, What if it's eleven hundred,

682
00:31:40.759 --> 00:31:44.319
<v Speaker 1>what if it's twelve hundred and three? When we don't

683
00:31:44.359 --> 00:31:47.400
<v Speaker 1>have specific guidelines because our body's just got a lot

684
00:31:47.440 --> 00:31:49.839
<v Speaker 1>going on, and if you're a marathon runner, then it's

685
00:31:49.880 --> 00:31:53.440
<v Speaker 1>going to even possibly be different right, yeah, all right.

686
00:31:53.480 --> 00:31:56.680
<v Speaker 1>We have a question from Cindy from Tennessee. My question

687
00:31:56.799 --> 00:32:01.079
<v Speaker 1>is about the ADF down day meal. With my ADF

688
00:32:01.200 --> 00:32:04.400
<v Speaker 1>down day meal, can I include a flavored, zero calorie,

689
00:32:04.519 --> 00:32:07.319
<v Speaker 1>unsweetened sparkling water or an herbal iced tea.

690
00:32:07.880 --> 00:32:10.559
<v Speaker 2>You absolutely may. I was going to say that too.

691
00:32:10.559 --> 00:32:13.400
<v Speaker 2>I'm glad you said that you may eat or drink

692
00:32:13.519 --> 00:32:17.559
<v Speaker 2>whatever you like in your meal, because once you open

693
00:32:17.640 --> 00:32:21.000
<v Speaker 2>your fast, once you stop fasting to have that down

694
00:32:21.039 --> 00:32:25.319
<v Speaker 2>day meal, you're having an insulin release. You're taking in food,

695
00:32:25.359 --> 00:32:29.079
<v Speaker 2>you're taking in flavors, you're eating it, you're drinking it,

696
00:32:29.160 --> 00:32:32.759
<v Speaker 2>whatever you're doing, and then you're stopping and you're resuming

697
00:32:32.759 --> 00:32:36.240
<v Speaker 2>your fast until you're update the next day. So if

698
00:32:36.319 --> 00:32:41.680
<v Speaker 2>you enjoy a lime, grapefruit, strawberry, whatever, sparkling water with

699
00:32:41.839 --> 00:32:45.960
<v Speaker 2>your meal, or an herbal iced tea, go for it. Yep.

700
00:32:46.319 --> 00:32:48.839
<v Speaker 1>Before we're not trying to prevent an insulin response while

701
00:32:48.839 --> 00:32:52.279
<v Speaker 1>we're eating. That's the most important thing. We are never

702
00:32:52.400 --> 00:32:55.519
<v Speaker 1>trying to prevent an insulin response during the act of eating,

703
00:32:55.559 --> 00:32:57.839
<v Speaker 1>because there's always going to be an insulin response. What

704
00:32:57.920 --> 00:32:59.839
<v Speaker 1>we don't want to do is have high insulin twenty

705
00:32:59.839 --> 00:33:02.240
<v Speaker 1>five or seven all the time or while we're fasting.

706
00:33:02.839 --> 00:33:05.079
<v Speaker 2>Yeah, And the only thing I would caution about on

707
00:33:05.119 --> 00:33:09.359
<v Speaker 2>a down day meal is I would not drink your

708
00:33:09.400 --> 00:33:12.839
<v Speaker 2>five hundred calories oh good point, because you're not gonna

709
00:33:12.839 --> 00:33:17.759
<v Speaker 2>feel great. You know what keeps you from having hypoglycemia

710
00:33:17.799 --> 00:33:19.920
<v Speaker 2>when you break your fast is that you are taking

711
00:33:20.039 --> 00:33:24.119
<v Speaker 2>in fiber, fat, protein and all this. And if you

712
00:33:24.279 --> 00:33:27.359
<v Speaker 2>drink your meal, you may have a really strong insular

713
00:33:27.400 --> 00:33:31.640
<v Speaker 2>response because it's gonna hit your body really fast. You're

714
00:33:31.680 --> 00:33:34.640
<v Speaker 2>going to digest it really fast. It's not lingering around

715
00:33:34.640 --> 00:33:36.960
<v Speaker 2>in your stomach, so you're not going to have a

716
00:33:37.440 --> 00:33:41.920
<v Speaker 2>nice subtle blood sugar rays and come back down. You

717
00:33:42.000 --> 00:33:44.240
<v Speaker 2>might have a really sharp spike and a fall and

718
00:33:44.279 --> 00:33:46.039
<v Speaker 2>you're not going to feel great, and it's just not

719
00:33:46.119 --> 00:33:48.559
<v Speaker 2>going to be satiating. It's not gonna get it would

720
00:33:48.559 --> 00:33:52.079
<v Speaker 2>be so hungry. Yeah, but yeah, drinking like an herbal

721
00:33:52.119 --> 00:33:55.599
<v Speaker 2>tea at that point or a flavored sparkling water, go

722
00:33:55.720 --> 00:33:58.920
<v Speaker 2>for it. Yeah, have it with your meal. So we

723
00:33:58.960 --> 00:34:02.279
<v Speaker 2>have a tip today from Christine and Texas. We're getting

724
00:34:02.279 --> 00:34:04.920
<v Speaker 2>a lot of love from Texas today. Yay Texas. She said,

725
00:34:04.960 --> 00:34:07.079
<v Speaker 2>I love you ladies, and I listened to all your podcasts,

726
00:34:07.119 --> 00:34:09.119
<v Speaker 2>and I have read all your books. Jin. I am

727
00:34:09.159 --> 00:34:12.800
<v Speaker 2>postmenopausal and I have been fasting for approximately four years.

728
00:34:13.159 --> 00:34:16.360
<v Speaker 2>My hobby too. I am in maintenance. One day, I

729
00:34:16.400 --> 00:34:18.760
<v Speaker 2>promise I will share my story. I have been thinking

730
00:34:18.760 --> 00:34:21.280
<v Speaker 2>about sharing for a long time. However, the reason I

731
00:34:21.320 --> 00:34:23.480
<v Speaker 2>am reaching out for the first time is I've heard

732
00:34:23.559 --> 00:34:27.159
<v Speaker 2>y'all talking about Hershey's and I had to share a discovery.

733
00:34:27.480 --> 00:34:31.159
<v Speaker 2>We did talk about Hershey's several weeks ago. Yeah, she says,

734
00:34:31.159 --> 00:34:33.199
<v Speaker 2>I have been a food snop for many years. My

735
00:34:33.280 --> 00:34:35.880
<v Speaker 2>hobby and I both love to cook, but ever since

736
00:34:35.880 --> 00:34:39.840
<v Speaker 2>I started intermint fasting, my snobbery has entered silliness love it.

737
00:34:40.000 --> 00:34:42.920
<v Speaker 2>I am very picky about desserts. Unless I love it,

738
00:34:42.920 --> 00:34:47.559
<v Speaker 2>it's not worth it. I agree. Case in point milk chocolate.

