WEBVTT

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

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

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<v Speaker 1>Feast Repeat.

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

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

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

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

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

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

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<v Speaker 2>any medical treatments or medications.

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

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

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

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

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

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<v Speaker 2>How are you doing today's Sherry, I'm doing wonderful.

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<v Speaker 1>I'm glad. Anything new going on with you?

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<v Speaker 2>Well, let's see, my husband's had oral surgery last week

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<v Speaker 2>and he's on vacation for two weeks. This is his

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<v Speaker 2>final week. I'm going to need a vacation when he

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<v Speaker 2>goes back to work. Poor Eric. Yeah, I love my

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<v Speaker 2>husband dearly, y'all.

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<v Speaker 3>I do.

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<v Speaker 2>But he's a lot. He's on the spectrum. Communication is

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<v Speaker 2>not his strong point, so sometimes we struggle when we

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<v Speaker 2>spend a little bit too much time together. We're very different,

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<v Speaker 2>like we compliment each other, but we're so different, right,

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<v Speaker 2>high energy, he's low energy. I'm extroverted. He's introverted. He

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<v Speaker 2>doesn't understand my need to connect outside of the house.

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<v Speaker 2>He's very content to just sit here in the house.

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<v Speaker 2>So my salvation has been doing coaching because I get

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<v Speaker 2>to come into my office and shut the door and

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<v Speaker 2>talk to people. So anyway, yeah, he'll be back till

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<v Speaker 2>week work next week. And then he gave me for Christmas,

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<v Speaker 2>he gave me six do nothing days. It's September. I

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<v Speaker 2>have not used any of them because I'm not very

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<v Speaker 2>good at doing nothing. So, like, what does to do.

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<v Speaker 1>Nothing day for you? Like I do? I would say,

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<v Speaker 1>do you.

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<v Speaker 2>Want I had a day to do nothing?

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<v Speaker 3>Like?

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<v Speaker 2>No responsibilities? I don't figure out what he's gonna eat.

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<v Speaker 2>I don't like if I want to lay in bed

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<v Speaker 2>and binge to watch a TV. I want to lay

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<v Speaker 2>in bed and binge watch TV. I don't want to

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<v Speaker 2>watch what he wants to watch. My husband likes to

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<v Speaker 2>dictate every hour of the day what we're gonna do,

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<v Speaker 2>what's next, what's next? And I hate that more than

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<v Speaker 2>anything in the world. I do not like a really

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<v Speaker 2>structured day. I'm very go with the flow, do it

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<v Speaker 2>feels good. And so to me, that means he has

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<v Speaker 2>to stay out of my life. He has to wait

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<v Speaker 2>on me hand and foot, and I don't have to

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<v Speaker 2>lift a finger. And so that's what he gave me

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<v Speaker 2>for Christmas. Because I'm always like I wish I had

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<v Speaker 2>a day where I had nothing thing to do. I

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<v Speaker 2>can just turn my brain off and escape. And uh

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<v Speaker 2>so I told him, I said, just what, you know,

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<v Speaker 2>when you go back to work, I'm gonna I'm gonna

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<v Speaker 2>cash in one of I do nothing days.

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<v Speaker 1>And they don't expire. I would assume you could save them.

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<v Speaker 2>Yes, yes, I mean yeah, or I'm gonna have a

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<v Speaker 2>lot of do nothing days between now. The problem is,

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<v Speaker 2>last time I said I was gonna do a do

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<v Speaker 2>nothing day, I ended up cleaning out the hall closet.

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<v Speaker 2>M Because I'm not very good at doing nothing.

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<v Speaker 1>I mean neither I would.

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<v Speaker 3>I was like, that sounds Wait was that a gift

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<v Speaker 3>for Eric or a gift for you? My brain just

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<v Speaker 3>gets tired. I have a very busy brain, you know, questioner.

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<v Speaker 2>Yeah, and I'm constantly thinking of this or that, or

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<v Speaker 2>researching this or reading that, or you know, working in community,

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<v Speaker 2>and and then my brain just gets tired. And I'm tired,

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<v Speaker 2>especially after long weekends at work where I work really hard.

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<v Speaker 2>And uh I I'm just like I want to check

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<v Speaker 2>out from the world sometimes and just turn off my brain.

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<v Speaker 2>And the only way I can do that is just

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<v Speaker 2>to watch something mindless on TV. But I don't really

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<v Speaker 2>get that luxury and Eric and I don't watch the

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<v Speaker 2>same kind of TV. So I don't know. This is

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<v Speaker 2>my second marriage. Why do men always get to control

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<v Speaker 2>the TV remote?

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<v Speaker 1>I don't know.

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<v Speaker 2>I have never been allowed to have the remote.

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<v Speaker 1>I would want to controlled it. That was That's always

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<v Speaker 1>been me.

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<v Speaker 2>Yeah, Okay, if I get the remote. He's like, you

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<v Speaker 2>can't have the remote. It's my remote. You don't even

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<v Speaker 2>know how to work it. And I'm like, well, I

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<v Speaker 2>don't know how to work it because I'm never allowed

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<v Speaker 2>to touch it. So yeah, I yeah, I'm gonna I'm

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<v Speaker 2>gonna cash in some you know. You know, I was

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<v Speaker 2>kind of inspired to s K and community was talking

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<v Speaker 2>about her kids were going back to school and she'd

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<v Speaker 2>had a busy season and she last week she took

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<v Speaker 2>like a week of just rest to recovery, and she

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<v Speaker 2>was gonna just do what she wanted to do and rest.

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<v Speaker 2>She was taking time off from the gym and kind

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<v Speaker 2>of just reset her mind and relax. And I was like,

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<v Speaker 2>you know, I need to do that. I've been on

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<v Speaker 2>the go since April. I feel like, so downtime's important.

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<v Speaker 2>We need it absolutely. All right, Well, let's celebrate. Well,

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<v Speaker 2>actually this is a triple celebration. This comes from Sarah,

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<v Speaker 2>a member of our DDT community, and it really goes

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<v Speaker 2>to the power of sharing. She said. Number one, my

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<v Speaker 2>mom just finished her twenty eight day fastart and she's

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<v Speaker 2>loving fasting. She's actually pretty healthy, but she's always chasing

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<v Speaker 2>that smaller number and has the biggest diet brain ever.

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<v Speaker 2>She said. She loves if she feels great and doesn't

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<v Speaker 2>feel like she is denying herself any foods that she loves.

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<v Speaker 2>She does eat much better than me in general. Number Two,

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<v Speaker 2>my dad, who is diabetic, has found great success lowering

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<v Speaker 2>his insulin resistance with the long fests. I listened to

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<v Speaker 2>Jin's book with them, and he is probably going to

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<v Speaker 2>use the eating window approach when he isn't doing down

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<v Speaker 2>days in order to heal his diabetes. What about me,

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<v Speaker 2>you ask, I am down thirty pounds since May the twelfth,

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<v Speaker 2>which is below my pre pregnancy weight. I gained a

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<v Speaker 2>good amount before pregnancy and breastfeeding, but this is a

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<v Speaker 2>huge goal. We are going to try for number two

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<v Speaker 2>starting in December, and I want to be a healthier

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<v Speaker 2>mama for my firstborn and fingers crossed the second. Thank

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<v Speaker 2>you all so much for your support and a place

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<v Speaker 2>for me to come to for advice. Thank you Jin

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<v Speaker 2>for bringing us all together and getting the IF word

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<v Speaker 2>out there in a fun and easy manner.

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<v Speaker 1>Well, Sarah, I love it, And congratulations to your mom

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<v Speaker 1>and your dad, and I love that y'all are getting

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<v Speaker 1>healthy together as you anticipate number two. So now we

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<v Speaker 1>have a question from a listener. This question is from

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<v Speaker 1>Wondering in Saskatoon, interested to know what you gals think

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<v Speaker 1>about L glutamine and slippery ELM supplements. Do they break

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<v Speaker 1>a fast? I'm only getting conflicting answers on Google. Yeah,

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<v Speaker 1>I would not google that. That would definitely not.

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<v Speaker 2>Google doesn't know this.

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<v Speaker 1>No, No, Google's just fine and whatever somebody else has

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<v Speaker 1>said about it. And people say crazy things like you

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<v Speaker 1>know anyway. L glutamine instructions are to take in the

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<v Speaker 1>morning on an empty stomach for digestive support. Slippery Elm

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<v Speaker 1>says take three times a day, hard to do in

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<v Speaker 1>a four to five hour eating window. Other ingredients in

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<v Speaker 1>the slippery elm are hypermellos cellulose and magnesium sterrate. I've

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<v Speaker 1>just started taking these two to help with constipation issues

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<v Speaker 1>and still unsure if they will help, but I'm interested

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<v Speaker 1>to try thoughts.

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<v Speaker 2>Okay, yes, L glutamine is an amino acid, and amino

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<v Speaker 2>acids basically our food. They're a building block of protein

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<v Speaker 2>and they do stop atophagy. And also you should not

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<v Speaker 2>need digestive support why you're fasting, right, Like fasting is

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<v Speaker 2>digestive support. So I mean, I mean, acids are great,

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<v Speaker 2>but you definitely don't want to take it while you're

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<v Speaker 2>fasting because you're going to lose the benefits of your

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<v Speaker 2>fast And then slippery Elm is a fibrous plant and

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<v Speaker 2>it basically forms a gel in your bowels, much like

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<v Speaker 2>chia seeds do or cilium huskas, and all of those

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<v Speaker 2>are foods, and we don't want those foods during the fast.

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<v Speaker 2>You know, if you're having constipation issues and you want

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<v Speaker 2>to try the slippery elm in your window, go for it.

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<v Speaker 2>You Know, something else that I just feel like I

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<v Speaker 2>need to point out is I'm not sure how long

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<v Speaker 2>you've been fasting. A lot of people start to have

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<v Speaker 2>issues with constipation in the early days of intermittent fasting.

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<v Speaker 2>Your digestion runs on a circadian rhythm, just like your

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<v Speaker 2>sleep and every thing in your body, right, and so

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<v Speaker 2>when we adjust when we eat, then it takes time

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<v Speaker 2>for our bodies to catch up. We have a new

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<v Speaker 2>circadian rhythm in you know, applied to our digestion, and

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<v Speaker 2>so a lot of people notice constipation in the early

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<v Speaker 2>days as well. You know, katosis does pull excess fluid

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<v Speaker 2>out of our bodies, and so you know, if you're

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<v Speaker 2>having problems with constipation, this could be a fluid balance issue.

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<v Speaker 2>So you might try in the mornings, if you're not

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<v Speaker 2>a coffee drinker, for instance, try starting your day with

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<v Speaker 2>a big glass of hot water because that can help.

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<v Speaker 2>That's great for digestion. Make sure that you are taking

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<v Speaker 2>a quality magnesium supplement, one that has like magnesium citrate

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<v Speaker 2>in it is going to be helpful for constipation. And

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<v Speaker 2>you know, make sure that you're eating quality whole foods

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<v Speaker 2>in your eating window to help support that as well.

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<v Speaker 2>But yeah, to answer your question, both of those things

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<v Speaker 2>belong in the eating window.

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<v Speaker 1>Yeah, And you know, the tricky part is that supplement

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<v Speaker 1>dosages are assuming you're eating all day, right, and like,

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<v Speaker 1>for example, the elglutamine says take in the morning on

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<v Speaker 1>an empty stomach. Well, your stomach is empty toil way

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<v Speaker 1>later in the day. So even if you're opening at

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<v Speaker 1>two o'clock, you are having an empty stomach, so take

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<v Speaker 1>it to open and you're still following their directions. They

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<v Speaker 1>tell people to take it in the morning on an

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<v Speaker 1>empty stomach because that's the only time most of the

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<v Speaker 1>world has an empty stomach. So that in mind, And

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<v Speaker 1>if something is like a plant or food like, you

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<v Speaker 1>just know Google isn't going to give you the right

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<v Speaker 1>answers if it's food like, if it's protein, if it's

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<v Speaker 1>an amino acid, if it has fat in it, All

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<v Speaker 1>those things need to go in your eating window, and

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<v Speaker 1>it's once you realize you know that these are the

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<v Speaker 1>things that don't break a fast. Minerals, black coffee, plain

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<v Speaker 1>tea water. So when you're trying to figure out does

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<v Speaker 1>this break a fast? Is it one hundred percent minerals,

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<v Speaker 1>is it black coffee, plane tea, plaine water. If the

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<v Speaker 1>answer is no, and it's food like or it's giving

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<v Speaker 1>you nutrients of some sort, nutrients belong in the eating window,

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<v Speaker 1>the fast is something different. So keep all that in mind,

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<v Speaker 1>and that should really help because you can figure it

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<v Speaker 1>out yourself if you understand why we're fasting. And I

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<v Speaker 1>also wanted to just remind people that we have a

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<v Speaker 1>favorite magnesium and it's bioptimizers Magnesium Breakthrough. There's a link

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<v Speaker 1>in the show notes and we both really do take.

