Speaker 1: Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
Speaker 1: Jen Stevens, author of the New York Times bestseller Fast Feast.
Speaker 2: Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
Speaker 2: and wellness advocate. Please keep in mind that this podcast
Speaker 2: is for educational and motivational purposes only and is not
Speaker 2: intended to provide medical or diagnostic advice. Jen and I
Speaker 2: are not doctors, so make sure to check with your
Speaker 2: trusted healthcare professionals before making changes, especially when it comes
Speaker 2: to any medical treatments or medications.
Speaker 1: Whether you're new to intermittent fasting or an experienced intermittent faster,
Speaker 1: tune in each week to get inspired, to learn, and
Speaker 1: to have some fun along the way. Hi, everybody, we
Speaker 1: are so glad you're here today. Welcome to this week's
Speaker 1: episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
Speaker 2: How are you doing today, Sherry? I'm doing great. The
Speaker 2: sun is shining. After I feel like a week of
Speaker 2: storms and no power half the time, I feel like
Speaker 2: so hooray for the sun. We had a really rainy
Speaker 2: day yesterday. I have sunshina and electricity today. Yeah, I
Speaker 2: need both of those things.
Speaker 1: Yeah, like my pool completely filled up, like to the tone.
Speaker 1: I was looking out there and during the day yesterday
Speaker 1: and I was like, I need to go put some
Speaker 1: water in the poll.
Speaker 2: It's a little low.
Speaker 1: And then it rained so hard we weren't expecting it,
Speaker 1: and then the pool was like all the way full.
Speaker 2: I'm like, well, I'm sure glad I didn't put any
Speaker 2: water in the Yeah, you would have had a flooded backyard.
Speaker 2: Oh gosh, the backyard was very flooded.
Speaker 1: The people all over Facebook were posting pictures of things flooding.
Speaker 2: Oh really, we had a lot of rain. Yeah. Well,
Speaker 2: I mean I have standing water in my yard and
Speaker 2: it hasn't rained since midnight, but the ground is just
Speaker 2: so saturated that it's not going anywhere.
Speaker 1: Well, I'm ready for some sun. Bring on the sun.
Speaker 2: I'm counting down the days till I'm there. Yeah, I
Speaker 2: can't wait. I'm so excited. Just a little over a month.
Speaker 2: So okay, okay, Well let's start in with our weekly celebration.
Speaker 2: And this week we have a celebration from Stephanie and
Speaker 2: it's titled Day twenty nine graduation Day. And for those
Speaker 2: of you that may not know what she means she
Speaker 2: is graduating from the twenty eight day fast start. So
Speaker 2: Stephanie wrote, first off, this is the longest I have
Speaker 2: ever been quote on the wagon, and that's because there
Speaker 2: is no wagon. I am super proud. I experienced a
Speaker 2: weight loss of five pounds and this is the lowest
Speaker 2: weight I have been in the last ten months, despite
Speaker 2: on again, off again weight watchers. I did not measure
Speaker 2: and I did not take starter photos. Why because the
Speaker 2: rebel in me was like, what's the point? This is
Speaker 2: just another fad for you. But I recreated a face
Speaker 2: to face photo and I can definitely see some changes.
Speaker 2: Here are my non scale victories. Freedom from decision fatigue.
Speaker 2: I'm an entrepreneur, and honestly, the mental gymnastics of counting
Speaker 2: and planning and denying was just an overload on my
Speaker 2: already taxed decision making brain. This feels like absolute freedom,
Speaker 2: feeling super comfortable in my clothes. Many are getting loose,
Speaker 2: better skin. I've been having some adult acne for the
Speaker 2: past six months, but I'm noticing an improvement in that,
Speaker 2: as well as overall redness mental energy throughout the day.
Speaker 2: I'm really noticing now, mainly the past five to seven days,
Speaker 2: so that once I have my fast breaking snack around
Speaker 2: three thirty or four, I'm immediately tired. This is such
Speaker 2: a key for energy management and timing of my tasks.
Speaker 2: It's no wonder I was tired all the time before.
Speaker 2: No daytime napping. Honestly, I was a serial napper. I
Speaker 2: would have told you four weeks ago that it was
Speaker 2: my favorite self care activity. Yet I haven't desired or
Speaker 2: needed a nap in the past week. Putting more energy,
Speaker 2: thought and effort into my dinner meal. Since this is
Speaker 2: my meal of the day, I am pre planning it
Speaker 2: early and not getting home after work and thinking, uh,
Speaker 2: what will I throw together?
Speaker 1: Now?
Speaker 2: What I did? I nailed the clean fast that's it,
Speaker 2: and I followed the steady builder aproach in week one,
Speaker 2: the ripoff the band aid in weeks two through four,
Speaker 2: I purposely did not change my food choices. I delayed
Speaker 2: instead of denying, and I enjoyed all of the things
Speaker 2: I desired in my eating window. This twenty eight days
Speaker 2: brought birthdays, anniversaries, moving into our new cottage, all things
Speaker 2: that would have quote ruined a traditional diet. I binged
Speaker 2: on fast piece repeat and intermittent fasting story podcast Daily
Speaker 2: What's Next. I loved the day by day of the
Speaker 2: Fast Start book. I highly recommend if you don't already
Speaker 2: have it and you're in the Fast Start. Even the
Speaker 2: Kindle version is wonderful. So I will start over now
Speaker 2: at day one with the readings, the planning and the
Speaker 2: daily reflections, but without the increasing fast because I've already
Speaker 2: done that part. I'm going to trial a nineteen five window,
Speaker 2: but I have a feeling that I'll naturally gravitate to
Speaker 2: a twenty four on the weekdays in nineteen five or
Speaker 2: eighteen six on the weekends, depending on the occasion. Stepping
Speaker 2: on the scale and made it immediately gave me diet brain.
Speaker 2: So I think I'll stay off for another twenty eight
Speaker 2: days and just go by how my body is feeling
Speaker 2: and my clothing to make any tweaks. Also, oh wow,
Speaker 2: thank you for teaching. If if you had asked me
Speaker 2: four weeks ago if I could eat inn a four
Speaker 2: hour window, I would have told you that was absolutely crazy.
Speaker 2: Now it's not only doable, it's enjoyable.
Speaker 1: I love that so much, Stephanie. And here's the part,
Speaker 1: that last little bit where she said, if you'd asked
Speaker 1: me four weeks ago, if I could eat in a
Speaker 1: four hour window, I would have said, that's crazy. We
Speaker 1: hear that from people who are new. They're like, well,
Speaker 1: I've been listening to the podcast and most people end
Speaker 1: up with about a four or five hour window. Am
Speaker 1: I going to have to do that? I don't want
Speaker 1: to do that. I'm like, don't say you don't want
Speaker 1: to do it until you experience it. You might realize
Speaker 1: that is what you want to do, but your brain
Speaker 1: thinks you don't want to do it until you're doing it.
Speaker 2: Yeah, And then people who come into the community and
Speaker 2: they're on day one or day five and they're like,
Speaker 2: I see that most of you eat a four to
Speaker 2: five hour window, but I have zero plans to do that.
Speaker 2: I'm going to do sixteen eight. But over time it
Speaker 2: seems way more approachable, right Like, once you start with
Speaker 2: an eight hour window and you're like, okay, I manage that,
Speaker 2: And then over time people are like, I almost couldn't
Speaker 2: eat two meals in my eight hour window, so I
Speaker 2: shortened my window up and I went to a snack
Speaker 2: and a meal. And that was never their intention, it's
Speaker 2: just what happened naturally.
Speaker 1: Or they'll accidentally have a day where they got real
Speaker 1: busy and opened later and they're like, you know, I've
Speaker 1: been eating at noon, noon to eight, and then I
Speaker 1: got real busy and I couldn't eat until three, and
Speaker 1: then around two o'clock, I actually had this great energy and.
Speaker 2: I felt better than I ever feel, and oh, there
Speaker 2: it is. And somebody yesterday she's in her fast start
Speaker 2: and she's doing the steady build approach, I think, and
Speaker 2: she was I think maybe doing a longer like maybe
Speaker 2: an eight hour window, but she had lab tests at
Speaker 2: like two o'clock yesterday, so she had to stay fasted
Speaker 2: until two. And then she was like, it was actually
Speaker 2: really easy, and now I know I can do it.
Speaker 2: So now I'm just gonna switch and I'm just gonna
Speaker 2: wait and open my window at two every day. And
Speaker 2: so it's like kind of once you do it once
Speaker 2: and you realize like you can do it, your body
Speaker 2: does know what to do, and you're not going to die,
Speaker 2: then you're like, oh, okay, this is doable.
