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 1: How are you doing today, Sherry.
Speaker 2: I'm doing good. Mella frazzled? Uh oh, where are you frazzled?
Speaker 1: It's just been a weird week so far.
Speaker 2: We lost power last night and I had kind of
Speaker 2: opened my window but hadn't eaten really just had a
Speaker 2: little snack. I literally had like a handful of grapes
Speaker 2: and was going to start cooking dinner and.
Speaker 1: We lost power.
Speaker 2: Oh so then we ended up ordering Dominoes.
Speaker 1: I didn't even for people still eating domino Sorry Dominoes.
Speaker 2: So yeah, of course, you know, at worked Sunday night.
Speaker 2: I'd slept about two hours yesterday, and I'm always extra
Speaker 2: hungry when you know, I'm sleep deprived as everybody is.
Speaker 2: And I didn't really want pizza, and so I ended
Speaker 2: up ordering their one of their pastas, which actually wasn't
Speaker 2: too bad. I created my own basta and added feta
Speaker 2: and spinach to it, and.
Speaker 1: I have not had Dominoes, like I speared to god.
Speaker 1: It might have been twenty years. I didn't know you
Speaker 1: could create your own pasta.
Speaker 2: I got really excited because they have salads too, and
Speaker 2: they look delicious. But then there may be lettuce and
Speaker 2: I can't do guy sperg lettus.
Speaker 1: So we are not sponsored by Dominos or no. No.
Speaker 2: But then I went to bed last night, I could
Speaker 2: just like feel my hands swelling, and like I was like,
Speaker 2: I'm gonna take my rings off before I go to sleep.
Speaker 2: I may not wight wake up the middle of the
Speaker 2: night and I'll be able to get them off. I'm
Speaker 2: not used to eatings like stuff like that. Yeah, and
Speaker 2: then this morning I woke up my husband hydroplaned in
Speaker 2: his work truck.
Speaker 1: He's got a big box truck, and so he's freaked out.
Speaker 1: He can't have a wreck. He did not have a wreck.
Speaker 1: That's good, thankfully. He came right back home. Oh and
Speaker 1: my husband's very high anxiety.
Speaker 2: And anyways, he's had tires on order but just hasn't
Speaker 2: been able to get the truck to the shop to
Speaker 2: get them put on. So he was like, we've got
Speaker 2: to get You've got to get up right now. You've
Speaker 2: got to take me to the shop. So and you
Speaker 2: know me, I'm not I like to ease into my day.
Speaker 2: Once I ease into my day, i can go full
Speaker 2: thrott all the rest of the day. But I'm I'm
Speaker 2: gonna ease. And so it was like, you know, somebody
Speaker 2: splashed water on me this morning. I've been running ever since.
Speaker 1: I've had a running. I'm not hungry.
Speaker 2: I'd have like a big well that's good, you know,
Speaker 2: stressed out hunger thing, but not hungry.
Speaker 1: That's good. Well, I'm super excited because I'm starting a
Speaker 1: new project, which I've talked to you about, but I
Speaker 1: am finally, finally going to be officially starting a Jen
Speaker 1: Stevens YouTube channel. Love it, I know, and you know
Speaker 1: all and whenever anyone asked me, I always said, no,
Speaker 1: I don't want to do video.
Speaker 2: No, I don't want to dow thy seventeen.
Speaker 1: Like literally, people are like, why don't you have a
Speaker 1: YouTube channel? Like I don't want to. I don't want
Speaker 1: to have video. And I also didn't used to watch
Speaker 1: anything on YouTube, which honestly, I think it's only been
Speaker 1: a year that I've been a YouTube consumer of content
Speaker 1: and now I'm like, oh oh, I love YouTube. So
Speaker 1: what's really cool is my son Will is going to
Speaker 1: be my video editor. He's you know, he's twenty five.
Speaker 1: He knows how to do stuff like that. Like he
Speaker 1: had his first YouTube channel when he was twelve years old,
Speaker 1: So I love that he was on YouTube thirteen years ago.
Speaker 1: He and his friends had a channel. And so just
Speaker 1: all of a sudden, like the time feels right to
Speaker 1: do it. So he's gonna help me and going into
Speaker 1: going into business together kind of kind of reminds me
Speaker 1: of when Cal did the window app. Which he's no
Speaker 1: longer associated with, and now I'm using Will's creator skills
Speaker 1: to help me, because that's been kind of what holds
Speaker 1: me back is feeling like where do I begin? Who
Speaker 1: helps me with this? Trying to hire people that I
Speaker 1: don't want to edit video, right, I want to do?
Speaker 1: I get that.
Speaker 2: I mean like when I wanted to start the Life
Speaker 2: Lessons podcast and I was like, if I didn't have
Speaker 2: you to like ask questions and then you jumped on
Speaker 2: board with that whole project, I would have been lost.
Speaker 1: I didn't know the first thing about.
Speaker 2: Starting a podcast and exactly, so I mean just even
Speaker 2: like who do you use to edit it? And then
Speaker 2: you know, like I know other people too, like our
Speaker 2: friend Bet who had the big bold Life podcast, which
Speaker 2: I don't think she's doing it anymore. I think it
Speaker 2: was just too much for it because she was self
Speaker 2: editing and she was not about having hour a week
Speaker 2: that she's using self editing it. And I just thought,
Speaker 2: I don't have I'm not a computer genius one of
Speaker 2: those people that if I can click and point and
Speaker 2: it does it great and if it doesn't, I'm gonna
Speaker 2: call the help desk. I mean, yeah, so it's great
Speaker 2: having somebody that everybody has their skill set.
Speaker 1: Yeah, And I always was like, I don't really want
Speaker 1: to be on video, Like it's scary to be on video.
Speaker 1: I don't know why I'm on YouTube all over the
Speaker 1: place people who have had me on their episodes that
Speaker 1: have video podcasts, so literally, like you can find one
Speaker 1: hundred videos with me on it. So I'm like, why
Speaker 1: am I not just making my own content? But it
Speaker 1: just finally felt right again. I guess I had to
Speaker 1: be on YouTube as a consumer for a year. But
Speaker 1: my channel's not ready yet. I mean it might be
Speaker 1: by the time this episode comes out on June fourth,
Speaker 1: but I'll put it out by email and then I'll
Speaker 1: let everybody know officially when it's up and going, But
Speaker 1: who knows how long it will take. I'm figuring it
Speaker 1: all out. Thank you.
Speaker 2: I love that you just always you when things feel
Speaker 2: right to you, you just dive in.
Speaker 1: Well I do. And I also, like Chad always said,
Speaker 1: you just jump into things, and I'm like, really, I'd
Speaker 1: never jump into anything because I've already been percolating it
Speaker 1: in my mind for like years and then you know,
Speaker 1: gathering and then just all of a sudden, I'm like,
Speaker 1: now it's right. It's always like, it's a very intuitive feeling.
Speaker 1: When something feels right, it feels right, and it doesn't
Speaker 1: feel right until it feels right. So yep. Anyway, that's
Speaker 1: how my brain works. It's constantly thinking and then.
Speaker 2: You have that aha moment where it all clicks and
Speaker 2: I'm like, now it's and then yeah, exactly, Literally everything.
Speaker 1: Is like that.
Speaker 2: Well that's the way it worked when we like changed
Speaker 2: the structure of the Facebook group and then when we
Speaker 2: made the decision to close the Facebook group because it
Speaker 2: got just too out of hand, right, Yeah.
Speaker 1: And it wasn't a spur of the moment decision. It
Speaker 1: was percolating for a long time.
Speaker 2: I mean it seemed like it. I was actually with
Speaker 2: Jen when she made the decision. I think it was
Speaker 2: when we decided that we were going to close the
Speaker 2: Facebook group to to post posts and said we just
Speaker 2: had a place where people could ask questions and answers
Speaker 2: each day. And you got you literally we were at
Speaker 2: the beach. You got out the shower and you said,
Speaker 2: I've made a decision. I always think of things to
Speaker 2: the show, and I've said when do you want to
Speaker 2: start that? Like, do you want to start that the
Speaker 2: first month, and Genaz, I want to start that right now.