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<v Speaker 2>It, Yes we do, and my husband too, And I

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<v Speaker 2>just wanted to throw this out there too. I just

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<v Speaker 2>looked up elg ludamine for gut health and it says

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<v Speaker 2>to take it on an empty stomach with meals. So yeah,

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<v Speaker 2>so basically take it and then yeah, take it on

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<v Speaker 2>empty stomach ten to fifteen minutes before you eat, so

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<v Speaker 2>open your window, take it while you're prepping your food

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<v Speaker 2>that's going to take you ten minutes or whatever, and

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<v Speaker 2>then eat all right.

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<v Speaker 1>Good to know. So yeah, again, it's most people the

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<v Speaker 1>only time they have an empty stomach is first thing

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<v Speaker 1>in the morning.

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<v Speaker 2>Yeah, and that's specifically for gut health. The elglutamine has

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<v Speaker 2>different benefits to it, so if you're doing it for

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<v Speaker 2>gut health, it's with meals, all right. So our next

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<v Speaker 2>question is for Melissa Hijen and Cherry. I'm writing from

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<v Speaker 2>San Jose, California. I'm forty five years old, five foot four,

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<v Speaker 2>and I've been practicing intermint fasting since March of twenty

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<v Speaker 2>twenty two. At the time, I weighed around one hundred

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<v Speaker 2>and ninety pounds. Over the following year, I played around

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<v Speaker 2>with different fasting schedules, and I successfully reached my ideal

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<v Speaker 2>weight of one hundred and thirty pounds by March of

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<v Speaker 2>twenty twenty three. Once I got to that goal, I

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<v Speaker 2>wanted to shift into maintenance and I began eating once

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<v Speaker 2>a day. However, by April of twenty twenty four, my

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<v Speaker 2>weight had crept up to one hundred and forty eight pounds.

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<v Speaker 2>I continued one meal to day, but by May of

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<v Speaker 2>twenty twenty five, I had reached one hundred and eighty

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<v Speaker 2>pounds again. That was the turning point where I purchased

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<v Speaker 2>Gin's book and I reached the podcast for support. In

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<v Speaker 2>June of twenty twenty five, I began a thirty six

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<v Speaker 2>hour protocol and then in July I transitioned into ADF

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<v Speaker 2>as recommended in the book. So far, I've lost about

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<v Speaker 2>five pounds. I understand that one meal day is considered

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<v Speaker 2>a maintenance protocol, but I'm struggling to understand why I

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<v Speaker 2>didn't maintain. One major change I made during the time

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<v Speaker 2>I was gaining was shifting towards a vegetarian lifestyle. I

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<v Speaker 2>significantly reduced my protein intake and focused mostly on vegetables.

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<v Speaker 2>I wasn't eating pasta or bread, and I thought I

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<v Speaker 2>was making healthy choices. I've decided to reintroduce me into

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<v Speaker 2>more protein into my diet. As for activity, I walked

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<v Speaker 2>for an hour every day and I recently joined a

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<v Speaker 2>gym to bring more variety and structure into my movement routine.

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<v Speaker 2>Health Wise, I'm generally doing well. I had a short

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<v Speaker 2>period of low iron and I was prescribed a supplement

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<v Speaker 2>which I no longer need. One thing that surprised me

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<v Speaker 2>was a shift in my insulin levels from the fours

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<v Speaker 2>in April of twenty twenty four to the ten in

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<v Speaker 2>June of twenty twenty five. I am not really sure

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<v Speaker 2>what caused that, possibly perimenopause. It's something I'm beginning to consenter.

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<v Speaker 2>My current PA is not very supportive of my fasting lifestyle,

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<v Speaker 2>but I truly believe in it. I just want to

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<v Speaker 2>understand my body better so that I can continue this

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<v Speaker 2>way of living in a sustainable and healthy way. I'm

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<v Speaker 2>not fixated on a specific number, but I know I

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<v Speaker 2>feel my best and I'm most comfortable in my body

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<v Speaker 2>around one hundred and forty five pounds, and that is

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<v Speaker 2>the general direction I would like to head towards again.

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<v Speaker 2>If you have any insights on what might have contributed

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<v Speaker 2>to the regain or ideas for how I can tweak

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<v Speaker 2>things to get back to where I feel my best,

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<v Speaker 2>I would be so grateful.

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<v Speaker 1>Yeah, I wish I could just look at that what

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<v Speaker 1>you've said and say, Okay, I know exactly what the

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<v Speaker 1>problem is, and it's this, Melissa, but I don't. Also,

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<v Speaker 1>I'm not really sure what you mean by one meal

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<v Speaker 1>a day exactly You know. Do you mean you were

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<v Speaker 1>having a one hour window and one plate of food.

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<v Speaker 1>If so, it would be very surprising to regain that

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<v Speaker 1>much weight eating in a very short tight window. When

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<v Speaker 1>we say that a short tight window can be more

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<v Speaker 1>of a maintenance protocol, that's because our body does tend

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<v Speaker 1>to slow down if you're having a short tight window

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<v Speaker 1>every day. But not eating enough would not make you

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<v Speaker 1>gain weight unless you started eating more. Like if you

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<v Speaker 1>didn't eat enough for a long period of time and

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<v Speaker 1>your body slowed your metabolic rate, then you started eating

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<v Speaker 1>normally again. Now you have a slowed metabolic rate, you

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<v Speaker 1>would expect your weight to go up. But if you

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<v Speaker 1>started eating less and you kept eating less and you

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<v Speaker 1>never started eating more, I don't know why you would

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<v Speaker 1>gain all of that weight. So I don't have enough

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<v Speaker 1>information here to know why. You did have a major

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<v Speaker 1>change in what you were eating. And you said you

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<v Speaker 1>reduced your protein intake. I don't know what you mean

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<v Speaker 1>by that. Perhaps you mean meat protein. Maybe you have

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<v Speaker 1>a body that needs more meat protein. Sherry does, she

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<v Speaker 1>needs more meat protein, and so I would just think

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<v Speaker 1>about that. Maybe how are you eating before you changed

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<v Speaker 1>your diet? Maybe that is the way your body thrives you.

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<v Speaker 1>We're not all the same. We have bioindividuality. So you

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<v Speaker 1>mentioned a vegetarian lifestyle, and one thing we might do

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<v Speaker 1>when we're not having meat, we might slip in more dairy.

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<v Speaker 1>Like for me, if I'm not having meat, I might

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<v Speaker 1>have more cheese, and so I end up eating more

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<v Speaker 1>fat because I'm eating high fat dairy. So you didn't

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<v Speaker 1>mention dairy at all, but dairy is one of those

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<v Speaker 1>things that whenever my dairy goes up, up, up, up, up,

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<v Speaker 1>so does my weight range. I can feel my honesty

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<v Speaker 1>pants getting tighter, and so I really have to keep

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<v Speaker 1>my eye on dairy just because it's really easy for

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<v Speaker 1>me to overdo it. So I'm not really sure if

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<v Speaker 1>your dairy intake increased during that time, But that's the

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<v Speaker 1>only thing I could really think of that might have

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<v Speaker 1>been it.

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<v Speaker 2>I was gonna say too. I see a lot of

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<v Speaker 2>people when they switch and they stop eating animal protein,

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<v Speaker 2>then they start eating like lots of nuts, which are

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<v Speaker 2>very high you know, calorie dense food, avocados, oils and

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<v Speaker 2>that sort of thing. And you know, you don't really

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<v Speaker 2>you know, you said you switched to a mean we're

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<v Speaker 2>of a vegetarian lifestyle. But are you using any like protein,

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<v Speaker 2>like plant based protein powders right, that sort of thing.

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<v Speaker 2>Did you increase your nut intake? Are you eating a

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<v Speaker 2>lot of peanut butter? Now? Are you eating more grains

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<v Speaker 2>and pastasa?

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<v Speaker 1>She wasn't.

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<v Speaker 2>Weren't But you know, like sometimes we do. See. I mean,

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<v Speaker 2>we have people come in the community who have been

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<v Speaker 2>long term vegetarians or vegans who have weight to lose, right,

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<v Speaker 2>So there's more at play than you know. I eat

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<v Speaker 2>mainly vegetables, and that doesn't necessarily mean that you're eating

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<v Speaker 2>in a balance that's going to produce weight loss. You

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<v Speaker 2>could still eat in excess of what you need. And

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<v Speaker 2>for me, when I don't eat meat, I can't get satisfied.

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<v Speaker 2>So I ended up having longer windows and eating a

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<v Speaker 2>ton just to try to get physical satisfaction. Which is

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<v Speaker 2>why I know for me, I cannot be plant based.

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<v Speaker 2>My body does not. It doesn't work for my body.

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<v Speaker 2>So those are just some things that think about. But

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<v Speaker 2>you know, the other thing too, is you are at

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<v Speaker 2>that age of perimenopause, so that does affect your body

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<v Speaker 2>and the way that you store fat, and it affects

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<v Speaker 2>your blood sugar and your blood glucose control. So you know,

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<v Speaker 2>it does not surprise me that you're insulin went up

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<v Speaker 2>because Jen experienced the same thing.

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<v Speaker 1>I did when I went through menopause. My INFLUW went up,

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<v Speaker 1>and then after I got on bioidentical hormone replacement therapy,

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<v Speaker 1>it went back down.

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<v Speaker 2>And really start paying attention to how food makes you feel.

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<v Speaker 2>Do you feel energetic after eating or do you feel

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<v Speaker 2>slumped and slow and sluggish after eating, because that'll give

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<v Speaker 2>you a good idea of you know, whether or not

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<v Speaker 2>that food's working for you. But if you have not

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<v Speaker 2>had your thyroid tested, I would get that tested as well,

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<v Speaker 2>just to make sure that you're not having some hypothyroidism

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<v Speaker 2>because that kind of tends to go hand in hand

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<v Speaker 2>with perimenopause as well.

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<v Speaker 1>Yep. And again, you know, we talked about calorie density

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<v Speaker 1>and that can confuse a lot of people. They're like,

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<v Speaker 1>wait a minute, I thought you said calories and calories

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<v Speaker 1>out wasn't very effective. Well, we know that our bodies

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<v Speaker 1>don't work exactly like a calorie calculator. You know, you

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<v Speaker 1>can try to calculate calories in, but your body's going

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<v Speaker 1>to do all sorts of things with the on the

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<v Speaker 1>calories outside, so it's never going to be a perfect

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<v Speaker 1>math equation. But for satiety, you know that feeling of satisfaction.

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<v Speaker 1>Really calorie dense foods like nuts and cheese and cream

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<v Speaker 1>aren't going to lead to you feeling as satisfied as

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<v Speaker 1>these high fiber foods, and so you can eat like

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<v Speaker 1>I've realized, I don't do well opening with cheese and

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<v Speaker 1>crackers anymore because that doesn't give me any satiety. Cheese

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<v Speaker 1>is very, very calorie dense, and then the crackers are

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<v Speaker 1>a crunchy dry food, and dry foods don't give us

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<v Speaker 1>good satiety. I was just hearing Kevin Hall, who's a

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<v Speaker 1>science researcher, talking about satiety and also some other research

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<v Speaker 1>that's been done. Dry foods don't give us good society,

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<v Speaker 1>and the cheese doesn't either. So by the time I've

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<v Speaker 1>eaten a whole plate of cheese and crackers, I've had

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<v Speaker 1>a lot of calorie dense food and very little satisfaction.