Speaker 1: And not only are you not going to die, but
Speaker 1: you might find that you feel better than you do
Speaker 1: when you open it noon exactly, which is what I'm
Speaker 1: expecting you would probably feel. And also if you notice,
Speaker 1: Stephanie talked about how after she happened her windows, she
Speaker 1: feels more tired, and that is very typical yep. And
Speaker 1: so I feel more tired after I open my window
Speaker 1: than when I'm in the fasted state, and that is
Speaker 1: more motivation to keep fasting until my work is done
Speaker 1: for the day. I always fast until my work is
Speaker 1: done for the day and when I have a clear brain.
Speaker 2: Yeah, and I think it's more profound in the early
Speaker 2: days of fasting. I really do think the tiredness gets better.
Speaker 2: And my theory is your insulin resistance improves.
Speaker 1: Yep.
Speaker 2: So when you eat, your body isn't spitting out as
Speaker 2: much insulin, you're not having that crash, You're not having
Speaker 2: that crash afterwards. That and I think people learn how
Speaker 2: to tweak their foods pretty right.
Speaker 1: I was going to say food for because what I
Speaker 1: choose to eat makes a huge difference, Like I realized,
Speaker 1: you know, with my experiments with whole food, plant based
Speaker 1: eating over the years, I do not have any kind
Speaker 1: of slump if I am whole food plant based, zero.
Speaker 1: But when I eat meat to open my window or eggs,
Speaker 1: I get tired. It's like my body needs more energy
Speaker 1: to digest that protein, and so I get more like, oh,
Speaker 1: I feel like I almost need a nap. It's just
Speaker 1: it's very interesting. I wouldn't have noticed it if it
Speaker 1: wasn't for experimenting. Yeah, I have not struggled with like
Speaker 1: low blood sugar in quite a while. And yesterday all
Speaker 1: I did different was I often opened my window with
Speaker 1: like yogurt and blackberries, or yogurt and cherries or something.
Speaker 1: But yesterday I had a banana in my yogurt, which
Speaker 1: I do that like banana and strawberries a lot. The
Speaker 1: only thing I did different is I had some organic granola,
Speaker 1: and I was like, oh, I'll add a little because
Speaker 1: bananas are soft and.
Speaker 2: I like a little something to chew. So I just
Speaker 2: I didn't have any strawberries. I haven't been to the
Speaker 2: grocery store, so I was like, oh, I'll sprinkle some
Speaker 2: of that sugar free granolaver that is all I did,
Speaker 2: maybe two tablespoons of granola over the top of it,
Speaker 2: and I had the biggest slump. After that. I was
Speaker 2: on the couch like so tired and lethargic and almost
Speaker 2: a little nauseous. And Eric kept saying well, maybe you
Speaker 2: needed something else, and I was like, no, I'm queasy.
Speaker 2: But then I made myself get up and eat something else,
Speaker 2: and I felt so much better. And I was like,
Speaker 2: oh wow.
Speaker 1: The banana and the granola together.
Speaker 2: Yeah, like I did. Apparently I did great with banana
Speaker 2: and strawberry yogurt, but banana and granola yogurt is a
Speaker 2: no for me, and I felt it very strongly. Yesterday.
Speaker 1: I had a little slump after I opened yesterday as well.
Speaker 1: I opened with a roast beef sandwich. My food box
Speaker 1: didn't come this week. Well, it came. It rode around
Speaker 1: on the truck for two days. Oh yes, and then
Speaker 1: by the time it came like, they're like, it's going
Speaker 1: to be delivered on the day it was supposed to.
Speaker 1: And then they're like, oh, but it'll be the lovered tomorrow.
Speaker 1: And by the time it came, everything was yeah, and
Speaker 1: that was a shipper prawl. Obviously, you know, Veex did
Speaker 1: not get it to me, and so I had to
Speaker 1: throw it all away. So I've been just having to
Speaker 1: like live off the land, how to eat food.
Speaker 2: Gina is out in the wild trying to procure food exactly.
Speaker 1: Luckily, I went to Publics and lived off the land
Speaker 1: with some boar's head roast beef, which is delicious.
Speaker 2: It is.
Speaker 1: It gave me a little swamp after I ate it,
Speaker 1: and I'm like, yeah, this is huh not what works
Speaker 1: the best for me. But it was really I love
Speaker 1: a good roast beef. But what I do is I
Speaker 1: had some Daves Killer bread and I put some roast
Speaker 1: beef on the air and some Swiss cheese and some horseradish.
Speaker 2: Mannai. It sounds amazing, Oh I got it was so good. Yeah,
Speaker 2: that sounds great. It's my kind of sandwich.
Speaker 1: Made me a little tired after eating it. It was delicious.
Speaker 2: I love sandwiches and I never eat them.
Speaker 1: I never even hardly have sandwich bread in the house
Speaker 1: because I, you know, use my meal kits instead.
Speaker 2: So I'm gonna be honest. I like Public's London broil
Speaker 2: better than the roast beef. That's what I got London.
Speaker 2: Oh no, no, I think it was bor's head London broil.
Speaker 1: Right.
Speaker 2: My family, we taste tests somehow. I got both by
Speaker 2: accident one time, and then we did a blind taste test,
Speaker 2: so you get the Publics brand. Okay. Everybody liked the
Speaker 2: publics brand. Well, I'll have to try it.
Speaker 1: I do love publics, and now I know you can
Speaker 1: schedule it on the app. This is not a commercial
Speaker 1: for publics. Public it's not, no we exist. But I
Speaker 1: would do a commercial for publics if they want to do.
Speaker 2: That's so much. I love publics.
Speaker 1: But you can like say you wanted ahead of time,
Speaker 1: and then when you get there, it's already in.
Speaker 2: This little case. That's the matter. I don't have to.
Speaker 1: Wait in the line because I'd be like, I'm not
Speaker 1: getting anything there. They're like ten people waiting in line
Speaker 1: to get theirs. I'm like, I'd rather have no meat.
Speaker 2: That's me. I will be like, well, we're gonna have
Speaker 2: to make another plan because there's a line up the
Speaker 2: deli counter.
Speaker 1: Yeah, there's always a line at our dele counter. But
Speaker 1: now I just well, I didn't even know where to
Speaker 1: pick it up. I'm like, where do you get your men?
Speaker 1: They're like over there, and I went and had my
Speaker 1: name on it and it was all sliced up, and
Speaker 1: I'm like, bam, anyway, that's great.
Speaker 2: I like convenient. I have to check that out at
Speaker 2: my public So I don't know that we.
Speaker 1: Offer that it's just right through the publics app. Again,
Speaker 1: we are not answered by public I just really like publics.
Speaker 2: We like convenience.
Speaker 1: I like convenience, and like, now I'll like plan my
Speaker 1: trip before I go on the app, and I think
Speaker 1: about what I want, and like, let's say I wanted
Speaker 1: to get horsewadish mayonnaise. I can see all the options
Speaker 1: that they have and read the ingredients list before I
Speaker 1: get in the store. Yes, I do that, and then
Speaker 1: I put it on my list, and then it tells
Speaker 1: me where it is, like what i'le to go down
Speaker 1: and said, I'm like, all right, I need to go.
Speaker 2: Down to all four. And I go down to all
Speaker 2: four and there it is.
Speaker 1: Anyway, I'm sure everyone else has been doing this for years,
Speaker 1: but I'm new to this app shopping.
Speaker 2: Yeah, I love it.
Speaker 1: Now we have a question from a listener, and this
Speaker 1: is from Cherry, but Cherry from Texas.
Speaker 2: And she spells her name the same way I do. Yep,
Speaker 2: she does.
Speaker 1: She said, I'm wondering about staying hydrated. I know that
Speaker 1: you've said not to drink too much drink fasting as
Speaker 1: it throws off your electrolytes, But now I'm thinking I
Speaker 1: might not be drinking enough. I wonder if you can
Speaker 1: be more specific about how much to drink, or is
Speaker 1: this one of these studies of one thing. I'm pretty
Speaker 1: bad about not drinking enough water anyway, and I don't
Speaker 1: want to become dehydrated. I usually have a cup of
Speaker 1: coffee in the morning, a glass or two, which are
Speaker 1: twelve ounce glasses of water during the day, and a
Speaker 1: cup or two of green tea at night.
