WEBVTT 1 00:00:02.600 --> 00:00:06.519 Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm 2 00:00:06.599 --> 00:00:10.279 Jen Stevens, author of the New York Times bestseller Fast Feast. 3 00:00:10.000 --> 00:00:13.800 Repeat, and I'm Sherry Bullock, longtime intermittent faster and health 4 00:00:13.800 --> 00:00:17.280 and wellness advocate. Please keep in mind that this podcast 5 00:00:17.320 --> 00:00:20.679 is for educational and motivational purposes only, and is not 6 00:00:20.760 --> 00:00:24.160 intended to provide medical or diagnostic advice. Jen and I 7 00:00:24.199 --> 00:00:26.679 are not doctors, so make sure to check with your 8 00:00:26.719 --> 00:00:30.760 trusted healthcare professionals before making changes, especially when it comes 9 00:00:30.760 --> 00:00:32.920 to any medical treatments or medications. 10 00:00:33.439 --> 00:00:37.280 Whether you're new to intermittent fasting or an experienced intermittent faster, 11 00:00:37.479 --> 00:00:40.640 tune in each week to get inspired, to learn, and 12 00:00:40.679 --> 00:00:45.079 to have some fun along the way. Hi, everybody, we 13 00:00:45.119 --> 00:00:47.240 are so glad you're here today. Welcome to this week's 14 00:00:47.280 --> 00:00:50.560 episode of the Fast Feats Repeat Intermittent Fasting for Life Podcast. 15 00:00:50.600 --> 00:00:51.679 How are you doing today's. 16 00:00:51.399 --> 00:00:53.359 Sherry, I'm doing wonderful. 17 00:00:53.399 --> 00:00:56.280 How are you? I'm great? I finally got in my 18 00:00:56.719 --> 00:00:59.799 life Prosanna, Oh did you Yeah? It's been too hot, 19 00:00:59.840 --> 00:01:02.079 but then it was not as hotel I got in it. 20 00:01:02.119 --> 00:01:04.480 I talked about my house, got struck by lightning. I 21 00:01:04.519 --> 00:01:06.280 was like, oh, no, did it strike the so ona? 22 00:01:06.359 --> 00:01:11.120 I didn't. I did, unplugg think about that same wall. 23 00:01:11.200 --> 00:01:14.400 The wall of the garage is where the lightning struck. 24 00:01:14.439 --> 00:01:16.959 So I'm just really lucky. But I got in there 25 00:01:17.040 --> 00:01:19.480 and it was hot, but it warmed right up. It 26 00:01:19.560 --> 00:01:21.480 was good. I really enjoyed it. I know I'm going 27 00:01:21.519 --> 00:01:23.239 to really like it in the winter more than anything. 28 00:01:23.719 --> 00:01:29.480 You know something, I just questioned the GFCI outlets that yes, wet, 29 00:01:29.519 --> 00:01:32.200 they trigger off. I wonder if they work like a 30 00:01:32.439 --> 00:01:33.359 surge protector. 31 00:01:33.519 --> 00:01:35.879 I don't know. That's a good question. I feel like 32 00:01:35.920 --> 00:01:39.040 the answer is no. I feel like no either, because 33 00:01:39.200 --> 00:01:42.760 you had issues with your lights outside after the lightning strike, 34 00:01:42.920 --> 00:01:46.959 and those for sure have the GFCI. Now, I don't know. 35 00:01:47.040 --> 00:01:49.120 I don't know if they're like wired in these are 36 00:01:49.159 --> 00:01:50.760 wired in lights, Oh they are. 37 00:01:50.959 --> 00:01:51.879 They're not on a plug. 38 00:01:52.159 --> 00:01:54.239 Sure, you're thinking about those on the plug that came on. 39 00:01:54.439 --> 00:01:57.560 Yeah that yeah, those lights that plug still works. But 40 00:01:57.640 --> 00:02:00.280 the outdoor lights that you flip on that are like 41 00:02:00.359 --> 00:02:02.959 the the fight those don't work right. No, I was 42 00:02:02.959 --> 00:02:05.640 thinking about those patio lights that turned on. What was 43 00:02:05.680 --> 00:02:08.439 talking about is it was the wildest thing in the morning. 