Speaker 1: Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
Speaker 1: Jen Stevens, author of the New York Times bestseller Fast Feast.
Speaker 2: Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
Speaker 2: and wellness advocate. Please keep in mind that this podcast
Speaker 2: is for educational and motivational purposes only, and is not
Speaker 2: intended to provide medical or diagnostic advice. Jen and I
Speaker 2: are not doctors, so make sure to check with your
Speaker 2: trusted healthcare professionals before making changes, especially when it comes
Speaker 2: to any medical treatments or medications.
Speaker 1: Whether you're new to intermittent fasting or an experienced intermittent faster,
Speaker 1: tune in each week to get inspired, to learn, and
Speaker 1: to have some fun along the way. Hi, everybody, we
Speaker 1: are so glad you're here today. Welcome to this week's
Speaker 1: episode of the Fast Feats Repeat Intermittent Fasting for Life Podcast.
Speaker 1: How are you doing today's.
Speaker 2: Sherry, I'm doing wonderful.
Speaker 1: How are you? I'm great? I finally got in my
Speaker 1: life Prosanna, Oh did you Yeah? It's been too hot,
Speaker 1: but then it was not as hotel I got in it.
Speaker 1: I talked about my house, got struck by lightning. I
Speaker 1: was like, oh, no, did it strike the so ona?
Speaker 1: I didn't. I did, unplugg think about that same wall.
Speaker 1: The wall of the garage is where the lightning struck.
Speaker 1: So I'm just really lucky. But I got in there
Speaker 1: and it was hot, but it warmed right up. It
Speaker 1: was good. I really enjoyed it. I know I'm going
Speaker 1: to really like it in the winter more than anything.
Speaker 2: You know something, I just questioned the GFCI outlets that yes, wet,
Speaker 2: they trigger off. I wonder if they work like a
Speaker 2: surge protector.
Speaker 1: I don't know. That's a good question. I feel like
Speaker 1: the answer is no. I feel like no either, because
Speaker 1: you had issues with your lights outside after the lightning strike,
Speaker 1: and those for sure have the GFCI. Now, I don't know.
Speaker 1: I don't know if they're like wired in these are
Speaker 1: wired in lights, Oh they are.
Speaker 2: They're not on a plug.
Speaker 1: Sure, you're thinking about those on the plug that came on.
Speaker 1: Yeah that yeah, those lights that plug still works. But
Speaker 1: the outdoor lights that you flip on that are like
Speaker 1: the the fight those don't work right. No, I was
Speaker 1: thinking about those patio lights that turned on. What was
Speaker 1: talking about is it was the wildest thing in the morning.
Speaker 1: It was really really dark. It was early in the morning,
Speaker 1: and I have this string of lights that runs along
Speaker 1: where the gorilla is. There's like a pergola, and the
Speaker 1: string of lights wraps around and it plugs into a
Speaker 1: plug on the like a pot, and then it Usually
Speaker 1: you would turn them on with a remote control. But
Speaker 1: when the lightning struck, those lights just came on stayed on,
Speaker 1: just like the lightning turned them on. Did you have
Speaker 1: a power glitch? I don't know. I bet you did.
Speaker 1: It was definitely lightning striking because our neighbor behind us
Speaker 1: that it made their whole house shake. Yeah.
Speaker 2: I was gonna say, we have a lot of problems
Speaker 2: with power at my house. There's a lot of big
Speaker 2: old pine trees where I live, so anytime there's a
Speaker 2: bad storm, they're always falling, and we have power in
Speaker 2: internet shoes all the time.
Speaker 1: I had no idea.
Speaker 2: Ours was something that serge I have had a light
Speaker 2: kind of has led lights in it. Okay, some light
Speaker 2: insada And every time we have a power glitch, it
Speaker 2: looks like a rave inside my sauna because as led
Speaker 2: lights turn on and they're like flashing different colors, and
Speaker 2: I'll come home and my sauna. I'll be like having
Speaker 2: a dance party and I'll be like, oh, we had
Speaker 2: a power glitch.
Speaker 1: YEP, I have had an electrician come. He's going to
Speaker 1: come and fix that and also replace some really hideous
Speaker 1: light fixtures that came with this health that I've never liked.
Speaker 1: But he said LED stuff is very sensitive, and that
Speaker 1: he said you need to go around turn on all
Speaker 1: your light to make sure they all work, because leave
Speaker 1: one for a little bit. And so luckily that was
Speaker 1: the only thing was those outside ones. Yeah, but now
Speaker 1: the remote control doesn't turn it on her off. It's
Speaker 1: like it fried. The whatever it was that worked with
Speaker 1: the remote control no longer works. You have to plug
Speaker 1: them in. Uh, but I can do that. Yeah, that's
Speaker 1: no big deal.
Speaker 2: I was just gonna say I had talked about Seth,
Speaker 2: my bonus son, being in the Marines, and he's graduating
Speaker 2: for boot camp next week. Actually, the time's gone really fast.
Speaker 2: It's slow and fast right because it's like we don't
Speaker 2: know what's happening. We can't really talk to them that
Speaker 2: much except for my letter, but fast in that. I
Speaker 2: can't believe it's been twelve weeks. But a listener reached
Speaker 2: out to me and sent me a message one to
Speaker 2: know when I was gonna be the area that she'd
Speaker 2: like to grab coffee with me.
Speaker 1: And I love that. I just love that.
Speaker 2: I thought that was so sweet. It's going to be
Speaker 2: a really hectic week, so I don't know if i'll
Speaker 2: have time to meet with her or not. And we're
Speaker 2: bringing Lulu. If I can work it in, I'm definitely
Speaker 2: going to because I love meeting listeners out in the wild.
Speaker 2: But I did want to just say one thing. Maybe
Speaker 2: a month ago, I talked about a lipstain that I use,
Speaker 2: and I've had so many emails and questions about this lipstain,
Speaker 2: so I just want to tell everybody. It is called
Speaker 2: pretty Smart. They have a website, but I just get
Speaker 2: it a Walmart.
Speaker 1: And I'm going to type this in the show notes
Speaker 1: right now, Sherry Scheris lipstain is called what pretty smart?
Speaker 2: That's pretty easy? Pretty smart but lip and cheek stain,
Speaker 2: and you can buy a goal Mart and buy a Walmart. Yep, Okay,
Speaker 2: I might be ready here.
Speaker 1: Hi.
Speaker 2: It's so funny, like I just mentioned it, and I
Speaker 2: keep getting emails and private messages on Facebook and Instagram
Speaker 2: and in the community.
Speaker 1: So she my pretty smart. It's pretty smart. They don't
Speaker 1: know we exist. Maybe they do now, I don't know.
Speaker 2: Somebody messaged me this weekend and I was sleeping. Maybe
Speaker 2: I saw the message. I told her I was called
Speaker 2: think pretty and then she was like, I don't find
Speaker 2: anything by that name. She's like, would it be called
Speaker 2: pretty smart? And I'm like, yeah, that's the one. I'm
Speaker 2: heart God, that's hilarious. Close enough whatever. Don't trust things
Speaker 2: I say while I'm sleeping. Yeah, I love it. All right, Well,
Speaker 2: let's celebrate Emily in Florida. Emily wrote, it's my fastiversary today.
Speaker 1: One year.
Speaker 2: I only planned to do the twenty eight days and
Speaker 2: proved to my sister that it was not going to work.
Speaker 1: But she was right. Hooray Emily's sister.
Speaker 2: This is one time where you can celebrate your sister
Speaker 2: being right right, she said. I wrote in about a
Speaker 2: month ago about being stuck, and Jim gave me the
Speaker 2: advice because I did not want to do adf to
Speaker 2: do uppish and downish days. I do one hour and
Speaker 2: six hours. Well, thank you Jin. In the last month
Speaker 2: leading to my fastniversary, I dropped three pounds and I
Speaker 2: didn't even do that more than once a week. The
Speaker 2: other days I just did a four hour window. I
Speaker 2: want to celebrate that in the last year, I've lost
Speaker 2: twenty five pounds twenty three and a half inches. My
Speaker 2: digestion is better, my energy is better, and I don't
Speaker 2: think about food NonStop. I think I enjoy my food
Speaker 2: more as well. I didn't have healthy issues, but my
Speaker 2: one reason besides weight loss was aging.