Speaker 2: This is gonna be different for everybody, and it also
Speaker 2: depends you get a lot of hydration from the food
Speaker 2: you eat. If you're eating fresh fruits and vegetables, if
Speaker 2: you're eating soup, you're getting hydration from your food, So
Speaker 2: it doesn't all have to be what you drink. It
Speaker 2: sounds to me like you're probably getting sufficient water. Are
Speaker 2: you thirsty? If you're not thirsty and you feel good,
Speaker 2: and I wouldn't, this is not something you have to
Speaker 2: worry about. This doesn't sound like over drinking to me.
Speaker 2: Over drinking once is when the people are like I
Speaker 2: have to drink two gallons of water a day, or
Speaker 2: I have to drink one ounce per pound of body weight,
Speaker 2: then you might be overhydrating. But if you're just listening
Speaker 2: to your thirst and you're just drinking too thirst Across
Speaker 2: the day, you're doing fine. One way you can really
Speaker 2: tell if you're dehydrated is if when you use the restroom,
Speaker 2: if your urine is really yellow, like dark yellow.
Speaker 1: I actually saw something on this am I been on
Speaker 1: Facebook or Instagram.
Speaker 2: It should not be dark yellow or straw colored. It
Speaker 2: shouldn't be dark. Pale yellow is normal, yes, Pale yellow
Speaker 2: is yeah normal. You want a light yellow, pale yellow. Yeah.
Speaker 2: And if it's totally clear you're overhydrated.
Speaker 1: It actually had like a scale totally clear, you're drinking
Speaker 1: too much, pale yellow, normal, dark, dark yellow, and then
Speaker 1: it had all these other colors like kidney disease and
Speaker 1: you know, other weird colors that you might have. But
Speaker 1: what it makes me sad is the way Sherry worded this.
Speaker 1: She said, I'm pretty bad about not drinking enough. So
Speaker 1: that's like one more thing we're giving ourselves guilt about. Yeah,
Speaker 1: and that has been this whole push. It's modern, this
Speaker 1: modern push to drink. First, it started with eight eight
Speaker 1: ounce glasses a day. That was the first. And I
Speaker 1: actually have a YouTube video that I'll share in the community,
Speaker 1: made by a doctor when someone asks about water.
Speaker 2: I share this video. It's really short.
Speaker 1: It talks about how that's just somebody made that up, right,
Speaker 1: and then everybody just keeps repeating it.
Speaker 2: Like it's the fact.
Speaker 1: But someone made that up and it is not true.
Speaker 1: So I want everyone to release the guilt about how
Speaker 1: much you're drinking. I just drink if I'm thirsty, And
Speaker 1: the whole thing that other people will say that's also
Speaker 1: made up. If you're thirsty, then it's already too late,
Speaker 1: you're dehydrated. No, yeah, that's not how the body works.
Speaker 1: The body does not send you signal for things when
Speaker 1: it's already way too late. And if you think about man,
Speaker 1: a thousand years of man or women, that's honestly.
Speaker 2: Say, one hundred years ago, people weren't walking around with
Speaker 2: their mug of water. They didn't have a standard cup,
Speaker 2: they didn't want tracking water, they weren't thinking about water.
Speaker 2: You know, people have been trying to survive, right, they're
Speaker 2: just out there having a glass of water when they're
Speaker 2: thirsty and moving out on about life and they're not
Speaker 2: giving it another thought exactly.
Speaker 1: And also the whole idea, like I've heard people say
Speaker 1: coffee doesn't count towards your water because it dehydrated to you.
Speaker 1: That's also not true. Caffeine can be dehydrating, but it's
Speaker 1: not going to dehydrate.
Speaker 2: You more than the amount of water that.
Speaker 1: Was there in the coffee, right, So you're not like
Speaker 1: negative after you have your cup of coffee. Right.
Speaker 2: That fluid counts.
Speaker 1: And one thing that's really important to keep in mind
Speaker 1: is that we do not need as much fluid when
Speaker 1: we're fasting.
Speaker 2: We just don't. It goes right through you.
Speaker 1: Like I remember one time someone asked. It might have
Speaker 1: been back when we were on Facebook. They're like, I
Speaker 1: have to go to the bathroom a whole lot more.
Speaker 1: I'm just gonna say pee. Sorry, everybody, I have to
Speaker 1: pee a whole lot more on fasted.
Speaker 2: Is that normal?
Speaker 1: And I'm like, I don't know, I've never really noticed that.
Speaker 1: But then I started paying attention, and it's absolutely true.
Speaker 1: I go to the bathroom a whole lot more on fasting.
Speaker 1: It's like the liquids go right through me, and that's
Speaker 1: my body not needing so many fluids. It's releasing them
Speaker 1: because I'm fasting. Because our body uses a lot of
Speaker 1: fluid to digest food, and so we need more fluid
Speaker 1: if we're eating than we do if we're fasting.
Speaker 2: Well, and when we are in fat burning, our kidneys
Speaker 2: do all outing more fluid. That's true as well. That
Speaker 2: is really normal when you're in katosis. It acts like
Speaker 2: a natural diuretic and it pulls excess fluid out of
Speaker 2: your body. I think that's why we see such a
Speaker 2: drastic change in people's inflammation levels in the first few
Speaker 2: months that they are fasting. You see such a change
Speaker 2: in their face, and people's faces aren't so puffy, and
Speaker 2: their hands aren't so puffy, and it's that kind of
Speaker 2: natural diuretic response to katosis.
Speaker 1: Yep. But I also noticed after I eat, I like
Speaker 1: barely have to go to the bathroom like for the
Speaker 1: whole rest of the day, and I don't get up
Speaker 1: in the middle of the night and go to the bathroom.
Speaker 1: You know. I drink enough water with my meals to
Speaker 1: digest my meals, obviously, And the only time I've ever
Speaker 1: had muscle cramping is if I have not had enough
Speaker 1: fluid during my meals. Your body pulls in fluid from
Speaker 1: your tissues, and that's where I've had like foot cramping,
Speaker 1: like after flying on a plane and purposely not drink
Speaker 1: because I didn't.
Speaker 2: Have to go to the bathroom looking.
Speaker 1: Then they had terrible foot cramping and it had chugged
Speaker 1: some water and it went away. So don't be worried
Speaker 1: about not having enough during the fast. You're not going
Speaker 1: to be comdyhydrate. Now. If you're out doing a lot
Speaker 1: of sweating, exercise, you know whatever, then that's a different story.
Speaker 2: You might need to replace some fluids. If you're losing
Speaker 2: a lot of fluid, then you need to replenish it.
Speaker 1: Yeah, yeah, my body lets me know, no worries at all.
Speaker 1: I don't counter track. I've got a glass water right here.
Speaker 1: Sure you can see it. Yep, I had some. I'll
Speaker 1: drink some if I want to, and I don't worry about.
Speaker 2: It all right. So our next question is from Curious
Speaker 2: in Oregon. She say, it's hello Jen and Sherry. I
Speaker 2: really appreciate all your sciencey information in the podcast. I'm
Speaker 2: wondering what happens when your body has an insulin response
Speaker 2: but you haven't eaten any food. For example, you talk
Speaker 2: about the insulin response that can occur when you taste
Speaker 2: a sweet flavor, even if you don't consume something sweet.
Speaker 2: What does your body do with that insulin since there
Speaker 2: isn't a rise in blood glucos coming from food. I
Speaker 2: know you've mentioned that you can experience hunger, stomach growling,
Speaker 2: et cetera, when you accidentally break your fast or you're
Speaker 2: not clean fasting, But I'm curious what actually happens to
Speaker 2: the insulin that is released when you have an insulin
Speaker 2: response but no food or fuel, and it can't really
Speaker 2: do its job of helping use or store the glucose
Speaker 2: that would have been in the food. I appreciate any
Speaker 2: explanation you can get.
Speaker 1: This is a great question, and I want to clarify
Speaker 1: one thing. I don't think I've ever said that if
Speaker 1: you have an insulin response, it will make your stomach growl.
Speaker 1: So stomach growling is a mechanical action, and we have
Speaker 1: associated it with hunger because we're more likely to feel
Speaker 1: it if our stomach is empty, But it actually isn't hunger.
Speaker 1: So a growling stomach is just mechanical action of an
Speaker 1: empty stomach. But it doesn't mean you're hungry. It just
Speaker 1: means your stomach is empty. I just wanted to.
Speaker 2: I was gonna say, if my stomach's really empty, I'm
Speaker 2: deep enough fast and I drink some really cold ice water,
Speaker 2: my stomach will growl, it's moving, and it's just the
Speaker 2: respond enough to drinking that water. It doesn't mean you're hungry.
Speaker 2: So that was just one thing I wanted to mention. Okay, So.
Speaker 1: This is why it can be really really important not
Speaker 1: to have an insulin response, because you talked about all right,
Speaker 1: there's no sugar coming in, So what's the insulin gonna store. Well,
Speaker 1: it's gonna store some sugar that's already in your blood.