739
00:34:48.000 --> 00:34:50.599
<v Speaker 2>I used to love all chocolate, but now milk chocolate

740
00:34:50.599 --> 00:34:53.440
<v Speaker 2>tastes like wax. I thought dark chocolate was the only

741
00:34:53.480 --> 00:34:55.519
<v Speaker 2>thing I can enjoy, but if I eat too much,

742
00:34:55.559 --> 00:34:58.599
<v Speaker 2>it interferes with my sleep. Our girls got my hobby

743
00:34:58.920 --> 00:35:03.239
<v Speaker 2>European milk chalk for Christmas. A toblerne. If you've never

744
00:35:03.280 --> 00:35:07.199
<v Speaker 2>had a toblerone, I've never had it. You haven't. No, Well,

745
00:35:07.760 --> 00:35:10.480
<v Speaker 2>it's a German chocolate in it. I've seen it. You've

746
00:35:10.480 --> 00:35:13.760
<v Speaker 2>seen them, the little triangles. Yeah, it's got little toffee

747
00:35:13.960 --> 00:35:17.360
<v Speaker 2>and maybe almond bits in it, but they're just little bits.

748
00:35:17.760 --> 00:35:19.800
<v Speaker 2>So while you're eating the little pieces of chocolate, you

749
00:35:19.840 --> 00:35:23.679
<v Speaker 2>get some little crunchy bits in there. I took German

750
00:35:23.719 --> 00:35:28.320
<v Speaker 2>in high school and so my instructor, mister Ozarzak, he

751
00:35:28.760 --> 00:35:33.440
<v Speaker 2>sold those as a fundraiser for the German Club. So anyways,

752
00:35:33.679 --> 00:35:36.239
<v Speaker 2>it is very delicious, window worthy chocolate. I haven't had

753
00:35:36.239 --> 00:35:37.840
<v Speaker 2>one in years. Well now I'm want to go half some.

754
00:35:39.199 --> 00:35:41.400
<v Speaker 2>She says it does not taste like wax and it

755
00:35:41.440 --> 00:35:44.559
<v Speaker 2>doesn't affect my sleep. I agree that American candy bar

756
00:35:44.599 --> 00:35:48.519
<v Speaker 2>milk chocolate is horrid, but try some European milk chocolate.

757
00:35:48.679 --> 00:35:51.920
<v Speaker 2>It's a lovely treat and totally window worthy. Thank you

758
00:35:51.960 --> 00:35:54.599
<v Speaker 2>all for all you do. You both do to educate

759
00:35:54.639 --> 00:35:57.280
<v Speaker 2>about if what a difference you have made in many

760
00:35:57.280 --> 00:35:58.199
<v Speaker 2>people's lives.

761
00:35:58.559 --> 00:36:03.239
<v Speaker 1>Yeah, quality, man, I'm also silly about silly about my

762
00:36:03.239 --> 00:36:04.360
<v Speaker 1>food snobbery.

763
00:36:04.559 --> 00:36:06.679
<v Speaker 2>I don't need a lot of chocolate. I done either.

764
00:36:07.000 --> 00:36:09.320
<v Speaker 1>My sister and some friends came not just past week

765
00:36:09.360 --> 00:36:11.280
<v Speaker 1>in the weekend before and one of them brought us

766
00:36:11.280 --> 00:36:14.920
<v Speaker 1>a hostess gift, this little ten of pecan stuff, like

767
00:36:14.960 --> 00:36:19.039
<v Speaker 1>it was all differentnament pecan things. They South Colin has

768
00:36:19.039 --> 00:36:23.519
<v Speaker 1>a lot of pecans. Pecans for anyone not from the.

769
00:36:23.480 --> 00:36:26.960
<v Speaker 2>South Pecon I'm called pecans because pecan. Sorry.

770
00:36:27.400 --> 00:36:29.360
<v Speaker 1>But it had like some salted ones, and it had

771
00:36:29.360 --> 00:36:31.320
<v Speaker 1>some in white chocolate, which is my favorite. It had

772
00:36:31.360 --> 00:36:33.639
<v Speaker 1>some that were candied, some in like a little brittle,

773
00:36:34.079 --> 00:36:36.280
<v Speaker 1>and one little pile was chocolate.

774
00:36:37.400 --> 00:36:40.920
<v Speaker 2>Like turtles or they were just chocolate cutes pecans. Yeah,

775
00:36:40.960 --> 00:36:42.159
<v Speaker 2>just chocolate cover pecans.

776
00:36:42.199 --> 00:36:44.239
<v Speaker 1>I was it. So I was eating like a little

777
00:36:44.239 --> 00:36:46.199
<v Speaker 1>bit of all of them. And I'd eaten all the

778
00:36:46.199 --> 00:36:48.760
<v Speaker 1>white chocolate ones and all the ones that were brittle.

779
00:36:49.440 --> 00:36:50.920
<v Speaker 2>And then Chad.

780
00:36:50.679 --> 00:36:53.280
<v Speaker 1>Came for the Memorial Day weekend and Will was over

781
00:36:53.320 --> 00:36:55.159
<v Speaker 1>and I'm like, all right, here, take this with you.

782
00:36:55.199 --> 00:36:59.119
<v Speaker 2>I'm done with all this. All the chocolate were still there.

783
00:36:59.400 --> 00:36:59.960
<v Speaker 2>I didn't eat.

784
00:37:00.199 --> 00:37:03.719
<v Speaker 1>I just didn't want them. That chocolate doesn't call me. Yeah,

785
00:37:03.840 --> 00:37:04.599
<v Speaker 1>it's interesting.

786
00:37:05.079 --> 00:37:07.360
<v Speaker 2>I do like a little chocolate sometimes, but I keep

787
00:37:07.360 --> 00:37:10.400
<v Speaker 2>things like a like a almost like a trail mix.

788
00:37:10.400 --> 00:37:13.679
<v Speaker 2>It's like some walnuts, and I think maybe there's pecans

789
00:37:13.719 --> 00:37:17.639
<v Speaker 2>in there and some dried dark cherries and a few

790
00:37:17.639 --> 00:37:20.880
<v Speaker 2>pieces of dark chocolate, and I'll take like a little handful,

791
00:37:20.920 --> 00:37:23.760
<v Speaker 2>maybe a quarter cup, and that's enough. I get my

792
00:37:23.840 --> 00:37:26.079
<v Speaker 2>crunchy that I crave, and then I get that little

793
00:37:26.079 --> 00:37:27.800
<v Speaker 2>bit of chocolate and a sweet from the cherries, and

794
00:37:27.800 --> 00:37:31.079
<v Speaker 2>that's perfect for me. Yeah. I always preferred white chocolate too.

795
00:37:31.280 --> 00:37:33.119
<v Speaker 2>I do not like the regular I just love it.

796
00:37:33.159 --> 00:37:36.880
<v Speaker 2>I like Easter, I would get the white chocolate bunny. Really,

797
00:37:37.000 --> 00:37:39.639
<v Speaker 2>my siblings all got the brown chocolate. Yeah. I just

798
00:37:39.679 --> 00:37:43.159
<v Speaker 2>always have loved the white chocolate. I'm vanilla. Yeah, I've

799
00:37:43.199 --> 00:37:45.440
<v Speaker 2>always been a dark chocolate girl. Yeah, I mean I

800
00:37:45.480 --> 00:37:46.400
<v Speaker 2>do like chocolate.