Speaker 1: Well.
Speaker 2: I'm forty five and I feel like I'm warding off
Speaker 2: things by doing. If I started at one hundred and
Speaker 2: ninety five pounds, one year later, I'm at one hundred
Speaker 2: and seventy pounds, and I have seen the one sixties
Speaker 2: a few times and my daily weigh ins, so I
Speaker 2: hope to see it permanently in the next couple of months.
Speaker 2: And you know what, it was easy. Were there harder
Speaker 2: days here and there, I guess, but overall this was easy.
Speaker 2: I'm sure I could have gotten strict lost more weight,
Speaker 2: but I'm glad I didn't because this is doable and sustainable.
Speaker 2: I know I will continue to fast and switch things up.
Speaker 2: I think my plateau had a bit to do with
Speaker 2: a rigid window, and changing things up was huge for me.
Speaker 2: Anyone listening who is dabbling, just do it.
Speaker 1: Only.
Speaker 2: The first week was really hard, and after that I
Speaker 2: truly ate whatever I wanted in my window. Summer was
Speaker 2: the best time to start. I was so busy during
Speaker 2: the school year, but things slowed down just enough in
Speaker 2: summer and my stress was down more. Anyway, thank you
Speaker 2: for the weekly podcast that kept me locked in and
Speaker 2: part of the IF community, and I can now proudly
Speaker 2: say I am an intermittent faster.
Speaker 1: I love that. And so she's just added in one
Speaker 1: day a week where she has a strict one hour window.
Speaker 1: She's not counting anything, she's not doing a down day,
Speaker 1: She's just having a one hour window. And then the
Speaker 1: next day she's having a six hour window, probably two meals.
Speaker 1: To think of it as like one meal, two meals,
Speaker 1: else one meal and an hour, two meals and six hours.
Speaker 1: I love that.
Speaker 2: I love that as well.
Speaker 1: So now we have a question from a listener. Is
Speaker 1: from Adrian from Greenfield, Massachusetts. Hi, ladies, I am a
Speaker 1: huge fan of everything you both do. Do you have
Speaker 1: any thoughts on dexas scans? Are they useful and are
Speaker 1: worth it? Have you had one before? Someone who is
Speaker 1: not a faster was trying to talk me into getting
Speaker 1: a before and after since I've been making lifestyle changes lately,
Speaker 1: so I was just curious. Thanks again.
Speaker 2: I think it's a great way to measure body composition.
Speaker 2: It's very accurate as far as amount of muscle mass
Speaker 2: fat mass on your body. It is X rays. It's
Speaker 2: a very low dose. In fact, when I looked it
Speaker 2: up recently, I think it was compared to the radiation
Speaker 2: you received from eating a banana. Obviously, it's not something
Speaker 2: you want to do monthly. If you wanted to do
Speaker 2: one and then do one in six months and do
Speaker 2: one your one year, I think you're gonna really see
Speaker 2: a difference. It's a great way to see your body change.
Speaker 2: And one of the things there's somebody in our community
Speaker 2: that that's what she gifted herself a year of She's
Speaker 2: doing them rather frequently, but she's in enjoying seeing that
Speaker 2: even when her scale isn't moving, she's seeing a change
Speaker 2: in her fat mass and she's seeing an upward trend
Speaker 2: in her muscle mass. So it's been really inspiring for
Speaker 2: her to keep going even when the scale isn't moving,
Speaker 2: you know, drastically, and not to mention anytime you're over
Speaker 2: the age of forty, you're at risk for osteopenia or osteoporosis.
Speaker 2: So you're going to learn that information too. You're going
Speaker 2: to learn what your bone density is doing. Yeah, I'm
Speaker 2: a fan of it. I wish I could say I
Speaker 2: had one. I had a prescription for one. I was
Speaker 2: going to get my first one in March, and when
Speaker 2: I got to the facility to get it done, I
Speaker 2: found out they don't actually do DEXA scans. I do
Speaker 2: ct for bone density instead, and so I was kind
Speaker 2: of actually bummed out that I did not get that information.
Speaker 1: Yeah, I agree with everything you said, and I just
Speaker 1: want to point out one thing. You know, if you
Speaker 1: want to get a baseline data scan before you start
Speaker 1: untermitten fasting, that would be great, but you definitely want
Speaker 1: to give yourself time. You know how we always talk
Speaker 1: about you don't expect to lose any weight in the
Speaker 1: first month. Well, the first month you're not fat adapt
Speaker 1: So if you had one done at day one or
Speaker 1: day zero before you started, then you had one at
Speaker 1: day twenty eight, you might even see that you've lost
Speaker 1: muscle and that works twenty eight days and not lost
Speaker 1: any fat. Because your body hasn't flipped that switch yet
Speaker 1: to fat burning, you definitely want to give yourself time.
Speaker 1: I'm not saying that's what you would definitely see.
Speaker 2: I just that's a great point.
Speaker 1: Since we're not flipping the switch early on, it wouldn't
Speaker 1: surprise me if somebody saw that baseline great to have,
Speaker 1: and Sherry suggested six months. I think that's a great
Speaker 1: amount of time to wait. You have your body time,
Speaker 1: and then you know you can go have her Often
Speaker 1: they might recommend that you go, but from the first month,
Speaker 1: we don't expect to lose any fat at all. Just
Speaker 1: keep that in mind, all right.
Speaker 2: So we have a question from Heidi from South Africa.
Speaker 2: And Heidi, you might be the first person to write
Speaker 2: in from South Africa. I don't remember any questions post
Speaker 2: from there before, so I'm glad you're listening.
Speaker 1: Hi, ladies.
Speaker 2: You talk about clean fasting, which I also agrees work best,
Speaker 2: But you made a comment about not having any thing
Speaker 2: with a food taste that will raise insulin. I'm thinking
Speaker 2: mostly about toothpaste having a minty flavor, so surely this
Speaker 2: would make the brain think I'm eating. Then this means
Speaker 2: my clean fast isn't after I brush my teeth in
Speaker 2: the morning. Surely your thoughts would be good to hear
Speaker 2: on this.
Speaker 1: Thank you well, I actually have this addressed both in
Speaker 1: Delayed on Deny and in Fast Feast Repeat. And I
Speaker 1: just pulled out my copy of Fast feat Repeat and
Speaker 1: let me read this passage from Fast Feast Repeat. Is
Speaker 1: this is about the cephalic phase influence response. By the
Speaker 1: way that's in your brain, your brain, the taste goes
Speaker 1: from your tongue to your brain. Your brain perceives what's
Speaker 1: coming in. So within two minutes of tasting sweetness, the
Speaker 1: body releases insulin. The amount of insulin peaks at four
Speaker 1: minutes and returns to baseline levels within eight to ten minutes. Okay,
Speaker 1: let's apply that to toothbrushing. It's a tiny, tiny blip
Speaker 1: of your day. I brush my teeth every single morning.
Speaker 1: I use minty regular toothpaste. It is absolutely fine. Now,
Speaker 1: you wouldn't want to brush your teeth every ten minutes
Speaker 1: because think about that, then you'd be like having constantly
Speaker 1: up and then mat down, up and then mat down.
Speaker 1: That's also why we don't drink like a diet soda.
Speaker 1: Like if you had one sip of a diet soda
Speaker 1: by accident. You know, your insulin would peek at four minutes,
Speaker 1: then it would come back down within ten. But most
Speaker 1: people don't have one sip of diet soda and stop.