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<v Speaker 1>And technically that was a vegetarian meal, right, but I'm

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<v Speaker 1>not satisfied, and so I'm going to eat more and

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<v Speaker 1>the quantity of the food, the calorie density does matter,

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<v Speaker 1>so just because you know, we're not saying you should

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<v Speaker 1>count calories and you need to restrict your calories. We

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00:20:59.599 --> 00:21:02.759
<v Speaker 1>can over eat and I set that in fast East repeat.

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<v Speaker 1>Just because we don't count calories, it doesn't mean calories

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<v Speaker 1>don't count in the way of if you put in

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<v Speaker 1>more fuel, your body's going to store it. Right, there's

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<v Speaker 1>no free fuel. None of them are free. You know,

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<v Speaker 1>we've had the periods of time where it's like, oh,

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<v Speaker 1>if you eat low carb, you can eat as much

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<v Speaker 1>as you want because low carb feods foods are free,

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<v Speaker 1>or the whole low fat era as long as you're

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<v Speaker 1>not eating fat, everything else is free. Or now it's protein,

395
00:21:28.559 --> 00:21:32.680
<v Speaker 1>eat all the protein you want, it's free. Nothing is free, right,

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<v Speaker 1>So you want to eat foods that make you feel

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<v Speaker 1>satisfied without those really calorie dempse foods. For me, it's

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<v Speaker 1>butter cream and cheese. Those are the ones that when

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<v Speaker 1>I freely eat too much of them. Ice cream, those

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<v Speaker 1>are the things that I can tell make a difference

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<v Speaker 1>for me, not in a good way. Right, Yeah, all right,

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<v Speaker 1>now it's time for our segment called what's your Why.

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<v Speaker 1>Most of us have a weight loss in mind when

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<v Speaker 1>we start intermitting fasting, and that is a great reason

405
00:22:00.799 --> 00:22:03.039
<v Speaker 1>to begin, But there is so much more to what

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<v Speaker 1>intermittent fasting can do for us beyond weight loss, and

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<v Speaker 1>I genuinely believe that when your why is deeper than

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<v Speaker 1>weight loss alone, you're more likely to find long term

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<v Speaker 1>success and view intermittent fasting as a lifestyle.

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<v Speaker 2>So this week we have a wife from Selene. Selene

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<v Speaker 2>wrote well. She titled her post or DDD plus if

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00:22:25.720 --> 00:22:30.839
<v Speaker 2>plus me equals power potion love it. My why was

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<v Speaker 2>at first weight loss, like probably most of the people

414
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<v Speaker 2>who chose the I of lifestyle weight loss, not for

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00:22:36.880 --> 00:22:40.319
<v Speaker 2>esthetic but for feeling better in my body. This tummy

416
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<v Speaker 2>I developed over the last two to three years and

417
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<v Speaker 2>not being able to move the same as when my

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<v Speaker 2>weight was kind of under control. That was my first why.

419
00:22:48.640 --> 00:22:50.960
<v Speaker 2>But after almost two months of living it, I must

420
00:22:50.960 --> 00:22:54.799
<v Speaker 2>say that this why has changed. I can see now

421
00:22:54.839 --> 00:22:57.960
<v Speaker 2>how much food was dictating my life. I was afraid

422
00:22:58.000 --> 00:23:01.759
<v Speaker 2>of food, and my diet brain would constantly direct my choices.

423
00:23:02.240 --> 00:23:05.880
<v Speaker 2>I was rarely eating guilt free. Looking back now makes

424
00:23:05.880 --> 00:23:08.599
<v Speaker 2>me realize how much I was chained by all of

425
00:23:08.640 --> 00:23:12.079
<v Speaker 2>the negative thoughts around feeding my body. My mind is

426
00:23:12.160 --> 00:23:15.799
<v Speaker 2>now unchained and I am back in charge. Knowing that

427
00:23:15.839 --> 00:23:17.920
<v Speaker 2>I could eat what I want during my windows has

428
00:23:17.960 --> 00:23:20.920
<v Speaker 2>been a real game changer. I choose real food because

429
00:23:20.960 --> 00:23:23.759
<v Speaker 2>I enjoyed them. Thank you to the taste buds for

430
00:23:23.839 --> 00:23:28.400
<v Speaker 2>resetting I eat the right quantity. Thank you for regaining

431
00:23:28.480 --> 00:23:32.680
<v Speaker 2>my ability to recognize satiety. I listen to my hunger calls,

432
00:23:32.880 --> 00:23:35.480
<v Speaker 2>which are always in line with my windows. Thank you

433
00:23:35.559 --> 00:23:40.079
<v Speaker 2>for having regained the capacity to recognize real hunger. Being

434
00:23:40.119 --> 00:23:42.720
<v Speaker 2>back in charge and knowing that I'm capable of making

435
00:23:42.720 --> 00:23:45.799
<v Speaker 2>the good choices for my body is actually my real

436
00:23:45.839 --> 00:23:48.839
<v Speaker 2>Why now? Thank you again and again for having shared

437
00:23:48.880 --> 00:23:51.640
<v Speaker 2>with the world the tools that make this possible for

438
00:23:51.799 --> 00:23:52.400
<v Speaker 2>me today.

439
00:23:52.759 --> 00:23:55.640
<v Speaker 1>I love that fooling. That is beautiful, all right?

440
00:23:55.680 --> 00:23:58.920
<v Speaker 2>So we have a question from D in Oklahoma. D wrote,

441
00:23:59.000 --> 00:24:02.240
<v Speaker 2>hygienis Sherry Briend recently guided me to the Fast Feast

442
00:24:02.319 --> 00:24:05.359
<v Speaker 2>repeat book and podcast. I thought I had been intermint

443
00:24:05.359 --> 00:24:07.680
<v Speaker 2>and fasting, but I learned that I had never done

444
00:24:07.759 --> 00:24:11.000
<v Speaker 2>a clean fast. After a little heartache that I could

445
00:24:11.039 --> 00:24:14.640
<v Speaker 2>no longer have my yummy bubble waters or Celsius to

446
00:24:14.680 --> 00:24:16.960
<v Speaker 2>get me powered up before my workouts in the morning,

447
00:24:17.359 --> 00:24:20.000
<v Speaker 2>I have accepted black coffee as my source of caffeine,

448
00:24:20.079 --> 00:24:23.960
<v Speaker 2>and I am trying to embrace the boredness. I feel

449
00:24:24.039 --> 00:24:26.160
<v Speaker 2>like the clean fast has been such a game changer,

450
00:24:26.440 --> 00:24:29.039
<v Speaker 2>and I'm eager to share and encourage everyone around me

451
00:24:29.079 --> 00:24:32.640
<v Speaker 2>about the health benefits of intermittent fasting. I'm a forty

452
00:24:32.720 --> 00:24:35.359
<v Speaker 2>year old woman who's five foot eight and around one

453
00:24:35.440 --> 00:24:38.400
<v Speaker 2>hundred and fifty five pounds. I have an athletic build,

454
00:24:38.480 --> 00:24:41.599
<v Speaker 2>and I live a fit and active lifestyle, working out

455
00:24:41.640 --> 00:24:46.680
<v Speaker 2>five times a week with high intensity interval training, spin, yoga,

456
00:24:46.720 --> 00:24:49.759
<v Speaker 2>and weight training. I also have two young children who

457
00:24:49.839 --> 00:24:53.279
<v Speaker 2>keep me running my question. After encouraging my husband to

458
00:24:53.359 --> 00:24:55.559
<v Speaker 2>join me in this healthy lifestyle with the benefits of

459
00:24:55.599 --> 00:24:57.799
<v Speaker 2>weight loss, he wanted to do some research of his own,

460
00:24:57.799 --> 00:25:00.000
<v Speaker 2>and he came across an article from twenty twenty four

461
00:25:00.079 --> 00:25:03.440
<v Speaker 2>or where the American Heart Association said it linked an

462
00:25:03.440 --> 00:25:07.039
<v Speaker 2>eight hour eating window slash intermint and fasting to a

463
00:25:07.119 --> 00:25:10.720
<v Speaker 2>ninety one percent higher risk and cardiovascular death. It did say

464
00:25:10.720 --> 00:25:13.559
<v Speaker 2>that short term there were health benefits to intermint fasting,

465
00:25:13.839 --> 00:25:17.039
<v Speaker 2>so he's not completely off board. This article is very

466
00:25:17.039 --> 00:25:19.799
<v Speaker 2>disheartening to me because ultimately I hope to live a

467
00:25:19.880 --> 00:25:22.319
<v Speaker 2>very long, healthy and mobile life, and I guess I

468
00:25:22.440 --> 00:25:24.839
<v Speaker 2>just wanted to hear your thoughts on the research and

469
00:25:24.920 --> 00:25:28.240
<v Speaker 2>maybe some encouragement. Thank you, ladies for all you do

470
00:25:28.279 --> 00:25:31.279
<v Speaker 2>to help guide all of us fasters on our intermint

471
00:25:31.400 --> 00:25:32.440
<v Speaker 2>fasting journeys.

472
00:25:33.759 --> 00:25:37.160
<v Speaker 1>All right, so this is something we definitely talked about

473
00:25:37.240 --> 00:25:40.039
<v Speaker 1>a lot. Episode fifty eight, we went through it in

474
00:25:40.079 --> 00:25:41.839
<v Speaker 1>great detail. So we put a link to that in

475
00:25:41.880 --> 00:25:44.240
<v Speaker 1>the show note. So go to episode fifty eight and

476
00:25:44.319 --> 00:25:46.319
<v Speaker 1>listen to it. And I know this is going to

477
00:25:46.359 --> 00:25:47.720
<v Speaker 1>pop up, by the way, Sherry, I don't know if

478
00:25:47.720 --> 00:25:51.440
<v Speaker 1>you saw it in community yesterday, someone's made another paper

479
00:25:51.480 --> 00:25:55.079
<v Speaker 1>out of this data. Here's what's happened. Here's some data

480
00:25:55.119 --> 00:25:58.960
<v Speaker 1>that they gathered. Okay, they gathered this data like in

481
00:25:59.880 --> 00:26:01.799
<v Speaker 1>I don't know how long ago it was. It was

482
00:26:02.400 --> 00:26:05.200
<v Speaker 1>a long time ago. They gathered some data where people

483
00:26:05.200 --> 00:26:10.319
<v Speaker 1>did two surveys about what they ate the day before. Okay,

484
00:26:11.720 --> 00:26:14.799
<v Speaker 1>think about that for a minute. People did a survey

485
00:26:14.920 --> 00:26:18.599
<v Speaker 1>about what they ate the day before, and then they

486
00:26:18.640 --> 00:26:22.039
<v Speaker 1>did another one two weeks later. So they did two

487
00:26:22.119 --> 00:26:26.240
<v Speaker 1>surveys I don't know, fifteen years ago about what they

488
00:26:26.440 --> 00:26:30.279
<v Speaker 1>ate on the previous day. Now, think about how many

489
00:26:30.279 --> 00:26:33.400
<v Speaker 1>previous days you might have had. What day you're answering that.

490
00:26:34.000 --> 00:26:36.680
<v Speaker 1>But they took all that data and they followed these

491
00:26:36.720 --> 00:26:39.319
<v Speaker 1>people later to see what kind of health issues they

492
00:26:39.319 --> 00:26:41.519
<v Speaker 1>were having. And then they said, wonder if we could

493
00:26:41.519 --> 00:26:44.680
<v Speaker 1>make some connections based on what they ate two days

494
00:26:44.920 --> 00:26:47.440
<v Speaker 1>back fifteen years ago. And I could be wrong about

495
00:26:47.480 --> 00:26:49.559
<v Speaker 1>that the number of years I'm just trying to remember,

496
00:26:50.240 --> 00:26:53.680
<v Speaker 1>but let's see if we can find any commonalities. And

497
00:26:53.720 --> 00:26:56.960
<v Speaker 1>of course we all know intermittent fasting is getting a

498
00:26:57.000 --> 00:27:00.720
<v Speaker 1>lot of buzz. People are interested in it, like, oh, look,

499
00:27:01.079 --> 00:27:03.359
<v Speaker 1>we can see how much these people, how many meals

500
00:27:03.400 --> 00:27:06.279
<v Speaker 1>they said they ate, and we could use that. And

501
00:27:06.319 --> 00:27:10.119
<v Speaker 1>so that's what they did. And basically what they found

502
00:27:10.240 --> 00:27:12.920
<v Speaker 1>is the people who on the two prior days reported

503
00:27:12.960 --> 00:27:17.799
<v Speaker 1>they ate fewer meals had some sketchy health outcomes. But

504
00:27:17.880 --> 00:27:20.359
<v Speaker 1>I want you to understand something that is so important.