801
00:37:46.440 --> 00:37:47.840
<v Speaker 1>I like the taste of it, but I don't like

802
00:37:47.880 --> 00:37:50.239
<v Speaker 1>crave it or need it. And apparently I don't choose

803
00:37:50.280 --> 00:37:52.320
<v Speaker 1>it if I have an assortment of other things, Like

804
00:37:52.360 --> 00:37:55.400
<v Speaker 1>I was eating the regular nuts, not the chocolate ones. Anyway.

805
00:37:55.559 --> 00:37:58.920
<v Speaker 2>Interesting see, and I'll argue that dark the white chocolate's

806
00:37:58.960 --> 00:38:02.000
<v Speaker 2>not even chocolate. Well, okay, whatever, there's no cocoa in it.

807
00:38:02.079 --> 00:38:06.599
<v Speaker 2>I didn't name it sherry. It's like faux chocolate. I

808
00:38:06.639 --> 00:38:07.960
<v Speaker 2>don't care. I liked it.

809
00:38:08.199 --> 00:38:10.360
<v Speaker 1>If I had to choose vanilla, ice cream or chocolate

810
00:38:10.400 --> 00:38:12.360
<v Speaker 1>ice cream. I would pick vanilla every time, and it

811
00:38:12.440 --> 00:38:14.360
<v Speaker 1>has to be good vanilla or I'll like why eat it?

812
00:38:14.880 --> 00:38:17.880
<v Speaker 2>Yeah, well, I will choose vanilla ice cream over chocolate

813
00:38:17.920 --> 00:38:18.400
<v Speaker 2>any day.

814
00:38:18.559 --> 00:38:21.639
<v Speaker 1>Okay, there we go. We could share ice cream or

815
00:38:21.639 --> 00:38:22.880
<v Speaker 1>I could just get two guns.

816
00:38:24.639 --> 00:38:26.280
<v Speaker 2>All right, Well, before we get to the tweak of

817
00:38:26.280 --> 00:38:27.519
<v Speaker 2>the week, I want to take a minute to tell

818
00:38:27.519 --> 00:38:30.239
<v Speaker 2>you about crunchy clean skin care makeup. And I don't

819
00:38:30.239 --> 00:38:32.519
<v Speaker 2>know about you, but my days just feel better and

820
00:38:32.559 --> 00:38:35.400
<v Speaker 2>go smoother when I feel my best. My husband often

821
00:38:35.440 --> 00:38:37.639
<v Speaker 2>asks me why I get fixed up on my days off,

822
00:38:37.760 --> 00:38:39.920
<v Speaker 2>telling me that he thinks I'm beautiful without makeup and

823
00:38:39.960 --> 00:38:42.440
<v Speaker 2>I don't need it. But I have always felt more

824
00:38:42.760 --> 00:38:46.400
<v Speaker 2>like me, more motivated, productive, and successful when I take

825
00:38:46.440 --> 00:38:47.960
<v Speaker 2>the time to put on a little makeup in the

826
00:38:47.960 --> 00:38:51.239
<v Speaker 2>morning and feel pretty. I was not blessed with rosy

827
00:38:51.360 --> 00:38:54.559
<v Speaker 2>cheeks or long, dark eyelashes, and that is where crunchy

828
00:38:54.639 --> 00:38:57.000
<v Speaker 2>comes in. I feel good knowing that my makeup routine

829
00:38:57.039 --> 00:38:59.679
<v Speaker 2>is non toxic and not causing my body any harm.

830
00:39:00.079 --> 00:39:03.039
<v Speaker 2>Most days, lately, I apply the tinted sunscreen called Sunlight

831
00:39:03.320 --> 00:39:05.719
<v Speaker 2>Cheekmate liquid Blush, and I dab a little of that

832
00:39:05.800 --> 00:39:10.159
<v Speaker 2>on my eyelids. For some color, Crunchy shattered water resistant mascara,

833
00:39:10.199 --> 00:39:12.800
<v Speaker 2>which is vegan and made without bees wax, and it

834
00:39:12.840 --> 00:39:16.559
<v Speaker 2>includes castor oil for long healthy lashes, and it separates

835
00:39:16.559 --> 00:39:20.159
<v Speaker 2>and lengthens beautifully. A swipe of their really lovely lip oil,

836
00:39:20.400 --> 00:39:23.599
<v Speaker 2>which I love, is not flavored, and I am ready

837
00:39:23.599 --> 00:39:25.239
<v Speaker 2>to start my day with a finished glow and my

838
00:39:25.320 --> 00:39:27.519
<v Speaker 2>skin is protected from the sun and blue lights. And

839
00:39:27.559 --> 00:39:30.280
<v Speaker 2>you might be thinking liquid blush. I know I was,

840
00:39:30.400 --> 00:39:32.679
<v Speaker 2>and I know it sounds different, but this is what

841
00:39:32.719 --> 00:39:34.920
<v Speaker 2>one of my clients, Mary said about it. She said,

842
00:39:34.960 --> 00:39:36.679
<v Speaker 2>I used to use Beauty Counter and there was a

843
00:39:36.719 --> 00:39:39.400
<v Speaker 2>whole learning curve with their cream blush, so I was

844
00:39:39.440 --> 00:39:41.679
<v Speaker 2>skeptical when I switched over to Crunchy and they had

845
00:39:41.679 --> 00:39:44.559
<v Speaker 2>blush in a tube like lip gloss. But I actually

846
00:39:44.559 --> 00:39:48.400
<v Speaker 2>love it more than the cream blush. It's subtle, it's buildable,

847
00:39:48.480 --> 00:39:51.119
<v Speaker 2>and it's super portable. I swipe it on and lightly

848
00:39:51.159 --> 00:39:52.920
<v Speaker 2>pat with my fingers, and then I buff it on

849
00:39:52.960 --> 00:39:56.199
<v Speaker 2>with a buffing brush. It looks so natural. I'm totally sold.

850
00:39:56.239 --> 00:39:58.639
<v Speaker 2>I recommend it to all my friends now, and I agree.

851
00:39:58.960 --> 00:40:02.360
<v Speaker 2>It's very natural. Give some subtle color. And it doesn't

852
00:40:02.360 --> 00:40:04.519
<v Speaker 2>look like you're wearing makeup. If you want to know

853
00:40:04.559 --> 00:40:07.679
<v Speaker 2>more about non toxic skincare or makeup and you want

854
00:40:07.679 --> 00:40:09.679
<v Speaker 2>to know how to get started, feel free to email

855
00:40:09.719 --> 00:40:12.960
<v Speaker 2>me at Sherry at Fast Feastrepeat dot com that's Shary

856
00:40:13.079 --> 00:40:16.280
<v Speaker 2>with one R s h E R I, or you

857
00:40:16.280 --> 00:40:19.960
<v Speaker 2>can visit fast Feastrepeat dot com slash Sherry to learn more.