Speaker 1: They have a sip, then they do something, They have
Speaker 1: another sip. People drink a beverage for a long period
Speaker 1: of time. So we do care about what's happening over
Speaker 1: a long period of time with our cephalate pays insulin response.
Speaker 1: But a tiny little blip from brushing your teeth in
Speaker 1: the morning and then at night not a big deal. Yep.
Speaker 1: Now it's time for our segment called what's your Why.
Speaker 1: Most of us have weight loss in mind, so it's
Speaker 1: fine for that to be a big part of your why,
Speaker 1: but there's so much more to what intermittent fasting can
Speaker 1: do for us beyond weight loss. In my book twenty
Speaker 1: eight day fast start day by day, which is great
Speaker 1: if you are brand new to intermittent fasting or coming
Speaker 1: back to it after a break, I really recommend that one.
Speaker 1: But in that book, I ask you to craft your
Speaker 1: why a statement before beginning. When your why is deeper
Speaker 1: than weight loss alone, you're more likely to find long
Speaker 1: term success and view intermitt infesting as a lifestyle. And
Speaker 1: also in that book, I have like a bunch of suggestions,
Speaker 1: like there's a checklist where I have a whole bunch
Speaker 1: of ideas about what might be part of your why,
Speaker 1: like not getting diabetes you know as you age, or
Speaker 1: lots and lots of things like that, being able to
Speaker 1: move better in lowering inflammation. So the little check off
Speaker 1: list of things, plus places for you to write your own.
Speaker 1: So that's in twenty eight day fast start day by day, all.
Speaker 2: Right, this week we have a why from Tracy and Florida.
Speaker 2: Through having a conversation with my husband this week, my
Speaker 2: why for continue to live the IF lifestyle became obviously clear.
Speaker 2: I started intermint fasting in February of twenty twenty four
Speaker 2: to lose weight, and I quickly fell in love with
Speaker 2: all of the benefits it offered. Freedom from constantly thinking
Speaker 2: about food, not having to count anything, no shakes, no pills,
Speaker 2: no potions to buy, promising miraculous results. I did the
Speaker 2: rip the band aid off approach and quickly adapted to
Speaker 2: a nineteen to five schedule. A year later, in March
Speaker 2: of twenty twenty five, I had reached a weight I
Speaker 2: never thought I would see again, and I had people
Speaker 2: telling me I was looking gaunt and too thin. My
Speaker 2: smallest size clothes that I was happy to be in
Speaker 2: were starting to sag and feel baggy. During that time,
Speaker 2: I was also doing an elimination diet experiment as part
Speaker 2: of a health coaching certification course, and I'm sure that
Speaker 2: contributed to the extra weight loss during January and February.
Speaker 2: After completing the elimination diet, I did go on to
Speaker 2: gain about four pounds, back right back where I was
Speaker 2: before the diet. I am happy with the way my
Speaker 2: clothes fit, how I feel noticeably less dark spots on
Speaker 2: my hands and face, and the freedom this lifestyle brings.
Speaker 2: I have a robust immune system and I have not
Speaker 2: been sick since twenty twenty. While all that being said,
Speaker 2: my biggest why to continue intermint fasting is simply I
Speaker 2: can't afford to get sick. While there are no guarantees
Speaker 2: and many things are out of our control, I can't
Speaker 2: afford not to take the best care of myself that
Speaker 2: I I possibly can. My husband lost his job with
Speaker 2: health care benefits two years ago and is now self employed,
Speaker 2: and I am in the process of starting my own business.
Speaker 2: We simply cannot afford traditional health care at this moment
Speaker 2: in our lives, and we have a membership and a
Speaker 2: shared health plan to cover catastrophic events. This membership does
Speaker 2: offer deeply discounted labbees, so we have yearly lab work
Speaker 2: done and thankfully we both have great biomarkers and excellent
Speaker 2: vital signs. I truly believe staying active, eating a nutritious diet,
Speaker 2: stress management, optimizing sleep, and following an intermittent fasting lifestyle
Speaker 2: are the best things I can do to stay healthy
Speaker 2: and out of the doctor's office.
Speaker 1: I love that I feel the exact same way.
Speaker 2: All right, So we have a question from Christy and
Speaker 2: fort Worth. Christy wrote, I've been clean fasting since twenty nineteen.
Speaker 2: It was wonderful. I lost fifty pounds. Then I had
Speaker 2: a stroke. I continued to do IF, but my window
Speaker 2: got a little longer because they kept wanting me to
Speaker 2: eat at therapy. I gained back ten pounds but kept
Speaker 2: it steady. This was five years aga go, and now
Speaker 2: I've gained twenty pounds back and I have no idea
Speaker 2: why my window is usually four hours long. I am
Speaker 2: diabetic and take one jarro that is it. I am
Speaker 2: five foot two. I would like to weigh one hundred
Speaker 2: and forty pounds, but the weight keeps piling on and
Speaker 2: I just really don't know why. I do take supplements
Speaker 2: in the morning. One has vitamin C, riboflavi and nyasin
Speaker 2: B six, magnesium, zinc and chromium, a fish oil supplement,
Speaker 2: and a vitamin K supplement. Should I be taking these
Speaker 2: in the evening? That is when I take my magnesium supplement.
Speaker 2: I also am drinking black coffee and plain water. What
Speaker 2: am I doing wrong?
Speaker 1: I know that's frustrating. You lost fifty pounds and you
Speaker 1: had the medical issue, and your window got longer, and
Speaker 1: your window you said, now it is four hours long.
Speaker 1: I don't really know what you're doing. You said, what
Speaker 1: am I doing wrong? Quotation marks? You know, saying that
Speaker 1: you're doing something wrong. It makes it feel like bad,
Speaker 1: like you're being bad, and I don't want you to
Speaker 1: think about it that way. I don't think you're doing
Speaker 1: anything wrong, but what you're doing is not leading away
Speaker 1: as in your gating weight. Now, there is one mistake
Speaker 1: that I think you're making then that is your supplements, right.
Speaker 1: I still don't like the phrase doing it wrong. That
Speaker 1: just feels a very judgy to me. So don't judge
Speaker 1: yourself is doing something wrong. But instead, your supplements do
Speaker 1: need to go to your eating window. You know, vitamin C.
Speaker 1: When you're trying to decide if something belongs in your
Speaker 1: window or in your fast, say is this for nourishing
Speaker 1: my body? And if so, that's going to fit into
Speaker 1: your eating window. Vitamin C, that's fur nourishing your body.
Speaker 1: You know, fish oil that sounds like food. Now, minerals
Speaker 1: technically don't break your fast. But again, minerals are not
Speaker 1: just one hundred percent the mineral. Like if you're taking
Speaker 1: a zinc supplement, it's coming with some other stuff in
Speaker 1: the capsule and the filler. You know, just one zinc
Speaker 1: supplement with a tiny bit of filler might not be
Speaker 1: a problem. But if you had a magnesium and a
Speaker 1: zinc and a chromium and a whatever, and now you're
Speaker 1: adding like five different supplements, all with capsules and fillers,
Speaker 1: that might make more of a difference. That being said,
Speaker 1: I would be really really surprised if supplements in the
Speaker 1: morning are causing you to gain weight. With a daily
Speaker 1: four hour window, you know, yes, I would move that
Speaker 1: supplement regimen to your eating window. But I'm not sure
Speaker 1: why you're gaining weight, but it sounds like something is
Speaker 1: definitely going on in your body. Now. You said that
Speaker 1: you were going through therapy. I guess physical therapy and
Speaker 1: your window got longer. And you also have the variable
Speaker 1: of manjarro for diabetes and generally that's associated with weight loss.
Speaker 1: Am I right, Sherrid, like, aren't people using that?
Speaker 2: Yes? But here's my concern.
Speaker 1: Oh good, because I can't puzzle this one through.
Speaker 2: You know, it can't affect your appetite. And I'm wondering
Speaker 2: if over the years, with your manjarro and keeping a
Speaker 2: four hour, very consistent window, if you have potentially been undernourishing,
Speaker 2: you are experiencing some metabolic slow down.