Speaker 1: We're going to do that right now. Well, and I
Speaker 1: don't know if anybody knows the behind the scenes of
Speaker 1: what happened, but it was there was a very a
Speaker 1: member was like having some problematic issues while I was asleep,
Speaker 1: and so some moderators were trying to deal with this
Speaker 1: very problematic member that like went insane and then started
Speaker 1: like taking out her frustrations on what was going on. Meanwhile,
Speaker 1: I'm asleep. You're asleep. You're asleep because it's the middle
Speaker 1: of the night where we were. And I woke up
Speaker 1: in the morning and all this had gone on behind
Speaker 1: the scenes, and in the moderator chat, everybody was like
Speaker 1: what do we do?
Speaker 2: What we do?
Speaker 1: Jen's asleep and they're like, well, let's just block her
Speaker 1: from the group and then jenkin to handle it in
Speaker 1: the morning. Well, and between that time and when I
Speaker 1: woke up, she went nuts. The person who had been
Speaker 1: blocked and went and made really really negative comments on
Speaker 1: Fast Feast repeat reviews on Amazon and it had just
Speaker 1: come out like literally like that week, and and she
Speaker 1: like said all these terrible things about me, and I
Speaker 1: wasn't even involved in the decision, and it was like
Speaker 1: a one star review with a bunch of really negative
Speaker 1: stuff and I wasn't even involved in the issue. And
Speaker 1: I'm like, Okay, this is not good. There's too much
Speaker 1: potential for people to get really really upset on Facebook.
Speaker 1: And I'm like, we gotta we got to postop to this,
Speaker 1: Like I can't be worried about this. I got to
Speaker 1: sleep sometimes.
Speaker 2: Exactly, i't to say Jenna's not available twenty four to seven.
Speaker 1: I'm a human, I am not a robot. And sometimes
Speaker 1: I sleep, and sometimes I got to dinner, and sometimes
Speaker 1: it's Mother's Day, and you know, anyway, I was like,
Speaker 1: I just I can't. I can't be always worried that
Speaker 1: someone's not going to handle something the way I would,
Speaker 1: and then someone's going to retaliate, and that would just
Speaker 1: really it really upset me. So yeah, and then you know,
Speaker 1: it's funny to me, I was just thinking while you
Speaker 1: were talking. When we had the Facebook group and people
Speaker 1: would submit questions, you know, we had post approval turned on,
Speaker 1: so as moderators, we would read the question and then
Speaker 1: we would approve it. Some things we just didn't approve
Speaker 1: because they were just way off topic or didn't align
Speaker 1: with the principles of the clean fast as we you know,
Speaker 1: know it or whatever, and so we would a lot
Speaker 1: of and some things were just very repetitive, and we
Speaker 1: would answer their question kind of behind the scenes and
Speaker 1: send them their response without posting it. And but if.
Speaker 2: Somebody's posted and get approved in like two minutes, they
Speaker 2: would post it again and they'd be like, I don't
Speaker 2: know why you won't want to answer my question, and
Speaker 2: it's like, we're fifty deep, we haven't even got to
Speaker 2: your question yet. And so it was funny to me
Speaker 2: that I just thought, you know, over since we went
Speaker 2: to a private online community, people will post things, but
Speaker 2: they are like so much more patient. I know, oh
Speaker 2: you know, it's five o'clock in the morning where you
Speaker 2: Jenn's at and she's maybe not awake yet, and they
Speaker 2: just wait for Jen to get to their posts and
Speaker 2: answer their question, and I will get there eventually posting
Speaker 2: their question three more times saying Jen.
Speaker 1: Where are you? What is Jen? Derek? One time when
Speaker 1: we were when I was teaching, before I had moderators,
Speaker 1: it was just me doing it to buy myself. There
Speaker 1: was some guy who got really mad that someone had
Speaker 1: posted a post this before we had post approval, people
Speaker 1: just posted stuff. This is when I think all I
Speaker 1: had was the one Mula Day group. Someone posted something
Speaker 1: weird and controversial. I don't know what it was. I
Speaker 1: can't even remember. But then somebody else got so mad
Speaker 1: that I would allow that. But literally, I'm teaching school.
Speaker 1: I'm teaching school in box. My messenger's blowing up because
Speaker 1: all this is happening, and I'm like, sorry, children, I
Speaker 1: don't know what's happening. And then this guy's bashing me.
Speaker 1: I can't believe I'm unfollowing. I'm never going to listen
Speaker 1: to another thing, Jen says. I'm like, oh my gosh,
Speaker 1: what's happen Anyway, I didn't even know what was going
Speaker 1: on because I was teaching elementary school.
Speaker 2: Yeah, so for anybody who wonders why we're not on
Speaker 2: Facebook anymore, it just got out of control. I had
Speaker 2: three groups and there were over five hundred thousand people,
Speaker 2: so it's nuts, and we imagine everybody changed that on
Speaker 2: a daily basis.
Speaker 1: Yeah, it was. It was a lot. But the having
Speaker 1: our online community, that's just that we didn't start off.
Speaker 1: We'll have a head for community today, but having our
Speaker 1: online community where people actually don't just wander in off
Speaker 1: the Facebook street. They have to intentionally go to Gen
Speaker 1: Stevens dot com slash community to join it. And you know,
Speaker 1: it's not a lot to join. It's like nine to
Speaker 1: ninety nine a month. You know, you can go in
Speaker 1: for the year for half that, but it's not a lot.
Speaker 1: But the people who are there are invested, right that
Speaker 1: that little bit of investment, like literally not ninety nine
Speaker 1: a month. If you're an intermittent faster, you save way
Speaker 1: more than ninety nine a month living the intermittent fasting lifestyle, right,
Speaker 1: And so you know, intermittent fasting is the lifestyle that
Speaker 1: pays for itself. Even if you joined the community, you're
Speaker 1: still making money, but just having that little bit, you know,
Speaker 1: it just the people who are there want to be there.
Speaker 1: They're looking for help in a positive place, and they
Speaker 1: also understand the clean fast which is really huge. So yeah, no.
Speaker 2: One I want that way that the community has really
Speaker 2: come together and people really support each other and people
Speaker 2: are really forming real friendships in there and meeting people
Speaker 2: in real life. Some people met up in Indianapolis last
Speaker 2: week or last weekend, and then some more people met
Speaker 2: up again just yesterday and they posted some pictures and
Speaker 2: like one of our committee members is going to meet
Speaker 2: up with some people in Indiana sometimes the summer, I think,
Speaker 2: and she lives in Colorado, and.
Speaker 1: So I just love to see it.
Speaker 2: We had a group of girls go to Vegas and
Speaker 2: had a girls in Vegas and so it's not I mean,
Speaker 2: it's it's so much deeper than just a random I.
Speaker 1: Have yete in my fast right, It's not just like
Speaker 1: that and people post. What when you know it's a
Speaker 1: community is when people are posting things about their lives
Speaker 1: that might not even be related to fasting, but then
Speaker 1: the community is happy to hear about it, right, Yeah, like, look,
Speaker 1: I have a new grand baby, you know, right, you
Speaker 1: don't have to say I have a new grand baby
Speaker 1: and it's affected my fad. No, well, having an awful.
Speaker 2: Day and she said, I know this isn't fasting related,
Speaker 2: but I'm having awful day blah blahlahlah blah, and I'm
Speaker 2: really trying not to see myself with food. And I'm like,
Speaker 2: that is totally that is totally fasting related. And secondly,
Speaker 2: you could share anything. I'm like, everything in life is
Speaker 2: fasting related. Really everything from you. They didn't have your
Speaker 2: favorite bread at the.
Speaker 3: Grocery store too, you had a really bad day at work,
Speaker 3: or your boss stressed you out, or you lost your job,
Speaker 3: Because that's all going to affect how you feel and
Speaker 3: how you react and how you handle.
Speaker 2: You know that those strong emotions and whether or not
Speaker 2: you choose to soothe with food and have a longer window,
Speaker 2: or you decide to stick firm and stick with your
Speaker 2: window and do something else to feel better, or you know,
Speaker 2: even if it's just come into community just to vents
Speaker 2: and to get some support from others.
Speaker 1: And so I just I love.
Speaker 2: I love what community has become and how much deeper
Speaker 2: it's it's become. And so the people who don't want that,
Speaker 2: they pop in, they share their daily successes, They shared
Speaker 2: their you know, they went to the gym each day
Speaker 2: or whatever it is. Everybody makes the community, they use
Speaker 2: it in a way that benefits them, and it's it's
Speaker 2: just great.
