Speaker 1: Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
Speaker 1: Jen Stevens, author of the New York Times bestseller Fast
Speaker 1: Feast Repeat.
Speaker 2: And I'm Sherry Bullock, longtime intermittent faster and health and
Speaker 2: wellness advocate. Please keep in mind that this podcast is
Speaker 2: for educational and motivational purposes only and is not intended
Speaker 2: to provide medical or diagnostic advice. Jen and I are
Speaker 2: not doctors, so make sure to check with your trusted
Speaker 2: healthcare professionals before making changes, especially when it comes to
Speaker 2: 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.
Speaker 3: Hi, everybody, we are so glad you're here today.
Speaker 1: Welcome to this week's episode of the Fast Feast Repeat
Speaker 1: Intermittent Fasting for Life Podcast. How are you doing today, Sherry?
Speaker 2: I'm doing fabulous, me too. It is August the nineteenth
Speaker 2: as we record this, and last week y'all heard me
Speaker 2: talk about Seth, my bonus son, who went to the
Speaker 2: Marine's last spring and he graduated last week, and so
Speaker 2: we were out in South Carolina for several days. It
Speaker 2: was a very busy few days, and I just as
Speaker 2: a mother, I think that might be my proudest moment.
Speaker 3: Oh that's awesome. Yeah, you were nowhere near me, which
Speaker 3: was sad.
Speaker 1: Everybody's like, oh, South Carolina, no way far away in
Speaker 1: South Carolina.
Speaker 2: Well, I'm want to be honest. Eric and I were
Speaker 2: looking at the map to figure out how to get there,
Speaker 2: and we were both shocked that this part of South
Speaker 2: Carolina is further south than Augusta, Georgia, which is almost
Speaker 2: straight east of US, and.
Speaker 3: We're like, what like that you had to go south
Speaker 3: to get to Yeah.
Speaker 2: Out we went down through Macon and that way.
Speaker 3: So yeah, so I got in Surf side.
Speaker 1: Are pretty much at the same latitude, which is surprising
Speaker 1: because you feel like you're going north northeast.
Speaker 3: You actually do drive.
Speaker 1: You have to drive pretty north and then come down
Speaker 1: back down south the way the roads are so but
Speaker 1: they're very they're at the same latitude.
Speaker 4: It's looking a map again.
Speaker 1: The map is always surprising because you imagine the states
Speaker 1: like being all like lined up in certain ways, and
Speaker 1: then they're right.
Speaker 4: Yeah.
Speaker 2: I had no idea that part of the coast of
Speaker 2: South Carolina, came down and like so far, I mean,
Speaker 2: I don't know. I guess I have to look at
Speaker 2: the map.
Speaker 1: I'm you know, up on the top part of you know,
Speaker 1: the North Carolina end of South Carolina.
Speaker 2: Yeah, you are, well, that's where he's headed. Next is
Speaker 2: North Carolina for more training for the next fourteen weeks
Speaker 2: after his he's on leave right now and he's coming
Speaker 2: over as soon as we finished recording. He's coming over
Speaker 2: and he's spinning today and tomorrow with us. So well,
Speaker 2: last week I did to see him.
Speaker 1: It was see our son's week because cal came and
Speaker 1: visited and that was all came from San Francisco and
Speaker 1: too short, too short. But Will and I are going
Speaker 1: to see him in early November. I'm so happy Tripp yesterday.
Speaker 4: Yeah good.
Speaker 2: Yeah, I saw that picture of y'all together and it
Speaker 2: just made my heart happy.
Speaker 3: Yeah, it's good.
Speaker 2: You know, as parents who have sons across the country,
Speaker 2: you know, Parker moved back to Colorado when he was
Speaker 2: almost seventeen to finish high school out there. He just
Speaker 2: never really loved to hear in Alabama and that was
Speaker 2: hard on my mom's heart to let him go Before
Speaker 2: I was ready. I was like, you know, I always
Speaker 2: thought I had to lely graduate in high school, but
Speaker 2: I knew it's what he needed to do to thrive
Speaker 2: and be happy, and so I let him go. And
Speaker 2: you know, it's hard at first, but then it just
Speaker 2: becomes Okay, Well, you know where he's at, and you
Speaker 2: still talk on the phone and you can still FaceTime
Speaker 2: or whatever. But when you see them, you realize how
Speaker 2: much you miss.
