Speaker 1: Welcome the 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? How
Speaker 2: are you? I am doing great.
Speaker 1: I'm so excited that my YouTube channel is love.
Speaker 2: I'm so excited for you.
Speaker 1: Yeah, and it is so great working with Will Yeah,
Speaker 1: my twenty five year old son. Yes, he he's doing
Speaker 1: such a great job. He's made a lot of suggestions.
Speaker 1: You know, he started creating content on YouTube when he
Speaker 1: was twelve. I might have talked about that before. But
Speaker 1: he loves to do it, and so he's working for me.
Speaker 1: He's making his own content, but he also has great ideas,
Speaker 1: like things you know that make the video better or
Speaker 1: to make the upload. But anyway, I'm really enjoying it.
Speaker 1: I've got a link in the show notes to how
Speaker 1: to get to the channel. It can be hard to
Speaker 1: find if you just searched Jen Stevens on UTSC That's how.
Speaker 2: I tried to find you originally, and it was so
Speaker 2: hard to find your channel. But here's why I think
Speaker 2: I think anythm exactly. It's brand new because it's brand new.
Speaker 2: Like when I've searched for it, I couldn't even find it.
Speaker 1: It showed me like a million videos that I'd been
Speaker 1: on of other people's channels, but it didn't show me mine.
Speaker 1: It could also help defind me to know how to
Speaker 1: like my like quote. YouTube name is at Jen dot Stevens.
Speaker 2: Okay, well that's helpful.
Speaker 1: So if you search for at Jen dot Stevens, I
Speaker 1: think that should help you find.
Speaker 2: It because that's like your account, Yeah.
Speaker 1: My account is Jim dot Stevens. Yeah.
Speaker 2: So yeah, I had. The only way I could find
Speaker 2: it was I knew the name of your channel, and
Speaker 2: so I typed it in exactly, but you were still
Speaker 2: like the fifth option down. Yeah.
Speaker 1: So it'll get better as people, as people visit, describe
Speaker 1: and find it and visit it.
Speaker 2: Absolutely.
Speaker 1: Can I just tell you that, you know, writing a book,
Speaker 1: doing podcasts those are hard. Making videos so much more vulnerable.
Speaker 2: Yeah, yeah, I guess I understand.
Speaker 1: Yeah, like scary, Like I was like, I'm never going
Speaker 1: to make a YouTube channel, and honestly, you know, how
Speaker 1: many things do we do for for reasons that are
Speaker 1: outside of us? Like I was like asking, you know,
Speaker 1: God the universe, Will was miserable at his job, and
Speaker 1: so really it started. I was like, you know, he
Speaker 1: and I spent a lot of time talking about what
Speaker 1: he could do with his work, and I was like,
Speaker 1: you know, Universe, God, help me, help Will find something
Speaker 1: that he loves to do. So he could. You don't
Speaker 1: want to hate your job, no, And so then all
Speaker 1: of a sudden, bam, the idea came to me. You know,
Speaker 1: Will's graded editing videos and he loves to do videos. Now,
Speaker 1: it's the time to start the YouTube channel. Like literally,
Speaker 1: it was like, there you go, and I'm like, it's time.
Speaker 1: You know, I've had it in the back of my
Speaker 1: head literally for years, that I should have a.
Speaker 2: YouTube channel, right, but she just didn't want to mess
Speaker 2: with it. Well, and you know, when you start happily,
Speaker 2: you didn't want to mess with it.
Speaker 1: To fool with it, and its like I said, it's
Speaker 1: out of my comfort, Zaine. And it's also you know,
Speaker 1: I don't want to edit YouTube video rights and you
Speaker 1: know having videos edited is expensive.
Speaker 2: Yeah.
Speaker 1: The people that we have been using to edit our
Speaker 1: audio podcast.
Speaker 2: I mean that's expensive.
Speaker 1: They charged five hundred dollars. Said yeah, yeah, So I'm like,
Speaker 1: you know, that's quite an investment. Will Will is being
Speaker 1: paid less than I just tell you anyhow, and the
Speaker 1: turnaround time is great.
Speaker 2: Well, and it's funny to me, I mean, I guess
Speaker 2: I don't know because I'm not a video editor, but
Speaker 2: to me, it's still just a digital file, right, So
Speaker 2: to me, I mean, we pay.
Speaker 1: Out for.
Speaker 2: A audio for an audio right editing, So what makes
Speaker 2: a video editing like so much worth so much more?
Speaker 2: I can't imagine it takes.
Speaker 1: Time, for sure.
Speaker 2: It's sort of a needs type thing, like people need
Speaker 2: video editing because that's the direction people are going.
Speaker 1: So and I know we could find for video by
Speaker 1: the way, cheaper editing.
Speaker 2: You know, we've gone down that route before.
Speaker 1: We did one time we went with a cheaper company
Speaker 1: and the work was definitely cheaper, so we went back
Speaker 1: to the more expensive company. But Will is really doing
Speaker 1: a great job. And I'm paying him a flat rate
Speaker 1: to just be my content manager. So you know, it
Speaker 1: depends on how many videos you'll do all of them.
Speaker 1: The turnaround time is so much better. I made a
Speaker 1: video on Sunday and he had it back to me
Speaker 1: in an hour and fifteen minutes.
Speaker 2: Where else do you get that kind of service. It's
Speaker 2: kind of service that's in house ser might be better
Speaker 2: than in house service, it's true.
Speaker 1: So anyway, you know, I love working with him also
Speaker 1: and that you know, but he's got a lot of
Speaker 1: great ideas and like I said, the turnaround time is great,
Speaker 1: and now he is able to he's able to earn
Speaker 1: as much money from Jen Stevens as he was earning
Speaker 1: it his landscaping job where he hated. You know, he
Speaker 1: was there nine hours a day, five days a week,
Speaker 1: and he worked hard at that job, and he was
Speaker 1: proud of doing that hard work. But he's loving what
Speaker 1: he's doing now. You know, life's too short to have
Speaker 1: a job you hate.
Speaker 2: Excellent, Yes it is.
Speaker 1: Anyways, So everybody find the show notes, look for the
Speaker 1: link there, or just try to find you on YouTube.
Speaker 1: Hopefully you can at Jen dot Stevens to get you there. Oh,
Speaker 1: I'm really excited about what I'm going to have. I'm
Speaker 1: going to have videos that I make. Obviously the three
Speaker 1: that I've done so far just me, but I'm also
Speaker 1: going to talk to experts. Guess who I have booked
Speaker 1: on coming on Tabitha.
Speaker 2: Oh awesome.
Speaker 1: We're going to talk about women and fatting and a
Speaker 1: video because we need to have that on YouTube. Tabitha Barber,
Speaker 1: Ob jubai In and I also have gotten Christopher Gardner
Speaker 1: to agree to come one very neck he is. He
Speaker 1: is awesome. He is a professor at Stanford. He was
Speaker 1: on the Zoe podcast.
Speaker 2: I know we tried to get him for the Life Lessons.
Speaker 2: He was busy, he had a big project he was
Speaker 2: working on, and.
Speaker 1: Yeah, it was when those stuff came out. He was
Speaker 1: on a Netflix documentary about the research he had done
Speaker 1: about twins and diets. He's done a lot of work
Speaker 1: in bioindividuality and you know what diet. One of his
Speaker 1: projects was called Diet Fits and it had to do
Speaker 1: with you know, who's going to do better on what
Speaker 1: kind of diet? Like. His conclusion was low fat worked
Speaker 1: better for some people, but some people gained weight on
Speaker 1: low fat. Low carb worked better for some people, but
Speaker 1: some people gained weight on low carb, so that no
Speaker 1: diet was better if you averaged it, but each tight
Speaker 1: it was better for some people, which I thought was fascinating.