Speaker 1: Like we're all going around with blood sugar all the time.
Speaker 1: We have a baseline level of blood glucose that rises
Speaker 1: and falls during the day. Your liver dumps some glycogen,
Speaker 1: you might pull some out of muscles. Your body is
Speaker 1: always trying to stay within a range, right, So if
Speaker 1: you have that cephalic phase insulin response and your pancreas
Speaker 1: pumps out some insulin, it's gonna store some of that
Speaker 1: blood glucose and it's gonna drop your blood glucose levels
Speaker 1: even though no glucose came in. Higher insulin insulin stores,
Speaker 1: so you're likely to have a blood sugar crash. Here's
Speaker 1: the thing. You're only going to feel that blood sugar
Speaker 1: crash if your blood sugar was in like a load
Speaker 1: and normal low kind of a range. Like let's say
Speaker 1: I've noticed I'm cruising along, deep in fasted state, and
Speaker 1: my blood glucose is seventy seven to make it up
Speaker 1: a number, because I've seen that kind of number before,
Speaker 1: back in the day when I was wearing a CGM.
Speaker 1: So I'm deep in the fasted state, my blood sugar
Speaker 1: is seventy seven, I'm cruising along. Let's say I had
Speaker 1: an insulin response. Well, that's likely to lower my blood
Speaker 1: sugar lower than seventy seven, And because it's low, I
Speaker 1: might actually feel a little shaky or weird, like my
Speaker 1: blood sugar is too low because my blood sugar was
Speaker 1: already at a good low and now I've made it
Speaker 1: too low. So you don't want to feel that. But
Speaker 1: on the flip side, let's imagine that you are cruising
Speaker 1: along and you are, you know, not really fat adapted.
Speaker 1: You haven't been fasting a long time. Maybe you have
Speaker 1: a lot of excess glycogen stored in your liver. Maybe
Speaker 1: you're earlier in the fast and you haven't cleared out
Speaker 1: your daily liver glicogen yet. Maybe you are lots of
Speaker 1: other things. You're walking around with really high blood sugar.
Speaker 1: Maybe you're blood sugar is one hundred and twenty even
Speaker 1: though you're you know, you haven't eaten yet for the day,
Speaker 1: You're still walking around in the morning with a blood
Speaker 1: sugar of one twenty. You have an insulin response, your
Speaker 1: blood sugar's liable to come down, but maybe it only
Speaker 1: comes down to one hundred. Right, Are you going to
Speaker 1: feel that your blood sugar is low. No, one hundred
Speaker 1: is not low. So the absence of feeling like your
Speaker 1: blood sugar is crashing does not mean your body didn't
Speaker 1: release any insulin. It just means that it didn't impact
Speaker 1: your blood sugar enough for you to feel it. Did
Speaker 1: I explain that in the way that made sense, Sherry, Yes,
Speaker 1: you did, because sometimes people tried to use that as
Speaker 1: a like, well, I know Jen said that, you know,
Speaker 1: we shouldn't put limit in our water, but I put
Speaker 1: limit in my water and I feel perfectly fine. We
Speaker 1: don't use that as a test to determine what works
Speaker 1: for you, because maybe your blood sugar is going down
Speaker 1: from one twenty to one hundred because of that lemon
Speaker 1: and your insulin response, and you can't feel it. That
Speaker 1: doesn't mean that something isn't happening and you're not having
Speaker 1: an insulin response, and we want to keep insulin low
Speaker 1: because we want to tap into our fat. Insulin is
Speaker 1: storage hormone. Go ahead here.
Speaker 2: And I'm convinced too that the more insolent sensitive you are,
Speaker 2: the more you're going to feel bad. That's true. So
Speaker 2: I think early on in your fasting, I was gonna
Speaker 2: say career, your fasting career, your fasting lifestyle. You may
Speaker 2: be one of those people has been like, oh, I've
Speaker 2: been I've been having lemon water for the last six
Speaker 2: months while I was fasting. I never heard about the
Speaker 2: clean fast, and I felt fine. But you've not given
Speaker 2: your body a chance to heal your insulin resistance, and
Speaker 2: over time you may absolutely feel the difference. That's why
Speaker 2: the clean fast is so important. And you know, we
Speaker 2: know insulin is a storage hormone. So if you have
Speaker 2: an insulin reason really is why you're fasting and you're
Speaker 2: in fat burning, it's going to turn off that fat burning.
Speaker 2: You're not gonna get the benefits of that clean fast exactly.
Speaker 2: So that was a great question. Curious in Oregon.
Speaker 1: All right, now, it's time for our segment called What's
Speaker 1: Your Why. Most of us begin intermittent fasting with weight
Speaker 1: loss in mind, and that is a wonderful reason to begin,
Speaker 1: but there is so much more to what intermittent fasting
Speaker 1: can do for us beyond weight loss. And if you
Speaker 1: have a powerful why, I believe that you are more
Speaker 1: likely to fund long term success and if you fasting
Speaker 1: as a lifestyle.
Speaker 2: So this week we have a wife from Tanya in Kentucky.
Speaker 2: My why is not just losing weight, but making my
Speaker 2: body look or reshape it back to the way it
Speaker 2: was before. I had a slight belly because of a
Speaker 2: hysterectomy and the fact that I've been in menopause for
Speaker 2: so many years. But on the other program I was doing,
Speaker 2: I gained so much weight that I was absolutely miserable.
Speaker 2: So now to have that weight coming back down is great.
Speaker 2: But watching my body shape change has been so wonderful
Speaker 2: that it's nearly brought tears to my eyes. I know
Speaker 2: in one of your podcasts you said that after a
Speaker 2: certain age that you're never going to completely get rid
Speaker 2: of that belly, and that's okay. I just want my
Speaker 2: body shape to get close to the way it was before,
Speaker 2: so that I can get on with my life. Yeah,
Speaker 2: and Tanya, I just want to say, when you say
Speaker 2: you want to get on with your life, you want
Speaker 2: to get this done to get out of your life.
Speaker 2: Please don't let your body shape and all of you listening,
Speaker 2: do not let your body shape or size stop you
Speaker 2: from living your very best life. Like you have one life,
Speaker 2: live it, live it every day fully, no matter what
Speaker 2: you look like. You know you can be a work
Speaker 2: in progress and still go out there and live your
Speaker 2: best life.
Speaker 1: We probably all seem the meme how to have a
Speaker 1: bikini body, get a bikini, put it on your body.
Speaker 2: Yep, right, that's true.
Speaker 1: And I want to clarify one thing that Tanya said.
Speaker 1: You know, after a certain age, you're never going to
Speaker 1: completely get rid of the belly. I actually think you
Speaker 1: probably could if you like dieted like a crazy person.
Speaker 1: Like if I went crazy on full diet mode, I
Speaker 1: could get really really skinny.
Speaker 2: I could.
Speaker 1: I could do it. I could get really really skinny.
Speaker 1: I have no desire to do that though. Instead the
Speaker 1: lifestyle that I live postmenopause, i'm a little fluffier than
Speaker 1: I was with the similar lifestyle pre menopause. So I
Speaker 1: could get skinnier even after menopause, but it would require
Speaker 1: me to do things that's not the way I want
Speaker 1: to live my life. So I have chosen that part
Speaker 1: of my enjoying my life is I'm just gonna be
Speaker 1: a little fluffier, a little puffier, and I'm okay with it.
Speaker 2: Are you ever going to have your twenty year old
Speaker 2: belly back again? Though no, exactly, never never know.
Speaker 1: I never will because I had two babies and I
Speaker 1: lost obese for a bit, So I'm always going to
Speaker 1: be a little little fluffier and sagger But I could
Speaker 1: be really really skinny even with those fluffy saggy right right.
Speaker 1: I just I don't want to be really really skinny
Speaker 1: and have to work really hard and never get to
Speaker 1: enjoy the foods I want to enjoy. So it's just
Speaker 1: a matter of what I've decided. So I don't want
Speaker 1: people to think that, you know, once you pass menopause,
Speaker 1: there's nothing you can do, but you may have to say, Okay,
Speaker 1: this is just my new My body is different. Your
Speaker 1: body is going to be different, and I think that's
Speaker 1: just important, all right.
Speaker 2: So we have a question now from lark In Denmark,
Speaker 2: She wrote, can you talk a little about modified ADF?
Speaker 2: Why is it five hundred calories? What were to happen
Speaker 2: if I was to eat six hundred or nine hundred
Speaker 2: on a down day and then follow that by an upday?