44 00:02:08.479 --> 00:02:10.719 It was really really dark. It was early in the morning, 45 00:02:10.800 --> 00:02:13.919 and I have this string of lights that runs along 46 00:02:14.080 --> 00:02:16.520 where the gorilla is. There's like a pergola, and the 47 00:02:16.560 --> 00:02:19.840 string of lights wraps around and it plugs into a 48 00:02:19.879 --> 00:02:23.240 plug on the like a pot, and then it Usually 49 00:02:23.240 --> 00:02:25.599 you would turn them on with a remote control. But 50 00:02:25.639 --> 00:02:29.800 when the lightning struck, those lights just came on stayed on, 51 00:02:30.639 --> 00:02:32.919 just like the lightning turned them on. Did you have 52 00:02:32.960 --> 00:02:35.719 a power glitch? I don't know. I bet you did. 53 00:02:36.039 --> 00:02:39.000 It was definitely lightning striking because our neighbor behind us 54 00:02:39.000 --> 00:02:41.360 that it made their whole house shake. Yeah. 55 00:02:41.479 --> 00:02:43.599 I was gonna say, we have a lot of problems 56 00:02:43.639 --> 00:02:46.280 with power at my house. There's a lot of big 57 00:02:46.280 --> 00:02:49.080 old pine trees where I live, so anytime there's a 58 00:02:49.080 --> 00:02:51.280 bad storm, they're always falling, and we have power in 59 00:02:51.280 --> 00:02:52.599 internet shoes all the time. 60 00:02:52.599 --> 00:02:53.240 I had no idea. 61 00:02:53.400 --> 00:02:55.560 Ours was something that serge I have had a light 62 00:02:55.840 --> 00:02:59.080 kind of has led lights in it. Okay, some light 63 00:02:59.080 --> 00:03:02.080 insada And every time we have a power glitch, it 64 00:03:02.120 --> 00:03:04.919 looks like a rave inside my sauna because as led 65 00:03:05.039 --> 00:03:08.560 lights turn on and they're like flashing different colors, and 66 00:03:09.199 --> 00:03:11.439 I'll come home and my sauna. I'll be like having 67 00:03:11.479 --> 00:03:13.360 a dance party and I'll be like, oh, we had 68 00:03:13.400 --> 00:03:14.199 a power glitch. 69 00:03:14.599 --> 00:03:17.000 YEP, I have had an electrician come. He's going to 70 00:03:17.080 --> 00:03:20.039 come and fix that and also replace some really hideous 71 00:03:20.080 --> 00:03:22.919 light fixtures that came with this health that I've never liked. 72 00:03:22.960 --> 00:03:26.080 But he said LED stuff is very sensitive, and that 73 00:03:26.479 --> 00:03:27.919 he said you need to go around turn on all 74 00:03:27.960 --> 00:03:30.919 your light to make sure they all work, because leave 75 00:03:30.960 --> 00:03:32.599 one for a little bit. And so luckily that was 76 00:03:32.639 --> 00:03:35.080 the only thing was those outside ones. Yeah, but now 77 00:03:35.120 --> 00:03:37.120 the remote control doesn't turn it on her off. It's 78 00:03:37.120 --> 00:03:39.639 like it fried. The whatever it was that worked with 79 00:03:39.680 --> 00:03:41.759 the remote control no longer works. You have to plug 80 00:03:41.800 --> 00:03:45.159 them in. Uh, but I can do that. Yeah, that's 81 00:03:45.199 --> 00:03:45.680 no big deal. 82 00:03:46.000 --> 00:03:48.599 I was just gonna say I had talked about Seth, 83 00:03:48.919 --> 00:03:52.280 my bonus son, being in the Marines, and he's graduating 84 00:03:52.280 --> 00:03:55.439 for boot camp next week. Actually, the time's gone really fast. 85 00:03:55.919 --> 00:03:58.639 It's slow and fast right because it's like we don't 86 00:03:58.680 --> 00:04:00.360 know what's happening. We can't really talk to them that 87 00:04:00.439 --> 00:04:03.599 much except for my letter, but fast in that. I 88 00:04:03.599 --> 00:04:07.240 can't believe it's been twelve weeks. But a listener reached 89 00:04:07.280 --> 00:04:09.159 out to me and sent me a message one to 90 00:04:09.199 --> 00:04:10.879 know when I was gonna be the area that she'd 91 00:04:10.879 --> 00:04:12.039 like to grab coffee with me. 92 00:04:12.039 --> 00:04:13.319 And I love that. I just love that. 93 00:04:13.360 --> 00:04:14.719 I thought that was so sweet. It's going to be 94 00:04:14.719 --> 00:04:16.680 a really hectic week, so I don't know if i'll 95 00:04:16.720 --> 00:04:19.079 have time to meet with her or not. And we're 96 00:04:19.079 --> 00:04:21.600 bringing Lulu. If I can work it in, I'm definitely 97 00:04:21.680 --> 00:04:24.639 going to because I love meeting listeners out in the wild. 98 00:04:25.279 --> 00:04:27.839 But I did want to just say one thing. Maybe 99 00:04:27.879 --> 00:04:30.720 a month ago, I talked about a lipstain that I use, 100 00:04:31.079 --> 00:04:33.720 and I've had so many emails and questions about this lipstain, 101 00:04:34.199 --> 00:04:36.639 so I just want to tell everybody. It is called 102 00:04:36.720 --> 00:04:39.879 pretty Smart. They have a website, but I just get 103 00:04:39.879 --> 00:04:40.480 it a Walmart. 