Speaker 1: For that, I think. So I didn't realize how many
Speaker 1: people we have that just work.
Speaker 2: And eventually they'll make their first post like nine months
Speaker 2: after being there.
Speaker 1: Or not even at all, Like there's somebody there that
Speaker 1: I didn't know was still coming and I posted something
Speaker 1: personally and when when you know? When we talked about
Speaker 1: this on the podcast how Chad is in north of
Speaker 1: Godston Now and I made a post about it in
Speaker 1: the community and I heard from people who had read
Speaker 1: it and sent me private message. I didn't know they
Speaker 1: were still actively engaged. Oh, and I'm like, oh, you're
Speaker 1: still there. So people are still there. They're reading. But
Speaker 1: a lot of people just like to consume the content.
Speaker 1: But for everybody who's listening to the podcast, if you're
Speaker 1: someone who just comes in in and reads and that's it,
Speaker 1: maybe maybe you've been burned on real social media because hey,
Speaker 1: I get it right. You know, one thing we don't
Speaker 1: allot We don't allow any politics. We don't allow people
Speaker 1: to make fun of your food. I mean, we don't
Speaker 1: allow that in our community. We don't really have people
Speaker 1: trying to do all that, but we don't. Thank goodness,
Speaker 1: but just take some time to comment on the post
Speaker 1: of others like that is the one thing I would
Speaker 1: like to encourage everybody to do. You don't have to
Speaker 1: make your own posts. If you don't want to do,
Speaker 1: not make your own posts unless you're comfortable. That's fine.
Speaker 1: But every time you visit, say I'm going to comment
Speaker 1: on five other posts, and you might also think that
Speaker 1: you don't have anything to like, well, I can't give
Speaker 1: any advice. I'm not jen I'm not surey, I don't know.
Speaker 1: You can give advice. And what happens is when you
Speaker 1: give someone else's advice, like someone's like, I'm really trying,
Speaker 1: you know, not to put something in my coffee. I
Speaker 1: don't know what to do because I'm struggling today. If
Speaker 1: you tell someone you can do it, you can just
Speaker 1: keep fast and clean, that helps you feel more motivated
Speaker 1: to fast clean. Or if you tell somebody you had
Speaker 1: a bad day and it's okay, don't beat yourself up,
Speaker 1: then you internalize that for yourself as well. So all
Speaker 1: of the good advice you're giving to other people, you
Speaker 1: take on that good advice. So commenting on the posts
Speaker 1: of others helps them, and that's one reason why we
Speaker 1: have a great community. But it also helps you.
Speaker 2: So yeah, and I was gonna say, even if you
Speaker 2: aren't comfortable posting, when you read, I find this when
Speaker 2: you read other people's posts with their struggles or their
Speaker 2: concerns or whatever, and then you read the comments back
Speaker 2: to them. I feel like you learned so much, Like
Speaker 2: you just take in so much you're like, oh, I
Speaker 2: never thought of it that way, or and it just
Speaker 2: really opens your mind up. And then as you start
Speaker 2: seeing people encourage other people and whatever, it grows. It's
Speaker 2: kind of like you know, if you smile at one person,
Speaker 2: they're gonna smile at another. Like smile spread. It's kind
Speaker 2: of that same thing. It's that, you know, encouragement. And
Speaker 2: then like as like Jin said, as you start encouraging
Speaker 2: other people and you talk to them in an encouraging manner,
Speaker 2: then when you start catching yourself talk to yourself negatively,
Speaker 2: you know, I can't do this, I can't do that.
Speaker 2: And if you can stop and be like, would I
Speaker 2: tell somebody in the community that no, what I tell them?
Speaker 1: Right?
Speaker 2: And then you have practice encouraging people. So then you
Speaker 2: have now you can turn around, you can use those
Speaker 2: words on yourself, and you can change the tapes in
Speaker 2: your head and the words you say to yourself in
Speaker 2: your head, and so it just grows. It just grows.
Speaker 2: I don't I just think it's wonderful.
Speaker 1: So I think so too. Enough of that, yeah, Jim
Speaker 1: Jem dot com slash community, but we really would love
Speaker 1: to have y'all there because it just makes such a difference.
Speaker 1: I really think it's helped me stay on tracks.
Speaker 2: Yeah, if I always get really upset, I don't. Sometimes
Speaker 2: I get behind on the weekends because I'm working and sleeping.
Speaker 2: You know, i might work for thirteen hours and try
Speaker 2: to try to sleep for eight, So that doesn't leave
Speaker 2: a lot a lot of time to get in community
Speaker 2: unless I'm just having a slow night at work. And
Speaker 2: then something will happen during the weekend, somebody that make
Speaker 2: a post and they'll like allude to something that they
Speaker 2: said earlier, and I'm like, I don't remember that, because
Speaker 2: I feel like I know pretty much all the people
Speaker 2: and all the posts. So then I'll have to go
Speaker 2: back and look at their past posts, and like I'll
Speaker 2: miss something. I'll miss some event or something that happened.
Speaker 2: I feel like so out of the loop, and then
Speaker 2: I have.
Speaker 1: To get caught up.
Speaker 2: Yeah, because it's like I can't. I don't know.
Speaker 1: It's hard.
Speaker 2: It's hard for me to support you when I don't
Speaker 2: know what you're going through. So then I have to
Speaker 2: go dig into some research and but we do.
Speaker 1: We do look back on past posts and see if
Speaker 1: someone's having a challenge. We're like, let's see what's been
Speaker 1: going on. And yep, Like if on day one and
Speaker 1: they've posted on one day one forty two times, we
Speaker 1: know they need a different kind of support, right right, Yeah, yep. Yeah.
Speaker 2: So if you've been afraid to join, or you think
Speaker 2: you're not a group person, or you don't think you
Speaker 2: need support, I would encourage you to join for one month.
Speaker 2: We re still had somebody do that. She was going
Speaker 2: to join for her twenty eight day fast start and
Speaker 2: that was it. She was just going to get helped
Speaker 2: through the twenty eight days. And then she said, oh
Speaker 2: my gosh, I love it here so much.
Speaker 1: I'm not leaving.
Speaker 2: I just re up for a year. And so yeah,
Speaker 2: we give it a shot, because I think you'll be surprised.
Speaker 2: All right, Well, let's move on to our weekly celebration,
Speaker 2: and this week we have a celebration from.
Speaker 1: Proud in Pittsburgh. She wrote.
Speaker 2: Recently, my hubby and I, who have been fasting since
Speaker 2: September of twenty twenty three, drove ten hours from Pittsburgh
Speaker 2: to Iowa City. I didn't open my eating window until
Speaker 2: two pm, even though road trips have always been full
Speaker 2: of crappy, processed, snacky and or rust stop food. Instead,
Speaker 2: I held out packed some healthy snacks and opened with
Speaker 2: almonds and apple and some yummy, healthy dried at a
Speaker 2: mommy in the car. Then that evening, we indulged in
Speaker 2: our old favorite pizza for dinner, and we followed it
Speaker 2: up with some yummy desserts. Funny enough, I experienced major
Speaker 2: appetite correction with my brownie Sunday dessert. Although I've always loved, love,
Speaker 2: love chocolate, for the very first time in my life,
Speaker 2: I said, there's too much chocolate here, and I stopped
Speaker 2: eating about halfway through the dessert. This is a groundbreaking
Speaker 2: thing for me, like literally groundbreaking. I felt so much
Speaker 2: better in the morning having only eaten half of the dessert,
Speaker 2: and I was able to eat the other half the
Speaker 2: following night.
Speaker 1: When when I love it proud in Pittsburgh, that is
Speaker 1: really great. And the thing is, we have so many
Speaker 1: stories in our head like, oh, I'm not gonna get
Speaker 1: to have my typical.
Speaker 4: Roads snacks right instead, though, you're like I am not
Speaker 4: going to have those typical road snacks, and you made
Speaker 4: different choices and you didn't feel like you were missing
Speaker 4: out on anything.
Speaker 1: You went to the place you loved to eat. You
Speaker 1: ate until you'd had enough, and then you stopped. That's amazing. Yep.