Speaker 1: Ah. And then she was asked to eat more for
Speaker 1: her window because she was doing therapy. She gained back
Speaker 1: the twenty pounds.
Speaker 2: Okay, I really think that it would be worth shifting
Speaker 2: to an ADF protocol for the metabolic boost. Really really
Speaker 2: concentrating on a full twelve hour up day, eating three
Speaker 2: meals over the course of the day, and then on
Speaker 2: the down day either completely clean fast through the day
Speaker 2: or stick with the five hundred calorie downed a meal
Speaker 2: in one sitting. I really just think that time locked
Speaker 2: in in a short window, coupled with a drug that
Speaker 2: reduces appetite, even though it wasn't intentional, I think you
Speaker 2: might have had some metabolic slow down from that.
Speaker 1: That's been There are two of us on this podcast.
Speaker 1: I was like, I don't I don't know what to
Speaker 1: save it. Yeah, somebody just drove by on a motorbike
Speaker 1: out of him. I could hear that or not baby
Speaker 1: on his motorbike out there. All right, Well, I hope
Speaker 1: that that helps Christy. When Sherry said that, that just
Speaker 1: instantly clicked. Yes, if you're taking something that is reducing
Speaker 1: your appetite and you've been taking it for a while, especially,
Speaker 1: you may have really just layed your metabolism by eating
Speaker 1: in a tiny little window with a small appetite.
Speaker 2: So yeah, and if ADYF just really isn't for you,
Speaker 2: if you're not ready to leap to that, if you
Speaker 2: think back to Emily and our celebration, she just started
Speaker 2: adding some downish and up a stage. So you could
Speaker 2: try that to start with and do a very short
Speaker 2: one meal one hour or less window and next day
Speaker 2: do a six hour longer two full meal window all.
Speaker 1: Right stalled in Maryland. I have had great success, but
Speaker 1: need help with a multi month stall. My journey started
Speaker 1: in November of twenty twenty three when an A one
Speaker 1: C of thirteen point six put me in the hospital
Speaker 1: and literally almost killed me. At the time, I weighed
Speaker 1: four hundred and fifty pounds. I had very high blood pressure,
Speaker 1: high cholesterol, sleep apnea, anxiety, depression, et cetera. After ten
Speaker 1: days of an inpatient's day, I was discharged and started
Speaker 1: on a GLP one by my primary cure physician. I
Speaker 1: had already been doing intermittent fasting, but lifelong and generational
Speaker 1: obesity and generational eating disorders were winning out over my
Speaker 1: success with intermittent fasting. Today, I'm fifty three years old,
Speaker 1: post menopause and off all medications except for the GLP one,
Speaker 1: no other current diagnoses except for the type two diabetes.
Speaker 1: My A one C is now normal. That is fantastic.
Speaker 1: That is, my height is five to nine. My weight
Speaker 1: has been stuck for months now around two hundred and
Speaker 1: thirty pounds. I love intermittent fasting and I enjoy biking
Speaker 1: and swimming. I'm a rule follower. Please help me with
Speaker 1: a plan to at least get to what I think
Speaker 1: is a reasonable goal of one hundred and ninety nine pounds.
Speaker 1: My knees and damaged joints would appreciate losing thirty more pounds,
Speaker 1: especially knowing on the NEEE replacement surgery eventually. I don't
Speaker 1: think my goal is an unrealistic goal despite my major
Speaker 1: success so far, and I think that thirty pounds is
Speaker 1: at least worth going for. I appreciate your input. Thank
Speaker 1: you well.
Speaker 2: First of all, congratulations on two hundred and twenty pounds loss.
Speaker 2: That's okay, credible, that is incredible, And you have done
Speaker 2: this in less than two years. For one, maybe your
Speaker 2: body just needs to hang out here for a little bit,
Speaker 2: and we see this happen. Sometimes people just keep doing
Speaker 2: what they're doing and eventually their bodies are like, okay,
Speaker 2: all is well, and they go on and continue to
Speaker 2: lose some more weight. Or it's possible that your body
Speaker 2: has adapted to what you're doing, or I just had
Speaker 2: a discussion with somebody in the community about this. They
Speaker 2: had a significant amount of weight to lose, and they
Speaker 2: lost a significant amount of weight with long eating windows,
Speaker 2: but as their body got smaller, they did not need
Speaker 2: that much intake in their eating window anymore, and they
Speaker 2: had never adjusted it. If you are one that has
Speaker 2: having like a sixteen eight window, I would suggest shorten
Speaker 2: your window and going to a nineteen five. Are currently
Speaker 2: on a nineteen five and you're stuck and you really
Speaker 2: want to get the scale moving, I would again kind
Speaker 2: of like the last person you've been on this GLP one.
Speaker 2: We do know that it can impact the amount of
Speaker 2: food you eat. It can impact your muscle mass, so
Speaker 2: you may really want to switch and do like an
Speaker 2: ADF protocol or just start throwing in some down days
Speaker 2: where it works out best for your schedule. Again having
Speaker 2: a complete update, Another thing I noticed is like you're
Speaker 2: doing a lot of biking and swimming, and I think
Speaker 2: that's great, and I know that you're working on things
Speaker 2: that accommodate your joint pain, but I would really encourage
Speaker 2: you to do some strength training. If you don't know
Speaker 2: how to do that without pain, it's really really worth
Speaker 2: making an investment into a private trainer for a few
Speaker 2: sessions of nothing else to coach you through proper lifting techniques,
Speaker 2: and as you gain muscle mass, it helps stabilize your
Speaker 2: joints so that you have less joint pain, and it'll
Speaker 2: also set you up for a much easier recovery from
Speaker 2: your knee replacement surgery stroke longer you are, So that's
Speaker 2: something to think about as well.
Speaker 1: I predict we're going to start seeing more and more
Speaker 1: questions come in from people who have been using jolp
Speaker 1: ones and or maybe they're still using them for diabetes.
Speaker 1: Let's think about one of the mechanisms that is important
Speaker 1: and why people lose weight with these drugs. It has
Speaker 1: to do with you know, it really affects your appetite
Speaker 1: and your society, and you can only eat small amounts
Speaker 1: of food. When we think back, I wrote about this
Speaker 1: and the introduction of fast feast repeat. I talked about
Speaker 1: the Minnesota Starvation experiment, and I talked about the Biggest
Speaker 1: Loser Study, and both of those were examples where people
Speaker 1: really restricted their calorie intake lost a lot of weight,
Speaker 1: and along with that came metabolic slow down. So we
Speaker 1: have known for decades that when you eat a very
Speaker 1: low number of calories, you're going to lose weight. But
Speaker 1: then eventually your body is going to slow your metabolic rate,
Speaker 1: and it's because your body wants to keep you alive.
Speaker 1: If you were really in a famine and food was
Speaker 1: not available, your body doesn't want you to starve to death,
Speaker 1: and so you slows your metabolic rate to protect you. Now,
Speaker 1: if zero food was coming in it really was a
Speaker 1: total famine, Eventually you would keep losing weight. Your body
Speaker 1: would not be able to keep you alive if you
Speaker 1: never ate again. Obviously that's not what we want to do.
Speaker 1: We eat every day, or if we're doing ADF every
Speaker 1: other day. But the point is with these diets that
Speaker 1: are very very low calorie, even if you're doing intermittent
Speaker 1: fasting with a GLP one and you're eating with at
Speaker 1: a window, but you're still eating very very little. Even
Speaker 1: with the metabolic protection that fasting brings us, your body
Speaker 1: is still going to get those signals that not a
Speaker 1: lot is coming in. Let's slow down the metabolic rate,
Speaker 1: and then that can lead to that plateau. Anybody who's
Speaker 1: been using these drugs, if you're still using them for
Speaker 1: diabetes and you're on a plateau, think about has my
Speaker 1: metabolic rate slowed? Probably yes, ADF is a great strategy.