505
00:27:21.079 --> 00:27:23.640
<v Speaker 1>Skipping a meal is not the same as fasting. And

506
00:27:23.680 --> 00:27:26.200
<v Speaker 1>I actually talked about this in twenty eight day fast

507
00:27:26.200 --> 00:27:28.880
<v Speaker 1>Start day by day in the negative Nelly's section, because

508
00:27:28.880 --> 00:27:30.720
<v Speaker 1>even when I wrote that, there were people using this

509
00:27:30.880 --> 00:27:34.359
<v Speaker 1>data set to say stuff about what that data set showed.

510
00:27:35.400 --> 00:27:41.400
<v Speaker 1>This was not a fasting study. They were not fasting.

511
00:27:42.240 --> 00:27:44.960
<v Speaker 1>And I tell this story in twenty eight day fast

512
00:27:44.960 --> 00:27:47.960
<v Speaker 1>start day by day. I have a friend who told

513
00:27:47.960 --> 00:27:51.200
<v Speaker 1>me she's like, I do that fasting thing like you're doing.

514
00:27:51.400 --> 00:27:53.039
<v Speaker 1>I'm like, oh, tell me about it. She's like, well,

515
00:27:53.079 --> 00:27:55.880
<v Speaker 1>I really just pretty much only eat dinner. Okay, So

516
00:27:55.920 --> 00:27:58.599
<v Speaker 1>if you asked her to fill out a survey, she

517
00:27:58.640 --> 00:28:01.079
<v Speaker 1>would say she didn't eat because she didn't eat lunch

518
00:28:01.160 --> 00:28:03.240
<v Speaker 1>and she only ate dinners. That sounds like she's eating

519
00:28:03.240 --> 00:28:06.279
<v Speaker 1>one meal a day, right, Well, guess what though, she

520
00:28:06.440 --> 00:28:10.039
<v Speaker 1>starts her morning with green juice. First thing in the morning,

521
00:28:10.039 --> 00:28:13.400
<v Speaker 1>she's drinking green juice. Then all day long she put

522
00:28:13.559 --> 00:28:16.759
<v Speaker 1>lemon in her water, she might have herbal tea, she

523
00:28:16.880 --> 00:28:20.119
<v Speaker 1>might have a smoothie, and then she only eats dinner.

524
00:28:21.000 --> 00:28:24.960
<v Speaker 1>So is she fasting sherry? Absolutely not, not even a

525
00:28:25.000 --> 00:28:28.440
<v Speaker 1>little bit. She's putting stuff into her body all day long.

526
00:28:28.960 --> 00:28:31.359
<v Speaker 1>But if she had done a survey about what she

527
00:28:31.680 --> 00:28:35.359
<v Speaker 1>ate the day before, she only ate one meal. So

528
00:28:37.359 --> 00:28:41.359
<v Speaker 1>that's why this is so confusing. You can only make

529
00:28:41.559 --> 00:28:46.599
<v Speaker 1>conclusions about fasting if someone is fasting, and if you're

530
00:28:46.640 --> 00:28:49.720
<v Speaker 1>not fast and clean, like you couldn't go in and

531
00:28:49.759 --> 00:28:53.960
<v Speaker 1>have fasted surgery after having green juice and smoothies and

532
00:28:54.039 --> 00:28:56.960
<v Speaker 1>lemon in your water. They would be like, you're not fasting.

533
00:28:57.559 --> 00:28:59.680
<v Speaker 1>And so I think it is really really doing a

534
00:28:59.680 --> 00:29:03.599
<v Speaker 1>disc nervous to the entire world to say that this

535
00:29:03.799 --> 00:29:06.839
<v Speaker 1>is anything to do with fasting because those people were

536
00:29:06.839 --> 00:29:09.960
<v Speaker 1>not fasting. Maybe they had coffee with creamer in it

537
00:29:10.000 --> 00:29:13.240
<v Speaker 1>all morning. They're not eating breakfast, but they're having coffee

538
00:29:13.240 --> 00:29:16.680
<v Speaker 1>with creamer. We don't know. Just because you're eating all

539
00:29:16.680 --> 00:29:19.240
<v Speaker 1>of your solid food within a window of time does

540
00:29:19.279 --> 00:29:23.480
<v Speaker 1>not mean you're fasting. And so take all of this

541
00:29:23.559 --> 00:29:25.519
<v Speaker 1>with the grain of salt when you see it, really

542
00:29:25.519 --> 00:29:28.960
<v Speaker 1>look at what they were doing and were they actually fasting.

543
00:29:29.039 --> 00:29:32.279
<v Speaker 1>Like if they said we randomized people too fasting and

544
00:29:32.319 --> 00:29:34.960
<v Speaker 1>told them to fast clean and eat one meal a

545
00:29:35.039 --> 00:29:36.720
<v Speaker 1>day and we follow them for eight years and they

546
00:29:36.759 --> 00:29:39.720
<v Speaker 1>all had heart attacks, well that would be a better study.

547
00:29:39.799 --> 00:29:41.559
<v Speaker 1>I mean, I don't think that's what would happen, but

548
00:29:42.559 --> 00:29:45.000
<v Speaker 1>that would have been you know, they were actually fasting.

549
00:29:45.440 --> 00:29:47.359
<v Speaker 1>But we don't even know if what those people did

550
00:29:47.359 --> 00:29:50.759
<v Speaker 1>the day before was what they do all the time, right,

551
00:29:50.759 --> 00:29:51.440
<v Speaker 1>I just don't.

552
00:29:51.319 --> 00:29:54.440
<v Speaker 2>Know that somebody decided and this was not a peer

553
00:29:54.480 --> 00:29:57.640
<v Speaker 2>reviewed research, This was like an.

554
00:29:57.880 --> 00:30:01.759
<v Speaker 1>Inhines data is what it called the n H A

555
00:30:02.039 --> 00:30:03.759
<v Speaker 1>N E S whatever that stands for.

556
00:30:04.319 --> 00:30:09.400
<v Speaker 2>So basically what they asked people, what did you do

557
00:30:09.480 --> 00:30:10.240
<v Speaker 2>for these two days?

558
00:30:10.319 --> 00:30:10.480
<v Speaker 1>Right?

559
00:30:11.000 --> 00:30:16.079
<v Speaker 2>And then if these people said, oh, well, I didn't

560
00:30:16.119 --> 00:30:20.119
<v Speaker 2>eat all day until dinner time, they called that intermittent fasting.

561
00:30:20.960 --> 00:30:24.960
<v Speaker 2>But that's not intermittent fasting. That's more like intermint eating.

562
00:30:26.079 --> 00:30:29.400
<v Speaker 2>And you're missing all the benefits of fasting. I guarantee

563
00:30:29.440 --> 00:30:32.240
<v Speaker 2>you these people were not clean fasting all day. Right.

564
00:30:32.440 --> 00:30:37.720
<v Speaker 2>We also don't know what was their health to begin with.

565
00:30:38.200 --> 00:30:40.720
<v Speaker 2>Are they smoking all day? Are they smoking all day

566
00:30:40.759 --> 00:30:43.880
<v Speaker 2>and eating drinking sugary, creamy coffee all day? Because let

567
00:30:43.880 --> 00:30:46.480
<v Speaker 2>me tell you, I work with a girl. I watched

568
00:30:46.480 --> 00:30:50.400
<v Speaker 2>her the other day. I about fell down, like about literary,

569
00:30:50.519 --> 00:30:53.640
<v Speaker 2>just was like what is happening? Watched her put sugar

570
00:30:53.720 --> 00:30:56.400
<v Speaker 2>in her coffee. This is at three o'clock in the morning.

571
00:30:57.240 --> 00:31:00.200
<v Speaker 2>She's sitting at her desk at the Narses station. Got

572
00:31:00.200 --> 00:31:04.000
<v Speaker 2>a cup of coffee. She pulls a bottle of coffee

573
00:31:04.000 --> 00:31:07.480
<v Speaker 2>mate powder out of her bag and she puts in

574
00:31:07.519 --> 00:31:11.680
<v Speaker 2>like four heaping teaspoons into a little twelve ounce maybe

575
00:31:11.680 --> 00:31:14.759
<v Speaker 2>coffee cup. And then she has a container of sugar

576
00:31:14.839 --> 00:31:19.079
<v Speaker 2>that she just poured freely into the coffee and started

577
00:31:19.160 --> 00:31:21.119
<v Speaker 2>up and started drinking it. And I'm like, what are

578
00:31:21.160 --> 00:31:27.519
<v Speaker 2>you doing? I mean, so she doesn't eat all night

579
00:31:27.559 --> 00:31:31.359
<v Speaker 2>at work? Is she fasting? Absolutely not, But if you asked.

580
00:31:31.200 --> 00:31:35.200
<v Speaker 1>Her she would say she hadn't eaten, but she exactly eating, Yeah,

581
00:31:35.279 --> 00:31:36.759
<v Speaker 1>exactly exactly.

582
00:31:36.839 --> 00:31:39.799
<v Speaker 2>And I also know, you know she's gone outside and

583
00:31:39.839 --> 00:31:43.640
<v Speaker 2>having smoke breaks too, so who knows what her metabolic

584
00:31:43.720 --> 00:31:47.519
<v Speaker 2>health looks like. And the end thing, I mean, the

585
00:31:47.880 --> 00:31:51.599
<v Speaker 2>takeaway is she's not an intermittent faster. But this study

586
00:31:51.880 --> 00:31:54.880
<v Speaker 2>would have said this person only eats once a day,

587
00:31:55.519 --> 00:31:59.079
<v Speaker 2>she's an intermittent faster, and that is that's false, right,

588
00:31:59.559 --> 00:32:03.039
<v Speaker 2>you know, it's just not accurate. So I put a

589
00:32:03.079 --> 00:32:05.480
<v Speaker 2>bunch of links in show notes and I added one

590
00:32:05.519 --> 00:32:11.240
<v Speaker 2>to Sherry awesome. And these are basically rebuttals from experts,

591
00:32:11.599 --> 00:32:17.799
<v Speaker 2>from cardiologists, from fasting researchers like Christa Verity, Jason Fung.

592
00:32:18.400 --> 00:32:22.920
<v Speaker 2>Christopher Gardner has a rebuttal in one of these, and

593
00:32:23.559 --> 00:32:27.279
<v Speaker 2>they really tell you the problem with this and how

594
00:32:27.640 --> 00:32:31.559
<v Speaker 2>people jump to conclusions, and you know how it's just

595
00:32:31.559 --> 00:32:36.920
<v Speaker 2>sort of a retrospective observational study and you cannot establish

596
00:32:37.039 --> 00:32:39.960
<v Speaker 2>causation with this. There's just so many flaws in this,

597
00:32:40.119 --> 00:32:43.000
<v Speaker 2>and so take a look at those that we've linked

598
00:32:43.039 --> 00:32:45.960
<v Speaker 2>in there. You can show them to your husband. Bottom

599
00:32:46.000 --> 00:32:48.960
<v Speaker 2>line is, if he doesn't want to be an intermittent faster,

600
00:32:49.119 --> 00:32:51.079
<v Speaker 2>he will find all the data out there that he

601
00:32:51.119 --> 00:32:53.680
<v Speaker 2>wants to that says why he shouldn't be one.

602
00:32:54.000 --> 00:32:54.960
<v Speaker 1>Yeah, that's true.