858
00:40:20.480 --> 00:40:23.559
<v Speaker 1>And I'm still really loving the soap for my face good,

859
00:40:23.800 --> 00:40:26.440
<v Speaker 1>even though I don't like a bar as much as

860
00:40:26.440 --> 00:40:29.480
<v Speaker 1>I like today, but it's my face is not breaking out.

861
00:40:30.199 --> 00:40:33.960
<v Speaker 2>You know how there's an expiration day on skincare products. Yes,

862
00:40:34.199 --> 00:40:36.480
<v Speaker 2>did you know that? I do? I never even wail

863
00:40:36.519 --> 00:40:38.280
<v Speaker 2>got it. I start of ignored it. I had some

864
00:40:38.400 --> 00:40:42.079
<v Speaker 2>charcoal mask, an old beauty counter charcoal mask. You know

865
00:40:42.079 --> 00:40:44.039
<v Speaker 2>they've been out of business now for a year, right,

866
00:40:44.199 --> 00:40:46.519
<v Speaker 2>But I put it on my face like a week

867
00:40:46.559 --> 00:40:50.079
<v Speaker 2>ago Friday, and by Saturday, I had like all of

868
00:40:50.119 --> 00:40:54.679
<v Speaker 2>these sores all over my fage, like little blistery sores.

869
00:40:55.079 --> 00:40:57.239
<v Speaker 2>I was like, why am I breaking out? Well, I

870
00:40:57.280 --> 00:40:59.679
<v Speaker 2>don't even know that it was breaking out so much

871
00:41:00.119 --> 00:41:04.639
<v Speaker 2>thinking there was bacteria in that tube. Oh, I mean

872
00:41:05.039 --> 00:41:07.280
<v Speaker 2>it was in a tube, but like you swipe it

873
00:41:07.320 --> 00:41:09.599
<v Speaker 2>with your fingers, so it's possible bacteria got in there.

874
00:41:09.639 --> 00:41:12.639
<v Speaker 2>Ah and so yeah, because when do you ever see

875
00:41:12.639 --> 00:41:14.960
<v Speaker 2>my face broke out? Never? And I was like, what

876
00:41:15.079 --> 00:41:16.840
<v Speaker 2>is happened? I just woke up and I was like,

877
00:41:16.960 --> 00:41:19.840
<v Speaker 2>I look like I'm fourteen years old? What happened? And

878
00:41:19.920 --> 00:41:22.239
<v Speaker 2>so yeah, I threw that in the trash. I'm like

879
00:41:22.480 --> 00:41:25.079
<v Speaker 2>done with that. Apparently when they say pay attention to

880
00:41:25.159 --> 00:41:27.239
<v Speaker 2>the explanation dates, they're not kidding.

881
00:41:27.519 --> 00:41:30.000
<v Speaker 1>But yeah, I'm out of my beauty counter face wash

882
00:41:30.079 --> 00:41:32.360
<v Speaker 1>because that's the first thing I ran out of. They

883
00:41:32.440 --> 00:41:33.880
<v Speaker 1>didn't have any more of that even when they were

884
00:41:33.920 --> 00:41:37.559
<v Speaker 1>selling off their other stock. But yeah, the crunchy bar is.

885
00:41:38.159 --> 00:41:39.880
<v Speaker 1>You know, I tried a few other things from other

886
00:41:39.960 --> 00:41:42.719
<v Speaker 1>you know, quote natural and clean because I didn't want

887
00:41:42.719 --> 00:41:44.639
<v Speaker 1>to try the bar. I wanted it to be the

888
00:41:44.679 --> 00:41:47.239
<v Speaker 1>cream kind of but they all made my face break out.

889
00:41:47.440 --> 00:41:50.360
<v Speaker 1>So the crunchy is not so thumbs up on that good.

890
00:41:50.599 --> 00:41:51.159
<v Speaker 2>I love it.

891
00:41:51.320 --> 00:41:54.119
<v Speaker 1>Yeah, Cherry, it's funny. I'll just tell this to the audience.

892
00:41:54.159 --> 00:41:56.079
<v Speaker 1>Cherry already knows. But like I ordered, I didn't tell

893
00:41:56.079 --> 00:41:57.320
<v Speaker 1>Sherry I was ordering it. I was like, all right,

894
00:41:57.320 --> 00:41:58.960
<v Speaker 1>I'm gonna try this crunchy and I just bought it,

895
00:41:59.000 --> 00:42:01.440
<v Speaker 1>and then Shy said thank you for your order, like.

896
00:42:01.400 --> 00:42:06.440
<v Speaker 2>She tasted me. So you get like a notification, Yeah,

897
00:42:06.760 --> 00:42:11.239
<v Speaker 2>jin Fasting stories dot com, I ordered some soups. Yeah.

898
00:42:11.280 --> 00:42:13.119
<v Speaker 2>Anytime I have a new client, they email me as

899
00:42:13.280 --> 00:42:15.320
<v Speaker 2>she have a new client, and so I always look

900
00:42:15.400 --> 00:42:17.440
<v Speaker 2>to see who it is or somebody like I recognize

901
00:42:17.480 --> 00:42:20.800
<v Speaker 2>from community or something. Oh it's Jim Stephens. I was like, oh,

902
00:42:20.920 --> 00:42:21.400
<v Speaker 2>I know her.

903
00:42:21.960 --> 00:42:25.079
<v Speaker 1>That's so funny. I was like, Sherry knows what I'm doing.

904
00:42:25.360 --> 00:42:27.360
<v Speaker 2>I know. I was like, she's so sly. She didn't

905
00:42:27.360 --> 00:42:29.800
<v Speaker 2>even say anything. I wanted to try and see what

906
00:42:29.840 --> 00:42:33.079
<v Speaker 2>I thought. But it was funny. I didn't know they'd

907
00:42:33.079 --> 00:42:34.639
<v Speaker 2>email you. I mean, I don't mind that they did.

908
00:42:34.719 --> 00:42:35.880
<v Speaker 2>I was gonna tell you anyway.

909
00:42:35.920 --> 00:42:38.480
<v Speaker 1>But all right, now it's time for our tweak of

910
00:42:38.480 --> 00:42:40.360
<v Speaker 1>the week. You know, I always say, tweak it till

911
00:42:40.400 --> 00:42:42.760
<v Speaker 1>it's easy. But the tweak that works for me might

912
00:42:42.840 --> 00:42:44.760
<v Speaker 1>not be the one that works for you. That's why

913
00:42:44.800 --> 00:42:48.000
<v Speaker 1>it's super helpful to hear how other intermittent fasters are

914
00:42:48.039 --> 00:42:51.679
<v Speaker 1>making intermittent fasting work for them. This is from Rachel

915
00:42:51.800 --> 00:42:55.920
<v Speaker 1>in Cincinnati. She said Thank goodness that fasting gets easier

916
00:42:55.960 --> 00:42:59.360
<v Speaker 1>as we go. Those early days, getting fat adapted and

917
00:42:59.400 --> 00:43:01.840
<v Speaker 1>adjusting her appetite can be a real challenge.