Speaker 1: Now on the flip side, if you were on them
Speaker 1: for just weight loss only, or you're on them for diabetes,
Speaker 1: and now you don't have diabetes anymore and you're better,
Speaker 1: and you go off of them for whatever reason, you're
Speaker 1: going to need to probably deal with the slow metabolism
Speaker 1: and you don't have the drugs that are helping you
Speaker 1: to have your appetite. And so now the drugs are gone,
Speaker 1: you may have really strong rebound appetite or your body
Speaker 1: is like, oh, thank god, we thought you were starving.
Speaker 1: Eat a lot. Now eat a lot, Eat a lot,
Speaker 1: eat a lot, and you feel like you just can't
Speaker 1: even stand the appetite. That's also when ADF can be
Speaker 1: helpful and.
Speaker 2: Let me pop in there too, with the appetite that
Speaker 2: returns with vigor after getting off g LP. Ones I
Speaker 2: saw something several weeks ago now where they talked about
Speaker 2: the fact that this is a peptide you're putting in
Speaker 2: your body that your body naturally produces, and so when
Speaker 2: you put in this exogenous peptide into your body, your
Speaker 2: body no longer has a reason to produce its own
Speaker 2: supply of it. It's sort of like when you take
Speaker 2: melatonin every night at bedtime, your body turns off producing
Speaker 2: its own melatonin. It's the same with this GLP one,
Speaker 2: which promotes satiety. So not only is your body feeling
Speaker 2: undernourished and prompting you to eat, you also are no
Speaker 2: longer producing this peptide in your body that helps you
Speaker 2: achieve satiety. So that is where you're gonna really have
Speaker 2: to fight. You know, suddenly you might feel like you're
Speaker 2: fasting feels harder, or you may not feel as satisfied
Speaker 2: after your windows or whatever, and that's where you're gonna
Speaker 2: have to really play around with your food intaking food
Speaker 2: meal composition, and creating. There's foods that help promote GLP one.
Speaker 2: Fasting helps promote GLP one, but exercise helps promote GLP one.
Speaker 2: But then there are also foods like high fiber foods,
Speaker 2: lean proteins that help promote GLP one. So I would
Speaker 2: definitely look into those types of foods and try to
Speaker 2: include those in your diet.
Speaker 1: I think that's a really good point. You want to
Speaker 1: get it back naturally, which again, and I am zero
Speaker 1: percent judging anyone who's taking any of these medications for
Speaker 1: whatever reason, whether it's diabetes or whether it was weight loss,
Speaker 1: because I know sheary for a fact that if I
Speaker 1: was still two hundred and ten pounds had been unsuccessful
Speaker 1: with weight loss for decades. Like before intermittent fasting, the
Speaker 1: way I was on that roller coaster, I would be
Speaker 1: on them. I would have gone to my doctor, and
Speaker 1: probably if I had not lost weight with intermittent fasting,
Speaker 1: I'd well over to ten by Now.
Speaker 2: I've been dealing with twenty five pounds since COVID and menopause,
Speaker 2: and I see people around me having great success on it,
Speaker 2: and there is that part of me who wants that
Speaker 2: quick fix. Right, thanks, Well, what if I just use
Speaker 2: them for six months just to try to shake some
Speaker 2: weight loss, and then I can maintain it? Great, because
Speaker 2: I've been maintaining those extra twenty five pounds for three
Speaker 2: years now. But I just know too much about it.
Speaker 1: Right And now, thank God, I'm so glad I do right.
Speaker 2: And while it may serve me now, I'm more worried
Speaker 2: about how what is going to do for me down
Speaker 2: the road, and how it's going to negatively impact my
Speaker 2: body mass and my body composition. And when you come
Speaker 2: down to it, one of the things that does is
Speaker 2: it helps you reduce your appetite. But fasting already does
Speaker 2: that for me, and I achieved satiety in my window,
Speaker 2: So what benefit am I really going to see? I
Speaker 2: have to remind myself that because I do get caught
Speaker 2: up in the gosh. I just want to get back
Speaker 2: to my size six geens that I was wearing. I
Speaker 2: don't like being in a size ten. I liked being
Speaker 2: in a single digit. But it's it's total vanity. I'm
Speaker 2: very healthy. I just got my metabolic age back from
Speaker 2: Function Health and I'm fifty two years old, and it
Speaker 2: teld me my metabolic age is forty five.
Speaker 1: Awesome.
Speaker 2: I'm doing great, even though I'm not the size I
Speaker 2: want to be.
Speaker 1: So we get it.
Speaker 2: We all want the answer and we want to get
Speaker 2: there today.
Speaker 1: And again, like I said, I will never judge anybody
Speaker 1: because I would be on it. I know for a fact,
Speaker 1: Thank goodness, right, and I'm in fasting coming along when
Speaker 1: it did, there was a time when I wished I
Speaker 1: weighed enough to try out for the Biggest Loser. I
Speaker 1: was like, I could try to just gain more so
Speaker 1: I could get on there. Right. It was back in
Speaker 1: like twenty twelve when everybody was watching it. You know. Yeah,
Speaker 1: the things we think, well.
Speaker 2: We've all been there. You're not allowed eyes.
Speaker 1: I get it. I understand it. Sherry understands it absolutely well.
Speaker 2: We have a question from in Long Island and wrote,
Speaker 2: I've been doing IF Clean Fast for three years. I've
Speaker 2: been in maintenance most of that time. I had previously
Speaker 2: lost thirty pounds the hard way, and I searched for
Speaker 2: maintenance that works. That is when I found GIN. I
Speaker 2: am five foot three and one hundred and twenty seven
Speaker 2: pounds and I am seventy two years old. I eat
Speaker 2: from about one to six pm, six days a week,
Speaker 2: with a random ADF one times a month or so.
Speaker 2: I go with what works for my schedule. But here's
Speaker 2: my struggle. I get calf and ankle leg cramps at
Speaker 2: night while I'm sleeping. They wake me up. I quit
Speaker 2: alcohol ten months ago, and that's improved things. But now
Speaker 2: I notice if I have a dessert or refined carbs
Speaker 2: at dinner, the body processes sugar very much like it
Speaker 2: processes alcohol, and then I also get those leg cramps.
Speaker 2: I stay hydrated. I drink plenty of water, and sometimes
Speaker 2: I drink essential water that has minerals in it. I
Speaker 2: am on ten milligrams of a stat in which I
Speaker 2: take in the morning. I don't want to start taking
Speaker 2: another pill. But if I have to, I will like
Speaker 2: a magnet or a potassium supplement question mark. Thank you
Speaker 2: to advance. And I'm curious if anybody else has had
Speaker 2: this problem.
Speaker 1: All right, let's talk about leg cramps. The only times
Speaker 1: I've ever gotten leg or foot cramps, I've been able
Speaker 1: to figure out through trial and error that only happens
Speaker 1: for me if I am dehydrated in my eating window. Like,
Speaker 1: for example, the last time that it happened and I
Speaker 1: was really really noticeable, it was when I flew to
Speaker 1: Arizona for a conference. Is a few years ago. Flu
Speaker 1: to Arizona for a conference, and I was sitting on
Speaker 1: the airplane and I didn't want to have to go
Speaker 1: to the bathroom, so I didn't drink anything. I like,
Speaker 1: did not. I was fasting, but I didn't drink anything.
Speaker 1: I didn't DRINKNY coffee, I didn't drink any water. I
Speaker 1: didn't want to go to the bathroom all the way
Speaker 1: to Arizona. So when I got there, I'm ran into
Speaker 1: a friend, so like, let's go have some Mexican food.
Speaker 1: So I opened my window with Mexican food and a margarita.
Speaker 1: I was still drinking, so I had alcohol, which also
Speaker 1: you know, is not very hydrating. Then I went and
Speaker 1: had a massage, and in the middle of that massage,
Speaker 1: I started getting these crazy foot cramps, like car just
Speaker 1: like like my feet were like claws. It felt terrible,
Speaker 1: and I was like, I'm gonna have to terrupt this massage.