603
00:32:55.480 --> 00:32:57.519
<v Speaker 2>So I mean just kind of take it with a

604
00:32:57.559 --> 00:32:59.880
<v Speaker 2>grain of salt. If he gives you pushback, he's probably

605
00:33:00.119 --> 00:33:03.440
<v Speaker 2>not really wanting to be an Internet faster. And unfortunately

606
00:33:03.480 --> 00:33:06.440
<v Speaker 2>that's not something that we can, you know, make people do.

607
00:33:06.559 --> 00:33:08.559
<v Speaker 2>If they don't want to, they have to buy in.

608
00:33:08.920 --> 00:33:11.400
<v Speaker 1>And what I've added in the show notes was actually

609
00:33:11.519 --> 00:33:14.119
<v Speaker 1>not a rebuttal. It was a study from twenty twenty

610
00:33:14.119 --> 00:33:17.279
<v Speaker 1>four and it was an actual study where people were

611
00:33:17.279 --> 00:33:20.720
<v Speaker 1>doing intermittent fasting. They weren't just like looking at reported

612
00:33:20.799 --> 00:33:24.839
<v Speaker 1>data from sixteen years ago. And they found in their

613
00:33:24.920 --> 00:33:29.839
<v Speaker 1>study that intermittent fasting improves cardiovascular risk factors. So it's

614
00:33:29.880 --> 00:33:32.839
<v Speaker 1>in there. And this is a direct quote from the study,

615
00:33:33.279 --> 00:33:38.960
<v Speaker 1>directly from a study about cardiovascular help and intermittent fasting. Quote.

616
00:33:39.160 --> 00:33:44.079
<v Speaker 1>Intermittent fasting has shown positive effects on numerous cardiovascular risk factors,

617
00:33:44.640 --> 00:33:49.720
<v Speaker 1>and a second quote says the primary efficacy endpoint was

618
00:33:49.799 --> 00:33:53.680
<v Speaker 1>significantly greater in the intermittent fasting group compared with the

619
00:33:53.680 --> 00:33:55.880
<v Speaker 1>control group, So they were better at the end of

620
00:33:55.880 --> 00:33:58.480
<v Speaker 1>the study four weeks. They did it for four weeks.

621
00:33:58.519 --> 00:34:01.319
<v Speaker 2>Well, and what's funny is that the American Heart Association

622
00:34:02.640 --> 00:34:08.199
<v Speaker 2>released something in November eighteenth, twenty twenty one that said

623
00:34:08.239 --> 00:34:12.840
<v Speaker 2>intermittent fasting may protect the heart by controlling inflammation. Right,

624
00:34:13.480 --> 00:34:20.840
<v Speaker 2>so basically, whatever information comes out, they publish it. I

625
00:34:20.880 --> 00:34:23.239
<v Speaker 2>don't know that they have a solid stance on this,

626
00:34:24.000 --> 00:34:26.239
<v Speaker 2>So it's one of those things I just really would

627
00:34:26.400 --> 00:34:31.639
<v Speaker 2>encourage you to do your research and the methodology.

628
00:34:32.159 --> 00:34:34.679
<v Speaker 1>Yes, how did they come to this conclusion? Was it

629
00:34:34.920 --> 00:34:38.760
<v Speaker 1>actually fasting? That's the main thing. And so I'm so

630
00:34:38.800 --> 00:34:41.719
<v Speaker 1>irritated that it's come back out again. They've published another

631
00:34:41.840 --> 00:34:47.920
<v Speaker 1>paper with the same data. Stop publishing got data again?

632
00:34:49.119 --> 00:34:51.760
<v Speaker 1>Right anyway, And then it gets a lot of attention

633
00:34:51.800 --> 00:34:55.119
<v Speaker 1>and they'd be like, oh my god, you're gonna die.

634
00:34:55.800 --> 00:34:59.199
<v Speaker 2>Yeah. Yeah, it's frustrating, and it comes up a lot,

635
00:34:59.400 --> 00:35:02.599
<v Speaker 2>and things like this will continue to come up, and

636
00:35:03.039 --> 00:35:06.239
<v Speaker 2>you know, I also linked an episode of this podcast

637
00:35:06.519 --> 00:35:10.119
<v Speaker 2>where we really kind of dug into when this was released,

638
00:35:10.880 --> 00:35:13.519
<v Speaker 2>and then we talked a lot about how to dig

639
00:35:13.559 --> 00:35:19.280
<v Speaker 2>into research studies and determine how the research was conducted.

640
00:35:19.760 --> 00:35:23.480
<v Speaker 2>You know, how valid is it, what parameters were used,

641
00:35:23.840 --> 00:35:26.480
<v Speaker 2>who was doing it, who paid for it, that sort

642
00:35:26.559 --> 00:35:26.920
<v Speaker 2>of thing.

643
00:35:27.360 --> 00:35:30.519
<v Speaker 1>Never read the interpretation of the study. Go read the study.

644
00:35:31.000 --> 00:35:35.320
<v Speaker 1>Read the study, see who funded it also. But when

645
00:35:35.360 --> 00:35:37.639
<v Speaker 1>you read the study, like I can remember when I

646
00:35:37.679 --> 00:35:40.320
<v Speaker 1>was teaching my fourth grade gifted kids about how to

647
00:35:40.360 --> 00:35:42.599
<v Speaker 1>do about the scientific method and how to ask a

648
00:35:42.679 --> 00:35:45.559
<v Speaker 1>question answer it. I was also doing some research for

649
00:35:45.920 --> 00:35:47.519
<v Speaker 1>I guess it was when I was writing. I don't

650
00:35:47.559 --> 00:35:48.880
<v Speaker 1>know what it was for, but anyway, I was doing

651
00:35:48.880 --> 00:35:51.559
<v Speaker 1>some research about food. I always say them, but this

652
00:35:51.679 --> 00:35:55.800
<v Speaker 1>is years and years ago. They did a terrible study

653
00:35:55.800 --> 00:35:59.119
<v Speaker 1>design where the groups were doing totally different things, and

654
00:35:59.159 --> 00:36:01.559
<v Speaker 1>I'm like, all right, fourth graders, let me tell you

655
00:36:01.599 --> 00:36:03.639
<v Speaker 1>these different groups. And I read to them about the

656
00:36:03.639 --> 00:36:06.920
<v Speaker 1>groups and They're like, what, they didn't control their variables?

657
00:36:07.039 --> 00:36:07.199
<v Speaker 3>Right?

658
00:36:07.199 --> 00:36:07.440
<v Speaker 1>See?

659
00:36:07.440 --> 00:36:09.400
<v Speaker 2>I think were time third or fourth grade that you

660
00:36:09.440 --> 00:36:11.000
<v Speaker 2>have to control your variable.

661
00:36:10.760 --> 00:36:14.360
<v Speaker 1>Right, And they didn't, like, they did not control the variables.

662
00:36:14.679 --> 00:36:17.679
<v Speaker 1>And so the fourth graders were able to find the

663
00:36:17.719 --> 00:36:21.280
<v Speaker 1>flaws in the paper that I read to them, the methodology.

664
00:36:21.320 --> 00:36:24.480
<v Speaker 1>They're like, no, no, no, no. And it's really really,

665
00:36:24.679 --> 00:36:28.719
<v Speaker 1>really hard to control variables in people, right, because you

666
00:36:28.800 --> 00:36:31.159
<v Speaker 1>changed one thing and something else changes that you weren't expecting.

667
00:36:31.239 --> 00:36:33.800
<v Speaker 1>Like I was listening to Kevin Hall, he's the one

668
00:36:33.800 --> 00:36:37.079
<v Speaker 1>who did the ultra processed foods research. He did the

669
00:36:37.440 --> 00:36:40.840
<v Speaker 1>Biggest Loser study. He's done some really really good research,

670
00:36:41.480 --> 00:36:44.400
<v Speaker 1>and he was talking about all of his studies, and

671
00:36:44.639 --> 00:36:47.519
<v Speaker 1>he talking about his own studies tells you the flaws

672
00:36:47.519 --> 00:36:51.280
<v Speaker 1>in them, because unexpectedly here was another variable they trying

673
00:36:51.360 --> 00:36:54.280
<v Speaker 1>to control for these. But then oops, remember how I

674
00:36:54.320 --> 00:36:57.880
<v Speaker 1>talked a minute ago about how dry food isn't dissatisfying

675
00:36:58.280 --> 00:37:01.800
<v Speaker 1>in the ultra processed food research. Barbara Rolls, who's done

676
00:37:01.800 --> 00:37:05.239
<v Speaker 1>a lot of research on satiety, said, wait a minute, Kevin,

677
00:37:05.800 --> 00:37:08.239
<v Speaker 1>you gay you know where the ultra processed diets more

678
00:37:08.280 --> 00:37:10.559
<v Speaker 1>of the dry food. And he's like, well, I don't know,

679
00:37:10.639 --> 00:37:14.519
<v Speaker 1>maybe so, and said that's a variable that you can't

680
00:37:14.559 --> 00:37:17.599
<v Speaker 1>account for. So the best you try to do, you're

681
00:37:17.639 --> 00:37:21.280
<v Speaker 1>still going to have things that are confounding the results.

682
00:37:21.800 --> 00:37:26.559
<v Speaker 2>Well, and any nutrition research done like this is inherently

683
00:37:26.639 --> 00:37:32.599
<v Speaker 2>flawed unless you have your participants in a controlled environment

684
00:37:33.719 --> 00:37:35.559
<v Speaker 2>where you are feeding them.

685
00:37:35.440 --> 00:37:37.480
<v Speaker 1>Which Kevin was doing. They were doing that.

686
00:37:37.760 --> 00:37:41.920
<v Speaker 2>Right, and they don't have access to food. When you're

687
00:37:42.000 --> 00:37:45.800
<v Speaker 2>just pulling people and you're asking to fill out surveys

688
00:37:46.000 --> 00:37:53.000
<v Speaker 2>and you're taking information that way, people inherently misreport what

689
00:37:53.039 --> 00:37:57.440
<v Speaker 2>they've eaten, how much activity they've done, the intensity of

690
00:37:57.480 --> 00:38:00.760
<v Speaker 2>their activity. You know, all of that is so variable.

691
00:38:00.880 --> 00:38:04.519
<v Speaker 2>And then there's just human flaw in there in that

692
00:38:04.639 --> 00:38:09.119
<v Speaker 2>people forget or they think they ate this much, but

693
00:38:09.159 --> 00:38:11.880
<v Speaker 2>they didn't really measure it, and they have no idea

694
00:38:11.960 --> 00:38:15.000
<v Speaker 2>what a serving of nuts is. You know, it's like

695
00:38:15.400 --> 00:38:17.440
<v Speaker 2>how many servings of nuts did you eat this week?

696
00:38:17.480 --> 00:38:20.159
<v Speaker 2>And this person thinks, okay, well I ate nuts three times,

697
00:38:20.199 --> 00:38:22.760
<v Speaker 2>so I had three servings of nuts. But were they

698
00:38:22.800 --> 00:38:25.159
<v Speaker 2>eating a cup of nuts every time they ate, because

699
00:38:25.199 --> 00:38:29.679
<v Speaker 2>I'd be twelve servings of nuts, right. So there's inherent

700
00:38:29.760 --> 00:38:33.639
<v Speaker 2>flaws built into so many research studies unless they're in

701
00:38:33.679 --> 00:38:35.559
<v Speaker 2>a controlled lab environment.