918
00:43:02.079 --> 00:43:03.639
<v Speaker 2>One challenge for myself.

919
00:43:03.760 --> 00:43:07.000
<v Speaker 1>Early my mind would become fixated on a food that

920
00:43:07.039 --> 00:43:09.280
<v Speaker 1>I would really struggle to put out of my mind

921
00:43:09.360 --> 00:43:12.400
<v Speaker 1>and move on, even reasoning with myself that I would

922
00:43:12.400 --> 00:43:14.519
<v Speaker 1>be able to have that food later during my window,

923
00:43:15.000 --> 00:43:17.599
<v Speaker 1>I just couldn't seem to get the food noise to

924
00:43:17.639 --> 00:43:22.119
<v Speaker 1>turn off. The tweak that finally helped me was talking

925
00:43:22.199 --> 00:43:25.159
<v Speaker 1>about what I was thinking out loud. I am very

926
00:43:25.199 --> 00:43:27.559
<v Speaker 1>fortunate to have several friends and family members that are

927
00:43:27.559 --> 00:43:31.159
<v Speaker 1>super supportive with my fasting journey. I ask them to

928
00:43:31.280 --> 00:43:33.760
<v Speaker 1>let me vent for just a minute. I tell them

929
00:43:34.000 --> 00:43:37.519
<v Speaker 1>I want ice cream right now. I go on to

930
00:43:37.559 --> 00:43:39.880
<v Speaker 1>explain the flavor of what I want, how I would

931
00:43:39.960 --> 00:43:44.360
<v Speaker 1>prepare it, what toppings, and describe how wonderful it tastes.

932
00:43:44.920 --> 00:43:48.400
<v Speaker 1>Nine times out of ten, after I'm done talking out

933
00:43:48.440 --> 00:43:49.960
<v Speaker 1>my food noise, it's gone.

934
00:43:50.639 --> 00:43:52.679
<v Speaker 2>It no longer haunts me, and I can go on

935
00:43:52.760 --> 00:43:53.320
<v Speaker 2>with my day.

936
00:43:53.840 --> 00:43:56.719
<v Speaker 1>Something about talking out my thoughts and feelings about the

937
00:43:56.760 --> 00:44:00.320
<v Speaker 1>food allows me to experience, in part, the play sure

938
00:44:00.320 --> 00:44:03.960
<v Speaker 1>my mind and body are seeking from that craving. Getting

939
00:44:03.960 --> 00:44:06.320
<v Speaker 1>that pleasure bomb gives me enough of what I need and.

940
00:44:06.280 --> 00:44:06.880
<v Speaker 2>I can move on.

941
00:44:07.639 --> 00:44:10.639
<v Speaker 1>Additionally, later when I open my window, I'm much more

942
00:44:10.679 --> 00:44:13.519
<v Speaker 1>successful at making a rational decision about whether or not

943
00:44:13.639 --> 00:44:16.440
<v Speaker 1>I truly want the craving instead of caving into my

944
00:44:16.480 --> 00:44:19.440
<v Speaker 1>pervasive thoughts just to make it go away. This has

945
00:44:19.480 --> 00:44:22.000
<v Speaker 1>been a game changing tool for me in teaching my

946
00:44:22.079 --> 00:44:26.320
<v Speaker 1>body and mind that hunger and cravings are not an emergency.

947
00:44:26.719 --> 00:44:28.639
<v Speaker 2>I love that exercise. That's great.

948
00:44:28.920 --> 00:44:32.840
<v Speaker 1>I love it too. You're processing your food noise. Honestly,

949
00:44:32.840 --> 00:44:35.360
<v Speaker 1>it's what you're doing instead of trying to ignore it.

950
00:44:36.400 --> 00:44:39.079
<v Speaker 1>You're processing it in a way that works for you,

951
00:44:39.480 --> 00:44:42.000
<v Speaker 1>that is well put. And I am really excited I'm

952
00:44:42.039 --> 00:44:42.719
<v Speaker 1>writing this down.

953
00:44:43.079 --> 00:44:45.519
<v Speaker 2>When you think about when you're eating it, part of

954
00:44:45.559 --> 00:44:48.000
<v Speaker 2>the pleasure you're getting from is from the taste and

955
00:44:48.039 --> 00:44:50.760
<v Speaker 2>the textures and the flavor and the whatever, and so

956
00:44:50.840 --> 00:44:53.440
<v Speaker 2>if you could like verbalize that and talk about but

957
00:44:53.559 --> 00:44:56.119
<v Speaker 2>it's almost like you're getting to experience. I mean, who

958
00:44:56.199 --> 00:45:00.440
<v Speaker 2>can't imagine what creamy vanilla ice cream tastes like with

959
00:45:00.480 --> 00:45:03.679
<v Speaker 2>a little hot fudge on it? And I just talked

960
00:45:03.719 --> 00:45:06.159
<v Speaker 2>about it, and I can taste it in my head.

961
00:45:06.320 --> 00:45:08.760
<v Speaker 1>I've actually used that strategy before when I was having

962
00:45:08.800 --> 00:45:11.559
<v Speaker 1>a craving, not real hunger, but a craving for something,

963
00:45:12.440 --> 00:45:13.960
<v Speaker 1>or like when you know, when I went to breakfast

964
00:45:14.039 --> 00:45:15.960
<v Speaker 1>with my sister and the friends. They were eating and

965
00:45:15.960 --> 00:45:17.280
<v Speaker 1>I didn't want to eat it was too early, and

966
00:45:17.320 --> 00:45:19.599
<v Speaker 1>I sat there and had black coffee, and you know,

967
00:45:19.639 --> 00:45:21.199
<v Speaker 1>I was like, well, that does look good, you know

968
00:45:21.360 --> 00:45:22.920
<v Speaker 1>they had Did they ever take you to the milk

969
00:45:22.920 --> 00:45:26.679
<v Speaker 1>and honey cafe here in toad sounds great, that's really good.

970
00:45:27.000 --> 00:45:28.719
<v Speaker 1>But I was just having black coffee. Their coffee is

971
00:45:28.719 --> 00:45:30.880
<v Speaker 1>also very good. But they have like an avocado toast

972
00:45:30.920 --> 00:45:33.920
<v Speaker 1>with egg on it. And some one was having avocado

973
00:45:34.320 --> 00:45:36.360
<v Speaker 1>toast with an egg on it, and I looked at

974
00:45:36.440 --> 00:45:38.280
<v Speaker 1>it and I thought about it, and I like, for

975
00:45:38.360 --> 00:45:39.320
<v Speaker 1>a minute, thought.

976
00:45:39.079 --> 00:45:41.320
<v Speaker 2>About how it would taste, like, I just thought about it.

977
00:45:41.320 --> 00:45:43.519
<v Speaker 1>I was like, well, I've had avocado toast with egg

978
00:45:43.559 --> 00:45:46.159
<v Speaker 1>on it before, right, I've had their avocado toast with

979
00:45:46.199 --> 00:45:48.519
<v Speaker 1>egg on it before. So I just thought about it.