Speaker 1: Can you get me a bottle of water. I have
Speaker 1: to drink it. So I chugged that bottle of water,
Speaker 1: and then I was better. And so it only happens
Speaker 1: for me. Ever, if it's in my eating window and
Speaker 1: I've eaten and I haven't had enough fluid, And again
Speaker 1: it doesn't happen very often. If I ever started to
Speaker 1: fill a twinge of something, I would immediately chug a
Speaker 1: glass of water. That happens, yes, in my eating window. Well,
Speaker 1: for me, digestion takes a lot of fluid exactly, so
Speaker 1: it's right pulling it out of my tiss sheets. Right,
Speaker 1: So digestion takes a lot of fluid. We don't need
Speaker 1: as much fluid while we're fasting because our body's not digesting,
Speaker 1: we're just fasting. But as soon as you eat, your
Speaker 1: body needs to have fluid in your digestive tracts. I
Speaker 1: think about like I had not had anything to drink
Speaker 1: on the plane, and then I had a big Mexican meal.
Speaker 1: It was heavy, and then I had that margarita, and
Speaker 1: so my body needed a whole lot more fluid. So
Speaker 1: it pulled a lot of fluid out of my tissues,
Speaker 1: and the cramping was insane, and the water fixed it.
Speaker 1: So I know you said you're drinking a plenty of
Speaker 1: water and you're staying hydrated, but are you doing that
Speaker 1: during the fast and then forgetting about having it during
Speaker 1: your window? When I drink a lot during the fast,
Speaker 1: it goes right through me. I remember sharing one time
Speaker 1: somebody asked, they said, when you're fasting, do you have
Speaker 1: to go to the bathroom more often? And I'm like, what,
Speaker 1: I don't think. So then I started paying attention to
Speaker 1: the answer. At one hundred percent. Yes, yeah. When I
Speaker 1: am fasting, I drink my black coffee, I drink my water.
Speaker 1: I am in the bathroom a lot. As soon as
Speaker 1: I open my window, I am absolutely fine. I don't
Speaker 1: go to the bathroom again. Again, my body's keeping the
Speaker 1: fluid instead of releasing it. So if you're drinking a
Speaker 1: lot during the day while you're fasting, that is probably
Speaker 1: going straight through you and your body is like maintaining balance.
Speaker 1: This is too much fluid. I'm getting rid of it.
Speaker 1: It goes right through your system. Then you eat, That's
Speaker 1: when you need to hydrate some more at that time.
Speaker 1: So see if that helps.
Speaker 2: I would say I have some other advice too. I
Speaker 2: am actually bad that he gets really bad leg cramps.
Speaker 2: And I've been out of my Bioptimizer's magnesium for a
Speaker 2: couple of weeks. I'm really not good about staying on
Speaker 2: top of when I'm out my husband. I both take it,
Speaker 2: and so then I'm like, what you took the last bottle?
Speaker 1: Why did you take all that?
Speaker 2: Right? I just got a shipment in yesterday and I
Speaker 2: hit it. I put the cheaper magnesium in his.
Speaker 1: Nice nobody tell error.
Speaker 2: If he complains some muscle cramps, I'll share. But right
Speaker 2: now I'm not complaining of muscle cramps. So when I
Speaker 2: am low in magnesium, I get killer leg cramps. And
Speaker 2: like just this weekend, if I so much as like
Speaker 2: would flex my foot like point my toe, I could
Speaker 2: feel a leg cramp starting in my leg. And you know,
Speaker 2: a lot of us just need more minerals than other people.
Speaker 2: You can take a look at your eating windows. Are
Speaker 2: you including lots of foods that include magnesium, potassium and them?
Speaker 2: The essential waters out there, these smart waters and whatever,
Speaker 2: they do not have enough minerals in them to balance
Speaker 2: your electrolytes, because if they did, they would have to
Speaker 2: tell you exactly how many milligrams of magnesium and potassium
Speaker 2: are in them, and very few of them. It's yeah,
Speaker 2: grace minerals, and they're usually added for flavor. All they're
Speaker 2: doing is they are taking all of the natural minerals
Speaker 2: and stuff out of the water when they purify it,
Speaker 2: and so it's just them putting it back in them.
Speaker 2: So you definitely want to make sure you're not overhydrating.
Speaker 2: But then you mentioned that when you have sugary foods
Speaker 2: that it's worse, and sugary foods actually disrupts your electrolyte
Speaker 2: balance and can not only promote inflammation in the body
Speaker 2: which can trigger muscle cramps, but it can really disrupt
Speaker 2: and deplete your potassium and magnesium stores. So I would
Speaker 2: really suggest you know, if you're in the United States,
Speaker 2: take a look at the.
Speaker 1: Bikes and I know who this is. He's in our community.
Speaker 1: I was a painter this and the painter.
Speaker 2: I think okay, and I would definitely look at the
Speaker 2: bioptimizers magnesium breakthrough that Jen and I use in love.
Speaker 2: I've used it for years. As long as I stay
Speaker 2: on top of it, I don't have muscle cramps. I
Speaker 2: also have never had an optical migraine since I went
Speaker 2: on magnesium. I don't have cardiac arrhythmias anymore since I
Speaker 2: went on magnesium. So it's really good for you, and
Speaker 2: it's really deficient in our food system.
Speaker 1: And I wanted to add one more thing. Schery, you
Speaker 1: probably haven't been looking or listening to the Bioptimizers' ads.
Speaker 1: I've been doing them for the past few months, and
Speaker 1: I learned something from reading their ads, you know, because
Speaker 1: they send you like a proposed like here, put this
Speaker 1: in there, and then you then you can make make
Speaker 1: it your own. But they taught me that did you
Speaker 1: know that all these EMFs, all this Wi FI and
Speaker 1: all the five G and all these electromagnetic frequencies, yes,
Speaker 1: that are bombarding us? Now they do something with the
Speaker 1: calcium channels and deplete your magnesium.
Speaker 2: I did not know that.
Speaker 1: That's fascinating. I actually was like, can this be true?
Speaker 1: And I looked it up and it is true. I
Speaker 1: mean it is not just making that up energy any
Speaker 1: kind I look it up. Yeah, I would never make
Speaker 1: a you know, read an ad unless i'd verify that's
Speaker 1: really what it's doing about, Like, oh my gosh, so
Speaker 1: that is depleting our magnesium even more. We have a
Speaker 1: link for by optimizers in the show notes always we
Speaker 1: just keep it in there. And also it's on fast
Speaker 1: Feast repeat dot com because we love bizers and literally
Speaker 1: we both use it.
Speaker 2: Yeah, they change my life. I don't sleep as well
Speaker 2: without them.
Speaker 1: You may know, we do not talk about supplements all
Speaker 1: the time, so for us to both like it, it
Speaker 1: means something. Do you know?
Speaker 2: Throughout the years people will say, I don't know why
Speaker 2: when I'm deep in my fast I have jaw pain.
Speaker 1: Oh do you know?
Speaker 2: I just recently learned that can be from lack of minerals.
Speaker 2: It can be an electrolyte. Really, it's magnesium specifically interesting
Speaker 2: interesting Yeah signs all the time when things aren't just so.
Speaker 1: Yeah, and I've been taking magnesium for so many years,
Speaker 1: I don't have that.
Speaker 2: So again, I did want to just say there are
Speaker 2: things like perferal arterial disease or perferle vascular disease that
Speaker 2: can contribute to light cramps, and you know you are
Speaker 2: in your seventies and those are the things that.
Speaker 1: Start to pop up.
Speaker 2: So if you start to take a magnesium supplement and
Speaker 2: you cut back on your water and you're still having
Speaker 2: this problem, I would just.
Speaker 1: Cut back on your water during the fast add water
Speaker 1: during your young window.