702
00:38:35.920 --> 00:38:39.599
<v Speaker 1>And even Kevin Hall in the controlled lab environment can

703
00:38:39.639 --> 00:38:41.639
<v Speaker 1>go back and look at every study and say, here's

704
00:38:41.760 --> 00:38:44.840
<v Speaker 1>the little flaw there that you figured out As you

705
00:38:44.880 --> 00:38:47.920
<v Speaker 1>go you realize, oh, that was different even though we tried,

706
00:38:48.159 --> 00:38:51.199
<v Speaker 1>it's impossible to keep everything the same except for one

707
00:38:51.239 --> 00:38:54.079
<v Speaker 1>thing with humans. All right, we have a question sent

708
00:38:54.199 --> 00:38:57.199
<v Speaker 1>in by Beth. Hello, ladies. I have been a dedicated

709
00:38:57.199 --> 00:39:00.639
<v Speaker 1>intermitten faster since November of twenty twenty four, after discovering

710
00:39:00.800 --> 00:39:03.639
<v Speaker 1>your podcast on my loser app. Then I read Fast

711
00:39:03.639 --> 00:39:06.719
<v Speaker 1>Feast Repeat and delayed on tonight. I've lost and kept

712
00:39:06.800 --> 00:39:09.639
<v Speaker 1>off twenty five pounds since then. I am fifty five

713
00:39:09.719 --> 00:39:12.199
<v Speaker 1>years old, five foot five, and I currently weigh one

714
00:39:12.280 --> 00:39:15.360
<v Speaker 1>hundred and thirty nine pounds. I was a hardcore five

715
00:39:15.400 --> 00:39:17.840
<v Speaker 1>hour window for a year plus, but I've loosened up

716
00:39:17.840 --> 00:39:20.719
<v Speaker 1>a bit five to eight hours, and I've stayed steady

717
00:39:20.800 --> 00:39:23.639
<v Speaker 1>at one thirty eight to one forty two. I'd like

718
00:39:23.719 --> 00:39:26.039
<v Speaker 1>to be in the lower one thirties eventually, and I

719
00:39:26.119 --> 00:39:28.239
<v Speaker 1>know I need to tighten my window again to do so.

720
00:39:29.000 --> 00:39:31.639
<v Speaker 1>I've listened to every episode of this podcast, and I

721
00:39:31.639 --> 00:39:34.440
<v Speaker 1>don't think this question has ever been answered. You talk

722
00:39:34.480 --> 00:39:36.519
<v Speaker 1>a lot about the five hour window being the sweet

723
00:39:36.559 --> 00:39:39.039
<v Speaker 1>spot for weight loss, and that has certainly been the

724
00:39:39.039 --> 00:39:41.719
<v Speaker 1>case for me. What I don't understand is why you

725
00:39:41.800 --> 00:39:43.840
<v Speaker 1>are both still at a five hour window when you're

726
00:39:43.840 --> 00:39:46.280
<v Speaker 1>in maintenance. I guess I hope that when I get

727
00:39:46.320 --> 00:39:48.760
<v Speaker 1>to maintenance, I might enjoy six to eight hour window

728
00:39:48.800 --> 00:39:51.000
<v Speaker 1>long term, but that does not seem to be the

729
00:39:51.039 --> 00:39:52.920
<v Speaker 1>case for either of you, who have been doing this

730
00:39:52.960 --> 00:39:55.559
<v Speaker 1>for much longer than most of us have. Thanks for

731
00:39:55.599 --> 00:39:58.199
<v Speaker 1>all of your helpful info and for building a community

732
00:39:58.199 --> 00:40:00.239
<v Speaker 1>of intermittent fasters.

733
00:40:00.320 --> 00:40:02.599
<v Speaker 2>For me, this I mean, I don't have a solid

734
00:40:02.639 --> 00:40:05.400
<v Speaker 2>answer for this. I can tell you my experience and

735
00:40:05.440 --> 00:40:08.559
<v Speaker 2>my hunch. Right, Okay, even though when we get to

736
00:40:08.679 --> 00:40:12.880
<v Speaker 2>our goal weight, we still have body fat. Everybody has

737
00:40:12.880 --> 00:40:17.920
<v Speaker 2>body fat, right, So if I wanted to have like

738
00:40:17.960 --> 00:40:20.159
<v Speaker 2>a six to eight hour eating window like you suggest,

739
00:40:20.719 --> 00:40:25.280
<v Speaker 2>I would have to be very, very regimented in my

740
00:40:25.360 --> 00:40:29.239
<v Speaker 2>eating to make sure that I was not eating in

741
00:40:29.400 --> 00:40:32.679
<v Speaker 2>excess of what my body could burn every day, and

742
00:40:32.840 --> 00:40:37.039
<v Speaker 2>I would likely not get into katosis every day, because

743
00:40:37.280 --> 00:40:39.480
<v Speaker 2>we know that you're not going to get into katosis

744
00:40:39.480 --> 00:40:42.440
<v Speaker 2>every day until you burn through all the glycogen from

745
00:40:42.480 --> 00:40:45.159
<v Speaker 2>the food you ate the day before. So the longer

746
00:40:45.199 --> 00:40:47.440
<v Speaker 2>your window and the more you eat, the more glycogen

747
00:40:47.480 --> 00:40:50.280
<v Speaker 2>that you are storing in your liver, and then you

748
00:40:50.360 --> 00:40:55.559
<v Speaker 2>want to fast sufficiently to clear that glycogen and you know,

749
00:40:55.840 --> 00:40:59.360
<v Speaker 2>get into fat burning that day. That's where you get

750
00:40:59.400 --> 00:41:01.840
<v Speaker 2>your good energy from. That's where you get your balanced

751
00:41:01.840 --> 00:41:02.760
<v Speaker 2>blood sugar from.

752
00:41:03.039 --> 00:41:03.800
<v Speaker 1>And then you.

753
00:41:03.719 --> 00:41:07.559
<v Speaker 2>Eat in your eating window. And when you have a

754
00:41:07.599 --> 00:41:13.559
<v Speaker 2>long eating window, we see appetite correction goes away pretty

755
00:41:13.639 --> 00:41:18.519
<v Speaker 2>quickly for people. They start eating two big meals and

756
00:41:18.559 --> 00:41:21.719
<v Speaker 2>then those two big meals become a meal and a

757
00:41:21.760 --> 00:41:24.440
<v Speaker 2>snack and a meal, and they start eating more. They

758
00:41:24.440 --> 00:41:27.840
<v Speaker 2>lose touch with satiety. They start eating things that they'd

759
00:41:27.880 --> 00:41:30.800
<v Speaker 2>never even had a taste for before. While they were

760
00:41:30.800 --> 00:41:33.920
<v Speaker 2>having tighter windows, they start including more desserts in their

761
00:41:33.960 --> 00:41:36.760
<v Speaker 2>window because their window just gets to the point where

762
00:41:36.800 --> 00:41:39.679
<v Speaker 2>it's longer than it needs to be, and you end

763
00:41:39.800 --> 00:41:42.320
<v Speaker 2>up eating foods. When you have a shorter window, You're like,

764
00:41:42.840 --> 00:41:45.559
<v Speaker 2>I have five hours to eat and I'm going to

765
00:41:45.639 --> 00:41:47.920
<v Speaker 2>choose my foods mindfully. I'm gonna choose foods that make

766
00:41:47.960 --> 00:41:50.719
<v Speaker 2>me feel good and support my fast the next day

767
00:41:50.760 --> 00:41:54.400
<v Speaker 2>and whatnot. When you get a longer eating window, it's

768
00:41:54.440 --> 00:41:57.039
<v Speaker 2>just like that more's more kind of thing. You've got

769
00:41:57.039 --> 00:41:58.880
<v Speaker 2>a longer eating windows, so you eat more, but do

770
00:41:58.920 --> 00:42:02.440
<v Speaker 2>you need more? And then you're not flipping the switch,

771
00:42:03.039 --> 00:42:05.400
<v Speaker 2>and then you're more hungry during your fast.

772
00:42:05.440 --> 00:42:06.480
<v Speaker 1>And what ends up.

773
00:42:06.360 --> 00:42:11.679
<v Speaker 2>Happening is eventually that eight hour window becomes a ten,

774
00:42:11.760 --> 00:42:14.599
<v Speaker 2>becomes twelve, and then pretty soon people aren't basting anymore.

775
00:42:15.280 --> 00:42:19.760
<v Speaker 2>And I firmly believe it's because they're not flipping the switch. Yep,

776
00:42:20.239 --> 00:42:22.719
<v Speaker 2>And it gets hard. So when you stick with a

777
00:42:22.760 --> 00:42:25.800
<v Speaker 2>five hour eating window, Now, can you eat more bountiful

778
00:42:25.920 --> 00:42:28.760
<v Speaker 2>in a five hour eating window when you're not in

779
00:42:28.840 --> 00:42:32.480
<v Speaker 2>weight loss mode? Absolutely, but you're still giving your body

780
00:42:32.519 --> 00:42:34.920
<v Speaker 2>time to burn through it and to get takatosis.

781
00:42:34.960 --> 00:42:35.440
<v Speaker 1>Each day.

782
00:42:35.920 --> 00:42:39.639
<v Speaker 2>You're still getting the benefits of, you know, keeping your

783
00:42:39.639 --> 00:42:43.480
<v Speaker 2>insulin low so that you're not battling with insulin resistance,

784
00:42:43.760 --> 00:42:46.840
<v Speaker 2>and that you're having good, you know, maintained blood sugars

785
00:42:46.840 --> 00:42:49.159
<v Speaker 2>for the majority of the day. So you're getting the

786
00:42:49.159 --> 00:42:52.360
<v Speaker 2>benefits of fasting. There's a little more flexibility. You might

787
00:42:52.360 --> 00:42:55.239
<v Speaker 2>have room for dessert more often, you might have more

788
00:42:55.320 --> 00:42:58.039
<v Speaker 2>room to have two meals in a five hour window

789
00:42:58.239 --> 00:43:02.280
<v Speaker 2>some days. So there is flexibility with a five hour window.

790
00:43:02.599 --> 00:43:05.280
<v Speaker 2>And I'm gonna say there's probably more flexibility with a

791
00:43:05.320 --> 00:43:07.519
<v Speaker 2>five hour window than there is an eight hour window.

792
00:43:08.199 --> 00:43:10.800
<v Speaker 2>That is why I shifted to a five hour window.

793
00:43:11.079 --> 00:43:14.000
<v Speaker 2>I originally lost my weight with about an eight hour

794
00:43:14.000 --> 00:43:17.800
<v Speaker 2>eating window. I was dieting a night eight hour window.

795
00:43:18.519 --> 00:43:21.320
<v Speaker 2>When I got to maintenance, I started to see some

796
00:43:21.360 --> 00:43:24.480
<v Speaker 2>weight regain, and I shifted to a five hour eating window.

797
00:43:24.559 --> 00:43:26.239
<v Speaker 2>What I found out was that is where I got

798
00:43:26.239 --> 00:43:30.239
<v Speaker 2>food freedom. That is where I got to stop, you know,

799
00:43:30.719 --> 00:43:34.280
<v Speaker 2>really having stress over can I eat this, is this

800
00:43:34.360 --> 00:43:36.719
<v Speaker 2>going to cause me to gain weight? Or whatever I

801
00:43:36.800 --> 00:43:39.360
<v Speaker 2>eat in my five hour window, I eat to satiety.

802
00:43:39.599 --> 00:43:42.119
<v Speaker 2>I choose great whole foods most of the time, and

803
00:43:42.119 --> 00:43:44.159
<v Speaker 2>then I don't worry about it and I let the

804
00:43:44.199 --> 00:43:45.679
<v Speaker 2>fast take care of my body.

805
00:43:46.360 --> 00:43:48.320
<v Speaker 1>Yeah, and I have two things I want to say

806
00:43:48.360 --> 00:43:50.920
<v Speaker 1>about it. First of all, the one thing is you

807
00:43:51.000 --> 00:43:53.239
<v Speaker 1>say I hoped that when I get to maintenance, I

808
00:43:53.280 --> 00:43:55.840
<v Speaker 1>might enjoy a six to eight hour window long term.

809
00:43:56.679 --> 00:43:59.559
<v Speaker 1>I thought the same thing, Beth, if you had asked

810
00:43:59.559 --> 00:44:03.280
<v Speaker 1>me when I'll on the weight loss phase. I thought

811
00:44:03.559 --> 00:44:06.039
<v Speaker 1>that my goal would be to have the longest possible

812
00:44:06.119 --> 00:44:08.719
<v Speaker 1>window that I could to still maintain my weight. And

813
00:44:08.760 --> 00:44:11.639
<v Speaker 1>I could not even imagine being happy with a five

814
00:44:11.679 --> 00:44:14.480
<v Speaker 1>hour window. But the truth of the matter is I

815
00:44:14.599 --> 00:44:17.360
<v Speaker 1>feel better with a window that is five hours or less,

816
00:44:17.400 --> 00:44:19.320
<v Speaker 1>seven days a week. Than I do when I have

817
00:44:19.360 --> 00:44:22.159
<v Speaker 1>a six to eight hour window. I feel better with

818
00:44:22.280 --> 00:44:26.440
<v Speaker 1>a five hour or less window even now. And it

819
00:44:26.480 --> 00:44:28.800
<v Speaker 1>has to do with, like Sherry said, flipping that metabolic

820
00:44:28.840 --> 00:44:31.159
<v Speaker 1>switch and having the mental clarity. And here's where I

821
00:44:31.199 --> 00:44:33.800
<v Speaker 1>think you might be getting a little confused. You know,

822
00:44:33.840 --> 00:44:36.639
<v Speaker 1>if I continue to just every single day while I

823
00:44:36.679 --> 00:44:39.239
<v Speaker 1>was fasting, lose more and more and more and more fat,

824
00:44:39.280 --> 00:44:41.440
<v Speaker 1>eventually I would have zero body fat and I would die.