Speaker 1: All right, Now we have question from a listener. This
Speaker 1: question is from Tiffany Kim in Louisville. I've been struggling
Speaker 1: and was just on my morning walk listening to the
Speaker 1: Fast Feast Repeat podcast when I had a light bulb moment.
Speaker 1: I need to ask Gin and Sherry for their advice.
Speaker 1: I'm almost forty one years old. I'm five ft two
Speaker 1: and a half inches. I was adopted from South Korea
Speaker 1: at three months old into a Caucasian family. I'm only
Speaker 1: now realizing that I've had self identity and self image
Speaker 1: issues my whole life. As a young child, I couldn't
Speaker 1: find the words to describe my feelings, and I felt
Speaker 1: like I had no one to talk to. I remember
Speaker 1: my very first diet. I think I was around eleven.
Speaker 1: I had a neighborhood friend who was tall and had
Speaker 1: a large her frame. Her parents made her go on
Speaker 1: a diet, and at some point she did sugar Busters
Speaker 1: and the cabbage soup diet. Oh, I remember that you
Speaker 1: sugar Sugarbusters. I don't know. I don't really Sugarbusters wasn't
Speaker 1: a thing where I was from, and I've heard of it,
Speaker 1: but it was low car. But the guy diet when
Speaker 1: we do know that the sugar Busters was, he was like,
Speaker 1: you might have been from like Alabama. He was from
Speaker 1: our Louisiana. He was from some southern state, but it
Speaker 1: was it was low carb. I had it, you know,
Speaker 1: I had it, so she said, So I did too.
Speaker 1: It's crazy to think about now that my mom allowed it.
Speaker 1: We would we would have needed help getting to the
Speaker 1: grocery store for those specific foods. And that's when it
Speaker 1: all started. I've tried every single diet out there, low carb,
Speaker 1: low calorie, weight Watchers, Fentermine, hCG GLP ones. I even
Speaker 1: did a modified low calorie diet under the supervision of
Speaker 1: a bariatric surgeon, thinking surgery would be my last resort.
Speaker 1: I've been a notorious daily wear since I got my
Speaker 1: first spy bound planner in high school. Yes, I have
Speaker 1: all of my weight history since then. I started fasting
Speaker 1: on February twenty ninth of twenty twenty, and I thank
Speaker 1: God for that timing. Right before COVID, if I had
Speaker 1: gone into the pandemic. Without fasting, I don't know where
Speaker 1: i'd be. A friend recommended, delayed on, deny on audible.
Speaker 1: I started that very day. I had great success, and honestly,
Speaker 1: fasting saved me during COVID, being stuck at home at
Speaker 1: no restaurants, and we found ways to stay active outside.
Speaker 1: I immediately lost a lot of inflammation, especially in my face.
Speaker 1: I vividly remember posting a face to face photo in
Speaker 1: your Facebook group and it got over five thousand likes.
Speaker 1: I was blown away. Lately, I've tried to stay off
Speaker 1: the scale because it messes with my mind. I've been
Speaker 1: taking daily progress photos, nothing fancy, just a quick picture
Speaker 1: of myself in the morning, and using an app called
Speaker 1: See How You Eat. It's a daily photologue with six
Speaker 1: squares and I'll fill them with pictures from my day. Yesterday,
Speaker 1: I felt great. I wore my sized medium shirt and pants.
Speaker 1: I walked over seven miles, and I did a poll
Speaker 1: day routine at the gym. I wonder if that was
Speaker 1: full day. It's a pull day? Well Day said that
Speaker 1: what is pull day? She was on to talk about
Speaker 1: it later? Oh, okay, she said, I completed a twenty
Speaker 1: nine hour fast yesterday afternoon, I had a six month
Speaker 1: follow up, actually eight months since I had rescheduled due
Speaker 1: to anxiety about the photos with my plastic surgeon. In
Speaker 1: August twenty twenty four, I had a mommy makeover, a breastlift,
Speaker 1: tommy tuck, and liposuction. I feel amazing and thought I
Speaker 1: was looking pretty good too. Then I got to my car,
Speaker 1: opened the before and after photos and immediately felt discouraged, disappointed,
Speaker 1: and full of diet thoughts. Should I count macros, calories points,
Speaker 1: go low carb tri medication? My mind was swirling. Then
Speaker 1: this morning I got on the scale. It flashed one
Speaker 1: ninety four point four. I've read all your book recommendations.
Speaker 1: I've listened to every podcast. I feel like you're number
Speaker 1: one fan. I've wanted to come on your show and
Speaker 1: tell my story so badly, but I'm not ready. Over
Speaker 1: the years, my fasting and windows have changed. I'm not
Speaker 1: a creature of habit, more of a free spirit. I've
Speaker 1: done some adf I'm a stricter during the week and
Speaker 1: more flexible on weekends. I use the zero app and
Speaker 1: I have almost oney eight hundred fasts recorded. I also
Speaker 1: use the Happy Scale app, but I have not been
Speaker 1: weighing daily lately. I try so hard to be someone
Speaker 1: who doesn't care about the scale, but I do. I
Speaker 1: was once diagnosed with fatty liver and had elevated liver enzymes.
Speaker 1: That's now resolved. My A one C is now normal.
Speaker 1: My cholesterol is one fifty. My triglyst rides are seventy nine.
Speaker 1: My resting heart rate is fifty six. I'm very active.
Speaker 1: I'm easily able to walk five miles a day. I
Speaker 1: go to pilates at least once a week. I played
Speaker 1: tennis with my daughter. I've recently gotten into strength training
Speaker 1: at the gym, doing a rotation of push pull and legs.
Speaker 1: I drink socially, maybe once a month if that. I
Speaker 1: eat what sounds good to me. I love lean meats
Speaker 1: and vegetables. I still eat fast food, sweets, and soda,
Speaker 1: but only in my window and not every day. I've
Speaker 1: always done a clean fast because I never knew any
Speaker 1: other way. I've been fasting for over five years. I
Speaker 1: consistently wear a size medium in tops and an eight
Speaker 1: to ten in pants. I don't want to be super thin,
Speaker 1: I want to be strong and healthy, so here I
Speaker 1: am living my goal lifestyle. But I just can't get
Speaker 1: over that number on the scale. It feels way too high.
Speaker 1: My highest adult weight was two twenty eight and the
Speaker 1: lowest I've seen as an adult is one fifty one
Speaker 1: on diet pills is one ninety my set weight. The
Speaker 1: number feels wrong. I have to lose weight, but I
Speaker 1: don't know how to get it off. Sometimes I think
Speaker 1: maybe I've done decades of damage to my buy and
Speaker 1: it needs time to heal. But shouldn't five years be enough?
Speaker 1: Do I throw away the scale? I have the biggest
Speaker 1: fear of regaining at all. Is it that my body
Speaker 1: is still recovering from surgery? But it's been six months. Oh,
Speaker 1: I'm sorry, eight months. I just feel stuck like a
Speaker 1: hamster and a wheel. Gin and Sherry, I need your
Speaker 1: words of wisdom.
Speaker 2: All right, Well, I can just say that I understand
Speaker 2: when you are in a body and it's not the
Speaker 2: body you desire. But also I know that we have
Speaker 2: to work with the body we have. We have to
Speaker 2: work with our genetics. And I am never going to
Speaker 2: be I'm never going to have Gin's body. Doesn't matter
Speaker 2: what I do, I'm never going to have Gin's body.
Speaker 2: I am a larger framed, tall woman. I have a
Speaker 2: lot of muscle mass on my body. It's just the
Speaker 2: way I'm built. And so part of part of this,
Speaker 2: I think is that you need to learn to love
Speaker 2: your body, the body that you're in. You know, if
Speaker 2: you're trying to achieve the a look that is not
Speaker 2: the way your body is designed, then it doesn't matter
Speaker 2: how little the skill reflects back to you. If you
Speaker 2: don't like your body, you're not gonna like your body.
Speaker 2: So I think part of this comes to, you know,
Speaker 2: really finding peace with the body that you're in.
Speaker 1: And you know, you may not.
Speaker 2: Prefer the build that you have, but it's what you
Speaker 2: have to work with.
Speaker 1: Now.