104 00:04:40.759 --> 00:04:42.319 And I'm going to type this in the show notes 105 00:04:42.399 --> 00:04:48.240 right now, Sherry Scheris lipstain is called what pretty smart? 106 00:04:48.560 --> 00:04:51.439 That's pretty easy? Pretty smart but lip and cheek stain, 107 00:04:51.560 --> 00:04:54.759 and you can buy a goal Mart and buy a Walmart. Yep, Okay, 108 00:04:54.839 --> 00:04:55.600 I might be ready here. 109 00:04:55.720 --> 00:04:55.879 Hi. 110 00:04:56.000 --> 00:04:58.319 It's so funny, like I just mentioned it, and I 111 00:04:58.519 --> 00:05:03.199 keep getting emails and private messages on Facebook and Instagram 112 00:05:03.240 --> 00:05:04.639 and in the community. 113 00:05:04.879 --> 00:05:10.720 So she my pretty smart. It's pretty smart. They don't 114 00:05:10.720 --> 00:05:12.519 know we exist. Maybe they do now, I don't know. 115 00:05:13.560 --> 00:05:16.199 Somebody messaged me this weekend and I was sleeping. Maybe 116 00:05:16.319 --> 00:05:18.199 I saw the message. I told her I was called 117 00:05:18.199 --> 00:05:20.279 think pretty and then she was like, I don't find 118 00:05:20.279 --> 00:05:23.839 anything by that name. She's like, would it be called 119 00:05:23.879 --> 00:05:26.720 pretty smart? And I'm like, yeah, that's the one. I'm 120 00:05:26.759 --> 00:05:31.439 heart God, that's hilarious. Close enough whatever. Don't trust things 121 00:05:31.480 --> 00:05:35.560 I say while I'm sleeping. Yeah, I love it. All right, Well, 122 00:05:36.040 --> 00:05:41.199 let's celebrate Emily in Florida. Emily wrote, it's my fastiversary today. 123 00:05:41.399 --> 00:05:42.040 One year. 124 00:05:42.639 --> 00:05:44.519 I only planned to do the twenty eight days and 125 00:05:44.560 --> 00:05:47.120 proved to my sister that it was not going to work. 126 00:05:47.399 --> 00:05:50.319 But she was right. Hooray Emily's sister. 127 00:05:51.000 --> 00:05:53.360 This is one time where you can celebrate your sister 128 00:05:53.399 --> 00:05:55.639 being right right, she said. I wrote in about a 129 00:05:55.639 --> 00:05:58.040 month ago about being stuck, and Jim gave me the 130 00:05:58.079 --> 00:06:01.319 advice because I did not want to do adf to 131 00:06:01.399 --> 00:06:04.720 do uppish and downish days. I do one hour and 132 00:06:04.800 --> 00:06:08.279 six hours. Well, thank you Jin. In the last month 133 00:06:08.439 --> 00:06:12.079 leading to my fastniversary, I dropped three pounds and I 134 00:06:12.120 --> 00:06:14.360 didn't even do that more than once a week. The 135 00:06:14.439 --> 00:06:16.639 other days I just did a four hour window. I 136 00:06:16.680 --> 00:06:19.199 want to celebrate that in the last year, I've lost 137 00:06:19.199 --> 00:06:22.240 twenty five pounds twenty three and a half inches. My 138 00:06:22.360 --> 00:06:25.720 digestion is better, my energy is better, and I don't 139 00:06:25.720 --> 00:06:29.240 think about food NonStop. I think I enjoy my food 140 00:06:29.319 --> 00:06:32.680 more as well. I didn't have healthy issues, but my 141 00:06:32.839 --> 00:06:35.079 one reason besides weight loss was aging. 142 00:06:35.120 --> 00:06:35.399 Well. 143 00:06:35.680 --> 00:06:38.120 I'm forty five and I feel like I'm warding off 144 00:06:38.160 --> 00:06:40.920 things by doing. If I started at one hundred and 145 00:06:40.959 --> 00:06:43.720 ninety five pounds, one year later, I'm at one hundred 146 00:06:43.759 --> 00:06:46.560 and seventy pounds, and I have seen the one sixties 147 00:06:46.600 --> 00:06:49.000 a few times and my daily weigh ins, so I 148 00:06:49.000 --> 00:06:51.399 hope to see it permanently in the next couple of months. 149 00:06:51.600 --> 00:06:54.639 And you know what, it was easy. Were there harder 150 00:06:54.720 --> 00:06:58.160 days here and there, I guess, but overall this was easy. 151 00:06:58.439 --> 00:07:00.759 I'm sure I could have gotten strict lost more weight, 152 00:07:00.839 --> 00:07:04.759 but I'm glad I didn't because this is doable and sustainable. 