825
00:44:41.840 --> 00:44:45.079
<v Speaker 1>And clearly that's not what's happening I'm maintaining. So how

826
00:44:45.079 --> 00:44:48.119
<v Speaker 1>can I possibly flip be flipping the switch to fat

827
00:44:48.159 --> 00:44:53.280
<v Speaker 1>burning every day and still maintaining that might sound impossible

828
00:44:53.400 --> 00:44:56.079
<v Speaker 1>or like a mystery. Well, it's because of my eating window.

829
00:44:56.639 --> 00:44:58.599
<v Speaker 1>When you eat within your window, Let's say I have

830
00:44:58.599 --> 00:45:00.320
<v Speaker 1>a five hour window and I eat with in it.

831
00:45:01.079 --> 00:45:03.280
<v Speaker 1>My body processes the foods that I ate in my

832
00:45:03.320 --> 00:45:06.400
<v Speaker 1>five hour window. It uses some of the carbs for

833
00:45:06.480 --> 00:45:09.840
<v Speaker 1>quick fuel or you know, I'll I'll just ate it.

834
00:45:10.199 --> 00:45:13.119
<v Speaker 1>There's that fuel. It's my blood sugar circulating in my blood,

835
00:45:13.960 --> 00:45:16.800
<v Speaker 1>but all of it can't be used immediately, and so

836
00:45:16.880 --> 00:45:20.639
<v Speaker 1>it puts some stored glycogen. So some of the meals

837
00:45:20.679 --> 00:45:22.639
<v Speaker 1>that I ate in my window are stored as glycogen

838
00:45:23.159 --> 00:45:25.599
<v Speaker 1>and my liver and my muscles wherever they might be needed.

839
00:45:26.519 --> 00:45:28.440
<v Speaker 1>And how about the fat that I ate? What does

840
00:45:28.480 --> 00:45:30.679
<v Speaker 1>my body do with that? Well, if I have more

841
00:45:30.719 --> 00:45:33.119
<v Speaker 1>fat than my body needs right this minute, it puts

842
00:45:33.119 --> 00:45:36.400
<v Speaker 1>it away for later. That's fat I'm going to need

843
00:45:36.440 --> 00:45:41.920
<v Speaker 1>to use tomorrow. So when you're fasting, you're using the

844
00:45:41.920 --> 00:45:45.320
<v Speaker 1>fuel that was stored during your eating window. You know,

845
00:45:45.360 --> 00:45:48.000
<v Speaker 1>when you're losing weight in the weight loss phase, you

846
00:45:48.119 --> 00:45:51.639
<v Speaker 1>might be using the fat that you stored five years

847
00:45:51.679 --> 00:45:55.199
<v Speaker 1>ago or whatever. But from now I'm in balance. The

848
00:45:55.239 --> 00:45:59.639
<v Speaker 1>amount that I put away after eating into storage is

849
00:46:00.000 --> 00:46:02.920
<v Speaker 1>already balanced with the amount that I use during the

850
00:46:03.000 --> 00:46:05.679
<v Speaker 1>fast to fuel my body. That's why I'm wheat stable.

851
00:46:06.199 --> 00:46:09.320
<v Speaker 1>So you have to find that balance when you get

852
00:46:09.320 --> 00:46:09.960
<v Speaker 1>to maintenance.

853
00:46:10.159 --> 00:46:13.840
<v Speaker 2>And it sounds like, you know, she's having a five

854
00:46:13.920 --> 00:46:18.719
<v Speaker 2>to eight hour window and she's staying steady. However, it

855
00:46:18.760 --> 00:46:21.519
<v Speaker 2>looks like she'd like to lose somewhere between eight and

856
00:46:21.559 --> 00:46:23.840
<v Speaker 2>twelve pounds to get to what she would like to

857
00:46:23.880 --> 00:46:27.079
<v Speaker 2>be her goal weight. So I think what you're finding

858
00:46:27.159 --> 00:46:29.440
<v Speaker 2>right now is that having a variable five to eight

859
00:46:29.480 --> 00:46:31.840
<v Speaker 2>hour window is a maintenance plan. For you.

860
00:46:32.199 --> 00:46:36.519
<v Speaker 1>Yep, from one thirty eight to one forty two, right, right.

861
00:46:36.519 --> 00:46:39.079
<v Speaker 2>So if you want to get to the lower one thirties,

862
00:46:39.400 --> 00:46:41.880
<v Speaker 2>you're going to have to tighten things back up. Once

863
00:46:41.920 --> 00:46:44.880
<v Speaker 2>you get there, you can play around with the five

864
00:46:44.920 --> 00:46:47.519
<v Speaker 2>to eight hour windows. You know, maybe two days a

865
00:46:47.519 --> 00:46:49.639
<v Speaker 2>week you have an eight hour window, and that's working

866
00:46:49.679 --> 00:46:54.119
<v Speaker 2>for you. But the goal and maintenance is to really

867
00:46:54.639 --> 00:46:58.840
<v Speaker 2>balance the fasting and the feasting to prevent weight regain.

868
00:46:59.360 --> 00:47:01.920
<v Speaker 2>To also make sure that you maintain flip in that

869
00:47:01.960 --> 00:47:05.800
<v Speaker 2>metabolic switch because that's where the benefits are really coming from.

870
00:47:05.840 --> 00:47:08.880
<v Speaker 2>That's where you feel so good, right, and that's where

871
00:47:09.000 --> 00:47:13.280
<v Speaker 2>you maintain you know, your appetite correction and you know

872
00:47:13.320 --> 00:47:16.079
<v Speaker 2>you're not prone to overeating and you don't have hunger

873
00:47:16.159 --> 00:47:18.199
<v Speaker 2>during the fast. If you have a bunch of eight

874
00:47:18.239 --> 00:47:20.440
<v Speaker 2>hour windows back to back to back, you're gonna feel

875
00:47:20.480 --> 00:47:22.800
<v Speaker 2>it pretty quickly. You're gonna feel the difference. You're gonna

876
00:47:22.800 --> 00:47:25.239
<v Speaker 2>be hungry, you're gonna be a lethargic, You're not gonna

877
00:47:25.239 --> 00:47:27.920
<v Speaker 2>be motivated to continue your fast. You're gonna want some

878
00:47:28.039 --> 00:47:31.599
<v Speaker 2>quick energy, and that's what leads people to stray away

879
00:47:31.639 --> 00:47:33.159
<v Speaker 2>from fasting. Yep.

880
00:47:33.320 --> 00:47:35.960
<v Speaker 1>We've just seen it a lot, so yeah, and again,

881
00:47:36.280 --> 00:47:38.840
<v Speaker 1>like you, I never dreamed that I would be daily

882
00:47:38.960 --> 00:47:41.320
<v Speaker 1>five hours or less this many years in and love it.

883
00:47:41.679 --> 00:47:44.000
<v Speaker 1>But here I am, so before we get to our

884
00:47:44.039 --> 00:47:45.599
<v Speaker 1>week of the week, I want to take a minute

885
00:47:45.599 --> 00:47:47.559
<v Speaker 1>to tell you about my books and what you need,

886
00:47:48.119 --> 00:47:50.960
<v Speaker 1>and if you are new to intermittent fasting or if

887
00:47:50.960 --> 00:47:53.559
<v Speaker 1>you would like a refresh, I recommend starting with Delay

888
00:47:53.599 --> 00:47:56.599
<v Speaker 1>Don't Deny, which I think is the best quick introduction

889
00:47:56.639 --> 00:47:59.480
<v Speaker 1>to intermittent fasting out there. It explains the clean fast,

890
00:47:59.559 --> 00:48:02.280
<v Speaker 1>it tells you what to do, and even if you've

891
00:48:02.320 --> 00:48:06.519
<v Speaker 1>read Fast Feast Repeat, if you're interested in ADF, I

892
00:48:06.559 --> 00:48:09.519
<v Speaker 1>want you to get Delayedn't Deny the second edition. The

893
00:48:09.559 --> 00:48:13.920
<v Speaker 1>ADF chapter has updated recommendations, and I really want you

894
00:48:14.000 --> 00:48:16.960
<v Speaker 1>to read that before you try any kind of ADF.

895
00:48:17.559 --> 00:48:20.840
<v Speaker 1>And Delay Don't Deny second edition can be found only

896
00:48:20.880 --> 00:48:24.079
<v Speaker 1>on Amazon if you're looking for the paperback or the hardcover,

897
00:48:24.920 --> 00:48:26.679
<v Speaker 1>and if you want the ebook, you can find it

898
00:48:26.719 --> 00:48:29.480
<v Speaker 1>wherever you buy your ebooks, and the audiobooks should be

899
00:48:29.480 --> 00:48:32.760
<v Speaker 1>wherever you get your audio books. Now, if you want

900
00:48:32.800 --> 00:48:35.079
<v Speaker 1>to dig in a little more into the concepts, if

901
00:48:35.079 --> 00:48:37.360
<v Speaker 1>you want to do a book study, for Delay Don't Deny.

902
00:48:37.480 --> 00:48:40.599
<v Speaker 1>You can get the Delay Don't Deny Digging Deeper. It

903
00:48:40.679 --> 00:48:44.679
<v Speaker 1>matches the second edition of Delay Don't Deny. And we

904
00:48:44.760 --> 00:48:47.639
<v Speaker 1>all know reading a book is one thing, but to

905
00:48:47.719 --> 00:48:51.280
<v Speaker 1>actually apply the concepts from the book something else. And

906
00:48:51.320 --> 00:48:55.079
<v Speaker 1>so Delay Don't Deny Digging Deeper helps you apply the

907
00:48:55.119 --> 00:48:58.199
<v Speaker 1>concepts from Delay Don't Deny in a meaningful way. And

908
00:48:58.239 --> 00:49:00.920
<v Speaker 1>my school teacher really comes out in that book. If

909
00:49:00.920 --> 00:49:03.679
<v Speaker 1>you're looking for somewhere to keep track of things such

910
00:49:03.679 --> 00:49:06.400
<v Speaker 1>as your daily fast, you're eating window, your daily weights,

911
00:49:06.440 --> 00:49:12.800
<v Speaker 1>your weekly averages, goals, victories, etc. Daily reflections, daily accountability,

912
00:49:13.280 --> 00:49:16.079
<v Speaker 1>then you need the Delay Don't Deny Life Journal. It's

913
00:49:16.119 --> 00:49:19.000
<v Speaker 1>a six month journal and some people love it and

914
00:49:19.039 --> 00:49:21.079
<v Speaker 1>they just keep going back to it over and over again.

915
00:49:21.199 --> 00:49:23.360
<v Speaker 1>Every six months they get a new one and you

916
00:49:23.400 --> 00:49:27.119
<v Speaker 1>can find that only on Amazon in paperback. And now

917
00:49:27.119 --> 00:49:30.159
<v Speaker 1>it's time for our tweak of the Week. And this

918
00:49:30.239 --> 00:49:33.079
<v Speaker 1>is from Michelle in New Jersey. She's in our community.