Speaker 2: With that said, I did run your numbers through Happy
Speaker 2: Scale you know you ever or not? I'm sorry through
Speaker 2: smart me am. I yeah, you you are out of
Speaker 2: the green zone. So you do need to lose some weight.
Speaker 2: Are you strong and you know fit? Absolutely? And that
Speaker 2: goes a long way. You know, there's been talk through
Speaker 2: the years that you know, you can be overweight and
Speaker 2: as long as you are active and you have a
Speaker 2: lot of muscle mass and you have healthy metabolic profile
Speaker 2: that you know you can be healthy at a heavier weight.
Speaker 2: Can you lose weight. I'm sure you can. You're going
Speaker 2: to have to be able to make some changes. You
Speaker 2: said you know that you're stricter during the week and
Speaker 2: you're more flexible on weekends. You don't ever really say
Speaker 2: what your average eating window is, right, So that doesn't
Speaker 2: I mean I don't. I can only make a guesstimate
Speaker 2: and make some advice based off of.
Speaker 1: Not knowing that.
Speaker 2: What I know is we routinely hear that people who
Speaker 2: are stricter during the week and more flexible on the
Speaker 2: weekends often get into a plateau and they struggle until
Speaker 2: they treat every day the same way. I mean, now,
Speaker 2: if you were a person doing super super short windows
Speaker 2: during the week and then you were having wider window
Speaker 2: on you know, Saturdays or something, you might be able
Speaker 2: to make that work for you. It just depends on
Speaker 2: you how much you eat. Are you a volume eater?
Speaker 2: You know that sort of thing. So not knowing that
Speaker 2: it makes it a little hard to advise on what
Speaker 2: to do. If you consistently average a four to five
Speaker 2: hour window throughout the week and you're not seeing weight loss,
Speaker 2: then I think it's probably time to adapt and switch
Speaker 2: to ADF. But before doing that you did say that
Speaker 2: you still love to eat fast foods, sweets and soda
Speaker 2: and only in your window, which is great, and you
Speaker 2: said you don't do it every day, but it could
Speaker 2: be enough that that's holding you back. The fact that
Speaker 2: you've had fatty liver and you've had elevated liver enzymes
Speaker 2: really shows that you've had insulin resistance. So your alcy
Speaker 2: is normal. I'm curious what you're fasting insulin is right now.
Speaker 2: It may be great, it may not be a matter
Speaker 2: of you even being insolent resistant anymore. So you've healed
Speaker 2: your fatty liver and you've healed your fasting insulin levels.
Speaker 2: So now you've just got to get your body into
Speaker 2: fat burning. You need to make sure that you are
Speaker 2: eating foods that support your goals. And no matter who
Speaker 2: you are or I don't care, fast food, sweets and
Speaker 2: soda is not going to support or goals for weight loss.
Speaker 2: Can you have them now?
Speaker 1: And again?
Speaker 2: Sure, a couple times a week. Probably not. That's not
Speaker 2: going to support your weight loss goals. So I would
Speaker 2: really lean into you said you love lead meats and vegetables,
Speaker 2: really lean into a consistent eating window, choosing foods that
Speaker 2: support your goals with your history of fatty liver and stuff,
Speaker 2: sweet soda and fast food, those are like the big
Speaker 2: contributors to that. So not only are you trying to
Speaker 2: eat for the weight that you are trying to achieve,
Speaker 2: but you want to eat for health too, right, so
Speaker 2: you you know you have a predisposition it sounds like
Speaker 2: to fatty liver and that goes hand in hand with diabetes.
Speaker 2: So really start thinking about it from a health and
Speaker 2: longevity perspective rather than just your size and weight, and
Speaker 2: start trying to eat, you know, for those type of goals.
Speaker 2: And then if you've been consistent with your eating window
Speaker 2: and you don't really feel like there's a lot of
Speaker 2: room to adjust your foods, then yeah, I would settle
Speaker 2: into ADF. I would do it for you know, make
Speaker 2: a commitment that you're going to do it for six
Speaker 2: to eight weeks. Weigh every single day, whether you like
Speaker 2: the number on the scale or not. Weigh every single day,
Speaker 2: start recording your weekly average, take some measurements and give
Speaker 2: it a try for eight weeks and see what happens.
Speaker 2: Do you have anything else, Jen, Yeah.
Speaker 1: There's several things that really stuck out to me. First
Speaker 1: of all, she was feeling so good in her body,
Speaker 1: and then all of a sudden didn't Like she's wearing
Speaker 1: a size medium top and an eight to ten pants.
Speaker 1: I mean those there was a time when I just
Speaker 1: dreamed of being back in a size eight, like when
Speaker 1: I got back down. Actually, when I got to a
Speaker 1: size ten after losing weight, that's when I went crazy
Speaker 1: and bought way too many clothes. I felt so good
Speaker 1: in a size ten, and then when I got to
Speaker 1: a size eight, it felt like miracle, right because like
Speaker 1: single digit, so like I was so excited. And so
Speaker 1: it sounds like you were feeling really good in your body.
Speaker 1: You had your mommy makeover, and you were feeling really
Speaker 1: good in your body, and then you didn't like the photos.
Speaker 1: And it seems to me like not liking the photos said, well,
Speaker 1: but now I need to look at on the scale.
Speaker 1: Then you saw the scale and now you're unhappy. Like
Speaker 1: if you could rewind and not not seeing those photos
Speaker 1: that made you feel bad and not seeing the number
Speaker 1: on the scale, would you be feeling differently right now?
Speaker 1: And I just want you to think about that as
Speaker 1: information and remember how great you were feeling in your body. Yeah,
Speaker 1: can I put in real quick too. Yeah, I know,
Speaker 1: she said.
Speaker 2: I think she said somewhere that she takes a daily probably, yeah,
Speaker 2: she takes a daily picture of herself in the morning,
Speaker 2: and I actually I think I would stop doing that.
Speaker 2: I am a huge fan of pictures and progress photos,
Speaker 2: but you're not gonna see a change from day to
Speaker 2: day to day. And if you're comparing day to day
Speaker 2: to day, you're not going to see the change. I
Speaker 2: would go more like, take a progress photo every eight
Speaker 2: to twelve weeks. Give your body time to change. You
Speaker 2: can see the difference. And if you're gonna do ADF
Speaker 2: for eight weeks, I would definitely take measurements in progress
Speaker 2: photos at the start of that and then when you
Speaker 2: get to eight weeks, repeat those because that's going to
Speaker 2: give you a lot of information more so than a
Speaker 2: daily photo.
Speaker 1: Okay, And I actually want to really highlight one a
Speaker 1: sentence in a question. She said, sometimes I think maybe
Speaker 1: I've done decades of damage to my body and it
Speaker 1: needs time to heal. But shouldn't five years be enough?
Speaker 1: So we have to think, you know, there's definitely healing
Speaker 1: that needs to go on in bodies, and so it
Speaker 1: sounds like you've healed a lot of things. You've already
Speaker 1: healed your fatty liver, your A one C is normal,
Speaker 1: your cholesterol is good. So it sounds to me like
Speaker 1: you've had a lot of physical healing. But if you're
Speaker 1: not losing weight, there could still be some metabolic damage.
Speaker 1: Can you know you say you did the hCG, you
Speaker 1: did the finner mean you did a lot of things.
Speaker 1: I get it. I did those things too over the years,
Speaker 1: and I think I had some metabolic damage. So if
Speaker 1: you are continuing to do what you're doing right now
Speaker 1: all the time and you're not losing weight, then you're
Speaker 1: not addressing what your body needs to lose weight. So
Speaker 1: when we say, well I just need more time to heal,
Speaker 1: but if you're not changing something, then the weight is
Speaker 1: probably not just going to start dropping off right at
Speaker 1: this length of time. So we can change food choices
Speaker 1: in our intermittent fasting approach. And it sounds like you've
Speaker 1: got the fitness and the muscle building under control. But
Speaker 1: if you do suspect that you have metabolic damage from
Speaker 1: past dieting, and you suspect that that is keeping you
Speaker 1: from losing weight, now that's where ADF comes in and
Speaker 1: as Sherry said, that could really be what your body needs.