Speaker 1: So we're going to talk about all sorts of things
Speaker 1: and I'm excited to have him. I'm also doing did
Speaker 1: you see me talking about this in the community. I'm
Speaker 1: going to be doing coaching videos. People can email me
Speaker 1: with an issue, and I don't want it to just
Speaker 1: all be like I can't lose weight, help me. I
Speaker 1: wanted to be you know, people looking for help with they're.
Speaker 3: Eating window or find any of the food fine tuning exactly,
Speaker 3: coaching them through a struggle that they're having with their
Speaker 3: intermittent fasting lifestyle, and they'll be like, I don't know.
Speaker 2: Twenty minutes something like that.
Speaker 1: And I'm also hoping to have video updates from past
Speaker 1: intermitt and fasting stories guests.
Speaker 2: Awesome.
Speaker 1: I might even go back to old episodes of Intermittent
Speaker 1: Fasting Stories and dig out little gems, you know, and
Speaker 1: talk about that. I don't know, there's so many ideas now,
Speaker 1: you know. Me, When I have a project that's in
Speaker 1: my mind, I think about it, think about it, think
Speaker 1: about it, and then.
Speaker 2: I just do it, and then it just grows from there.
Speaker 1: And then it grows and then the ideas just come
Speaker 1: so fast. And I believe that, you know, when you
Speaker 1: ask God or the universe for help, you know, whatever
Speaker 1: your beliefs might be, and you're open and you're ready,
Speaker 1: and then the time is right, those ideas just calm.
Speaker 1: So anyway, I'm super excited. Thank you for letting me
Speaker 1: talk about it.
Speaker 2: Well, I'm excited for you. Thank you. All Right, Well,
Speaker 2: let's celebrate a listener. This is from Grateful in Canada.
Speaker 2: They wrote, Hi, Jen and Cherry, I'm writing to celebrate
Speaker 2: one year fasting. I have always been health conscious and
Speaker 2: managed to maintain a healthy weight within five to ten pounds.
Speaker 2: Food quality was never my issue. I've always loved a
Speaker 2: variety of whole foods. In kindergarten, we went around the
Speaker 2: circle and we shared our favorite food and the first
Speaker 2: thing that came to mind was broccoli. The teacher thought
Speaker 2: I was joking and didn't understand why. Lol. Grateful in Canada,
Speaker 2: if I when I was a kid, I probably wand
Speaker 2: have told you my favorite food was green beans. I
Speaker 2: love That's hilarious. I might have just hollered me. My
Speaker 2: sister called me green Beanie like that. That was her
Speaker 2: name for me. Love it, so I get it, she said. Now.
Speaker 2: I am forty three years old, five foot five, and
Speaker 2: I hover around one hundred and thirty pounds. In recent years,
Speaker 2: I was starting to feel a slow creep of one
Speaker 2: to two pound gain each year, and I was struggling
Speaker 2: to manage it. I was inspired to try fasting after
Speaker 2: hearing Gin on the Zoe podcast in April of twenty
Speaker 2: twenty four. I was cautious and a little skeptical, having
Speaker 2: studying nutrition in college and being very much in the
Speaker 2: quote small frequent meals camp for as long as I
Speaker 2: can remember. Jin's conviction opened my mind to at least
Speaker 2: give fasting a try. I committed to stick to it
Speaker 2: for at least a month. I started with a very
Speaker 2: modest and doable ten hour eating window, so a fourteen
Speaker 2: hour fast. If I made it to fifteen hours, I
Speaker 2: was high fiving myself like I had just achieved the impossible.
Speaker 2: If you had told me then that I would eventually
Speaker 2: be totally satisfied and nourished eating within a three to
Speaker 2: six hour daily eating window, I truly would not have
Speaker 2: believed it. My progression with extending the fasting period has
Speaker 2: been incremental but steady. As my body got used to
Speaker 2: the break from eating, I started to crave more fasting,
Speaker 2: which was unexpected. I loved having the parameters of an
Speaker 2: eating window. It cuts down on a ton of decision
Speaker 2: making and mental food chatter. Once I'm satisfied, that's it
Speaker 2: for the day, and I'm not tempted to later nibble
Speaker 2: on this or that. The windows closed maybe tomorrow. It's
Speaker 2: hard to explain that sense of knowing when your body
Speaker 2: has had enough. There have been many days I got
Speaker 2: it wrong, focusing more on what I quote should be
Speaker 2: fitting in rather than listening to my body and ending
Speaker 2: up overly full. I am realizing that I really don't
Speaker 2: need as much food as I thought or was taught,
Speaker 2: and my body will let me know once in a
Speaker 2: while I have an extra hungry day, and I'm learning
Speaker 2: to listen to that as well and go for it.
Speaker 2: This lifestyle really does help us to tune into our
Speaker 2: body's wisdom. I am slowly letting go of needing to
Speaker 2: plan and calculate my daily intake, which has been very free.
Speaker 2: I just want to say to anyone concerned that fasting
Speaker 2: might deprive your body or be overly restrictive, let we
Speaker 2: understand that concern. And that was my hesitation as well.
Speaker 2: But a year in, I feel better than ever, and
Speaker 2: I'm maintaining a comfortable body weight with ease, and I
Speaker 2: have proudly put on a noticeable amount of muscle. Not
Speaker 2: from fasting alone, but the steady energy has allowed me
Speaker 2: to increase my physical activity significantly. I never thought I'd
Speaker 2: be able to work out on an empty stomach, and
Speaker 2: I had no idea how that would unlock a new
Speaker 2: level of energy I hadn't experienced before. This took time
Speaker 2: to build up to, so newbies, be patient with yourself.
Speaker 2: In addition to my increased energy, I have noticed that
Speaker 2: my skin is much softer and smother the expression lines
Speaker 2: on my face have faded significantly. These never really bothered me,
Speaker 2: but it's a nice bonus. I am never angry anymore,
Speaker 2: which used to be a daily occurrence when I get hungry.
Speaker 2: Now it is so different. It's much more in control.
Speaker 2: I can choose to eat if it's time, or I
Speaker 2: can choose to delay, and it's not a problem. I
Speaker 2: recently had blood work done and my cholesterol has come
Speaker 2: down to a normal range. Previously, this had been high
Speaker 2: for them the past few years, which runs in my family.
Speaker 2: I suspect I had some visceral fat to clear out. Also,
Speaker 2: all of the vitamins and minerals tested were well within
Speaker 2: a healthy range, so I clearly haven't malnourished myself. Fasting
Speaker 2: builds discipline into our daily lives, which translates to discipline
Speaker 2: in other areas as well. I find myself less reactive
Speaker 2: and better able to communicate in a calm and clearer way.
Speaker 2: We hear that all the time. Oh yeah, Sadly, my
Speaker 2: body does not do well with plain black or green
Speaker 2: tea while fasting, and I prefer tea over coffee. I
Speaker 2: quickly discovered that I am one of those people who
Speaker 2: gets nauseous and intensely hungry with even a sip of
Speaker 2: tea while fasting. A few times, I'd try again, hoping
Speaker 2: it might be okay. Nope. I have learned to enjoy
Speaker 2: diluted black coffee as an acceptable runner up and then
Speaker 2: have tea in my eating window. I have shared fasting
Speaker 2: with people close to me, and I've received a fair
Speaker 2: amount of concern, which I completely understand. I would have
Speaker 2: had the same reaction in the past. But my husband
Speaker 2: has gotten on board and is very supportive, so that
Speaker 2: is enough for me. Like you've said, it is not
Speaker 2: my job to convince others. They may come around in
Speaker 2: time the seeds are planted. This year has been a
Speaker 2: very gradual and cautious journey of exploration into what this
Speaker 2: lifestyle can do for me. I had to unlearn so
Speaker 2: much and that process is still ongoing. The health and
Speaker 2: wellness spaces become so loud and confusing. Quote experts seem
Speaker 2: to be more and more opinionated while contradicting each other constantly.