153 00:07:05.319 --> 00:07:07.680 I know I will continue to fast and switch things up. 154 00:07:08.000 --> 00:07:09.920 I think my plateau had a bit to do with 155 00:07:09.959 --> 00:07:13.480 a rigid window, and changing things up was huge for me. 156 00:07:13.920 --> 00:07:16.279 Anyone listening who is dabbling, just do it. 157 00:07:16.639 --> 00:07:16.839 Only. 158 00:07:16.959 --> 00:07:19.319 The first week was really hard, and after that I 159 00:07:19.360 --> 00:07:22.279 truly ate whatever I wanted in my window. Summer was 160 00:07:22.319 --> 00:07:24.680 the best time to start. I was so busy during 161 00:07:24.680 --> 00:07:26.920 the school year, but things slowed down just enough in 162 00:07:26.959 --> 00:07:30.160 summer and my stress was down more. Anyway, thank you 163 00:07:30.199 --> 00:07:32.480 for the weekly podcast that kept me locked in and 164 00:07:32.560 --> 00:07:35.160 part of the IF community, and I can now proudly 165 00:07:35.199 --> 00:07:37.360 say I am an intermittent faster. 166 00:07:37.720 --> 00:07:39.920 I love that. And so she's just added in one 167 00:07:40.000 --> 00:07:42.439 day a week where she has a strict one hour window. 168 00:07:42.519 --> 00:07:44.560 She's not counting anything, she's not doing a down day, 169 00:07:44.959 --> 00:07:46.879 She's just having a one hour window. And then the 170 00:07:46.920 --> 00:07:49.920 next day she's having a six hour window, probably two meals. 171 00:07:49.959 --> 00:07:51.920 To think of it as like one meal, two meals, 172 00:07:52.040 --> 00:07:55.680 else one meal and an hour, two meals and six hours. 173 00:07:55.839 --> 00:07:56.360 I love that. 174 00:07:56.720 --> 00:07:57.720 I love that as well. 175 00:07:58.160 --> 00:08:00.360 So now we have a question from a listener. Is 176 00:08:00.360 --> 00:08:03.680 from Adrian from Greenfield, Massachusetts. Hi, ladies, I am a 177 00:08:03.759 --> 00:08:06.240 huge fan of everything you both do. Do you have 178 00:08:06.319 --> 00:08:10.199 any thoughts on dexas scans? Are they useful and are 179 00:08:10.199 --> 00:08:13.800 worth it? Have you had one before? Someone who is 180 00:08:13.879 --> 00:08:15.959 not a faster was trying to talk me into getting 181 00:08:15.959 --> 00:08:19.040 a before and after since I've been making lifestyle changes lately, 182 00:08:19.120 --> 00:08:20.680 so I was just curious. Thanks again. 183 00:08:21.079 --> 00:08:23.879 I think it's a great way to measure body composition. 184 00:08:24.839 --> 00:08:29.160 It's very accurate as far as amount of muscle mass 185 00:08:29.399 --> 00:08:32.639 fat mass on your body. It is X rays. It's 186 00:08:32.639 --> 00:08:34.799 a very low dose. In fact, when I looked it 187 00:08:34.879 --> 00:08:37.519 up recently, I think it was compared to the radiation 188 00:08:37.639 --> 00:08:41.519 you received from eating a banana. Obviously, it's not something 189 00:08:41.559 --> 00:08:44.039 you want to do monthly. If you wanted to do 190 00:08:44.120 --> 00:08:46.480 one and then do one in six months and do 191 00:08:46.559 --> 00:08:49.120 one your one year, I think you're gonna really see 192 00:08:49.120 --> 00:08:51.720 a difference. It's a great way to see your body change. 193 00:08:51.759 --> 00:08:53.759 And one of the things there's somebody in our community 194 00:08:53.799 --> 00:08:56.960 that that's what she gifted herself a year of She's 195 00:08:57.039 --> 00:09:00.960 doing them rather frequently, but she's in enjoying seeing that 196 00:09:01.120 --> 00:09:04.039 even when her scale isn't moving, she's seeing a change 197 00:09:04.039 --> 00:09:06.960 in her fat mass and she's seeing an upward trend 198 00:09:06.960 --> 00:09:10.320 in her muscle mass. So it's been really inspiring for 199 00:09:10.360 --> 00:09:13.440 her to keep going even when the scale isn't moving, 200 00:09:13.559 --> 00:09:17.399 you know, drastically, and not to mention anytime you're over 201 00:09:17.440 --> 00:09:21.960 the age of forty, you're at risk for osteopenia or osteoporosis. 202 00:09:22.000 --> 00:09:24.240 So you're going to learn that information too. You're going 203 00:09:24.279 --> 00:09:26.960 to learn what your bone density is doing. Yeah, I'm 204 00:09:27.000 --> 00:09:28.519 a fan of it. I wish I could say I 205 00:09:28.519 --> 00:09:31.559 had one. I had a prescription for one. I was 206 00:09:31.559 --> 00:09:33.519 going to get my first one in March, and when 207 00:09:33.519 --> 00:09:35.440 I got to the facility to get it done, I 208 00:09:35.519 --> 00:09:38.039 found out they don't actually do DEXA scans. I do 209 00:09:38.159 --> 00:09:41.200 ct for bone density instead, and so I was kind 210 00:09:41.200 --> 00:09:43.559 of actually bummed out that I did not get that information. 