Speaker 1: If you don't have the second edition of Delayed on Denial,
Speaker 1: go ahead and get it and read the ADF chapter
Speaker 1: to make sure that you're you're doing it with the
Speaker 1: most revised recommendations, because if all you have is the
Speaker 1: old Delayed on Tonight or even fast East repeat, the
Speaker 1: recommendations have changed. So the second edition of Delayed on
Speaker 1: Tonight has the updated recommendations for that, and really see
Speaker 1: see how you do with that. Give it a try.
Speaker 1: Weighing daily with weekly averaging. I also agree that that
Speaker 1: you know, justide out of side, out of mind. You
Speaker 1: didn't realize how how the scale was because you hadn't
Speaker 1: been weighing at all, and then you saw it and
Speaker 1: you're like, oh no, And so now you've got that
Speaker 1: data and so you can start from where you are
Speaker 1: and then just see what happens. And that's that's the
Speaker 1: importance of weight as data. And you know, getting yourself
Speaker 1: down to the green zone on the smart BMI, I
Speaker 1: think that would be a great goal. And again for
Speaker 1: feeling great in your body.
Speaker 2: Yeah, and I wanted to say also to you know,
Speaker 2: she said that she where did she talk about when
Speaker 2: she weighed.
Speaker 1: One fifty one when she was taking diet pills. Yeah,
Speaker 1: but when when did she weigh And she's said that
Speaker 1: she was at one ninety four. Sorry, this was long,
Speaker 1: and I was this morning, the morning that she wrote
Speaker 1: this morning that she wrote it.
Speaker 2: Okay, And so if you've not been weighing daily, you
Speaker 2: may have just weighed on a high day. I mean,
Speaker 2: my weight can fluctuates drastically in the course of a week,
Speaker 2: so you may have just weighed on a high day.
Speaker 2: Add to that that you just started weightlifting, you know,
Speaker 2: and that builds up inflammation in your body, and you
Speaker 2: know that adds contributes to weight. But something that I
Speaker 2: was thinking too while Jen was talking about all of
Speaker 2: your weight loss methods, like something like forty percent of
Speaker 2: weight loss with glp ones is muscle mass. Like I
Speaker 2: just read this again, I think yesterday. And so if
Speaker 2: you're a person who's done all these low carb diet
Speaker 2: or not low carb diets, low collary diets like with
Speaker 2: the bariatric surgeon.
Speaker 1: And then you have done ah can get her ring
Speaker 1: the glp.
Speaker 2: Ones and the fintrmine right, all of that, you're losing
Speaker 2: a lot of muscle mass. Which you know, luckily, we
Speaker 2: don't do that with fasting if we are fast and
Speaker 2: clean and we are fueling appropriately in our windows. So
Speaker 2: now you're trying to add muscle mass, right So, if
Speaker 2: you're adding muscle mass that you've lost over the years
Speaker 2: and you're losing fat, the scale may not be reflecting change.
Speaker 2: But as you add muscle mass, your body's gonna burn
Speaker 2: hotter and you're going to start burning up what you
Speaker 2: eat more efficiently. The more muscle mass you have, the
Speaker 2: more efficient your body is. So it could just be
Speaker 2: a matter of you know, things are kind of equalizing
Speaker 2: between you working out and you're still losing some fat.
Speaker 2: I mean, it's hard to say that you're not losing
Speaker 2: any fat right now.
Speaker 1: But if you also, if.
Speaker 2: You want to do this experiment right now, it might
Speaker 2: be a great time to do a dexa scan and
Speaker 2: really see, you know, what your body composition is and
Speaker 2: then you knowed it in six months, so that you
Speaker 2: can actually see what changes are happening in your body.
Speaker 2: There's also like the body pod where it can like
Speaker 2: do fat and muscle, you know, composition stuff. But something
Speaker 2: like that might be helpful so that you can see
Speaker 2: that even if the scale's not changing your muscle and
Speaker 2: fat content is.
Speaker 1: Yeah, I think that's important. I think the fact that
Speaker 1: you mentioned getting a Dexa scan, you know, those are
Speaker 1: the kinds of things that are going to be a
Speaker 1: lot more reliable than like a scale at home, you know,
Speaker 1: the one that you stand on. So getting getting a
Speaker 1: Dexa scan and really being able to see what's happening.
Speaker 1: I think that's a great idea. But try some of
Speaker 1: these things. Give it some time, let us know, give
Speaker 1: us back some input after maybe eight weeks, see how
Speaker 1: it goes.
Speaker 2: Yeah, all right, So we have a question from Judy.
Speaker 2: She is transplanted to Oklahoma and currently in California, or
Speaker 2: from California currently transplanted Oklahoma. Read that backwards. I get it, Judy,
Speaker 2: because I'm transplanted from Kansas to Alabama, and I'm always
Speaker 2: confused when people say where are you from?
Speaker 1: I freeze.
Speaker 2: I'm like, I don't know where I'm from or where
Speaker 2: I live. She said, Hello, Jenn and Sherry, my dear
Speaker 2: friend referred you to me nearly six weeks ago. Yes,
Speaker 2: I'm an if for for six glorious weeks. I say
Speaker 2: that because I believe this method will bring me freedom
Speaker 2: from dieting and the scale. I am sixty eight years
Speaker 2: old and for forty five of those I have been
Speaker 2: on the diet train. Not at obese, but at least
Speaker 2: ten to twenty pounds overweight if I didn't restrict my
Speaker 2: eating or exercise habitually. I am five seven and a
Speaker 2: half and one hundred and sixty pounds when I started
Speaker 2: IF on March seventh, twenty twenty five.
Speaker 1: I never ate.
Speaker 2: Breakfast, and my last bite of food was usually at
Speaker 2: eight pm the night before, so I guess I could
Speaker 2: consider myself a dirty IF for lol. However, the coffee
Speaker 2: milkshake was my friend most of the morning and midday
Speaker 2: until lunch. I never thought I would embrace black coffee,
Speaker 2: but I have, and the fast has become the best
Speaker 2: part of the program. I also have been addicted to
Speaker 2: SCALE my entire life, and I am happy and surprised
Speaker 2: to say I have not weighed since beginning IF and
Speaker 2: the Clean Fast, which will be six weeks this Friday,
Speaker 2: April eighteenth. I have consumed your books jin delayed, don't deny.
Speaker 2: The twenty eight day fast start day by day, and
Speaker 2: I'm currently reading fast Feasts repeat. I am listening to
Speaker 2: your podcast. I have seen little bits of improvement, such
Speaker 2: as I've lost one and a half inches on my
Speaker 2: bust and hips one inch around my waist. My clothes
Speaker 2: don't seem to feel much different, but I'm believing I
Speaker 2: have everything I've read that says not to expect rapid
Speaker 2: weight loss, especially while I'm continuing to become fat adapted.
Speaker 2: My fasting protocol changes, but currently it's between a nineteen
Speaker 2: five or eighteen six while consuming a snack and meal
Speaker 2: during that time. Some days I have a four hour
Speaker 2: open window. My questions for you, One, should I be
Speaker 2: weighing every day while using the seven day average to
Speaker 2: get the true results? My worry is I will be
Speaker 2: disappointed even though I know not to expect much. And two, well,
Speaker 2: let's just take that genuine answer that question.
Speaker 1: Yes, all right, And I was just calculating her smart
Speaker 1: BMI while we were talking, so and I just calculated
Speaker 1: it based on your starting weight. Okay, you're starting weight, Judy,
Speaker 1: one hundred and sixty pounds at five foot seven and
Speaker 1: a half inches at the age of sixty eight. When
Speaker 1: you began your smart BMI was exactly in the middle
Speaker 1: of the healthy range. Okay, So I think that's really
Speaker 1: really important. I know that you said you have had
Speaker 1: diet brain for years. On the diet train, you consider
Speaker 1: yourself ten to twenty pounds overweight. You actually are not overweight,
Speaker 1: and when you started intermittent fasting, you were not overweight
Speaker 1: at that time. So I think that's really important for context.
Speaker 1: So I actually think that not weighing could be a
Speaker 1: great strategy for you, because you want to see you know,
Speaker 1: your body changes over time as you lose fat, as
Speaker 1: you build or maintain muscle, but you don't have like
Speaker 1: ten to twenty pounds of fat that your body needs
Speaker 1: to lose. You said, you've already lost one and a
Speaker 1: half inches on your bust and hips in an inch
Speaker 1: around your waist, And I would just relax into the
Speaker 1: process and enjoy the lifestyle and let your body do
Speaker 1: what it's going to do. What do you think about that, Sherry,
Speaker 1: I kind of agree with that.