Speaker 2: We am bombarded by health products we supposedly can't live without,
Speaker 2: and it's no wonder so many people throw up their
Speaker 2: hands and feel disempowered. Thank you both for your calm, insightful,
Speaker 2: and kind approach, reminding listeners repeatedly that this is a
Speaker 2: long gain to tune into our inner wisdom and is
Speaker 2: okay to not have figured it out even in a year.
Speaker 2: Real lasting change takes months and years, not days or weeks.
Speaker 2: I aim to still tweak and learn as I go.
Speaker 2: Listening to this podcast Engines Internma and Fasting stories has
Speaker 2: become part of my daily routine. You are both so positive,
Speaker 2: helpful and informative supports I am learning to find the
Speaker 2: balance between effort and eats. I could not love that more.
Speaker 1: Grateful in Canada, I love that a lot too. And
Speaker 1: the part that really jumps out to me is that
Speaker 1: all throughout, from start to finish, it's your journey of
Speaker 1: learning to trust your body and we really can do it.
Speaker 1: You know, you really talked about part like we're in
Speaker 1: information overload with very strong opinions, like you said, you know,
Speaker 1: you said, the health and wellness space has become so
Speaker 1: loud and confusing with experts who are more and more
Speaker 1: opinionated while contradicting each other constantly. That is so true,
Speaker 1: And I like to think about all of human history,
Speaker 1: people knew how to eat. They knew how to move
Speaker 1: their bodies.
Speaker 2: There were no workouts if you go back, yeah two years,
Speaker 2: salary counters.
Speaker 1: That hadn't been invented. No one knew what routine was
Speaker 1: or in anything. People just ate food, They moved their bodies,
Speaker 1: they lived.
Speaker 2: I spt to say they ate when they needed to eat,
Speaker 2: and they lived their life. And that was the end
Speaker 2: of that.
Speaker 1: And it wasn't confusing. And you know, we look at
Speaker 1: the animal kingdom. No animal in nature like no squirrel
Speaker 1: is Like I wonder if I would really be better
Speaker 1: off if I was a carnivore or you know, like
Speaker 1: like my cat is not Like I think I'm going
Speaker 1: plant based, right, you know, they know what they need.
Speaker 1: Like I'll look at Ellie. She's out in the in
Speaker 1: the grass eating grass. She needs grass for that moment.
Speaker 1: I don't know, some the digestive, some reason she needs it.
Speaker 1: Versus she also is eating a lizard and she's not
Speaker 1: watching a cat influencer tell her that lizards aren't the
Speaker 1: right food for her. So it's all about trusting our body.
Speaker 1: And the number one expert on you is you.
Speaker 2: Yeah, well, and I think too. You know, we talked
Speaker 2: about the fat, that you have to learn to trust
Speaker 2: your body. Yeah, And I feel like once you learn
Speaker 2: to trust your body, then for me, and I've heard
Speaker 2: other people say this as well, you also learn to
Speaker 2: forgive yourself, okay, like because sometimes we feel so much
Speaker 2: shame that you know, a lot of us are just
Speaker 2: predisposed to being overweight. I am one of them. My
Speaker 2: DNA says that. And you know, we've struggled our whole life.
Speaker 2: I've struggled since I was a little girl. I was
Speaker 2: on my first weight watcher's diet in seventh grade at
Speaker 2: the age of twelve. And you start feeling like there's
Speaker 2: something wrong with you, like what's wrong with me? Why
Speaker 2: can other people eat and maintain a healthy way? And
Speaker 2: I look at a slice of bread and I can't
Speaker 2: fit into my pants tomorrow, you know, And you start
Speaker 2: to internalize that, and you start feeling like you're flawed
Speaker 2: and there's something wrong with your body and you're not enough.
Speaker 2: And I feel like for me, once I fell into
Speaker 2: fasting and I really just put all my faith and
Speaker 2: trust into it, I was able to see that everything
Speaker 2: I was doing before it wasn't working because it wasn't
Speaker 2: designed for long time term health and weight loss.
Speaker 1: It's all about micromanaging your body versus working with your body, right,
Speaker 1: And so.
Speaker 2: Then I was like able to forgive my body. I was,
Speaker 2: you know, I like, there's a lot of people who
Speaker 2: carry a lot of anger to their towards their mothers
Speaker 2: because their mothers, you know, told them they needed to
Speaker 2: go on a diet when they were young. I'm not
Speaker 2: the only one that was put on a diet when
Speaker 2: I was twelve thirteen years old. A lot of people
Speaker 2: have been, and we hear about it all the time.
Speaker 2: And so I was able to, you know, forgive my
Speaker 2: parents for that. I was able to forgive my family
Speaker 2: for making me feel like I was flawed. I was
Speaker 2: able to forgive my body for not being you know,
Speaker 2: the thin, tall, you know, lanky person that my brother
Speaker 2: and sister were, and fasting gave me all of that.
Speaker 2: And you know, we hear that all the time. It's
Speaker 2: more than just weight loss, it's like overall healing.
Speaker 1: Absolutely. Yeah, and trust yourself, like I said, instead of
Speaker 1: that influencer that says how much protein you need to
Speaker 1: be eating?
Speaker 2: Yeah, yeah, Sharry and I.
Speaker 1: Need a different amount of protein.
Speaker 2: Absolutely, That's very much.
Speaker 1: You follow us around when we're together for the week
Speaker 1: and we eat very differently, and I feel great and
Speaker 1: Sherry feels great getting the amount that's right for us.
Speaker 1: And you know, we had somebody in the community this
Speaker 1: week who's struggling with not losing any weight, and so
Speaker 1: we were digging in looking at the you know, what's
Speaker 1: going on.
Speaker 2: Let's figure out how you're eating.
Speaker 1: And she shared that she can't have a shorter window
Speaker 1: because otherwise she can't I'm using quotation markets here get
Speaker 1: in her protein right. And I'm like, there's your problem.
Speaker 1: Someone else has told you you've got to get in
Speaker 1: your protein, and so now you are forcing yourself to
Speaker 1: have a longer window than your body needs. And you're
Speaker 1: not losing any weight because you're you're not trusting your body.
Speaker 1: You're not trusting how much you know, you're what your
Speaker 1: society signals are telling you. You're focusing on something external
Speaker 1: that somebody else has told you instead of trusting yourself.
Speaker 1: I have no idea how much protein I eat, but
Speaker 1: I'm in a phase right now where i can tell
Speaker 1: I'm building muscle. I'm doing a lot of jumping on
Speaker 1: my rebounder, holding weights, and I'm building muscle from that
Speaker 1: and I'm not adding protein. I'm just eating, you know.
Speaker 2: And something that's really interesting too, is like, for me,
Speaker 2: protein is it's satiety promoting, right. Like, so if I'm
Speaker 2: really just deep in my soul hungry, I mean there
Speaker 2: are times where I look at my husband and I'm like,
Speaker 2: I am physically full, but I'm still hungry and that
Speaker 2: needed more protein, right, And that's the way I felt
Speaker 2: like i keto. I was constantly starving and I needed
Speaker 2: more protein. And gin doesn't need that much protein.
Speaker 1: For me, A gin car needs starchy carves, right, I
Speaker 1: am not satisfied. It's because I haven't had enough high
Speaker 1: quality starchy carbs, right.
Speaker 2: So for me, it's a balance. If people ask me
Speaker 2: how to eat, I'm like, I try to eat high fiber,
Speaker 2: which means lots of veggies and some whole grains, but
Speaker 2: more so veggies and fruits and protein. I really watch
Speaker 2: my fat, right. But if another person's pounding protein because
Speaker 2: somebody told them they need to, but they're more like you,
Speaker 2: I mean, you can only eat so much food in
Speaker 2: your window, right, or you're going to be miserable. But
Speaker 2: if there's somebody like you and they're saving all of
Speaker 2: their food in their window to be high protein, and
Speaker 2: they're not physically satisfied and they're not feeling great. That
Speaker 2: may not be right for their body. Their body may
Speaker 2: not have as much protein needs as somebody else does.