980
00:45:48.800 --> 00:45:51.000
<v Speaker 1>How would that be in my mouth? What would it

981
00:45:51.039 --> 00:45:54.119
<v Speaker 1>taste like the texture, the texture of it.

982
00:45:54.559 --> 00:45:55.440
<v Speaker 2>I thought about it.

983
00:45:55.440 --> 00:45:57.039
<v Speaker 1>I could smell it a little bit because you know,

984
00:45:57.119 --> 00:45:59.239
<v Speaker 1>the person next move was having it, and I just

985
00:45:59.280 --> 00:46:02.559
<v Speaker 1>drank my black caf And you know, had I actually

986
00:46:02.639 --> 00:46:05.039
<v Speaker 1>had the experience of eating it, would it have made

987
00:46:05.039 --> 00:46:06.760
<v Speaker 1>that more pleasurable breakfast?

988
00:46:06.760 --> 00:46:09.599
<v Speaker 2>Not really, right, I know what it tastes like, I'll

989
00:46:09.639 --> 00:46:10.159
<v Speaker 2>have it again.

990
00:46:10.239 --> 00:46:11.880
<v Speaker 1>I didn't need it right then, and I had a

991
00:46:11.920 --> 00:46:14.039
<v Speaker 1>lot to do that day, Like I needed to turn

992
00:46:14.079 --> 00:46:15.880
<v Speaker 1>over all the laundry on the beds, and I wanted

993
00:46:15.880 --> 00:46:16.800
<v Speaker 1>to wash the towels.

994
00:46:16.840 --> 00:46:19.199
<v Speaker 2>And you wanted that fasting energy I did.

995
00:46:19.239 --> 00:46:21.079
<v Speaker 1>I wanted the fasty energy, and we'd had a longer

996
00:46:21.119 --> 00:46:22.800
<v Speaker 1>window the day before. I took them to brook Green

997
00:46:23.280 --> 00:46:25.599
<v Speaker 1>Gardens to eat, and I was like, you know, I

998
00:46:25.599 --> 00:46:27.840
<v Speaker 1>really don't need to eat early the second day in

999
00:46:27.880 --> 00:46:30.719
<v Speaker 1>a row. Even though this food is window worthy at

1000
00:46:30.719 --> 00:46:32.760
<v Speaker 1>the Milk and Honey Cafe, I still don't need to

1001
00:46:32.800 --> 00:46:35.280
<v Speaker 1>have it. And I want the fastest energy. But I

1002
00:46:35.280 --> 00:46:38.079
<v Speaker 1>didn't feel the least bit deprived. I like processed my

1003
00:46:38.199 --> 00:46:42.079
<v Speaker 1>food thoughts and imagined if I was eating it, and

1004
00:46:42.119 --> 00:46:43.559
<v Speaker 1>I was like, all right, And then I had plenty

1005
00:46:43.599 --> 00:46:44.800
<v Speaker 1>of energy for the rest of the day.

1006
00:46:44.840 --> 00:46:46.920
<v Speaker 2>And then I opened my window up my normal time.

1007
00:46:46.880 --> 00:46:49.199
<v Speaker 1>And I didn't feel like I was missing out. Now.

1008
00:46:49.239 --> 00:46:51.440
<v Speaker 1>On the flip side, I could have sat there feeling

1009
00:46:51.599 --> 00:46:54.760
<v Speaker 1>very like VA get to have breakfast and I'm not

1010
00:46:55.119 --> 00:46:57.000
<v Speaker 1>having it. And I wish I could have a latte

1011
00:46:57.159 --> 00:46:59.760
<v Speaker 1>and an avocado toes with an egg on it. But

1012
00:47:00.000 --> 00:47:02.639
<v Speaker 1>I mean, I've had that before, right, I don't have

1013
00:47:02.679 --> 00:47:05.360
<v Speaker 1>to have it right this minute. I've had it before.

1014
00:47:06.280 --> 00:47:09.480
<v Speaker 2>I've been craving a bacon cheeseburger. We were at a

1015
00:47:09.599 --> 00:47:14.440
<v Speaker 2>UFL game in Birmingham on Saturday and everybody's eating around

1016
00:47:14.440 --> 00:47:16.400
<v Speaker 2>me and I'm looking at everybody eating and it's two

1017
00:47:16.440 --> 00:47:18.440
<v Speaker 2>o'clock in the afternoon and I don't normally eat till

1018
00:47:18.440 --> 00:47:20.320
<v Speaker 2>I go to work. That night, I had to get

1019
00:47:20.400 --> 00:47:22.480
<v Speaker 2>leap there and go straight to work, and I was like,

1020
00:47:22.559 --> 00:47:24.519
<v Speaker 2>I could open my window, but I don't see eaything

1021
00:47:24.559 --> 00:47:27.480
<v Speaker 2>I want. If they had a really delicious bacon cheeseburger,

1022
00:47:27.480 --> 00:47:29.440
<v Speaker 2>I would open my window. That's what I decided. Well

1023
00:47:29.480 --> 00:47:33.840
<v Speaker 2>guess what they didn't. But ever since then, that's all

1024
00:47:33.880 --> 00:47:37.000
<v Speaker 2>I could keep thinking about is bacon cheeseburger. And something

1025
00:47:37.039 --> 00:47:40.239
<v Speaker 2>that I do is like, Okay, I'm gonna keep thinking

1026
00:47:40.239 --> 00:47:42.039
<v Speaker 2>about this and if three days from now I still

1027
00:47:42.079 --> 00:47:44.199
<v Speaker 2>want to make and cheeseburger. I'm gonna make it happen. Right.

1028
00:47:44.719 --> 00:47:46.840
<v Speaker 2>I don't have room in my health goals to eat

1029
00:47:46.840 --> 00:47:51.280
<v Speaker 2>a bacon cheeseburger all the time, but on occasion, I'm

1030
00:47:51.320 --> 00:47:53.360
<v Speaker 2>gonna eat one. I'm gonna enjoy every bite of it.

1031
00:47:53.880 --> 00:47:56.800
<v Speaker 2>And so I had told Eric ify Wednesday, if I

1032
00:47:56.800 --> 00:47:58.400
<v Speaker 2>still want to make and cheeseburger, I'm gonna make some

1033
00:47:58.480 --> 00:48:02.159
<v Speaker 2>amazing bacon cheeseburgers at home. Now. We shifted the podcast

1034
00:48:02.239 --> 00:48:04.559
<v Speaker 2>recording this week because of the storms, so we are

1035
00:48:04.559 --> 00:48:08.000
<v Speaker 2>now recording on Wednesday. We'll not be cooking bacon cheeseburgers stay,

1036
00:48:08.159 --> 00:48:11.960
<v Speaker 2>but I will be making one tomorrow. And so is

1037
00:48:12.039 --> 00:48:15.760
<v Speaker 2>that whole delay. And it's gonna taste better tomorrow because

1038
00:48:15.840 --> 00:48:18.039
<v Speaker 2>I've been thinking about it for four days.