Speaker 2: And then one quick this housekeeping question. I've had a
Speaker 2: couple people write in. Somebody wrote in a couple months
Speaker 2: ago about this, and I didn't address it because I
Speaker 2: had no idea what they were talking about. But then
Speaker 2: somebody else popped in with the same question, like this
Speaker 2: is from episode maybe forty something that was a long
Speaker 2: time ago. I don't remember what I said, and I
Speaker 2: feeling it might have been one of those I have
Speaker 2: this lip gloss I like type questions are things I
Speaker 2: just mentioned, But they were asking about a good decaf
Speaker 2: colbrew that I mentioned. I really don't know what I
Speaker 2: was talking about. I'm gonna be honest. However, the place
Speaker 2: that I order my coffee from has cold brew coffee
Speaker 2: blend and they have a little satchet set. Sorry, they
Speaker 2: have them for like pictures or cups or whatever. So
Speaker 2: I went ahead and put a link in show notes
Speaker 2: for that. They do have a caffeinated and a decaffeinated version,
Speaker 2: and they use the water method to decaffeinate their coffee.
Speaker 2: So if you're looking for a good decaf cold brew,
Speaker 2: take a look at it. It's pretty tasty.
Speaker 1: I like it. It's called frostbite. Awesome. Thank you for that.
Speaker 1: Do you a satchet?
Speaker 2: Satch it?
Speaker 1: Get yourself thattchet? Every time I see that word almost
Speaker 1: say satchet.
Speaker 2: Oh my goodness.
Speaker 1: All right, before we get to our tweak of the week,
Speaker 1: I want to take a minute to talk about my books.
Speaker 1: You know, I will always be a teacher. And by
Speaker 1: the way, shore yesterday I was talking to somebody from
Speaker 1: a bank on the phone and he was like, yeah,
Speaker 1: I did intermitten fasting and said then we had this
Speaker 1: whole conversation about fast and where I like taught them
Speaker 1: a lot about it. I love that. Can't help myself.
Speaker 1: He was not fast and clean. He was having creatine
Speaker 1: and flavored watery stuff and he's like, I have a
Speaker 1: really hard time. I'm hungry, and I'm like, well, here,
Speaker 1: let me tell you why. Right. So then we talked
Speaker 1: all about the sofality based insult responds, I told about
Speaker 1: you know, the creatine all anyway, I love to have
Speaker 1: a lot of resources for you, like any good teacher,
Speaker 1: no matter where you are in your Internet and fasting journey.
Speaker 1: Not everybody needs the same resources.
Speaker 3: You know.
Speaker 1: There's Delayed on Deny, which is the first book that
Speaker 1: I wrote, and I updated it in twenty twenty four.
Speaker 1: The updated second edition is available in paperback and hardbag
Speaker 1: only on Amazon. And that's a quick read, and that's
Speaker 1: really all many people need. Just Delayed on Tonight. You
Speaker 1: read it, you start go now. You might need a
Speaker 1: little bit more. You might need to go a little
Speaker 1: farther if you want to dig into the concepts from
Speaker 1: Delayed on Tonight, either on your own or in a
Speaker 1: book study with a friend or a group of friends.
Speaker 1: I have a book study companion work book called Delay
Speaker 1: Don't Deny Digging Deeper. It's like a workbook and a
Speaker 1: half by eleven is that what the dimensions are? And
Speaker 1: you write in it. It looks very teachery. And I
Speaker 1: love when people tell me that they're working through it
Speaker 1: with a group, or even when someone's doing it by themselves.
Speaker 1: You know, because we know that reading a book is
Speaker 1: one thing, but applying it is another. And so if
Speaker 1: you take the time after each chapter to pause and
Speaker 1: reflect and apply what you've learned, it's going to stick better.
Speaker 1: That's the school teacher in me coming out. And if
Speaker 1: you're looking for a way to keep track of things
Speaker 1: you like a lot of times people who use twenty
Speaker 1: eight day Fast Start day by day for their first
Speaker 1: twenty eight days, they miss that journaling format where they're
Speaker 1: reflecting on how every day went. And some people have
Speaker 1: been known to buy multiple copies of twenty eight day
Speaker 1: Fast Start day by day and just keep working through it.
Speaker 1: You don't have to do that. Get the delay, don't
Speaker 1: deny Life Journal. It's designed to last you six months,
Speaker 1: and it's a great place to keep track of what
Speaker 1: you're doing, what's working, your overall progress. It's got a
Speaker 1: place to track your daily faster eating window, daily weights
Speaker 1: with weekly averaging, goal setting, non scale of victories. It's
Speaker 1: got a food an exercise journal, that daily reflection part
Speaker 1: that I talked about and more and so delayed on
Speaker 1: tonight digging Deeper in the Life Journal or available only
Speaker 1: on Amazon. So now it's time for our tweak of
Speaker 1: the week. You know I always say, tweak it till
Speaker 1: it's easy. But this is the part that's really important, y'all.
Speaker 1: The tweak that works for me might not be the
Speaker 1: one that works for you. And that is why it
Speaker 1: is super helpful to hear how other intermittent fasters are
Speaker 1: making intermittent fasting work for them. This is from Leah
Speaker 1: in Florida. Her tweak is choose one change per month
Speaker 1: to master eating more veggies one month, drinking water instead
Speaker 1: of soda during your window, another month, adding healthy fats,
Speaker 1: the next month, little to no ultra processed foods. Another month.
Speaker 1: That is what I did. It took me longer than
Speaker 1: a month. I gave myself space and grace to grow
Speaker 1: into that particular change.
Speaker 2: That's a great suggestion, it really is. We try to
Speaker 2: out you too much at one time. Yeah, it's overwhelming,
Speaker 2: and then if we fail at one thing, we just
Speaker 2: throw it all in the trash.
Speaker 1: You know, we've been through a period of time that
Speaker 1: Keto started. You know, the whole idea is healthy fats,
Speaker 1: and I've definitely talked about this before on podcast episodes,
Speaker 1: but it kind of gave us the idea that fat
Speaker 1: is a free food. Keto and Keto if you're having trouble,
Speaker 1: they just say add more fat, add more fat, add
Speaker 1: more fat, and fat is not a free food. And
Speaker 1: so when you're saying the wording adding healthy fats, if
Speaker 1: instead you think of it as substituting poor quality fats
Speaker 1: with with higher quality fats, that is one hundred percent
Speaker 1: important switch that everyone should make instead of having the
Speaker 1: lower quality fats add in healthy fats swapping, we're swapping
Speaker 1: swapping healthy fats for unhealthy fats. Like for example, there
Speaker 1: are restaurants who are stopping using their seed oil frying
Speaker 1: and going to beef tallow frying instead, with the whole
Speaker 1: idea being the concept being that many people consider the
Speaker 1: beef tallow to be a healthier fat than the seed
Speaker 1: oils that they were using, So we're swapping less good
Speaker 1: fat for a better fat. However, I think most of
Speaker 1: us need to add fat just to be adding it.
Speaker 1: Absolutely not unless you've been following, like literally a low
Speaker 1: fat diet where you've been restricting fat for a long
Speaker 1: long time and now you're ready to add back in
Speaker 1: some healthy fats. And we do need some fats in
Speaker 1: our diet. But if you're eating foods that are satisfying
Speaker 1: and delicious, and the fats that you use are already
Speaker 1: healthy fat. Do not add in more healthy fats just
Speaker 1: because you think you need to. We do not need
Speaker 1: more fat. Most people are probably eating too much. The
Speaker 1: fat we eat really is easy for our body to store.
Speaker 1: Like for me, it's cheese and cream and butter. I
Speaker 1: don't need to add more of those in, even if
Speaker 1: they're good fats. Do you want to add anything to that, Sherry.
Speaker 2: Nope, I think you nailed it. I was actually thinking
Speaker 2: of that exact same thing.
Speaker 1: Yeah, just things get a health halo. Talking about this
Speaker 1: earlier today.