211 00:09:44.000 --> 00:09:45.960 Yeah, I agree with everything you said, and I just 212 00:09:46.000 --> 00:09:47.840 want to point out one thing. You know, if you 213 00:09:47.840 --> 00:09:50.639 want to get a baseline data scan before you start 214 00:09:50.720 --> 00:09:53.360 untermitten fasting, that would be great, but you definitely want 215 00:09:53.360 --> 00:09:55.080 to give yourself time. You know how we always talk 216 00:09:55.080 --> 00:09:57.080 about you don't expect to lose any weight in the 217 00:09:57.120 --> 00:10:00.399 first month. Well, the first month you're not fat adapt 218 00:10:01.000 --> 00:10:03.480 So if you had one done at day one or 219 00:10:03.559 --> 00:10:05.879 day zero before you started, then you had one at 220 00:10:05.919 --> 00:10:08.799 day twenty eight, you might even see that you've lost 221 00:10:08.919 --> 00:10:12.120 muscle and that works twenty eight days and not lost 222 00:10:12.159 --> 00:10:14.480 any fat. Because your body hasn't flipped that switch yet 223 00:10:14.519 --> 00:10:17.240 to fat burning, you definitely want to give yourself time. 224 00:10:17.480 --> 00:10:19.360 I'm not saying that's what you would definitely see. 225 00:10:19.440 --> 00:10:20.799 I just that's a great point. 226 00:10:20.919 --> 00:10:23.879 Since we're not flipping the switch early on, it wouldn't 227 00:10:23.960 --> 00:10:27.799 surprise me if somebody saw that baseline great to have, 228 00:10:28.120 --> 00:10:30.559 and Sherry suggested six months. I think that's a great 229 00:10:30.559 --> 00:10:32.840 amount of time to wait. You have your body time, 230 00:10:32.879 --> 00:10:34.799 and then you know you can go have her Often 231 00:10:34.879 --> 00:10:37.919 they might recommend that you go, but from the first month, 232 00:10:38.000 --> 00:10:40.120 we don't expect to lose any fat at all. Just 233 00:10:40.200 --> 00:10:41.440 keep that in mind, all right. 234 00:10:41.480 --> 00:10:44.240 So we have a question from Heidi from South Africa. 235 00:10:44.279 --> 00:10:46.559 And Heidi, you might be the first person to write 236 00:10:46.600 --> 00:10:50.360 in from South Africa. I don't remember any questions post 237 00:10:50.399 --> 00:10:52.960 from there before, so I'm glad you're listening. 238 00:10:53.879 --> 00:10:54.480 Hi, ladies. 239 00:10:54.600 --> 00:10:57.480 You talk about clean fasting, which I also agrees work best, 240 00:10:57.679 --> 00:11:00.240 But you made a comment about not having any thing 241 00:11:00.279 --> 00:11:03.440 with a food taste that will raise insulin. I'm thinking 242 00:11:03.480 --> 00:11:07.000 mostly about toothpaste having a minty flavor, so surely this 243 00:11:07.039 --> 00:11:09.679 would make the brain think I'm eating. Then this means 244 00:11:09.720 --> 00:11:12.480 my clean fast isn't after I brush my teeth in 245 00:11:12.480 --> 00:11:14.960 the morning. Surely your thoughts would be good to hear 246 00:11:15.000 --> 00:11:15.240 on this. 247 00:11:15.360 --> 00:11:18.519 Thank you well, I actually have this addressed both in 248 00:11:18.639 --> 00:11:22.720 Delayed on Deny and in Fast Feast Repeat. And I 249 00:11:22.879 --> 00:11:25.519 just pulled out my copy of Fast feat Repeat and 250 00:11:26.000 --> 00:11:29.200 let me read this passage from Fast Feast Repeat. Is 251 00:11:29.240 --> 00:11:31.360 this is about the cephalic phase influence response. By the 252 00:11:31.399 --> 00:11:34.440 way that's in your brain, your brain, the taste goes 253 00:11:34.440 --> 00:11:37.200 from your tongue to your brain. Your brain perceives what's 254 00:11:37.200 --> 00:11:40.879 coming in. So within two minutes of tasting sweetness, the 255 00:11:40.919 --> 00:11:45.600 body releases insulin. The amount of insulin peaks at four 256 00:11:45.639 --> 00:11:49.919 minutes and returns to baseline levels within eight to ten minutes. Okay, 257 00:11:50.159 --> 00:11:53.200 let's apply that to toothbrushing. It's a tiny, tiny blip 258 00:11:53.200 --> 00:11:55.519 of your day. I brush my teeth every single morning. 