Speaker 2: You know, we all have a little bit of vanity
Speaker 2: wait that we would like to trim up.
Speaker 1: Oh, I've got that right here. I've got some little
Speaker 1: funny weird spots under my arms that.
Speaker 2: Yep, I mean, I was just looking at my gun
Speaker 2: in the video, I was like, I'd really like that
Speaker 2: to be gone. But yeah, if you're a person that's
Speaker 2: gonna let the scale dictate how you feel, and you're
Speaker 2: feeling really successful and you're loving what you're doing right now,
Speaker 2: and you know, cutting out that morning milkshake is doing
Speaker 2: wonders for your body, your your pancreas and your liver
Speaker 2: and you know, so I think that you know what
Speaker 2: you're doing is great. And if you're going to be
Speaker 2: disappointed no matter what the scale says, just don't weigh.
Speaker 1: Just know how your clothes feel. I think this might
Speaker 1: be another great time. You know, Judy, we were talking
Speaker 1: about the last person suggesting a Dexa scan. Maybe Judy
Speaker 1: should do that too. Get a dexa scan right now,
Speaker 1: see what you know, your muscle, how much muscle mass
Speaker 1: you have, your how much body fat you have, and
Speaker 1: then maybe don't weigh, just don't weigh at all, and
Speaker 1: then maybe in eight weeks get it done again. And
Speaker 1: in that time you continue to fast, clean, follow what
Speaker 1: you're doing, continue with you know, any kind of exercise
Speaker 1: that you do for muscle building. We want to maintain
Speaker 1: our muscle mass. You know, you're sixty eight. We want to.
Speaker 1: As we age, it does become more important to use
Speaker 1: our muscles, and then in eight weeks look and see
Speaker 1: you might actually be up on the scale but have
Speaker 1: less body fat, right, in which case you that would
Speaker 1: be really exciting to know. So I think that you
Speaker 1: since since you started right in the middle of the
Speaker 1: healthy weight range, you do not want to lose you know,
Speaker 1: quote weight. It might be nice to lose some fat
Speaker 1: as you build or maintain muscle, but the scale is
Speaker 1: not going to be your best tool for that. So
Speaker 1: it's all about what's going to happen. You know, if
Speaker 1: you went up a pound because you're weighing and you
Speaker 1: saw yourself up a pound, yeah, you might be really
Speaker 1: really disappointed. But if you had a dexa scan and
Speaker 1: you saw that you gained five pounds of muscle and
Speaker 1: lost you know, four pounds of fat, then you'd be like, oh,
Speaker 1: I'm up one pound because I've gained a pound of
Speaker 1: muscle and I've lost four pounds of fat, you know,
Speaker 1: or six pounds whatever. You know, the rights that I said,
Speaker 1: But you know, then you'll have the actual the body
Speaker 1: composition data to know what's really happening. Yeah, I agree,
Speaker 1: all right, do you want to get into the rest
Speaker 1: of where did you stop?
Speaker 3: Uh?
Speaker 1: Yes, number two.
Speaker 2: Her second question was I get full pretty quickly, and
Speaker 2: I may not want to eat my second part of
Speaker 2: my meal now. She said, she's only eating a snack
Speaker 2: and a meal, so I don't know what you mean
Speaker 2: what she means by second part of her meal? Should
Speaker 2: I worry about not consuming enough calories? My apologies for
Speaker 2: the Lenkly message, but I've heard you both say that
Speaker 2: the more the detail, the better you are able to
Speaker 2: address my concerns. So many thanks Jenn and Cherry. If
Speaker 2: the only positive things to come from this lifestyle were
Speaker 2: the freedom from calorie counting and scale shame, I will
Speaker 2: gladly continue on this journey. And I laughed at the
Speaker 2: last cements exactly what we said.
Speaker 1: Exactly And you know then that's more data on the
Speaker 1: side of getting rid of the scale because I promise you, Judy,
Speaker 1: you have zero reasons to have scale shame. You are
Speaker 1: a healthy waight right now. But the stories we tell
Speaker 1: ourselves in our heads, right you know what, depending on
Speaker 1: when you grow up, maybe what models were popular when
Speaker 1: you were in high school or what magazines you read,
Speaker 1: just you like got in your mind. You had to
Speaker 1: be a certain thing, and you just held yourself up
Speaker 1: against that standard for all these decades. So I would
Speaker 1: let that skill shame go as quickly as you can,
Speaker 1: because you're already at a very healthy wait. And again,
Speaker 1: knowing your body composition could help you understand that and
Speaker 1: really reinforce it. As far as like how you're structuring
Speaker 1: your window. You said you're having a snack and a meal,
Speaker 1: like Sherry said, but you might not eat the second
Speaker 1: part of your meal. If you're eating until you're satisfied
Speaker 1: and you feel good, that's a really good sign. If
Speaker 1: you are eating until satisfied and then two hours after
Speaker 1: you close your window you're starving, that's not a good sign.
Speaker 1: So you need to just keep working. You don't want
Speaker 1: to feel a lot of hunger later. You want to
Speaker 1: feel good and just go by how you're feeling.
Speaker 2: And I too, You know, when you're first in your
Speaker 2: first four to six weeks and your body's getting fat
Speaker 2: adapted and it's trying to figure out what it's doing
Speaker 2: or whatever. We hear a lot that people like hunger
Speaker 2: kind of goes away at first and then as they're
Speaker 2: I mean, because a lot of your hunger and everything
Speaker 2: is is driven on your circadian rhythm, and so your
Speaker 2: body's adapting to when are you going to eat and
Speaker 2: how much to eat and you're you know, satidy, and
Speaker 2: your hunger signals are still like trying to rebalance and
Speaker 2: figure everything out. And so you know, over time, a
Speaker 2: lot of people who during that transition period, they'll say
Speaker 2: they'll start to worry, like their appetite has gone away
Speaker 2: or whatever, but it usually ends up kind of coming back. Yes,
Speaker 2: you get that solid appetite correction where you get to
Speaker 2: a point where you're like, I can't eat another bite.
Speaker 2: But if over time you feel like, oh, I don't
Speaker 2: really feel like I'm getting enough nutrition in my window,
Speaker 2: then it might be that you just need a longer window.
Speaker 2: You might be a person who just can't eat a
Speaker 2: lot at one time and you need a lengthier window
Speaker 2: so that you can get in what you need. But
Speaker 2: that's could be based off of like how you feel
Speaker 2: and your energy and your sleep and you know, are
Speaker 2: you struggling during any part of your fast and that
Speaker 2: sort of thing.
Speaker 1: Yep, all right, so now it's time for our segment
Speaker 1: called what's your Why? Most of us have weight loss
Speaker 1: in mind, and that is a great reason to start
Speaker 1: intermittent fasting. But we know there is so much more
Speaker 1: that intermittent fasting can do for us beyond weight loss.
Speaker 1: Just you know, as we heard in that last one,
Speaker 1: if the only thing we get our freedom from Calori
Speaker 1: County in scale shame, that is a great reason to
Speaker 1: be an intermittent faster. I genuinely think when your why
Speaker 1: is deeper than weight loss alone, you're more likely to
Speaker 1: find long term success and view intermittent fasting as a lifestyle.
Speaker 2: All right, So this week we have a wife from
Speaker 2: Karina in Saskatoon. This could be a what's your why,
Speaker 2: a celebration, a tweak of the week, and a book
Speaker 2: recommendation all in one. So she says, first, my story.
Speaker 2: At first, I started IF after reading Eat to Live
Speaker 2: by doctor Joel Furman, and I noticed considerable life and
Speaker 2: body changes after practicing a weekly two five method. And
Speaker 2: I'm not sure what that is to you know, probably
Speaker 2: five five, okably means five? Yeah, he says, oh yeah.
Speaker 2: She says, I don't recall clean fasting at that time,
Speaker 2: but it wasn't hard. I did that to lose a
Speaker 2: little weight, but found that my family and friends were
Speaker 2: always discouraged from discouraging me from continuing by making comments
Speaker 2: that made me feel guilty or wrong for losing weight.