Speaker 1: All right, So that's a great question, lark in Denmark.
Speaker 1: And here's a little history of ADF. I did not
Speaker 1: make it up up, nor did I create the recommendation
Speaker 1: to have five hundred calories. That's not something Jen Stevens
Speaker 1: came up with. And it actually comes from the research
Speaker 1: on ADF, which was done by doctor Christa Verity, who
Speaker 1: has performed the research on ADF that you know, gives
Speaker 1: us the foundation of the recommendations that we make. Everything
Speaker 1: we recommend is based on Christa Verity's research. So why
Speaker 1: is it five hundred calories? Well, she says in her
Speaker 1: book The Every Other Day Diet, she specifically says why
Speaker 1: five hundred calories? She's like, because that's the number that
Speaker 1: we got the best results with. Now, she doesn't define
Speaker 1: best results clearly, she just says that's the number we
Speaker 1: got the best results with, not zero, not six hundred,
Speaker 1: not nine hundred, but five hundred, five hundred was the
Speaker 1: recommendation they could make that gave universal best results.
Speaker 2: So that's why we say five hundred.
Speaker 1: That being said, I mean we know, you know, if
Speaker 1: you've read Fast Feast, you've seen me talk about the
Speaker 1: problem with counting calories. Even if you try to count
Speaker 1: precisely exactly five hundred what you eat, it's gonna determine
Speaker 1: how your body processes it. If you had five hundred
Speaker 1: calories of jelly beans versus five hundred calories of black beans,
Speaker 1: it's gonna have a very different effect on your body.
Speaker 1: So calorie counting is imprecise. So if you found yourself
Speaker 1: at six hundred, that's still a down day. The goideline
Speaker 1: is five hundred. But it's pretty much impossible for us
Speaker 1: to exactly quantify five hundred calories. We know that an
Speaker 1: apple can vary, even if you weigh the apple, the
Speaker 1: apple can vary. And even like packaging there's numbers on
Speaker 1: the package. We know there's like a leeway it can
Speaker 1: be plus or minus.
Speaker 2: There was a great interview on the Zoe podcast maybe
Speaker 2: a year ago, and the woman that was talking, I
Speaker 2: don't remember who she was or what her background was,
Speaker 2: but she was talking about like almonds, that's Sarah Barry.
Speaker 1: Yep, I knew you were going to say that. She's
Speaker 1: done the research on nuts.
Speaker 2: So she was talking about how, yeah, we know that
Speaker 2: almonds contain this much energy, but once you eat it
Speaker 2: and digest it, your body doesn't pull all that energy
Speaker 2: from the nuts because it just doesn't doesn't break it
Speaker 2: down that way, it doesn't use it all up. So yeah,
Speaker 2: you might eat two hundred calories or the nuts, but
Speaker 2: maybe your body only took one hundred and fifty calories
Speaker 2: from that two hundred calories. And that's true for all
Speaker 2: kinds of foods.
Speaker 1: Right, Fiber doesn't get I was explaining that to Will
Speaker 1: this weekend. We just had Memorial Day and I made
Speaker 1: potato salad and I was explained to him about resistant starch,
Speaker 1: uh huh, and how you know you make the potatoes
Speaker 1: and then you cut them up and you let them
Speaker 1: cool down, and now we're having this potato salad. I'm like,
Speaker 1: and so now it's resistant start, and it passes through
Speaker 1: our body differently, and it feeds our gut microbiomes, so
Speaker 1: we're not getting all the calories out of here like
Speaker 1: we would have had it been the original fluffy hot
Speaker 1: baked potato.
Speaker 2: He's like, wow, that's interesting. It is really fascinating, It
Speaker 2: really really is.
Speaker 1: So I was like eating my Tata salad and thinking
Speaker 1: it was like a super food because I'm feeding my gut,
Speaker 1: my cripple.
Speaker 2: Right, hooray, play a salad.
Speaker 1: Anyway, So for Lark in Denmark, basically we didn't make
Speaker 1: up the five hundred. It came from doctor Christa Verity
Speaker 1: and you know, just do your best to stay around
Speaker 1: that number if you're having a down day.
Speaker 2: I believe for men it was seven fifty. It was
Speaker 2: five hundred for women and seven to fifty for men
Speaker 2: in the research. I'm pretty sure it was. She says,
Speaker 2: fair for everybody. I don't know. Well, maybe it was
Speaker 2: a research article she posts.
Speaker 1: Has taught a lot of different things because men's.
Speaker 2: Baseline calorie intake is higher than a woman's anyway, and
Speaker 2: so since it's based off twenty five percent, yeah, their
Speaker 2: update and down day calories were a little different. Yep.
Speaker 2: And you know, if you're a very very very active
Speaker 2: person who's an athlete, and you're a person who's working
Speaker 2: out every day and you're running miles or crossfitting every day,
Speaker 2: you know, you may find that seven hundred and fifty
Speaker 2: calories works for you, yep. But if you're doing it
Speaker 2: and you're not seeing the results you want, that's when
Speaker 2: I would say tweak and go back to the five
Speaker 2: hundred calories. Do what we know works.
Speaker 1: And even the nine hundred versus five hundred, nine hundred
Speaker 1: is still a very low amount of calories for a
Speaker 1: whole day, so you would want to have an up
Speaker 1: day after that. So then people might say, well, what
Speaker 1: is the number where it doesn't count as a downdate? Well,
Speaker 1: I can't tell you that, you know, wouldn't it be
Speaker 1: nice if we had exact here's the exact number that
Speaker 1: if you do this, then you must exactly do that.
Speaker 1: And it's just not like that. Boy, it would be
Speaker 1: easy share if it was right. I can tell you
Speaker 1: that if you have five hundred calories, the next day
Speaker 1: should be an update. But what if it's six hundred,
Speaker 1: What if it's seven hundred, What if it's eleven hundred,
Speaker 1: what if it's twelve hundred and three? When we don't
Speaker 1: have specific guidelines because our body's just got a lot
Speaker 1: going on, and if you're a marathon runner, then it's
Speaker 1: going to even possibly be different right, yeah, all right.
Speaker 1: We have a question from Cindy from Tennessee. My question
Speaker 1: is about the ADF down day meal. With my ADF
Speaker 1: down day meal, can I include a flavored, zero calorie,
Speaker 1: unsweetened sparkling water or an herbal iced tea.
Speaker 2: You absolutely may. I was going to say that too.
Speaker 2: I'm glad you said that you may eat or drink
Speaker 2: whatever you like in your meal, because once you open
Speaker 2: your fast, once you stop fasting to have that down
Speaker 2: day meal, you're having an insulin release. You're taking in food,
Speaker 2: you're taking in flavors, you're eating it, you're drinking it,
Speaker 2: whatever you're doing, and then you're stopping and you're resuming
Speaker 2: your fast until you're update the next day. So if
Speaker 2: you enjoy a lime, grapefruit, strawberry, whatever, sparkling water with
Speaker 2: your meal, or an herbal iced tea, go for it. Yep.
Speaker 1: Before we're not trying to prevent an insulin response while
Speaker 1: we're eating. That's the most important thing. We are never
Speaker 1: trying to prevent an insulin response during the act of eating,
Speaker 1: because there's always going to be an insulin response. What
Speaker 1: we don't want to do is have high insulin twenty
Speaker 1: five or seven all the time or while we're fasting.
Speaker 2: Yeah, And the only thing I would caution about on
Speaker 2: a down day meal is I would not drink your
Speaker 2: five hundred calories oh good point, because you're not gonna
Speaker 2: feel great. You know what keeps you from having hypoglycemia
Speaker 2: when you break your fast is that you are taking
Speaker 2: in fiber, fat, protein and all this. And if you
Speaker 2: drink your meal, you may have a really strong insular
Speaker 2: response because it's gonna hit your body really fast. You're
Speaker 2: going to digest it really fast. It's not lingering around
Speaker 2: in your stomach, so you're not going to have a
Speaker 2: nice subtle blood sugar rays and come back down. You
Speaker 2: might have a really sharp spike and a fall and
Speaker 2: you're not going to feel great, and it's just not
Speaker 2: going to be satiating. It's not gonna get it would
Speaker 2: be so hungry. Yeah, but yeah, drinking like an herbal
Speaker 2: tea at that point or a flavored sparkling water, go
Speaker 2: for it. Yeah, have it with your meal. So we
Speaker 2: have a tip today from Christine and Texas. We're getting
Speaker 2: a lot of love from Texas today. Yay Texas. She said,
Speaker 2: I love you ladies, and I listened to all your podcasts,
Speaker 2: and I have read all your books. Jin. I am
Speaker 2: postmenopausal and I have been fasting for approximately four years.