259 00:11:55.960 --> 00:12:00.639 I use minty regular toothpaste. It is absolutely fine. Now, 260 00:12:00.879 --> 00:12:03.440 you wouldn't want to brush your teeth every ten minutes 261 00:12:03.879 --> 00:12:06.360 because think about that, then you'd be like having constantly 262 00:12:06.720 --> 00:12:08.600 up and then mat down, up and then mat down. 263 00:12:08.919 --> 00:12:11.120 That's also why we don't drink like a diet soda. 264 00:12:11.200 --> 00:12:13.000 Like if you had one sip of a diet soda 265 00:12:13.000 --> 00:12:15.960 by accident. You know, your insulin would peek at four minutes, 266 00:12:16.000 --> 00:12:18.120 then it would come back down within ten. But most 267 00:12:18.159 --> 00:12:20.720 people don't have one sip of diet soda and stop. 268 00:12:20.879 --> 00:12:22.720 They have a sip, then they do something, They have 269 00:12:22.759 --> 00:12:25.320 another sip. People drink a beverage for a long period 270 00:12:25.360 --> 00:12:28.399 of time. So we do care about what's happening over 271 00:12:28.399 --> 00:12:31.559 a long period of time with our cephalate pays insulin response. 272 00:12:31.840 --> 00:12:34.039 But a tiny little blip from brushing your teeth in 273 00:12:34.080 --> 00:12:36.840 the morning and then at night not a big deal. Yep. 274 00:12:37.159 --> 00:12:40.000 Now it's time for our segment called what's your Why. 275 00:12:40.440 --> 00:12:42.279 Most of us have weight loss in mind, so it's 276 00:12:42.320 --> 00:12:44.279 fine for that to be a big part of your why, 277 00:12:44.519 --> 00:12:46.759 but there's so much more to what intermittent fasting can 278 00:12:46.759 --> 00:12:49.600 do for us beyond weight loss. In my book twenty 279 00:12:49.639 --> 00:12:52.120 eight day fast start day by day, which is great 280 00:12:52.240 --> 00:12:54.519 if you are brand new to intermittent fasting or coming 281 00:12:54.559 --> 00:12:57.399 back to it after a break, I really recommend that one. 282 00:12:57.559 --> 00:12:59.720 But in that book, I ask you to craft your 283 00:12:59.759 --> 00:13:03.559 why a statement before beginning. When your why is deeper 284 00:13:03.600 --> 00:13:06.000 than weight loss alone, you're more likely to find long 285 00:13:06.080 --> 00:13:09.200 term success and view intermitt infesting as a lifestyle. And 286 00:13:09.240 --> 00:13:11.399 also in that book, I have like a bunch of suggestions, 287 00:13:11.759 --> 00:13:14.399 like there's a checklist where I have a whole bunch 288 00:13:14.440 --> 00:13:16.639 of ideas about what might be part of your why, 289 00:13:16.840 --> 00:13:19.879 like not getting diabetes you know as you age, or 290 00:13:20.159 --> 00:13:22.200 lots and lots of things like that, being able to 291 00:13:22.879 --> 00:13:26.879 move better in lowering inflammation. So the little check off 292 00:13:26.879 --> 00:13:28.919 list of things, plus places for you to write your own. 293 00:13:29.159 --> 00:13:32.240 So that's in twenty eight day fast start day by day, all. 294 00:13:32.240 --> 00:13:35.679 Right, this week we have a why from Tracy and Florida. 295 00:13:35.759 --> 00:13:38.639 Through having a conversation with my husband this week, my 296 00:13:38.759 --> 00:13:42.279 why for continue to live the IF lifestyle became obviously clear. 297 00:13:42.720 --> 00:13:45.600 I started intermint fasting in February of twenty twenty four 298 00:13:45.840 --> 00:13:48.120 to lose weight, and I quickly fell in love with 299 00:13:48.200 --> 00:13:51.840 all of the benefits it offered. Freedom from constantly thinking 300 00:13:51.840 --> 00:13:56.480 about food, not having to count anything, no shakes, no pills, 301 00:13:56.559 --> 00:14:00.200 no potions to buy, promising miraculous results. I did the 302 00:14:00.279 --> 00:14:02.559 rip the band aid off approach and quickly adapted to 303 00:14:02.600 --> 00:14:05.320 a nineteen to five schedule. A year later, in March 304 00:14:05.320 --> 00:14:07.600 of twenty twenty five, I had reached a weight I 305 00:14:07.679 --> 00:14:10.320 never thought I would see again, and I had people 306 00:14:10.360 --> 00:14:13.200 telling me I was looking gaunt and too thin. My 307 00:14:13.279 --> 00:14:15.399 smallest size clothes that I was happy to be in 308 00:14:15.440 --> 00:14:18.360 were starting to sag and feel baggy. During that time, 309 00:14:18.399 --> 00:14:21.120 I was also doing an elimination diet experiment as part 310 00:14:21.159 --> 00:14:24.159 of a health coaching certification course, and I'm sure that 311 00:14:24.200 --> 00:14:27.639 contributed to the extra weight loss during January and February. 