1039
00:48:18.360 --> 00:48:20.599
<v Speaker 1>Yeah, And you know, also we get things out of

1040
00:48:20.639 --> 00:48:22.320
<v Speaker 1>our system, Like you've got that thought, you need to

1041
00:48:22.320 --> 00:48:24.199
<v Speaker 1>get it out of your system, kind of like you're

1042
00:48:24.440 --> 00:48:27.000
<v Speaker 1>ready to have that delicious bacon cheeseburger. You delayed it

1043
00:48:27.079 --> 00:48:30.039
<v Speaker 1>for four days. But you know, I love a good cheeseburger.

1044
00:48:30.679 --> 00:48:33.159
<v Speaker 1>And you know I go to trivia once a week,

1045
00:48:33.760 --> 00:48:37.119
<v Speaker 1>and I was eating a cheeseburger pretty much every week

1046
00:48:37.239 --> 00:48:41.039
<v Speaker 1>cheeseburger and fries, and I was enjoying it. And you know,

1047
00:48:41.159 --> 00:48:43.639
<v Speaker 1>not that I've ever like forbidden myself from having them,

1048
00:48:43.719 --> 00:48:45.920
<v Speaker 1>but you know, I don't sit around and have hamburger

1049
00:48:45.960 --> 00:48:48.360
<v Speaker 1>and French fries at home very often.

1050
00:48:48.400 --> 00:48:50.000
<v Speaker 2>Sometimes I do. I made them for Memorial Day.

1051
00:48:50.079 --> 00:48:53.480
<v Speaker 1>My home cheeseburger was delicious, but I was having the

1052
00:48:53.559 --> 00:48:55.719
<v Speaker 1>cheeseburger and fries every time I went to my Thursday

1053
00:48:55.760 --> 00:48:58.920
<v Speaker 1>night trivia and then as time went on, I started

1054
00:48:59.039 --> 00:49:01.920
<v Speaker 1>enjoying it less right, and I was like, I don't

1055
00:49:01.920 --> 00:49:04.960
<v Speaker 1>want to eat another cheeseburger at this pub. And so

1056
00:49:05.519 --> 00:49:07.719
<v Speaker 1>then finally I was like I do not want to

1057
00:49:07.800 --> 00:49:09.519
<v Speaker 1>eat that, and so now I'm like eating before I

1058
00:49:09.639 --> 00:49:12.000
<v Speaker 1>go uh huh. I got it completely out of my

1059
00:49:12.079 --> 00:49:14.719
<v Speaker 1>system and I don't even want it. It's like the

1060
00:49:14.800 --> 00:49:17.239
<v Speaker 1>most interesting thing by allowing myself to have.

1061
00:49:17.280 --> 00:49:19.559
<v Speaker 2>It, Like literally every week for a year, I probably

1062
00:49:19.679 --> 00:49:22.159
<v Speaker 2>had the cheeseburger and now you're just burned out. I

1063
00:49:22.239 --> 00:49:24.360
<v Speaker 2>don't even want it. No, I don't want that more.

1064
00:49:24.679 --> 00:49:27.840
<v Speaker 1>I don't want it, and that that's just such an

1065
00:49:27.880 --> 00:49:29.400
<v Speaker 1>interesting thing for me. Like I said, I did have

1066
00:49:29.440 --> 00:49:32.480
<v Speaker 1>a delicious cheeseburger for Memorial Day. I made it and

1067
00:49:32.599 --> 00:49:35.800
<v Speaker 1>with my potato salad. We had cheeseburgers and potato salad

1068
00:49:35.880 --> 00:49:37.159
<v Speaker 1>and it was probably way.

1069
00:49:37.079 --> 00:49:39.800
<v Speaker 2>Better than anything you could have got at the trivia bar.

1070
00:49:40.159 --> 00:49:41.119
<v Speaker 2>Absolutely yeah.

1071
00:49:41.159 --> 00:49:43.159
<v Speaker 1>And I enjoyed the potato salad more than I would

1072
00:49:43.199 --> 00:49:46.239
<v Speaker 1>have enjoyed the fries. And I mean, I will make

1073
00:49:46.280 --> 00:49:47.840
<v Speaker 1>oven fries, but I really love a.

1074
00:49:47.800 --> 00:49:50.960
<v Speaker 2>Good potato salad. You know, I make a good one. Anyway,

1075
00:49:51.000 --> 00:49:53.840
<v Speaker 2>it was delicious and that burger was perfect. You know

1076
00:49:53.920 --> 00:49:58.159
<v Speaker 2>that whole saying like what you focus on expands. Yeah,

1077
00:49:58.639 --> 00:50:01.800
<v Speaker 2>So for me, it's like once I was like, oh,

1078
00:50:01.880 --> 00:50:03.679
<v Speaker 2>bacon cheeseburger sounds good, and then even as I was

1079
00:50:03.760 --> 00:50:06.159
<v Speaker 2>driving to work, I passed to five guys and I

1080
00:50:06.280 --> 00:50:08.760
<v Speaker 2>was like, well, they have pretty decent bacon cheeseburgers. But

1081
00:50:08.800 --> 00:50:10.679
<v Speaker 2>I was like, yeah, I'm gonna stick with my plan

1082
00:50:10.840 --> 00:50:13.360
<v Speaker 2>for today, and I'm on this challenge not to eat

1083
00:50:13.400 --> 00:50:16.639
<v Speaker 2>out until I go to the beach. So this is

1084
00:50:16.719 --> 00:50:20.159
<v Speaker 2>my self imposed challenge. So I was like, Okay, no,

1085
00:50:20.519 --> 00:50:22.960
<v Speaker 2>just put that on the back burner and when you're

1086
00:50:23.039 --> 00:50:24.800
<v Speaker 2>home next week, if you still want one, you can

1087
00:50:24.880 --> 00:50:28.639
<v Speaker 2>make one. And because it's like I already made the decision, like, oh,

1088
00:50:28.679 --> 00:50:30.960
<v Speaker 2>if you still want that. This week at home, you

1089
00:50:31.039 --> 00:50:35.320
<v Speaker 2>can make one. I'm not like obsessed with this bacon cheeseburger, right,

1090
00:50:35.360 --> 00:50:37.360
<v Speaker 2>It's kind of still in the back burner my brain,

1091
00:50:37.519 --> 00:50:40.159
<v Speaker 2>like bacon cheeseburgers should be good, but because I know

1092
00:50:40.599 --> 00:50:44.079
<v Speaker 2>that I'm going to enjoy one, it's not pervasive, right,

1093
00:50:44.679 --> 00:50:46.920
<v Speaker 2>and I can still enjoy my super healthy not a

1094
00:50:46.960 --> 00:50:48.039
<v Speaker 2>bacon cheeseburger meal.