Speaker 2: My hobby too. I am in maintenance. One day, I
Speaker 2: promise I will share my story. I have been thinking
Speaker 2: about sharing for a long time. However, the reason I
Speaker 2: am reaching out for the first time is I've heard
Speaker 2: y'all talking about Hershey's and I had to share a discovery.
Speaker 2: We did talk about Hershey's several weeks ago. Yeah, she says,
Speaker 2: I have been a food snop for many years. My
Speaker 2: hobby and I both love to cook, but ever since
Speaker 2: I started intermint fasting, my snobbery has entered silliness love it.
Speaker 2: I am very picky about desserts. Unless I love it,
Speaker 2: it's not worth it. I agree. Case in point milk chocolate.
Speaker 2: I used to love all chocolate, but now milk chocolate
Speaker 2: tastes like wax. I thought dark chocolate was the only
Speaker 2: thing I can enjoy, but if I eat too much,
Speaker 2: it interferes with my sleep. Our girls got my hobby
Speaker 2: European milk chalk for Christmas. A toblerne. If you've never
Speaker 2: had a toblerone, I've never had it. You haven't. No, Well,
Speaker 2: it's a German chocolate in it. I've seen it. You've
Speaker 2: seen them, the little triangles. Yeah, it's got little toffee
Speaker 2: and maybe almond bits in it, but they're just little bits.
Speaker 2: So while you're eating the little pieces of chocolate, you
Speaker 2: get some little crunchy bits in there. I took German
Speaker 2: in high school and so my instructor, mister Ozarzak, he
Speaker 2: sold those as a fundraiser for the German Club. So anyways,
Speaker 2: it is very delicious, window worthy chocolate. I haven't had
Speaker 2: one in years. Well now I'm want to go half some.
Speaker 2: She says it does not taste like wax and it
Speaker 2: doesn't affect my sleep. I agree that American candy bar
Speaker 2: milk chocolate is horrid, but try some European milk chocolate.
Speaker 2: It's a lovely treat and totally window worthy. Thank you
Speaker 2: all for all you do. You both do to educate
Speaker 2: about if what a difference you have made in many
Speaker 2: people's lives.
Speaker 1: Yeah, quality, man, I'm also silly about silly about my
Speaker 1: food snobbery.
Speaker 2: I don't need a lot of chocolate. I done either.
Speaker 1: My sister and some friends came not just past week
Speaker 1: in the weekend before and one of them brought us
Speaker 1: a hostess gift, this little ten of pecan stuff, like
Speaker 1: it was all differentnament pecan things. They South Colin has
Speaker 1: a lot of pecans. Pecans for anyone not from the.
Speaker 2: South Pecon I'm called pecans because pecan. Sorry.
Speaker 1: But it had like some salted ones, and it had
Speaker 1: some in white chocolate, which is my favorite. It had
Speaker 1: some that were candied, some in like a little brittle,
Speaker 1: and one little pile was chocolate.
Speaker 2: Like turtles or they were just chocolate cutes pecans. Yeah,
Speaker 2: just chocolate cover pecans.
Speaker 1: I was it. So I was eating like a little
Speaker 1: bit of all of them. And I'd eaten all the
Speaker 1: white chocolate ones and all the ones that were brittle.
Speaker 2: And then Chad.
Speaker 1: Came for the Memorial Day weekend and Will was over
Speaker 1: and I'm like, all right, here, take this with you.
Speaker 2: I'm done with all this. All the chocolate were still there.
Speaker 2: I didn't eat.
Speaker 1: I just didn't want them. That chocolate doesn't call me. Yeah,
Speaker 1: it's interesting.
Speaker 2: I do like a little chocolate sometimes, but I keep
Speaker 2: things like a like a almost like a trail mix.
Speaker 2: It's like some walnuts, and I think maybe there's pecans
Speaker 2: in there and some dried dark cherries and a few
Speaker 2: pieces of dark chocolate, and I'll take like a little handful,
Speaker 2: maybe a quarter cup, and that's enough. I get my
Speaker 2: crunchy that I crave, and then I get that little
Speaker 2: bit of chocolate and a sweet from the cherries, and
Speaker 2: that's perfect for me. Yeah. I always preferred white chocolate too.
Speaker 2: I do not like the regular I just love it.
Speaker 2: I like Easter, I would get the white chocolate bunny. Really,
Speaker 2: my siblings all got the brown chocolate. Yeah. I just
Speaker 2: always have loved the white chocolate. I'm vanilla. Yeah, I've
Speaker 2: always been a dark chocolate girl. Yeah, I mean I
Speaker 2: do like chocolate.
Speaker 1: I like the taste of it, but I don't like
Speaker 1: crave it or need it. And apparently I don't choose
Speaker 1: it if I have an assortment of other things, Like
Speaker 1: I was eating the regular nuts, not the chocolate ones. Anyway.
Speaker 2: Interesting see, and I'll argue that dark the white chocolate's
Speaker 2: not even chocolate. Well, okay, whatever, there's no cocoa in it.
Speaker 2: I didn't name it sherry. It's like faux chocolate. I
Speaker 2: don't care. I liked it.
Speaker 1: If I had to choose vanilla, ice cream or chocolate
Speaker 1: ice cream. I would pick vanilla every time, and it
Speaker 1: has to be good vanilla or I'll like why eat it?
Speaker 2: Yeah, well, I will choose vanilla ice cream over chocolate
Speaker 2: any day.
Speaker 1: Okay, there we go. We could share ice cream or
Speaker 1: I could just get two guns.
Speaker 2: All right, Well, before we get to the tweak of
Speaker 2: the week, I want to take a minute to tell
Speaker 2: you about crunchy clean skin care makeup. And I don't
Speaker 2: know about you, but my days just feel better and
Speaker 2: go smoother when I feel my best. My husband often
Speaker 2: asks me why I get fixed up on my days off,
Speaker 2: telling me that he thinks I'm beautiful without makeup and
Speaker 2: I don't need it. But I have always felt more
Speaker 2: like me, more motivated, productive, and successful when I take
Speaker 2: the time to put on a little makeup in the
Speaker 2: morning and feel pretty. I was not blessed with rosy
Speaker 2: cheeks or long, dark eyelashes, and that is where crunchy
Speaker 2: comes in. I feel good knowing that my makeup routine
Speaker 2: is non toxic and not causing my body any harm.
Speaker 2: Most days, lately, I apply the tinted sunscreen called Sunlight
Speaker 2: Cheekmate liquid Blush, and I dab a little of that
Speaker 2: on my eyelids. For some color, Crunchy shattered water resistant mascara,
Speaker 2: which is vegan and made without bees wax, and it
Speaker 2: includes castor oil for long healthy lashes, and it separates
Speaker 2: and lengthens beautifully. A swipe of their really lovely lip oil,
Speaker 2: which I love, is not flavored, and I am ready
Speaker 2: to start my day with a finished glow and my
Speaker 2: skin is protected from the sun and blue lights. And
Speaker 2: you might be thinking liquid blush. I know I was,
Speaker 2: and I know it sounds different, but this is what
Speaker 2: one of my clients, Mary said about it. She said,
Speaker 2: I used to use Beauty Counter and there was a
Speaker 2: whole learning curve with their cream blush, so I was
Speaker 2: skeptical when I switched over to Crunchy and they had
Speaker 2: blush in a tube like lip gloss. But I actually
Speaker 2: love it more than the cream blush. It's subtle, it's buildable,
Speaker 2: and it's super portable. I swipe it on and lightly
Speaker 2: pat with my fingers, and then I buff it on
Speaker 2: with a buffing brush. It looks so natural. I'm totally sold.
Speaker 2: I recommend it to all my friends now, and I agree.
Speaker 2: It's very natural. Give some subtle color. And it doesn't
Speaker 2: look like you're wearing makeup. If you want to know
Speaker 2: more about non toxic skincare or makeup and you want
Speaker 2: to know how to get started, feel free to email
Speaker 2: me at Sherry at Fast Feastrepeat dot com that's Shary
Speaker 2: with one R s h E R I, or you
Speaker 2: can visit fast Feastrepeat dot com slash Sherry to learn more.
Speaker 1: And I'm still really loving the soap for my face good,
Speaker 1: even though I don't like a bar as much as
Speaker 1: I like today, but it's my face is not breaking out.