Speaker 1: So I don't think we should eat to a target
Speaker 1: of the right thing, right Like that was where calorie
Speaker 1: counting always got me, you know, off track, whenever I
Speaker 1: tried to eat, you know, counting calories. That was like
Speaker 1: a target. It was artificial, it was outside of me.
Speaker 1: And now in my windows, some days I eat more,
Speaker 1: some days I eat less. I don't know how many
Speaker 1: calories I'm eating, but I'm hungrier one day right now,
Speaker 1: so I even more. I'm trusting my body. And some
Speaker 1: days I really am ready to eat some meat. I'm like,
Speaker 1: oh that sounds good. Yeah. And other days I'm like,
Speaker 1: I just need some beans today, you know. And it's
Speaker 1: just a matter of trusting, right and not trying to,
Speaker 1: you know, ignoring. Like I said, the person who's the
Speaker 1: greatest expert on you, is you right? No?
Speaker 2: Yep?
Speaker 1: Deep thoughts. Well, thank you so much, grateful in Canada.
Speaker 1: So now we have a question from a listener. This
Speaker 1: question is from Hannah in Stone chef HM stafford Stone, Staffordshire, UK.
Speaker 1: Tongue twister there Stone, Staffordshire, UK. I think I guess daftone, sure, Staffordshire.
Speaker 2: I think so. I don't think they pronounced the eye
Speaker 2: long long. If you're from and I'm wrong, well, if
Speaker 2: you're from southern town and you can teach us probably would.
Speaker 1: Say it is Staffordshire. We like to add syllables, but
Speaker 1: Hannah from the UK, that's what we need. Hannah says,
Speaker 1: I've heard a lot recently about the benefits of taking
Speaker 1: a creatine supplement for exercise performance, and I'm currently trying
Speaker 1: to get toned, so I thought I would give it
Speaker 1: a go. The recommendation seems to be to take it
Speaker 1: before exercising, but as I normally exercise in the fasted state,
Speaker 1: I wondered if this would break the fast. The product
Speaker 1: I'm looking at is an unflavored pure creatine monohydrate powder.
Speaker 1: I would also like to say that I love the
Speaker 1: podcast in the books. I first started fasting after hearing
Speaker 1: Jen on the Zobe podcast. I that's the second one
Speaker 1: in a row yeay, and recently celebrated my first fast aversary.
Speaker 1: I listened to the podcast in or I listened to
Speaker 1: the podcast in the gym each week and it helps
Speaker 1: keep me motivated. Many thanks to you both well.
Speaker 2: So, first of all, I just want to say that
Speaker 2: creatine is emerging not only for muscle growth, but of
Speaker 2: research is really you know, showing that it can be
Speaker 2: good just for overall longevity, brain health, dimension Alzheimer's prevention, osteoarthritis.
Speaker 2: I mean, the list goes on and on and on.
Speaker 2: So it's I think it's a great add of all
Speaker 2: the supplements out there. I think it's a great supplement.
Speaker 2: It's actually one that I have talked to my parents
Speaker 2: about maybe implementing into their life. So there's a lot
Speaker 2: of research out there. There's you know, there's some that
Speaker 2: says that you should take it before you work out,
Speaker 2: there's some that says you take it after you work out.
Speaker 2: I found some information that said as long as you
Speaker 2: have it at some point during the day and you
Speaker 2: take it consistently, because it's something that kind of builds
Speaker 2: up in your body that it doesn't matter when you
Speaker 2: take it. So it's definitely one you want to take
Speaker 2: in your window. Now. It's one of those things that,
Speaker 2: to me, if you're worried about it, then open your
Speaker 2: window after you go to the gym. If you can't
Speaker 2: do that, then just take it in your window and
Speaker 2: don't worry about it. It's one of those things. I
Speaker 2: don't think we need to overthink it. Just get in
Speaker 2: the habit of taking it consistently. Listen, I have it.
Speaker 2: I bought it two years ago and I started reading
Speaker 2: all the research on it. I'm really bad about consistently
Speaker 2: taking things like that. Me too. I keep telling myself
Speaker 2: I need to be better about it, so much so
Speaker 2: that I bought some little individual packets of it to
Speaker 2: go so that I would just have it with me,
Speaker 2: and I still don't remember to take it.
Speaker 1: So I keep that one in your eating Just take.
Speaker 2: It in your eating window if you want to, you know,
Speaker 2: schedule your workouts around it. You can. It's really easy
Speaker 2: to just get on Google and read the research yourself
Speaker 2: and come to your own conclusion of what you want
Speaker 2: to do. But yeah, just keep in your eating window.
Speaker 1: Yep, that's exactly what I would say as well. And
Speaker 1: I'm the same as you share it. Like you know,
Speaker 1: I'm super skeptical about supplements, especially since everybody wants to
Speaker 1: sell it to you. But what I've read about it.
Speaker 1: It does look like that could be a good one.
Speaker 2: Yeah, And if you want, if you're listening, you want
Speaker 2: to learn more about it, There's a Ronda Patrick is
Speaker 2: a researcher and she I get. I subscribe to her emails.
Speaker 2: I get a weekly email from her, and she covers
Speaker 2: all sorts of longevity information and that has been a
Speaker 2: real hot topic with her lately and she's got a
Speaker 2: lot of good information on it. So she's a good
Speaker 2: resource to go to. So we have another question from
Speaker 2: a fan from Germany. Hello, Jen and Cherry. I am
Speaker 2: a female, forty eight years old, five foot five, current
Speaker 2: weight of one seventy six. My starting weight was one
Speaker 2: hundred and ninety two pounds. I have a goal of
Speaker 2: somewhere between one hundred and forty and one hundred. Sorry
Speaker 2: to say that again. I have a goal of somewhere
Speaker 2: between one hundred and forty two and one hundred and
Speaker 2: sixty pounds. My body has to decide, and I love
Speaker 2: that love, that love that love that your body will decide,
Speaker 2: and I love that you're going to let do that.
Speaker 2: I have a question regarding fasted exercise, and I hope
Speaker 2: it hasn't already been answered, I am one of the
Speaker 2: few people who use a very early eating window. My
Speaker 2: biggest meal's at home at seven am before work, and
Speaker 2: I leave it open until eleven or twelve, but not
Speaker 2: with another full meal, just coffee with whole milk creamer
Speaker 2: is not a thing here, and one or two healthy
Speaker 2: snacks before I close. I'm so happy that I came
Speaker 2: back to IA four months ago, mainly out of desperation
Speaker 2: because of increasing weight and health issues like hypertension diagnosed
Speaker 2: last year. Like with many of us, absolutely nothing else worked.
Speaker 2: Now I'm finally losing weight easily, although nothing worked before
Speaker 2: and I was hungry all the time. I tried IAF
Speaker 2: with a clean fast and a late eating window I
Speaker 2: think back in twenty eighteen or twenty nineteen for almost
Speaker 2: a year, but it didn't work for me at all,
Speaker 2: which was super frustrating because I loved the concept and
Speaker 2: desperately wanted it to work. But I had high cortisol
Speaker 2: in the morning, was super nervous, and my whole day
Speaker 2: was about when can I start eating again? So at
Speaker 2: night I was constantly binging and I couldn't stop. I
Speaker 2: have no idea why I didn't try to switch it
Speaker 2: back then anyway, the early eating window works like magic
Speaker 2: on me. The non scale victories are even more impressive
Speaker 2: than my weight loss, my blood work, my blood pressure,
Speaker 2: my mood, food freedom, and many things more. Here's my question.