312 00:14:28.080 --> 00:14:31.159 After completing the elimination diet, I did go on to 313 00:14:31.200 --> 00:14:33.759 gain about four pounds, back right back where I was 314 00:14:33.799 --> 00:14:36.159 before the diet. I am happy with the way my 315 00:14:36.200 --> 00:14:39.440 clothes fit, how I feel noticeably less dark spots on 316 00:14:39.480 --> 00:14:42.480 my hands and face, and the freedom this lifestyle brings. 317 00:14:42.759 --> 00:14:44.799 I have a robust immune system and I have not 318 00:14:44.879 --> 00:14:47.919 been sick since twenty twenty. While all that being said, 319 00:14:48.200 --> 00:14:51.440 my biggest why to continue intermint fasting is simply I 320 00:14:51.480 --> 00:14:55.000 can't afford to get sick. While there are no guarantees 321 00:14:55.080 --> 00:14:57.480 and many things are out of our control, I can't 322 00:14:57.480 --> 00:14:59.879 afford not to take the best care of myself that 323 00:14:59.879 --> 00:15:02.519 I I possibly can. My husband lost his job with 324 00:15:02.559 --> 00:15:05.759 health care benefits two years ago and is now self employed, 325 00:15:05.840 --> 00:15:08.039 and I am in the process of starting my own business. 326 00:15:08.360 --> 00:15:10.960 We simply cannot afford traditional health care at this moment 327 00:15:11.039 --> 00:15:13.279 in our lives, and we have a membership and a 328 00:15:13.320 --> 00:15:17.480 shared health plan to cover catastrophic events. This membership does 329 00:15:17.559 --> 00:15:20.840 offer deeply discounted labbees, so we have yearly lab work 330 00:15:20.879 --> 00:15:23.879 done and thankfully we both have great biomarkers and excellent 331 00:15:23.960 --> 00:15:28.120 vital signs. I truly believe staying active, eating a nutritious diet, 332 00:15:28.279 --> 00:15:33.240 stress management, optimizing sleep, and following an intermittent fasting lifestyle 333 00:15:33.279 --> 00:15:35.480 are the best things I can do to stay healthy 334 00:15:35.720 --> 00:15:37.360 and out of the doctor's office. 335 00:15:37.519 --> 00:15:40.039 I love that I feel the exact same way. 336 00:15:40.240 --> 00:15:42.240 All right, So we have a question from Christy and 337 00:15:42.279 --> 00:15:46.080 fort Worth. Christy wrote, I've been clean fasting since twenty nineteen. 338 00:15:46.480 --> 00:15:49.240 It was wonderful. I lost fifty pounds. Then I had 339 00:15:49.240 --> 00:15:52.240 a stroke. I continued to do IF, but my window 340 00:15:52.279 --> 00:15:54.559 got a little longer because they kept wanting me to 341 00:15:54.600 --> 00:15:58.200 eat at therapy. I gained back ten pounds but kept 342 00:15:58.200 --> 00:16:00.960 it steady. This was five years aga go, and now 343 00:16:00.960 --> 00:16:03.559 I've gained twenty pounds back and I have no idea 344 00:16:03.600 --> 00:16:06.879 why my window is usually four hours long. I am 345 00:16:06.960 --> 00:16:10.039 diabetic and take one jarro that is it. I am 346 00:16:10.039 --> 00:16:12.639 five foot two. I would like to weigh one hundred 347 00:16:12.639 --> 00:16:16.000 and forty pounds, but the weight keeps piling on and 348 00:16:16.039 --> 00:16:18.559 I just really don't know why. I do take supplements 349 00:16:18.559 --> 00:16:22.080 in the morning. One has vitamin C, riboflavi and nyasin 350 00:16:22.200 --> 00:16:26.799 B six, magnesium, zinc and chromium, a fish oil supplement, 351 00:16:26.879 --> 00:16:29.759 and a vitamin K supplement. Should I be taking these 352 00:16:29.799 --> 00:16:32.679 in the evening? That is when I take my magnesium supplement. 