Speaker 2: You know how there's an expiration day on skincare products. Yes,
Speaker 2: did you know that? I do? I never even wail
Speaker 2: got it. I start of ignored it. I had some
Speaker 2: charcoal mask, an old beauty counter charcoal mask. You know
Speaker 2: they've been out of business now for a year, right,
Speaker 2: But I put it on my face like a week
Speaker 2: ago Friday, and by Saturday, I had like all of
Speaker 2: these sores all over my fage, like little blistery sores.
Speaker 2: I was like, why am I breaking out? Well, I
Speaker 2: don't even know that it was breaking out so much
Speaker 2: thinking there was bacteria in that tube. Oh, I mean
Speaker 2: it was in a tube, but like you swipe it
Speaker 2: with your fingers, so it's possible bacteria got in there.
Speaker 2: Ah and so yeah, because when do you ever see
Speaker 2: my face broke out? Never? And I was like, what
Speaker 2: is happened? I just woke up and I was like,
Speaker 2: I look like I'm fourteen years old? What happened? And
Speaker 2: so yeah, I threw that in the trash. I'm like
Speaker 2: done with that. Apparently when they say pay attention to
Speaker 2: the explanation dates, they're not kidding.
Speaker 1: But yeah, I'm out of my beauty counter face wash
Speaker 1: because that's the first thing I ran out of. They
Speaker 1: didn't have any more of that even when they were
Speaker 1: selling off their other stock. But yeah, the crunchy bar is.
Speaker 1: You know, I tried a few other things from other
Speaker 1: you know, quote natural and clean because I didn't want
Speaker 1: to try the bar. I wanted it to be the
Speaker 1: cream kind of but they all made my face break out.
Speaker 1: So the crunchy is not so thumbs up on that good.
Speaker 2: I love it.
Speaker 1: Yeah, Cherry, it's funny. I'll just tell this to the audience.
Speaker 1: Cherry already knows. But like I ordered, I didn't tell
Speaker 1: Sherry I was ordering it. I was like, all right,
Speaker 1: I'm gonna try this crunchy and I just bought it,
Speaker 1: and then Shy said thank you for your order, like.
Speaker 2: She tasted me. So you get like a notification, Yeah,
Speaker 2: jin Fasting stories dot com, I ordered some soups. Yeah.
Speaker 2: Anytime I have a new client, they email me as
Speaker 2: she have a new client, and so I always look
Speaker 2: to see who it is or somebody like I recognize
Speaker 2: from community or something. Oh it's Jim Stephens. I was like, oh,
Speaker 2: I know her.
Speaker 1: That's so funny. I was like, Sherry knows what I'm doing.
Speaker 2: I know. I was like, she's so sly. She didn't
Speaker 2: even say anything. I wanted to try and see what
Speaker 2: I thought. But it was funny. I didn't know they'd
Speaker 2: email you. I mean, I don't mind that they did.
Speaker 2: I was gonna tell you anyway.
Speaker 1: But all right, now it's time for our tweak of
Speaker 1: the week. You know, I always say, tweak it till
Speaker 1: it's easy. But the tweak that works for me might
Speaker 1: not be the one that works for you. That's why
Speaker 1: it's super helpful to hear how other intermittent fasters are
Speaker 1: making intermittent fasting work for them. This is from Rachel
Speaker 1: in Cincinnati. She said Thank goodness that fasting gets easier
Speaker 1: as we go. Those early days, getting fat adapted and
Speaker 1: adjusting her appetite can be a real challenge.
Speaker 2: One challenge for myself.
Speaker 1: Early my mind would become fixated on a food that
Speaker 1: I would really struggle to put out of my mind
Speaker 1: and move on, even reasoning with myself that I would
Speaker 1: be able to have that food later during my window,
Speaker 1: I just couldn't seem to get the food noise to
Speaker 1: turn off. The tweak that finally helped me was talking
Speaker 1: about what I was thinking out loud. I am very
Speaker 1: fortunate to have several friends and family members that are
Speaker 1: super supportive with my fasting journey. I ask them to
Speaker 1: let me vent for just a minute. I tell them
Speaker 1: I want ice cream right now. I go on to
Speaker 1: explain the flavor of what I want, how I would
Speaker 1: prepare it, what toppings, and describe how wonderful it tastes.
Speaker 1: Nine times out of ten, after I'm done talking out
Speaker 1: my food noise, it's gone.
Speaker 2: It no longer haunts me, and I can go on
Speaker 2: with my day.
Speaker 1: Something about talking out my thoughts and feelings about the
Speaker 1: food allows me to experience, in part, the play sure
Speaker 1: my mind and body are seeking from that craving. Getting
Speaker 1: that pleasure bomb gives me enough of what I need and.
Speaker 2: I can move on.
Speaker 1: Additionally, later when I open my window, I'm much more
Speaker 1: successful at making a rational decision about whether or not
Speaker 1: I truly want the craving instead of caving into my
Speaker 1: pervasive thoughts just to make it go away. This has
Speaker 1: been a game changing tool for me in teaching my
Speaker 1: body and mind that hunger and cravings are not an emergency.
Speaker 2: I love that exercise. That's great.
Speaker 1: I love it too. You're processing your food noise. Honestly,
Speaker 1: it's what you're doing instead of trying to ignore it.
Speaker 1: You're processing it in a way that works for you,
Speaker 1: that is well put. And I am really excited I'm
Speaker 1: writing this down.
Speaker 2: When you think about when you're eating it, part of
Speaker 2: the pleasure you're getting from is from the taste and
Speaker 2: the textures and the flavor and the whatever, and so
Speaker 2: if you could like verbalize that and talk about but
Speaker 2: it's almost like you're getting to experience. I mean, who
Speaker 2: can't imagine what creamy vanilla ice cream tastes like with
Speaker 2: a little hot fudge on it? And I just talked
Speaker 2: about it, and I can taste it in my head.
Speaker 1: I've actually used that strategy before when I was having
Speaker 1: a craving, not real hunger, but a craving for something,
Speaker 1: or like when you know, when I went to breakfast
Speaker 1: with my sister and the friends. They were eating and
Speaker 1: I didn't want to eat it was too early, and
Speaker 1: I sat there and had black coffee, and you know,
Speaker 1: I was like, well, that does look good, you know
Speaker 1: they had Did they ever take you to the milk
Speaker 1: and honey cafe here in toad sounds great, that's really good.
Speaker 1: But I was just having black coffee. Their coffee is
Speaker 1: also very good. But they have like an avocado toast
Speaker 1: with egg on it. And some one was having avocado
Speaker 1: toast with an egg on it, and I looked at
Speaker 1: it and I thought about it, and I like, for
Speaker 1: a minute, thought.
Speaker 2: About how it would taste, like, I just thought about it.
Speaker 1: I was like, well, I've had avocado toast with egg
Speaker 1: on it before, right, I've had their avocado toast with
Speaker 1: egg on it before. So I just thought about it.
Speaker 1: How would that be in my mouth? What would it
Speaker 1: taste like the texture, the texture of it.
Speaker 2: I thought about it.
Speaker 1: I could smell it a little bit because you know,
Speaker 1: the person next move was having it, and I just
Speaker 1: drank my black caf And you know, had I actually
Speaker 1: had the experience of eating it, would it have made
Speaker 1: that more pleasurable breakfast?
Speaker 2: Not really, right, I know what it tastes like, I'll
Speaker 2: have it again.
Speaker 1: I didn't need it right then, and I had a
Speaker 1: lot to do that day, Like I needed to turn
Speaker 1: over all the laundry on the beds, and I wanted
Speaker 1: to wash the towels.
Speaker 2: And you wanted that fasting energy I did.
Speaker 1: I wanted the fasty energy, and we'd had a longer
Speaker 1: window the day before. I took them to brook Green
Speaker 1: Gardens to eat, and I was like, you know, I
Speaker 1: really don't need to eat early the second day in
Speaker 1: a row. Even though this food is window worthy at
Speaker 1: the Milk and Honey Cafe, I still don't need to
Speaker 1: have it. And I want the fastest energy. But I
Speaker 1: didn't feel the least bit deprived. I like processed my
Speaker 1: food thoughts and imagined if I was eating it, and
Speaker 1: I was like, all right, And then I had plenty
Speaker 1: of energy for the rest of the day.
Speaker 2: And then I opened my window up my normal time.
Speaker 1: And I didn't feel like I was missing out. Now.
Speaker 1: On the flip side, I could have sat there feeling
Speaker 1: very like VA get to have breakfast and I'm not
Speaker 1: having it. And I wish I could have a latte
Speaker 1: and an avocado toes with an egg on it. But
Speaker 1: I mean, I've had that before, right, I don't have
Speaker 1: to have it right this minute. I've had it before.