Speaker 2: Although I like working out over the last few weeks
Speaker 2: or months, it wasn't my focus. I mainly trained in
Speaker 2: the morning on the weekends with heavy weightlifting and a
Speaker 2: little bit of running afterwards, and rarely during the week
Speaker 2: except my everyday forty minute lunch walk. But I'm interested
Speaker 2: in going back to a few things I like, and
Speaker 2: these are only available in the evening. One of them
Speaker 2: is an outdoor boot camp. It is intense one hour
Speaker 2: training with lots of hit and weight training. I imagine
Speaker 2: is a little bit like CrossFit style training, but it's outdoors.
Speaker 2: Sometimes I play rugby, which is even worse because it's
Speaker 2: two hours and super hard with lots of sprinting, maximum strength,
Speaker 2: and also challenging for the brain because of the speed.
Speaker 2: I was wondering what the two of you are thinking
Speaker 2: of doing things like that fasted once a week. I
Speaker 2: would do it fasted, for sure, but I was wondering
Speaker 2: what is recommended afterwards, Like should I break the fast
Speaker 2: post training on the specific day, even if I might
Speaker 2: feel good without doing that, when I would feel dizzy
Speaker 2: or really extremely hungry, I would eat afterwards no matter what,
Speaker 2: because I know how important it is to listen to
Speaker 2: my body. But maybe there are other health or metabolic
Speaker 2: reasons why doing high intensity exercise in the middle of
Speaker 2: a fasting period is not a good idea, even if
Speaker 2: I feel okay. As I mentioned, I only have time
Speaker 2: once a week for boot camp or rugby, so it
Speaker 2: shouldn't bother my usual protocol too much. But I am
Speaker 2: still interested in your opinion regarding tough exercise while fasting
Speaker 2: and then not eating directly afterwards.
Speaker 1: All right, So that's a great question. First of all,
Speaker 1: I want to say that I'm super glad you have
Speaker 1: found the eating one know that works for you. And
Speaker 1: this is what we mean when we say tweak it
Speaker 1: till it's easy for you. Delaying until the afternoon did
Speaker 1: not work well for you. You struggled every day. It wasn't easy.
Speaker 1: So for everybody listening, if intermittent fasting feels miserable like
Speaker 1: a struggle, something about what you're doing is not your
Speaker 1: tweak it till it's easy. You've got to keep trying.
Speaker 1: So I'm so glad that she found that a morning
Speaker 1: window is what feels the best to her. That is awesome.
Speaker 1: Now let's talk about you know, do you have to
Speaker 1: eat after a workout? No, you do not that you
Speaker 1: should just listen to your body.
Speaker 3: You know.
Speaker 1: I feel much better doing any exertion that I have
Speaker 1: to do in the fasted state. Like last week, Sherry,
Speaker 1: I had to come over here and I was doing
Speaker 1: some work cleaning out under the beach house, throwing away
Speaker 1: some lifting some heavy things that were under there, dragging
Speaker 1: them out for trash pickup. And I had like a
Speaker 1: big dresser that I had to get out of from
Speaker 1: under the beach house. And it was just me doing
Speaker 1: it by myself, and I had already eaten, and then
Speaker 1: I remembered O Tamar's trash day, let me run over there.
Speaker 1: So I am like trying to do all this heavy lifting,
Speaker 1: and I felt, h it was really hard. I didn't
Speaker 1: have my normal strengthen durrance that I have when I'm fasted.
Speaker 1: Like I could tell a difference, so I personally feel stronger.
Speaker 1: I can do harder work when I'm in the fasted state.
Speaker 1: And it was just I don't usually do a lot
Speaker 1: of heavy stuff after I've eaten, but I could really
Speaker 1: tell a negative difference trying to do it after eating.
Speaker 1: So this is where you can learn to again trust
Speaker 1: your body. If you feel fine, you don't need to
Speaker 1: fuel up after the exercise. You've got plenty of stored
Speaker 1: fuel already on your body and you want your body
Speaker 1: to use it. That's what it's there for. So what
Speaker 1: do you have to say about that, Sherry?
Speaker 2: I completely agree. I did want to pop in and
Speaker 2: say that you mentioned like if you were to feel
Speaker 2: really dizzy after your workout, and you were, you're clearly
Speaker 2: fat adapted at this point. So if you are feeling
Speaker 2: dizzy after I work out, that is going to like
Speaker 2: ninety percent I'm going to say most likely be due
Speaker 2: to being like a little dehydrat or in need of
Speaker 2: some electrolytes that you may have lost while working out.
Speaker 2: So just if you're dizzy, yes, you might feel better
Speaker 2: from eating, but it's because you're rebalancing your electrolytes. Yeah,
Speaker 2: not because you're feeding, because your body has stored energy.
Speaker 2: So it's not a matter of needing more energy intake.
Speaker 2: It's usually a matter of needing some salt, you know,
Speaker 2: maybe some potassium. So if that's something that you do experience,
Speaker 2: you may not. Not everybody does. I would find a
Speaker 2: fast safe electrolyte that you could take prior to working out.
Speaker 2: And to find a fast safe electrolyte you're gonna find,
Speaker 2: want to find one that has zero flavors, that is
Speaker 2: simply like I have a liquid one that I recommend.
Speaker 2: It is minerals in purified water. That's it. There's nothing
Speaker 2: else in it. You don't want citric acid, ful of
Speaker 2: the acid, humic acid, you don't want flavors like, none
Speaker 2: of that. So it's gonna be very plain minerals in water.
Speaker 2: And you can get that in powder form, you can
Speaker 2: get that in liquid form. Just be very very cautious
Speaker 2: about the ingredient list. So, and then I do want
Speaker 2: to backup real quick, So the question about the creatine.
Speaker 2: While you were talking, I knew I had seen a
Speaker 2: research article, so I went and found it and I
Speaker 2: dropped it in show notes, and I'll just read the conclusion,
Speaker 2: and it basically says, as it stands, adapting creatine timing
Speaker 2: specifically according to when training is performed, is not currently
Speaker 2: supported by solid evidence and should not be considered a
Speaker 2: real concern for now, more well controlled studies determining whether
Speaker 2: the timing of creating supplementation around training truly influences the
Speaker 2: increases in untramuscular creatine content are required to substantiate any
Speaker 2: such claims. Okay, So, I mean that's pretty reassuring to
Speaker 2: me that as long as you're just routinely taking it,
Speaker 2: it's something that's picked up by your muscles and stored
Speaker 2: in your muscles. That that's why gils often see a
Speaker 2: loading protocol for creatine where you load up and then
Speaker 2: you scale back your amount. So yeah, I feel very
Speaker 2: confident in the way I answered that earlier, but I
Speaker 2: left the research article in show notes.
Speaker 1: If you want to check that out, awesome. So now
Speaker 1: it's time for our segment called What's Your Why. Most
Speaker 1: of us begin intermittent fasting with weight loss in mind.
Speaker 1: That's a great reason to begin, but I genuinely believe
Speaker 1: that if you have a why that is deeper than
Speaker 1: weight loss alone, you're more likely to find long term
Speaker 1: success and view intermittent fasting as a lifestyle.
Speaker 2: All Right, So this week we have a wife from
Speaker 2: Trina in Edmonton, Alberta, Canada, good day, ladies. I want
Speaker 2: to start by saying I'm still quite new. I started
Speaker 2: fasting March twenty fourth, twenty twenty five, after my sister
Speaker 2: in law suggested I listen to this podcast. Today is
Speaker 2: May sixteenth, and I've completely caught up in all episodes
Speaker 2: and I look forward to transitioning into Jen's books. Trina,
Speaker 2: that is a lot of listening in two months, less
Speaker 2: than two months, but we appreciate it. We do thank
Speaker 2: you for listening anyway. My why initially weight loss. Of course,
Speaker 2: I had expressed to my sister in law that my
Speaker 2: benefits will no longer be covering I think she means
Speaker 2: her like insurance insurance benefits. Yeah, would no longer be
Speaker 2: covering my Ozimbic prescription. And I was scared about coming
Speaker 2: off because of weight regain I experienced the year before
Speaker 2: when I tried to quit it. But as the weeks
Speaker 2: have passed and I've had more time to really think
Speaker 2: on it, it has changed. I still want the weight loss,
Speaker 2: but as of today, I zero point eight pounds from
Speaker 2: my weight I've not been since two thousand and eight,
Speaker 2: so I know the loss will come. So how has
Speaker 2: it changed? To be clear? This isn't a pity party
Speaker 2: for one, It's just my why. I am forty seven.