Speaker 2: It's just because nuts are healthy doesn't mean that eating
Speaker 2: a couple of nuts to open and close your window
Speaker 2: doesn't mean that's healthy. Right, And I do see a
Speaker 2: lot of people I feel like, falling into this trap.
Speaker 2: I watch like what people share that they open their
Speaker 2: windows with. And I don't really say anything about the
Speaker 2: way people eat unless they're coming to me for troubleshooting advice. Right,
Speaker 2: But I do notice, and I do notice the people
Speaker 2: who they're not eating a Kido style diet, they're not
Speaker 2: eating a low fat diet, but then they're opening their
Speaker 2: windows with nuts and cheese and veggies with ranch dip,
Speaker 2: And I think to myself, that's a lot of fat
Speaker 2: to open your window with and you haven't even had
Speaker 2: your main meal yet. So if you're stuck and you're
Speaker 2: one of those that likes to eat cheese and nuts
Speaker 2: and a whole avocado a day, heavy cream, that's my weakness. Yeah,
Speaker 2: they really give it a month of cutting out of
Speaker 2: those extra unnecessary fats and see what happens to your
Speaker 2: weight loss, because I suspect you'll see a shift.
Speaker 1: Yeah. And the minute it really got into my mind
Speaker 1: that people were really confused about this was years ago
Speaker 1: when we saw the Facebook groups. That's how long ago
Speaker 1: it was. But I can remember some episode that I
Speaker 1: did with somebody on intermitt and Fasting Stories. I said,
Speaker 1: if I'm get to the high end of my maintenance range,
Speaker 1: I just cut back on butter and cream a little bit.
Speaker 1: And somebody said it was in the Facebook groups. That
Speaker 1: doesn't make any sense because fat can't make you gain fat.
Speaker 1: I'm like, oh my gosh, is that what people think now?
Speaker 1: And yes, that is what. Yeah, that kind of has
Speaker 1: gotten out there that and now it's like protein, you know,
Speaker 1: you can eat as much protein as you want. You
Speaker 1: can eat as much fat as you want and it
Speaker 1: doesn't do anything in your body if we are over
Speaker 1: consuming anything. You know, most people, if you said what's
Speaker 1: bad fats, protein or carbs, everyone would say carbs are bad.
Speaker 1: Protein and fats are good. Well except for the bad fats.
Speaker 1: We got the good fats as long as you're eating
Speaker 1: the good fats and the good protein, and carbs are
Speaker 1: bad and I would say none of them are bad.
Speaker 1: None of them are good. You know, we need protein, fats,
Speaker 1: and carbs to be nourished, well satisfied. We want to
Speaker 1: eat real ones.
Speaker 2: It's about the right balance for your body.
Speaker 1: And we don't want to over consume anything. Eating too
Speaker 1: many carbs not great. Eating too much protein actually not great,
Speaker 1: Eating too much fat not great. We want to eat
Speaker 1: the right amount of everything. So there's my TED Talks.
Speaker 1: Thank you for coming well real.
Speaker 2: Quick, before I move on to our motivational segment. To close,
Speaker 2: there's a newsletter I get. It's from Science Daily, and
Speaker 2: had a notification that I had a new research study
Speaker 2: finding and what they found. We always talk about menopause
Speaker 2: and the negatives that go with it, but here's a positive. Okay,
Speaker 2: They tracked over five hundred women aged thirty five to
Speaker 2: fifty five, and what they learned is that during the
Speaker 2: menopause progression and after anger outbursts and feeling of hostility diminished,
Speaker 2: and as you get older it diminishes. The only form
Speaker 2: of anger that remains steady is suppressed anger.
Speaker 1: Oh, I mean that.
Speaker 2: Makes so much sense because suppressed feelings they just tend
Speaker 2: to grow, they disfester in there. So there's your motivation
Speaker 2: to be better about talking things out and getting hurt
Speaker 2: out there and don't let them sit inside of you
Speaker 2: infester as you ate.
Speaker 1: And also aren't we willing to put up with a
Speaker 1: little bit less? Well? I feel after menopause to putting
Speaker 1: up with as much as I used to.
Speaker 2: I feel like what you become more liberated?
Speaker 1: Yeah, And like you know what this is to I'm
Speaker 1: on the downwards.
Speaker 2: You go through this period where you've done everything that
Speaker 2: everybody expects you to do as a woman, right, and
Speaker 2: then your kids are raised and you've gotten to a
Speaker 2: point in your career where you're happy and satisfied and
Speaker 2: you're no longer chasing that mouse anymore, and then you're
Speaker 2: just like more free to be you. You're just gonna
Speaker 2: say the things you need to say and move on.
Speaker 1: And can I tell you something that you might have
Speaker 1: seen this on Facebook, But if seventy five is the
Speaker 1: average lifespan, and I don't know, that's just the number
Speaker 1: they use in this graphic, then middle age is not
Speaker 1: your fifties, it's thirty seven. Oh my gosh, because right now,
Speaker 1: if you ask me, I would say, yes, I'm middle aged,
Speaker 1: I'm fifty six. No, the middle of seventy five is
Speaker 1: at forty seven. You're right, I'm not. That like freaked
Speaker 1: me out and it made me laugh. But also we're
Speaker 1: aging well shery.
Speaker 2: Well, I saw me the other day that talked about
Speaker 2: you know how the Wonder Year's TV show that I
Speaker 2: saw that dude say yeah, and it was like it
Speaker 2: came out in the eighties. It took place in like
Speaker 2: nineteen sixty seven, like twenty five years earlier or something.
Speaker 2: And they said the equivalent of that today would be
Speaker 2: a TV show that was made in the early two thousands.
Speaker 3: Which is crazy because that feels like right now, like right, oh,
Speaker 3: all right, Well, this week we have a message and
Speaker 3: a quote from Jane.
Speaker 2: This is something she struggles with, but said she works
Speaker 2: on each month, and the message is self care is
Speaker 2: not an occasional indulgence. Rather, it is a discipline, an
Speaker 2: intentional choice to care for your future self. People who
Speaker 2: possess discipline have a better sense of well being and
Speaker 2: a greater sense of control over their life because they
Speaker 2: are not ruled by impulses. Taking full and complete responsibility
Speaker 2: for your well being requires discipline. Discipline is a magnificent
Speaker 2: word that bequeaths freedom to the beholder. Focus on the
Speaker 2: beauty that is the practice of discipline. Self discipline equals
Speaker 2: self care. And the quote is discipline is built by
Speaker 2: consistently performing small acts of courage. And that is from
Speaker 2: Robin Sharma.
Speaker 1: I love that, and I mean that is just so true.
Speaker 1: It is an intentional choice to care for your future self.
Speaker 1: Every time we make a choice, like we don't pulsively
Speaker 1: open our window early just because oh that no, not
Speaker 1: the breakroom looks nice. We're using discipline and we're making
Speaker 1: an intentional choice to care for your future selves. Powerful. Yep,
Speaker 1: thanks so much for listening today. We would love to
Speaker 1: have you join us in the Delayed on Tonight community
Speaker 1: where you can interact with both me and Sherry plus
Speaker 1: the most supportive bunch of intermittent fasters you'll find anywhere.
Speaker 1: Go to Jenstevens dot com slash community to join us.
Speaker 2: Don't forget to subscribe to this podcast to your favorite
Speaker 2: podcast app, and if you haven't already, please leave us
Speaker 2: a five star review that helps new listeners find the show,
Speaker 2: and we really appreciate it.
Speaker 1: We are a community driven podcast, so to submit your
Speaker 1: success stories, your questions, your favorite tweak it till It's Easy, moments,
Speaker 1: or anything else you want us to share on the podcast,
Speaker 1: go to fast Feast Repeat dot com slash Submit and
Speaker 1: then listen each week to see if we share your
Speaker 1: submission or answer your question Jen.
Speaker 2: Until next week, Thanks for listening,