Speaker 2: I've been craving a bacon cheeseburger. We were at a
Speaker 2: UFL game in Birmingham on Saturday and everybody's eating around
Speaker 2: me and I'm looking at everybody eating and it's two
Speaker 2: o'clock in the afternoon and I don't normally eat till
Speaker 2: I go to work. That night, I had to get
Speaker 2: leap there and go straight to work, and I was like,
Speaker 2: I could open my window, but I don't see eaything
Speaker 2: I want. If they had a really delicious bacon cheeseburger,
Speaker 2: I would open my window. That's what I decided. Well
Speaker 2: guess what they didn't. But ever since then, that's all
Speaker 2: I could keep thinking about is bacon cheeseburger. And something
Speaker 2: that I do is like, Okay, I'm gonna keep thinking
Speaker 2: about this and if three days from now I still
Speaker 2: want to make and cheeseburger. I'm gonna make it happen. Right.
Speaker 2: I don't have room in my health goals to eat
Speaker 2: a bacon cheeseburger all the time, but on occasion, I'm
Speaker 2: gonna eat one. I'm gonna enjoy every bite of it.
Speaker 2: And so I had told Eric ify Wednesday, if I
Speaker 2: still want to make and cheeseburger, I'm gonna make some
Speaker 2: amazing bacon cheeseburgers at home. Now. We shifted the podcast
Speaker 2: recording this week because of the storms, so we are
Speaker 2: now recording on Wednesday. We'll not be cooking bacon cheeseburgers stay,
Speaker 2: but I will be making one tomorrow. And so is
Speaker 2: that whole delay. And it's gonna taste better tomorrow because
Speaker 2: I've been thinking about it for four days.
Speaker 1: Yeah, And you know, also we get things out of
Speaker 1: our system, Like you've got that thought, you need to
Speaker 1: get it out of your system, kind of like you're
Speaker 1: ready to have that delicious bacon cheeseburger. You delayed it
Speaker 1: for four days. But you know, I love a good cheeseburger.
Speaker 1: And you know I go to trivia once a week,
Speaker 1: and I was eating a cheeseburger pretty much every week
Speaker 1: cheeseburger and fries, and I was enjoying it. And you know,
Speaker 1: not that I've ever like forbidden myself from having them,
Speaker 1: but you know, I don't sit around and have hamburger
Speaker 1: and French fries at home very often.
Speaker 2: Sometimes I do. I made them for Memorial Day.
Speaker 1: My home cheeseburger was delicious, but I was having the
Speaker 1: cheeseburger and fries every time I went to my Thursday
Speaker 1: night trivia and then as time went on, I started
Speaker 1: enjoying it less right, and I was like, I don't
Speaker 1: want to eat another cheeseburger at this pub. And so
Speaker 1: then finally I was like I do not want to
Speaker 1: eat that, and so now I'm like eating before I
Speaker 1: go uh huh. I got it completely out of my
Speaker 1: system and I don't even want it. It's like the
Speaker 1: most interesting thing by allowing myself to have.
Speaker 2: It, Like literally every week for a year, I probably
Speaker 2: had the cheeseburger and now you're just burned out. I
Speaker 2: don't even want it. No, I don't want that more.
Speaker 1: I don't want it, and that that's just such an
Speaker 1: interesting thing for me. Like I said, I did have
Speaker 1: a delicious cheeseburger for Memorial Day. I made it and
Speaker 1: with my potato salad. We had cheeseburgers and potato salad
Speaker 1: and it was probably way.
Speaker 2: Better than anything you could have got at the trivia bar.
Speaker 2: Absolutely yeah.
Speaker 1: And I enjoyed the potato salad more than I would
Speaker 1: have enjoyed the fries. And I mean, I will make
Speaker 1: oven fries, but I really love a.
Speaker 2: Good potato salad. You know, I make a good one. Anyway,
Speaker 2: it was delicious and that burger was perfect. You know
Speaker 2: that whole saying like what you focus on expands. Yeah,
Speaker 2: So for me, it's like once I was like, oh,
Speaker 2: bacon cheeseburger sounds good, and then even as I was
Speaker 2: driving to work, I passed to five guys and I
Speaker 2: was like, well, they have pretty decent bacon cheeseburgers. But
Speaker 2: I was like, yeah, I'm gonna stick with my plan
Speaker 2: for today, and I'm on this challenge not to eat
Speaker 2: out until I go to the beach. So this is
Speaker 2: my self imposed challenge. So I was like, Okay, no,
Speaker 2: just put that on the back burner and when you're
Speaker 2: home next week, if you still want one, you can
Speaker 2: make one. And because it's like I already made the decision, like, oh,
Speaker 2: if you still want that. This week at home, you
Speaker 2: can make one. I'm not like obsessed with this bacon cheeseburger, right,
Speaker 2: It's kind of still in the back burner my brain,
Speaker 2: like bacon cheeseburgers should be good, but because I know
Speaker 2: that I'm going to enjoy one, it's not pervasive, right,
Speaker 2: and I can still enjoy my super healthy not a
Speaker 2: bacon cheeseburger meal.
Speaker 1: Well, it's just like how Rachel said talking about it,
Speaker 1: should processed it and then she was able to move on. Yeah,
Speaker 1: like you, you were like, if I want a bacon
Speaker 1: cheesebur I'll have one on Wednesday, and then we were
Speaker 1: able to move on.
Speaker 2: Yep, love it all right. Well, we love to leave
Speaker 2: you with inspiration or motivational quotes, and this week we
Speaker 2: have a quote from Tileen in New Jersey. My favorite quote,
Speaker 2: which is also my email tag, is tell me and
Speaker 2: I forget, Teach me and I remember, Involve me and
Speaker 2: I learn. She wrote, fasting has changed my life for
Speaker 2: the better in so many ways. I have taken a
Speaker 2: food is Medicine course, and after taking the exit exam,
Speaker 2: I will be a functional, nutrition informed professional. My next
Speaker 2: goal is to start officially coaching for fasting and overall
Speaker 2: holistic health. My medical background as an Earth practitioner will
Speaker 2: blend these two worlds perfectly. I love that, and I
Speaker 2: love that so much and I do agree. And that's
Speaker 2: why I tell people, if you're in their community and
Speaker 2: you're lurking, get involved, because you learn so much by
Speaker 2: just getting involved.
Speaker 1: Well, it's true, and you know I tell people that too.
Speaker 1: I say, take some time when you're here. You don't
Speaker 1: have to make your own post unless you want to
Speaker 1: make post. Don't make posts. You know some people don't
Speaker 1: feel like it. It feels a little vulnerable to make
Speaker 1: a post. But while you're there, take the time to
Speaker 1: comment on the posts of others. Just do it. Just
Speaker 1: make And even people are like, well, I'm so new.
Speaker 1: I can't give advice, Yes you can. You can give
Speaker 1: advice to people. You can make suggestions. You've been listening
Speaker 1: to this podcast, you've read the books. I bet you
Speaker 1: have an idea. And so when you give other people advice,
Speaker 1: support them, you internalize it, and then you remember the
Speaker 1: advice for yourself. You're more likely to make a good
Speaker 1: choice because you just told someone else. You can wait
Speaker 1: an hour right now, Now you're more likely to wait
Speaker 1: an hour because you just told someone else to wait
Speaker 1: an hour, and it just it helps you. Yes, it
Speaker 1: helps the person who you've given advice to. It helps
Speaker 1: them to get the feedback from you. But it helps you,
Speaker 1: possibly even more than it helps the person that you've
Speaker 1: commented on. I really think, even if you're too shy
Speaker 1: to make your own post, get in there and start
Speaker 1: making comments. Even just tell someone you look amazing or
Speaker 1: congratulations on that, and then answer somebody's question. Thanks so
Speaker 1: much for listening today. We would love to have you
Speaker 1: join us in the Delayed on Tonight community, where you
Speaker 1: can interact with both me and Sherry, plus the most
Speaker 1: supportive bunch of intermittent fasters you'll find anywhere. Go to
Speaker 1: Jenstevens dot com slash community to join us.
Speaker 2: Don't forget to subscribe to this podcast to your favorite
Speaker 2: podcast app, and if you haven't already, please leave us
Speaker 2: a five star review that helps new listeners find the
Speaker 2: show and we really appreciate it.
Speaker 1: We are a community driven podcast, so to submit your
Speaker 1: success stories, your questions, your favorite tweak it till It's
Speaker 1: Easy moments, or anything else you want us to share
Speaker 1: on the podcast, go to fast Feast, Repeat dot com,
Speaker 1: slash submit, and then listen each week to see if
Speaker 1: we share your submission or answer your question.
Speaker 2: Until next week. Thanks for listening, Think