Speaker 2: I have been single for the better part of the
Speaker 2: last thirteen years, with the exception of some horrible relationships
Speaker 2: that I stayed in because I had such low self
Speaker 2: esteem that I told myself, well, who else will love you?
Speaker 2: The answer, by the way, is me. I love me.
Speaker 2: I love me so much. I have come to accept
Speaker 2: that I may never enter our relationship again, and that's okay.
Speaker 2: But as a childless single woman, I only have me
Speaker 2: to take care of me. So my why is that
Speaker 2: I watched my father literally pass away before my eyes
Speaker 2: on December twenty second, twenty twenty four, and there was
Speaker 2: nothing that I nor my mom could do for him.
Speaker 2: He was a relatively healthy man all my life, but
Speaker 2: in twenty twenty three he suffered a stroke. This brought
Speaker 2: many changes to his life that my mom, who is
Speaker 2: trim but not healthy, could not accommodate easily. And now
Speaker 2: that she's alone, I worry what will become of her.
Speaker 2: She has kids to help her, but again I don't,
Speaker 2: so I have to be here for me one hundred percent.
Speaker 2: I want to make sure that I'm now taking the
Speaker 2: best steps to not have a stroke like my dad,
Speaker 2: and I don't want to not be able to do
Speaker 2: things such as simply walking my dog around the block
Speaker 2: like my mom. And if I find myself so fortunate
Speaker 2: to meet someone again, I want to make sure that
Speaker 2: we can have an amazing life together, not one sitting
Speaker 2: around doing nothing but getting fat and old together. Thank
Speaker 2: you so much for the forum to share and the
Speaker 2: guidance you have given. You help in more ways than
Speaker 2: you know. And beautiful TRAINA that is I'm sorry for
Speaker 2: the loss of your dad.
Speaker 1: Me too. And my favorite part here is that when
Speaker 1: she was thinking, well who else will love you, the
Speaker 1: answer is she will love herself. And I think that's
Speaker 1: how you find a great relationship by loving yourself, and
Speaker 1: you don't stick around just because well who else will
Speaker 1: love you? That's not that we deserve so much more
Speaker 1: and that's so there or Pete, Yeah, yeah.
Speaker 2: I've been there, and you know a lot of it
Speaker 2: was because I was in abusive relationships and was told
Speaker 2: nobody else would love me, and I came to believe it.
Speaker 2: But I also want to say my husband helped me
Speaker 2: believe that I was lovable just for being me. So
Speaker 2: that's what you want.
Speaker 1: You want, you want to be loved for just being you,
Speaker 1: and you are enough. And you know what, being alone
Speaker 1: is a great way to really love yourself and get
Speaker 1: to know who you are.
Speaker 2: Yeah, yep, and I'll say too. You know, when you
Speaker 2: make the decision to love yourself as you are and
Speaker 2: that's who you put out in the world, You're also
Speaker 2: going to attract a person who loves you exactly as
Speaker 2: you are. So when you are completely authentic, you attract
Speaker 2: the person who loves your authentic self.
Speaker 1: So and you're no longer going to tolerate someone who
Speaker 1: wants you to be different. Exactly. Yeah, exactly.
Speaker 2: I love that. My favorite like mantra that I I
Speaker 2: share all the time is be as you are. And
Speaker 2: when you can embrace that and live your life that way,
Speaker 2: everything changes, all right. So we have a question from
Speaker 2: Susan and Georgia hig neighbor and share. Thank you so
Speaker 2: much for your podcast. I started IF January twenty twenty four.
Speaker 2: I am five nine and currently weigh one hundred and
Speaker 2: eighty pounds. So far, I've lost twenty two pounds and
Speaker 2: it has been a little slow, but I'm hoping to
Speaker 2: lose another fifteen pounds or so. My IF protocol is
Speaker 2: nineteen five, sometimes eighteen six, and I can tell that
Speaker 2: I lose weight best at nineteen five, but life happens.
Speaker 2: My diet is mostly clean and my goal is to
Speaker 2: eat thirty plants plant foods a week. Ninety five percent
Speaker 2: of my meals are cooked at home. I pack a
Speaker 2: lunch and I love good food. My eating window is
Speaker 2: usually one o'clock to six o'clock. My question is I
Speaker 2: eat a healthy lunch at work, usually consisting of vegetables, fruit,
Speaker 2: a healthy carb, and sometimes protein. I get home from
Speaker 2: work around four thirty and I usually go for a
Speaker 2: walk right away before I eat my last small dinner.
Speaker 2: There have been several times when I come home from
Speaker 2: the walk and I'm shaking and feeling so weak. It
Speaker 2: reminds me of when I really struggled with hypoglycemia before.
Speaker 1: IF.
Speaker 2: I would love your thoughts as I hear many people
Speaker 2: say that they can exercise with IF no problem. This
Speaker 2: doesn't happen every time, but frequently. Thank you for your thoughts.
Speaker 2: IF has really changed my life and relationship with food.
Speaker 1: So thank you for reaching out and asking this question, Susan.
Speaker 1: And here's what's so interesting about it. You're not walking fasted.
Speaker 1: You're walking several hours after you've eaten, so it sounds
Speaker 1: like you are having hypoglycemia. And I like, you remember
Speaker 1: how I just talked about a minute ago, how I
Speaker 1: could tell a difference when I tried to do a
Speaker 1: lot of work and my window was already open, I
Speaker 1: felt weird. Yeah, like I didn't have as much energy.
Speaker 1: I didn't have any fell lethargic. I felt I didn't
Speaker 1: have I just didn't have as much strength as I
Speaker 1: do in the fasted state. It's hard to explain. So
Speaker 1: I would just swap two things. I would swap your
Speaker 1: walk and your last small dinner. It's really great to
Speaker 1: walk after you eat, so that helps your body clear
Speaker 1: out that blood glucose in a good way. But you
Speaker 1: don't want your body to clear up blood gluecose and
Speaker 1: now you feel shaky and hypoglycemic. Except I would come home,
Speaker 1: eat the last small meal, and then go for your walk,
Speaker 1: and I think that would solve the problem completely. High
Speaker 1: often will take a walk after dinner.
Speaker 2: Yeah, And you maybe you might wonder why, so, like
Speaker 2: in your body, so this is kind of what's happened
Speaker 2: in your body. You break your fast, you eat, Okay,
Speaker 2: So now your body is using your food for energy.
Speaker 2: And if you are a person who's having a little
Speaker 2: reactive hypoglycemia, anyways, now you go out for your walk,
Speaker 2: and your blood sugar maybe on the lower end. Then
Speaker 2: you're out there walking and your body is burning through
Speaker 2: any leftover stored glycogen that it can pick up from
Speaker 2: your meal. But when you see when you walk fat,
Speaker 2: when you walk fasted, your body's pulling fat for energy.
Speaker 2: But when you're walking bed, it's pulling glycogen for energy.
Speaker 1: Like it's using what's insane that's in your blood strength. Right.
Speaker 2: And so use you broke your fast, you're no longer
Speaker 2: in fat burning. So you put in some energy. Now
Speaker 2: you've burned through that energy, and you're like tapping out
Speaker 2: before your next meal, right, And so by eating first,
Speaker 2: you're going to have that energy to walk and feel
Speaker 2: better afterwards.