919
00:49:33.119 --> 00:49:36.320
<v Speaker 1>We love her. She says, turns out my updays needed

920
00:49:36.360 --> 00:49:39.719
<v Speaker 1>a glow up. So earlier this year I had one

921
00:49:39.719 --> 00:49:42.480
<v Speaker 1>of those aha moments that made me stop mid scroll

922
00:49:42.559 --> 00:49:44.800
<v Speaker 1>and go, wait a minute, am I doing this whole

923
00:49:44.840 --> 00:49:47.639
<v Speaker 1>adf thing wrong. I had just posted a pic of

924
00:49:47.639 --> 00:49:50.679
<v Speaker 1>one of my upday feasts, feeling kind of proud, not

925
00:49:50.719 --> 00:49:53.760
<v Speaker 1>gonna lie, and then Jim popped in with a comment

926
00:49:53.840 --> 00:49:57.440
<v Speaker 1>that was basically, hey, Michelle, maybe check out chapter nine

927
00:49:57.559 --> 00:50:00.199
<v Speaker 1>of the revised Delay don't Denny and make sure or

928
00:50:00.239 --> 00:50:05.039
<v Speaker 1>you're really up on your up days. Translation, girl, your

929
00:50:05.079 --> 00:50:07.559
<v Speaker 1>metabolism is waiting for a party, and you've got it

930
00:50:07.599 --> 00:50:09.679
<v Speaker 1>standing awkwardly in the corner like it's waiting to be

931
00:50:09.719 --> 00:50:13.079
<v Speaker 1>asked to dance. Then Roxy and Sherry jumped in like

932
00:50:13.159 --> 00:50:16.000
<v Speaker 1>the adf Avengers, backing her up and reminding me that

933
00:50:16.079 --> 00:50:19.400
<v Speaker 1>the feast is just as important as the fast. And

934
00:50:19.679 --> 00:50:21.800
<v Speaker 1>just when I thought I'd heard it all, Roxy dropped

935
00:50:21.840 --> 00:50:24.480
<v Speaker 1>a post on February fourth, called The up Day that

936
00:50:24.599 --> 00:50:27.719
<v Speaker 1>hit me like a truth bomb. I was like, okay, okay,

937
00:50:27.760 --> 00:50:29.760
<v Speaker 1>I get it. I might have been slacking on the

938
00:50:29.760 --> 00:50:34.119
<v Speaker 1>feast part homework time chapter nine and a reality check.

939
00:50:34.280 --> 00:50:37.480
<v Speaker 1>Jim's advice was clear, three meals eight to twelve hours

940
00:50:37.599 --> 00:50:41.079
<v Speaker 1>metabolic boost go. So I cracked open chapter nine like

941
00:50:41.119 --> 00:50:43.559
<v Speaker 1>it was a survival manual and I realized I had

942
00:50:43.599 --> 00:50:47.679
<v Speaker 1>some serious homework, not just reading but doing Roxy's let's

943
00:50:47.679 --> 00:50:50.199
<v Speaker 1>be real post and Sherry's pep talks lit a fire

944
00:50:50.320 --> 00:50:54.239
<v Speaker 1>under me. No more halfway up days, no more metabolic confusion.

945
00:50:54.320 --> 00:50:57.199
<v Speaker 1>Let's feast like it's our job. However, at first there

946
00:50:57.280 --> 00:50:59.719
<v Speaker 1>was panic, and yes, I had a mini freak out.

947
00:51:00.000 --> 00:51:03.199
<v Speaker 1>Three meals every upday? What if I lose control and

948
00:51:03.239 --> 00:51:05.760
<v Speaker 1>start eating like that every day? But then I gave

949
00:51:05.760 --> 00:51:08.920
<v Speaker 1>myself a pep talk, Michelle, don't talk yourself out of

950
00:51:08.920 --> 00:51:12.199
<v Speaker 1>progress just because it's scary. You've got this. I wanted

951
00:51:12.199 --> 00:51:15.039
<v Speaker 1>the metabolic boost. I wanted results, so I put on

952
00:51:15.079 --> 00:51:18.639
<v Speaker 1>my big girl pants, the stretchy ones obviously, and committed

953
00:51:19.079 --> 00:51:22.039
<v Speaker 1>next up day. I kicked things off around eight thirty

954
00:51:22.119 --> 00:51:25.239
<v Speaker 1>or nine am, way earlier than my usual newness start.

955
00:51:25.400 --> 00:51:28.960
<v Speaker 1>Why because I needed a full nine to twelve hour

956
00:51:29.000 --> 00:51:32.880
<v Speaker 1>feasting window to get that metabolic engine reving. Was it easy? Nope?

957
00:51:33.559 --> 00:51:35.519
<v Speaker 1>Was I hungry every time I sat down to eat?

958
00:51:35.840 --> 00:51:39.360
<v Speaker 1>Also nope? Did I do it anyway? Heck yes? And

959
00:51:39.440 --> 00:51:42.840
<v Speaker 1>once I started eating, I actually enjoyed it. I started

960
00:51:42.880 --> 00:51:45.519
<v Speaker 1>calling it my f shot, like a B twelve shot,

961
00:51:45.559 --> 00:51:49.239
<v Speaker 1>But for my metabolism, it is energizing, empowering, and honestly

962
00:51:49.320 --> 00:51:52.679
<v Speaker 1>kind of fun. Some days I'd look back and think, dang,

963
00:51:52.760 --> 00:51:55.039
<v Speaker 1>I ate a lot today, But I didn't feel gross

964
00:51:55.119 --> 00:51:58.639
<v Speaker 1>or over stuffed. I wasn't binging. I was fueling. Turns out,

965
00:51:59.000 --> 00:52:01.559
<v Speaker 1>eating fifteen to twenty twenty five percent over the recommended

966
00:52:01.559 --> 00:52:04.360
<v Speaker 1>calories on up days is totally fine. It didn't feel

967
00:52:04.400 --> 00:52:06.440
<v Speaker 1>like Thanksgiving. It felt like I was giving my body

968
00:52:06.440 --> 00:52:09.440
<v Speaker 1>what it needed to thrive. So here we are, seven

969
00:52:09.440 --> 00:52:13.840
<v Speaker 1>months later after course correcting. Note I reinstituted this hybrid

970
00:52:13.840 --> 00:52:17.360
<v Speaker 1>tool protocol on January first. However, my course correction started

971
00:52:17.400 --> 00:52:21.159
<v Speaker 1>in February, so overall, as today, after taking measurements, I've

972
00:52:21.159 --> 00:52:24.480
<v Speaker 1>lost eight inches total. This includes two and a half

973
00:52:24.519 --> 00:52:27.840
<v Speaker 1>inches from my waist. I ditched the scale a while ago.

974
00:52:28.159 --> 00:52:30.880
<v Speaker 1>I measure progress by how I feel, How'm a clothes fit,

975
00:52:31.159 --> 00:52:33.599
<v Speaker 1>and how many times I actually give myself a wink

976
00:52:33.639 --> 00:52:36.000
<v Speaker 1>back at myself when I look in the mirror. Here's

977
00:52:36.039 --> 00:52:40.519
<v Speaker 1>what I've learned. ADF isn't just about restriction. It's about rhythm.

978
00:52:40.679 --> 00:52:42.719
<v Speaker 1>The upday is part of the dance, not a break

979
00:52:42.760 --> 00:52:45.559
<v Speaker 1>from it. Fear likes to dress up as logic. I

980
00:52:45.639 --> 00:52:49.559
<v Speaker 1>almost skipped to the feast because I was scared, but

981
00:52:49.679 --> 00:52:54.320
<v Speaker 1>intension beats restriction every time. Mentors and community matter, and

982
00:52:54.400 --> 00:52:57.880
<v Speaker 1>this community helped me course correct. Community wisdom is gold.

983
00:52:58.199 --> 00:53:02.800
<v Speaker 1>Metabolic health takes time, inches lost, energy gained, and consistently

984
00:53:02.840 --> 00:53:06.000
<v Speaker 1>built over months. That's the real glow up. Sorry for

985
00:53:06.039 --> 00:53:08.480
<v Speaker 1>the book, but so many thoughts. If you're stuck in

986
00:53:08.519 --> 00:53:11.360
<v Speaker 1>a stall or wondering why things aren't moving, ask yourself,

987
00:53:11.559 --> 00:53:14.519
<v Speaker 1>are you really feasting on your updates or just kind

988
00:53:14.559 --> 00:53:18.719
<v Speaker 1>of nibbling and hoping for magic? Because sometimes the breakthrough

989
00:53:18.800 --> 00:53:22.800
<v Speaker 1>isn't in doing less, it's in doing more with purpose,

990
00:53:23.000 --> 00:53:25.119
<v Speaker 1>joy and maybe a little mac and cheese.

991
00:53:26.239 --> 00:53:28.880
<v Speaker 2>Love it? Yeah, Well, we love to leave you with

992
00:53:28.960 --> 00:53:31.239
<v Speaker 2>inspiration or motivational quotes, and this week we have a

993
00:53:31.239 --> 00:53:36.239
<v Speaker 2>message from sk sk wrote Progress is different for everyone.

994
00:53:36.800 --> 00:53:39.159
<v Speaker 2>It isn't a straight line or a one size fits

995
00:53:39.159 --> 00:53:42.599
<v Speaker 2>all journey. For some, it might be hitting a major milestone.

996
00:53:42.800 --> 00:53:44.840
<v Speaker 2>For others, it might be simply making it through the

997
00:53:44.920 --> 00:53:48.000
<v Speaker 2>day without giving up. What looks like a small step

998
00:53:48.079 --> 00:53:51.239
<v Speaker 2>to one person might be a giant leap for someone else.

999
00:53:51.760 --> 00:53:55.360
<v Speaker 2>Progress is personal. It doesn't just reflect where you are going,

1000
00:53:55.639 --> 00:53:58.440
<v Speaker 2>but where you've come from and what you've had to overcome.

1001
00:53:59.199 --> 00:54:02.280
<v Speaker 2>Measuring your off by someone else's timeline can make you

1002
00:54:02.360 --> 00:54:05.880
<v Speaker 2>forget how far you've come on your own. Growth is

1003
00:54:06.000 --> 00:54:09.480
<v Speaker 2>growth no matter the pace, So whether you're sprinting ahead

1004
00:54:09.679 --> 00:54:13.159
<v Speaker 2>or taking cautious steps, you're still moving and that is

1005
00:54:13.239 --> 00:54:14.400
<v Speaker 2>all that matters.

1006
00:54:14.639 --> 00:54:18.519
<v Speaker 1>I love that. Thanks so much for listening today. We

1007
00:54:18.519 --> 00:54:20.440
<v Speaker 1>would love to have you join us in the Delayed

1008
00:54:20.480 --> 00:54:23.119
<v Speaker 1>on Tonight community, where you can interact with both me

1009
00:54:23.320 --> 00:54:27.280
<v Speaker 1>and Sherry, plus the most supportive bunch of intermittent fasters

1010
00:54:27.320 --> 00:54:32.599
<v Speaker 1>you'll find anywhere. Go to Jenstevens dot com slash community

1011
00:54:32.679 --> 00:54:33.360
<v Speaker 1>to join us.

1012
00:54:33.920 --> 00:54:36.800
<v Speaker 4>Don't forget to subscribe to this podcast to your favorite

1013
00:54:36.840 --> 00:54:39.639
<v Speaker 4>podcast app, and if you haven't already, please leave us

1014
00:54:39.679 --> 00:54:42.719
<v Speaker 4>a five star review that helps new listeners find the

1015
00:54:42.760 --> 00:54:44.599
<v Speaker 4>show and we really appreciate it.

1016
00:54:45.280 --> 00:54:48.760
<v Speaker 1>We are a community driven podcast, so to submit your

1017
00:54:48.840 --> 00:54:52.039
<v Speaker 1>success stories, your questions, your favorite tweak it till It's

1018
00:54:52.079 --> 00:54:54.760
<v Speaker 1>Easy moments, or anything else you want us to share

1019
00:54:54.760 --> 00:54:59.199
<v Speaker 1>on the podcast, go to Fast Feast repeat dot com

1020
00:54:59.239 --> 00:55:02.400
<v Speaker 1>slash sub and then listen each week to see if

1021
00:55:02.400 --> 00:55:06.480
<v Speaker 1>we share your submission or answer your question until next week.

1022
00:55:06.760 --> 00:55:07.719
<v Speaker 2>Thanks for listening