1095
00:50:48.400 --> 00:50:51.760
<v Speaker 1>Well, it's just like how Rachel said talking about it,

1096
00:50:52.360 --> 00:50:55.880
<v Speaker 1>should processed it and then she was able to move on. Yeah,

1097
00:50:56.119 --> 00:50:57.559
<v Speaker 1>like you, you were like, if I want a bacon

1098
00:50:57.639 --> 00:51:00.159
<v Speaker 1>cheesebur I'll have one on Wednesday, and then we were

1099
00:51:00.199 --> 00:51:00.719
<v Speaker 1>able to move on.

1100
00:51:01.320 --> 00:51:04.360
<v Speaker 2>Yep, love it all right. Well, we love to leave

1101
00:51:04.400 --> 00:51:07.000
<v Speaker 2>you with inspiration or motivational quotes, and this week we

1102
00:51:07.079 --> 00:51:11.239
<v Speaker 2>have a quote from Tileen in New Jersey. My favorite quote,

1103
00:51:11.239 --> 00:51:14.159
<v Speaker 2>which is also my email tag, is tell me and

1104
00:51:14.280 --> 00:51:18.280
<v Speaker 2>I forget, Teach me and I remember, Involve me and

1105
00:51:18.400 --> 00:51:21.719
<v Speaker 2>I learn. She wrote, fasting has changed my life for

1106
00:51:21.840 --> 00:51:24.400
<v Speaker 2>the better in so many ways. I have taken a

1107
00:51:24.480 --> 00:51:27.440
<v Speaker 2>food is Medicine course, and after taking the exit exam,

1108
00:51:28.039 --> 00:51:32.360
<v Speaker 2>I will be a functional, nutrition informed professional. My next

1109
00:51:32.440 --> 00:51:35.679
<v Speaker 2>goal is to start officially coaching for fasting and overall

1110
00:51:35.719 --> 00:51:39.679
<v Speaker 2>holistic health. My medical background as an Earth practitioner will

1111
00:51:39.719 --> 00:51:42.559
<v Speaker 2>blend these two worlds perfectly. I love that, and I

1112
00:51:42.719 --> 00:51:45.800
<v Speaker 2>love that so much and I do agree. And that's

1113
00:51:45.800 --> 00:51:48.159
<v Speaker 2>why I tell people, if you're in their community and

1114
00:51:48.199 --> 00:51:51.480
<v Speaker 2>you're lurking, get involved, because you learn so much by

1115
00:51:51.559 --> 00:51:52.400
<v Speaker 2>just getting involved.

1116
00:51:52.599 --> 00:51:54.800
<v Speaker 1>Well, it's true, and you know I tell people that too.

1117
00:51:54.920 --> 00:51:57.480
<v Speaker 1>I say, take some time when you're here. You don't

1118
00:51:57.480 --> 00:51:59.000
<v Speaker 1>have to make your own post unless you want to

1119
00:51:59.519 --> 00:52:01.840
<v Speaker 1>make post. Don't make posts. You know some people don't

1120
00:52:01.920 --> 00:52:03.960
<v Speaker 1>feel like it. It feels a little vulnerable to make

1121
00:52:03.960 --> 00:52:08.199
<v Speaker 1>a post. But while you're there, take the time to

1122
00:52:08.320 --> 00:52:11.840
<v Speaker 1>comment on the posts of others. Just do it. Just

1123
00:52:12.039 --> 00:52:14.239
<v Speaker 1>make And even people are like, well, I'm so new.

1124
00:52:14.280 --> 00:52:16.119
<v Speaker 1>I can't give advice, Yes you can. You can give

1125
00:52:16.159 --> 00:52:19.880
<v Speaker 1>advice to people. You can make suggestions. You've been listening

1126
00:52:19.920 --> 00:52:22.119
<v Speaker 1>to this podcast, you've read the books. I bet you

1127
00:52:22.239 --> 00:52:25.199
<v Speaker 1>have an idea. And so when you give other people advice,

1128
00:52:25.960 --> 00:52:30.079
<v Speaker 1>support them, you internalize it, and then you remember the

1129
00:52:30.119 --> 00:52:32.400
<v Speaker 1>advice for yourself. You're more likely to make a good

1130
00:52:32.480 --> 00:52:34.920
<v Speaker 1>choice because you just told someone else. You can wait

1131
00:52:34.960 --> 00:52:37.599
<v Speaker 1>an hour right now, Now you're more likely to wait

1132
00:52:37.599 --> 00:52:39.320
<v Speaker 1>an hour because you just told someone else to wait

1133
00:52:39.360 --> 00:52:42.199
<v Speaker 1>an hour, and it just it helps you. Yes, it

1134
00:52:42.239 --> 00:52:44.440
<v Speaker 1>helps the person who you've given advice to. It helps

1135
00:52:44.480 --> 00:52:46.840
<v Speaker 1>them to get the feedback from you. But it helps you,

1136
00:52:47.079 --> 00:52:50.639
<v Speaker 1>possibly even more than it helps the person that you've

1137
00:52:51.480 --> 00:52:54.280
<v Speaker 1>commented on. I really think, even if you're too shy

1138
00:52:54.360 --> 00:52:56.519
<v Speaker 1>to make your own post, get in there and start

1139
00:52:56.559 --> 00:53:00.639
<v Speaker 1>making comments. Even just tell someone you look amazing or

1140
00:53:00.679 --> 00:53:05.400
<v Speaker 1>congratulations on that, and then answer somebody's question. Thanks so

1141
00:53:05.519 --> 00:53:07.840
<v Speaker 1>much for listening today. We would love to have you

1142
00:53:07.960 --> 00:53:10.239
<v Speaker 1>join us in the Delayed on Tonight community, where you

1143
00:53:10.320 --> 00:53:13.719
<v Speaker 1>can interact with both me and Sherry, plus the most

1144
00:53:13.800 --> 00:53:17.679
<v Speaker 1>supportive bunch of intermittent fasters you'll find anywhere. Go to

1145
00:53:18.320 --> 00:53:21.800
<v Speaker 1>Jenstevens dot com slash community to join us.

1146
00:53:22.440 --> 00:53:25.320
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite

1147
00:53:25.320 --> 00:53:28.159
<v Speaker 2>podcast app, and if you haven't already, please leave us

1148
00:53:28.159 --> 00:53:31.199
<v Speaker 2>a five star review that helps new listeners find the

1149
00:53:31.280 --> 00:53:33.000
<v Speaker 2>show and we really appreciate it.

1150
00:53:33.800 --> 00:53:37.199
<v Speaker 1>We are a community driven podcast, so to submit your

1151
00:53:37.360 --> 00:53:40.559
<v Speaker 1>success stories, your questions, your favorite tweak it till It's

1152
00:53:40.599 --> 00:53:43.239
<v Speaker 1>Easy moments, or anything else you want us to share

1153
00:53:43.280 --> 00:53:47.559
<v Speaker 1>on the podcast, go to fast Feast, Repeat dot com,

1154
00:53:47.760 --> 00:53:50.880
<v Speaker 1>slash submit, and then listen each week to see if

1155
00:53:50.920 --> 00:53:53.519
<v Speaker 1>we share your submission or answer your question.

1156
00:53:54.079 --> 00:54:02.039
<v Speaker 2>Until next week. Thanks for listening, Think