Speaker 1: Alternately, when you walk and you're deep in the fastest day,
Speaker 1: like Sherry said, that doesn't happen because your body is
Speaker 1: store just it hasn't long it's using the stored energy.
Speaker 1: It's already doing that. It's already using the stored energy.
Speaker 1: It's that whole You know what fuel sources your body
Speaker 1: using right now?
Speaker 2: Right, It's if you think about marathon runners who are
Speaker 2: not faster, they have to continually fuel while they're running
Speaker 2: because they're tapping out of energy and their bodies aren't
Speaker 2: trained to flip the switch and start burning fat for energy.
Speaker 2: And it's that same kind of concept for you. So
Speaker 2: you put in a little bit of energy, you've burned
Speaker 2: through it, you go out and work, and you're tapped out.
Speaker 2: So it makes complete sense to me. I just wanted
Speaker 2: to explain it to you so that maybe you understood
Speaker 2: what was happening in your body. Yeah, but again too,
Speaker 2: if you're really struggling with some hypogicemia after you eat,
Speaker 2: you might really play around just with what you're eating
Speaker 2: to open your window, because you know, maybe you said vegetables, fruit,
Speaker 2: a healthy carb, and sometimes protein. It could just be
Speaker 2: that your fruit, your vegetables, your carb without enough fat
Speaker 2: and protein is leading you to be a little hypogocemic.
Speaker 2: I am a person that trends that way. So you
Speaker 2: might just change up what you're eating a little bit
Speaker 2: and see if it makes you feel a little bit better.
Speaker 1: All right, we have a question from Ruth and Nebraska.
Speaker 1: She says, I've done intermittent fasting for five years. I
Speaker 1: was very successful until about one year ago. I have
Speaker 1: gradually been gaining weight even though I fast clean for
Speaker 1: twenty to twenty three hours a day. I retired a
Speaker 1: year ago and started going to the gym four to
Speaker 1: five days a week. I don't do anything crazy. I
Speaker 1: do walking and light machine work, only about thirty to
Speaker 1: forty minutes tops. I was previously able to maintain my
Speaker 1: weight at one twelve to one point fifteen, but now
Speaker 1: I weigh one twenty four to one twenty seven, and
Speaker 1: I do think a couple of those pounds are muscle.
Speaker 1: But my clothes are no longer fitting, and I'm very
Speaker 1: confused and frustrated. Help.
Speaker 2: Well, so here's what I think happened. Your body really
Speaker 2: adapted to a shorter daily eating window, and now you've
Speaker 2: started adding in all of this exercise, and so you're
Speaker 2: burning through a lot more energy than you were when
Speaker 2: you were working, and so that can be stressful on
Speaker 2: your body. When your energy intake and your energy output
Speaker 2: are vastly different, your body can downregulate your metabolic rate
Speaker 2: to try to match that, because it wants everything to
Speaker 2: be in balance and so you know, it may not
Speaker 2: be releasing weight right now because you may not you
Speaker 2: may need a broader eating window. But at this point
Speaker 2: of doing this for a year, I'm really gonna recommend
Speaker 2: that you try to do some ADF because you could
Speaker 2: really benefit from the metabolic boost. And if you don't,
Speaker 2: if you're not ready for ADF and you just want
Speaker 2: to kind of ease in, I would kind of do
Speaker 2: an upish downish approach. One day, have you know, one
Speaker 2: meal and a one hour window, which shouldn't be a
Speaker 2: problem for you because it looks like you maybe have
Speaker 2: a one hour window some days, and then the next
Speaker 2: day have two meals across a six seven hour window
Speaker 2: and give that a try. And if you're if you're
Speaker 2: liking that rhythm, then you could just switch to straight
Speaker 2: like four three or eighty straight eightyf where every other
Speaker 2: day you have an upday down day. But I think
Speaker 2: that would really benefit you and help you see, you know,
Speaker 2: your body get back to where you were a year ago.
Speaker 1: And also there I have so many questions. I wish
Speaker 1: I could actually talk to Ruth back and forth. First
Speaker 1: of all, I don't know how tall Ruth is, right,
Speaker 1: so one twelve to one point fifteen is where she
Speaker 1: was maintaining for it looks like four years. And then
Speaker 1: she retired a year ago and added the workout. Now
Speaker 1: she's up ten pounds, and she said her clothes are
Speaker 1: no longer fitting well. Muscle also takes up space, So
Speaker 1: I don't know if you're gaining fat or muscle. And
Speaker 1: you know, if somebody gained ten pounds of muscle, their
Speaker 1: clothes would probably feel tight. You know, you think about
Speaker 1: people who gain a lot of muscle, who have a
Speaker 1: lot of visible muscle. It's it can be larger, right
Speaker 1: if you are of really scrawny arms and now you
Speaker 1: have muscular arms, your sleeves are going to be tight,
Speaker 1: or like your pants, legs are going to be tight
Speaker 1: if you put on a lot of muscle in your leg.
Speaker 1: So I really doubt that you've put on ten pounds
Speaker 1: of fat, and you know some of that is going
Speaker 1: to be muscle. And people who are muscular might need
Speaker 1: to wear bigger clothes than when you were at a
Speaker 1: less muscular that's true.
Speaker 2: And you know it wouldn't if you were not working
Speaker 2: out previously with weights and now you're working out with weights.
Speaker 2: I mean and you're at retirement age. You know, we
Speaker 2: lose muscle mass as we get older, so you could
Speaker 2: have lost a lot of muscle mass, and now I
Speaker 2: mean it would I what you've gained, let's say ten
Speaker 2: percent of your weight, and you know a lot of
Speaker 2: that could be muscle, ten pounds of muscles, not that
Speaker 2: significant amount of muscle. I have some pictures I share
Speaker 2: in the community where my weight is the same between
Speaker 2: like about a sixteen seventeen month period. My weight is
Speaker 2: the same, but my body is drastically different, and it's
Speaker 2: it's muscle. So if I hadn't put on that muscle,
Speaker 2: my way might have easily been ten fifteen pounds less
Speaker 2: than it was. So it's you know, there's more than
Speaker 2: just just because your clothes don't fit as well. It
Speaker 2: doesn't mean that it's all fat and it's right, you know,
Speaker 2: but you know, if you're feeling fluffier. We know when
Speaker 2: we feel a little fluffier and we don't feel as toned.
Speaker 2: But I would think that you're feeling more toned if
Speaker 2: you're working out like that. So that's one of those
Speaker 2: examples where maybe your honesty pants are not going to
Speaker 2: be a good guide for you.
Speaker 1: Right, because you've put on the muscle. So I really
Speaker 1: do want to just reiterate that there if you would
Speaker 1: like for us to help you troubleshoot with weight specifically,
Speaker 1: height is such an important measurement for us to know,
Speaker 1: because if Ruth is, you know, four foot eleven, right,
Speaker 1: I would have different recommendations versus as she's five five Right.
Speaker 1: If she's five to five, then she's at a very
Speaker 1: great weight for someone who's five to five right this minute,
Speaker 1: especially since she's adding muscle. But if she's four or eleven,
Speaker 1: we're gonna have slightly different advice for her. So, Ruth,
Speaker 1: I get that you're frustrated. I do want to really
Speaker 1: point out that we do not recommend a tiny, tiny,
Speaker 1: little eating window. You know, a twenty three hour daily fast,
Speaker 1: for example, would not be something we would recommend that
Speaker 1: you do every day. Do I sometimes end up with
Speaker 1: a twenty three hour fast, Yes, because I'm busy, But
Speaker 1: I also don't follow that with a one hour eating window.
Speaker 1: In general, I keep my eye on the length of
Speaker 1: my eating window, and three to five hours, maybe six
Speaker 1: hours sometimes it just depends on what's going on that day.