Speaker 2: I was never obese, but felt that I was carrying
Speaker 2: an extra ten pounds and I did lose that through if.
Speaker 2: After a while, the pressure got to me, so I quit.
Speaker 2: That was in twenty twelve. Fast forward to twenty twenty two.
Speaker 2: I was postment apausle and had gained just enough weight
Speaker 2: that I was uncomfortable with how I felt, and I
Speaker 2: didn't like the small spare tire around my waist that
Speaker 2: suddenly appeared. I signed up with a personal trainer and
Speaker 2: in six months had such back pain I had to
Speaker 2: quit that and I still felt and looked the same.
Speaker 2: I was assessed and found I needed back surgery. Before
Speaker 2: I had my surgery, I was fed up with feeling
Speaker 2: so crappy and uncomfortable that I started searching for health
Speaker 2: and wellness podcasts and found Fast Feast Repeat podcasts. I
Speaker 2: binge listened and I started ADF the first day I
Speaker 2: started listening. I did that for several months, and then
Speaker 2: I started OMAD with a twenty four approach. I was
Speaker 2: feeling less brain fog and exhaustion, but still no change
Speaker 2: on my spare tire. I was beginning to think that
Speaker 2: it was just something I was going to have to
Speaker 2: live with as a result of postmenopause. But then I
Speaker 2: started on a mostly whole food, plant based diet, and
Speaker 2: that is when the spare tire went flat. I could
Speaker 2: not believe that a small diet change as his eliminating
Speaker 2: animal products would make such a big body change. This
Speaker 2: along with if as a keeper, I think that is
Speaker 2: my tweak, but it could also be my celebration my why,
Speaker 2: my mother, my father, my husband, and my sister. Everywhere
Speaker 2: I look I see family members struggling with health issues.
Speaker 2: My father had a mild heart attack and had stints
Speaker 2: put in. My mother has full blown rheumatoid arthritis, which
Speaker 2: has made it difficult for her to do almost everything.
Speaker 2: She's so sick. She just recently had a stroke and
Speaker 2: did not know it until she.
Speaker 1: Couldn't speak or walk.
Speaker 2: My stepfather was experiencing chest pains and had to have
Speaker 2: a double bypass. My husband has pulmonary fibrosis and cannot
Speaker 2: breathe well enough to do most of the things he
Speaker 2: enjoys anymore. My sister has recently been diagnosed with fattied
Speaker 2: liver disease, and she is younger than me. The good
Speaker 2: thing is I purchased the twenty eight Day fastart book
Speaker 2: and I gave it to her and she is now
Speaker 2: also a dedicated intermittent faster another celebration. So far, are
Speaker 2: the only health issues I have are hypothyroidism, which is
Speaker 2: being controlled with a small dose of medication, and this
Speaker 2: back issue that since the surgery seems to be resolved,
Speaker 2: and that is the way I want to keep it.
Speaker 2: Our countertop is full of the drugs my husband has
Speaker 2: to take daily to survive. I have one small pill
Speaker 2: bottle for my thyroid. My health span and my life
Speaker 2: span are important to me. I have two children who
Speaker 2: are just starting into their adult lives, and I want
Speaker 2: to be healthy enough into the future that they do
Speaker 2: not have to worry about my health or look after me,
Speaker 2: and that I can run and play with the grandchildren
Speaker 2: yet to come. Fingers crossed. Lastly, I've read every book
Speaker 2: you have mentioned on this podcast, and I listened to
Speaker 2: the Zoe podcast regularly. Most recently, I'm reading Eat for
Speaker 2: Life by doctor Joel Furman. No, not a typo, it
Speaker 2: is a different book. With a different title wording than
Speaker 2: the book mentioned at the beginning, and it is reaffirming
Speaker 2: my plant based diet choice so that I can live
Speaker 2: the healthiest future I can. I only wish that more
Speaker 2: people could understand this way of life and keep their
Speaker 2: health in check. That is why it is so wonderful
Speaker 2: that the two of you are sharing your knowledge and
Speaker 2: encouraging people to give it a try, tweak it till
Speaker 2: it's easy, share their successes and discover their why. Keep
Speaker 2: up the good work, and I love that me too.
Speaker 1: Well.
Speaker 2: Before we get to the tweak of the week, I
Speaker 2: just want to take a minute to share some feedback
Speaker 2: I've received from my Crunchy customers about their clean skincare experience,
Speaker 2: so you can hear their opinion and not just mine.
Speaker 2: Trisha wrote, I took advantage of the clean sunscreen special
Speaker 2: that you talked about in March. My family and I
Speaker 2: had a trip planned over the Easter break and I
Speaker 2: was looking for a clean, reef safe alternative. I stuck
Speaker 2: up on the body and the tinted face sunscreen. My
Speaker 2: family and I escaped Hawaii without so much as one sunburn,
Speaker 2: and I appreciate that the sunscreen was easy to apply
Speaker 2: and effective. I love the sunlight tinted SPF for faces
Speaker 2: so much that I've i'd myself wearing it most days
Speaker 2: now is it gives me a nice, finished glow, evening
Speaker 2: out my skin tone without applying makeup. I wash and
Speaker 2: tone my face and then apply this tinted sunlight a
Speaker 2: little masskara and go about my day. If I don't
Speaker 2: plan going outside, but I want a finished look to
Speaker 2: my face without makeup. I have found that the primer
Speaker 2: works great for that. I don't get oily and my
Speaker 2: skin looks so much better. I'm a minimalist when it
Speaker 2: comes to makeup, so I am loving these products. So
Speaker 2: if you are ready to switch over to clean skincare
Speaker 2: or makeup routine, check out Crunchy and I'm happy to
Speaker 2: help you make the switch. Visit the link in show
Speaker 2: notes or visit Fastpeasrepeat dot com, slash Sherry to shop,
Speaker 2: and as always, you can email me at Sherry at
Speaker 2: Fastfeasrepeat dot com.
Speaker 1: So now it's time for our tweak of the week.
Speaker 1: This one's from Tanya. Once in a while I enjoy
Speaker 1: going out to eat with a friend or my spouse.
Speaker 1: I have learned to start looking up the kinds of
Speaker 1: foods I might want to eat wherever we're going, and
Speaker 1: I figure out which ones have the best chance of
Speaker 1: not interrupting the healthy diet I've gotten into the habit
Speaker 1: of eating. For example, I've found out that I can
Speaker 1: have a strawberry milkshake at Steak and Shake because they
Speaker 1: don't use anything in the shake except for ice cream, strawberries,
Speaker 1: and sugar. There are some foods I absolutely cannot eat,
Speaker 1: for example, gluten and tomatoes. Those two things make me
Speaker 1: very sick. It's really hard sometimes to get enough variety
Speaker 1: in my diet to keep things fun. This tweek allows
Speaker 1: me to go and enjoy eating a little something different,
Speaker 1: but at the same time staying with the diet that
Speaker 1: is very healthy for my body. And I love that.
Speaker 2: I often look up me men news and ingredients at
Speaker 2: restaurants before I go so that I can make the
Speaker 2: best choices for me.
Speaker 1: It decide if it's worth even going right it is
Speaker 1: not too Yeah, If they don't have even that looks
Speaker 1: like what I want to eat, I'm like, no, we
Speaker 1: gotta find something different.
Speaker 2: Well. We love to leave you guys with inspiration our
Speaker 2: motivational quotes, and this week We have a quote from Shannon.
Speaker 2: The quote is you are not a machine. You are
Speaker 2: more like a garden. You need different things on different days.
Speaker 2: A little sun today, a little less water tomorrow. You
Speaker 2: have follow and fruitful seasons. It is not a design flaw.
Speaker 2: It is wiser than perpetual sameness. The question is what
Speaker 2: does your garden need today? Oh?
Speaker 1: I love that. Thanks so much for listening today. We
Speaker 1: would love to have you join us in the Delayed
Speaker 1: on Tonight community, where you can interact with both me
Speaker 1: and Sherry plus the most supportive bunch of intermittent fasters
Speaker 1: you'll find anywhere. Go to Jenstevens dot com slash community
Speaker 1: 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: cam slash submit and then listen each week to see
Speaker 1: if we share your submission or answer your question.
Speaker 2: Until next week. Thanks for listening,