353 00:16:33.120 --> 00:16:35.879 I also am drinking black coffee and plain water. What 354 00:16:36.039 --> 00:16:36.960 am I doing wrong? 355 00:16:37.360 --> 00:16:39.960 I know that's frustrating. You lost fifty pounds and you 356 00:16:40.000 --> 00:16:43.279 had the medical issue, and your window got longer, and 357 00:16:43.360 --> 00:16:45.600 your window you said, now it is four hours long. 358 00:16:46.279 --> 00:16:48.320 I don't really know what you're doing. You said, what 359 00:16:48.320 --> 00:16:51.120 am I doing wrong? Quotation marks? You know, saying that 360 00:16:51.120 --> 00:16:53.679 you're doing something wrong. It makes it feel like bad, 361 00:16:53.759 --> 00:16:55.600 like you're being bad, and I don't want you to 362 00:16:55.600 --> 00:16:57.360 think about it that way. I don't think you're doing 363 00:16:57.360 --> 00:17:01.799 anything wrong, but what you're doing is not leading away 364 00:17:01.840 --> 00:17:04.400 as in your gating weight. Now, there is one mistake 365 00:17:04.640 --> 00:17:07.359 that I think you're making then that is your supplements, right. 366 00:17:08.000 --> 00:17:10.119 I still don't like the phrase doing it wrong. That 367 00:17:10.240 --> 00:17:12.559 just feels a very judgy to me. So don't judge 368 00:17:12.599 --> 00:17:16.240 yourself is doing something wrong. But instead, your supplements do 369 00:17:16.359 --> 00:17:18.799 need to go to your eating window. You know, vitamin C. 370 00:17:19.039 --> 00:17:21.960 When you're trying to decide if something belongs in your 371 00:17:21.960 --> 00:17:24.440 window or in your fast, say is this for nourishing 372 00:17:24.480 --> 00:17:27.400 my body? And if so, that's going to fit into 373 00:17:27.440 --> 00:17:30.319 your eating window. Vitamin C, that's fur nourishing your body. 374 00:17:30.480 --> 00:17:33.559 You know, fish oil that sounds like food. Now, minerals 375 00:17:33.599 --> 00:17:37.480 technically don't break your fast. But again, minerals are not 376 00:17:37.519 --> 00:17:39.680 just one hundred percent the mineral. Like if you're taking 377 00:17:39.759 --> 00:17:42.319 a zinc supplement, it's coming with some other stuff in 378 00:17:42.400 --> 00:17:45.400 the capsule and the filler. You know, just one zinc 379 00:17:45.400 --> 00:17:47.319 supplement with a tiny bit of filler might not be 380 00:17:47.359 --> 00:17:50.400 a problem. But if you had a magnesium and a 381 00:17:50.480 --> 00:17:52.720 zinc and a chromium and a whatever, and now you're 382 00:17:52.720 --> 00:17:56.119 adding like five different supplements, all with capsules and fillers, 383 00:17:56.559 --> 00:17:59.160 that might make more of a difference. That being said, 384 00:17:59.519 --> 00:18:04.079 I would be really really surprised if supplements in the 385 00:18:04.119 --> 00:18:07.359 morning are causing you to gain weight. With a daily 386 00:18:07.400 --> 00:18:10.400 four hour window, you know, yes, I would move that 387 00:18:10.680 --> 00:18:14.799 supplement regimen to your eating window. But I'm not sure 388 00:18:14.839 --> 00:18:18.119 why you're gaining weight, but it sounds like something is 389 00:18:18.160 --> 00:18:20.640 definitely going on in your body. Now. You said that 390 00:18:20.720 --> 00:18:23.920 you were going through therapy. I guess physical therapy and 391 00:18:23.960 --> 00:18:27.759 your window got longer. And you also have the variable 392 00:18:27.799 --> 00:18:33.160 of manjarro for diabetes and generally that's associated with weight loss. 393 00:18:33.240 --> 00:18:35.519 Am I right, Sherrid, like, aren't people using that? 394 00:18:36.240 --> 00:18:38.359 Yes? But here's my concern. 395 00:18:38.920 --> 00:18:40.799 Oh good, because I can't puzzle this one through. 396 00:18:41.000 --> 00:18:44.480 You know, it can't affect your appetite. And I'm wondering 397 00:18:44.559 --> 00:18:48.240 if over the years, with your manjarro and keeping a 398 00:18:48.319 --> 00:18:55.400 four hour, very consistent window, if you have potentially been undernourishing, 399 00:18:56.319 --> 00:18:58.559 you are experiencing some metabolic slow down. 400 00:18:59.000 --> 00:19:02.359 Ah. And then she was asked to eat more for 401 00:19:02.480 --> 00:19:05.640