Speaker 1: But make sure you're having a sufficient window that you're
Speaker 1: not accidentally over restricting. You know, when we talk to
Speaker 1: Tabatha Barber for our podcast, I don't know gosh. Early
Speaker 1: on it was an episode what is not good for
Speaker 1: women or men or anybody is over restriction. And over
Speaker 1: restriction can look like not eating enough, but it can
Speaker 1: also look like working out more. So, if you combine
Speaker 1: not eating enough with working out more like sure he
Speaker 1: was saying at the beginning, then your body's like not enough,
Speaker 1: not enough, and that's when you start to have the
Speaker 1: metabolic problems. So you may need to eat a little
Speaker 1: more to support your your workout, but I would really
Speaker 1: think about the quality of the way that you've gained
Speaker 1: and whether it's fat or whether it's a muscle.
Speaker 2: Yep, good point. All right, Well, before we get this
Speaker 2: week of the week, I just want to share some
Speaker 2: exciting news. If you've been listening to this podcast for
Speaker 2: any time, you know that Jen and I both were
Speaker 2: really big fans of Beauty Counter, a clean skincare and
Speaker 2: beauty company, and last April, the company that was the
Speaker 2: company was originally founded by one woman and she sold
Speaker 2: it to an investment company and they did not manage
Speaker 2: it well, and they ended up claiming bankruptc she bought
Speaker 2: back parts of the company and she has been working
Speaker 2: for over a year now to bring the company back
Speaker 2: the way she envisioned it and the way she ran
Speaker 2: it initially. So it's been a long process, much longer
Speaker 2: than we thought it was going to be. And they
Speaker 2: are going to be back the end of June, and
Speaker 2: by the time this episode comes out, it'll be the
Speaker 2: early July. And I'm just really excited. They invited me
Speaker 2: to come back and to be a brand advocate for them,
Speaker 2: and I'm going to be doing that. As you know,
Speaker 2: I have been. I switched over to Crunchy during the interim,
Speaker 2: and I love a lot of the Crunchy products. I
Speaker 2: like some of them more than some of the parts
Speaker 2: to Beauty Counter. When it comes back, it's going to
Speaker 2: be known as Counter. And if you were a former
Speaker 2: Beauty Counter customer of mine and you've been waiting for
Speaker 2: them to come back, I hope that you will come
Speaker 2: back and shop with me again. I am going to
Speaker 2: be adding a link to my storefront in our website
Speaker 2: at our website at fast Feast Repeat dot com. Slash
Speaker 2: Sharry It's s H E. R. I. It's one R
Speaker 2: and you can find links there. I'll have links and
Speaker 2: show notes, and moving forward, I'm going to just be
Speaker 2: developing a website where I'll be sharing about different skincare products,
Speaker 2: ingredients and products, why the ingredients matter, and just all
Speaker 2: things living a healthy, balanced life. And I'll get into
Speaker 2: that more later. But if you want to be involved
Speaker 2: in that, you want to know about that, keep an
Speaker 2: eye on that page on our Fast Feet Repeat website.
Speaker 2: And you can also always email me at fast Feast
Speaker 2: Repeat or Shary at Fast Feets Repeat and I can
Speaker 2: it is there email dot com.
Speaker 1: Shary at fast Feastrepeat dot com. Oh every email has
Speaker 1: dot something.
Speaker 2: I guess, okay, I my brain's thinking about everything that
Speaker 2: happening dot com. Yes, anyway, I just I'm really excited
Speaker 2: to add this to what I you know, what I've
Speaker 2: been using, and to get it out there for other
Speaker 2: people to use. I really really believe in clean beauty.
Speaker 2: I've just read too many stories about people who've had
Speaker 2: cancer who've worked in the skincare and makeup fields, and
Speaker 2: so it's exciting time that they're coming back and that
Speaker 2: there's gonna be options for people out there. And you know,
Speaker 2: skincare is just has always been a passion of mine.
Speaker 2: So keep an eye on the website and I'll keep
Speaker 2: you guys posted.
Speaker 1: So now it's time for our tweak of the week,
Speaker 1: and this is from s K. She's a community member,
Speaker 1: and she said, my focus for this month of May
Speaker 1: has been cutting out sugar. I've attempted this a few times,
Speaker 1: but it's great for a few days and then creeps
Speaker 1: back in. So this month I decided to to just
Speaker 1: changing that one thing only. I'm happy to report that
Speaker 1: I am on day nine. I haven't touched any sugar,
Speaker 1: and I feel amazing. It's a positive snowball effect from
Speaker 1: one decision. My food choices are better, and my sleep
Speaker 1: is better. My focus is better, energy levels are better.
Speaker 1: I'm exercising harder, with more endurance. I'm walking every day,
Speaker 1: which is helping a lot with distracting myself from mindless eating.
Speaker 1: I have a better way of dealing with emotions, and
Speaker 1: I'm great at using up all of that extra energy.
Speaker 1: And I've dropped almost six pounds in just nine days.
Speaker 1: Goes to show how much inflammation slash fluid my body
Speaker 1: was holding. I think too often we get so bogged
Speaker 1: down with changing too much at once and then being
Speaker 1: hard on ourselves because we couldn't keep it up. Just
Speaker 1: taking a breath, relaxing, focusing on just one thing at
Speaker 1: a time, and letting everything else fall into place naturally
Speaker 1: around that one change makes it so much more successful.
Speaker 1: And as you start having small wins, they all add
Speaker 1: up to big wins before you know it.
Speaker 2: I love that so much, And she's right. Sometimes we
Speaker 2: try to just throw everything at the wall and see
Speaker 2: what sticks, and instead we just need to focus on
Speaker 2: small changes, one at a time, let that one small
Speaker 2: change become a habit, and then you can start tweaking
Speaker 2: other things and sometimes they naturally tweak themselves. So absolutely
Speaker 2: all right. Well, we love to leave you at inspirational
Speaker 2: motivational quotes, and this week we have a quote from
Speaker 2: s K who just shared our tweak. It's a follow
Speaker 2: up to what she shared there. She included a quote
Speaker 2: from Gary Keller and the quote is it's not only
Speaker 2: one thing, it's one thing at a time. And I
Speaker 2: just think this is a perfect reminder that, yeah, as
Speaker 2: we tweak things or dress bad habits, just one thing
Speaker 2: at a time. And you know, people have really come
Speaker 2: to us and said that they are struggling because they're
Speaker 2: trying to give up beats, but then they invariably reopen
Speaker 2: their window and eat them, or they can't stop eating them.
Speaker 2: And this is just a perfect time to remind you
Speaker 2: set your environment up for success. If you are one
Speaker 2: of those people who just really struggles to give up
Speaker 2: sweets and not overeat them, get them out of your house.
Speaker 2: Like I cannot say that enough. There's nobody in your
Speaker 2: house that needs sweets more than you need success. That's true.
Speaker 1: And you know that is an excellent point because so
Speaker 1: often people say, well, I have to have.
Speaker 2: It for my kids. Are my grandkids?
Speaker 1: Are my grandkids? I mean, really, if you're struggling with it,
Speaker 1: do you want your kids to get that same struggle
Speaker 1: or your grandkid. We show love in so many ways,
Speaker 1: but I would show love in a different way rather
Speaker 1: than the sweets. Time to do things a little differently.
Speaker 2: Maybe.
Speaker 1: Thanks so much for listening today. We would love to
Speaker 1: have you join us in the Delayed on Tonight community,
Speaker 1: where you can interact with both me and Sherry, plus
Speaker 1: the most supportive bunch of intermittent you'll find anywhere. Go
Speaker 1: to 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 Easy, moments,
Speaker 1: or anything else you want us to share on the podcast,
Speaker 1: go to fast Feast Repeat dot com, slash submit and
Speaker 1: then listen each week to see if we share your
Speaker 1: submission or answer your question until next week.
Speaker 2: Thanks for listening,