Speaker 1: Them exactly exactly, and thank goodness for modern technology. You know,
Speaker 1: I think about families came over from. Most of my
Speaker 1: roots are British Isles, and like you sent your son
Speaker 1: across the ocean, you'd never see.
Speaker 2: Him again or hear from them exactly. You might get
Speaker 2: a letter at some point.
Speaker 3: Maybe, but you just really didn't know.
Speaker 1: So you know, we could text him or FaceTime at
Speaker 1: any moments, and thank goodness for all of that, but
Speaker 1: there's still nothing like having them here.
Speaker 4: Yep.
Speaker 2: Yeah, for sure. He left nine years ago, and every
Speaker 2: time I leave the airport or leave him behind drop
Speaker 2: him to the airport, I still bawl like a baby.
Speaker 1: Yeah, but they're thriving, and that's what we do. We
Speaker 1: send him into the world and let them thrive. Although
Speaker 1: it's so funny. Will has always been needed to be
Speaker 1: close to his mama. Like I think back to when
Speaker 1: they were toddlers, and Will kind of orbited me. My
Speaker 1: stepmother's the one who noticed. Still like he would go
Speaker 1: off and always like kept touching base with me. Well,
Speaker 1: Cal's just like whatever. You didn't either know when he
Speaker 1: was a toddler. But we were walking. We went on
Speaker 1: a little boat excursion and we were walking on this
Speaker 1: beach at the very tip of Garden City, right where
Speaker 1: the merles Inlet comes in, and Cal was going.
Speaker 3: We didn't know where he was. We couldn't even find him.
Speaker 4: He just did got back on the boat.
Speaker 1: But Will was orbiting me. He like would go over here,
Speaker 1: then you'd come back to me. Then you would go
Speaker 1: over there and come back to me. I'm like, this
Speaker 1: is so funny. They are still who they were. Yeah,
Speaker 1: we'll never move away from me.
Speaker 2: No, Yeah, Well, I would say Parker and I always
Speaker 2: had a really close relationship, and he was kind of
Speaker 2: my clingy kid. He wanted to sit and touch you
Speaker 2: or lean on you or whatever. And when he's here,
Speaker 2: he's just as sweet as he's ever been. But I'm
Speaker 2: also really proud that I raised him to be independent
Speaker 2: and he's out there doing his thing. And you know
Speaker 2: he's back in Ireland currently working right now.
Speaker 3: Wow.
Speaker 2: Anyway, it's bittersweet watching your kid's grub, but it's also
Speaker 2: so rewarding.
Speaker 3: Yeah, it really is, it really is.
Speaker 2: All right, Well, let's share a weekly celebration, and this
Speaker 2: one's personal to me. I've shared before that my mom
Speaker 2: and dad started pasting the innimy and I mentioned the
Speaker 2: last time we recorded together that she was noticing more stamina. However,
Speaker 2: last week she sent me the following message. She said,
Speaker 2: I'm not bragging by any means, but I wanted to
Speaker 2: tell you that I walked further this morning than I
Speaker 2: have in over a year, mainly because my hips and
Speaker 2: knees wouldn't let me before, but I can do it now.
Speaker 2: I also noticed this week that I can go downstairs
Speaker 2: without only being able to take one step at a time,
Speaker 2: if you understand what that means, and without my knee
Speaker 2: giving me problems. And I'll be honest with you. When
Speaker 2: I saw my mom in April watching her do steps,
Speaker 2: they live in a split level, so they have to
Speaker 2: go up and down like maybe five steps to go
Speaker 2: to the family room or up to the bedrooms, and
Speaker 2: I said to my dad, I don't know if you
Speaker 2: could bill live in this house much longer. Mom can't
Speaker 2: hardly do the steps, so I was noticing that she
Speaker 2: was really struggling. She said, I'm so happy for those
Speaker 2: reasons alone for starting intermittent fasting. Thank you for helping
Speaker 2: me along the way. Today is the end of twelve
Speaker 2: weeks and I am close to five six hundred steps
Speaker 2: just today. This would have taken me a week plus
Speaker 2: to accumulate that many steps. Over the last several years,
Speaker 2: I keep getting notices on my step app saying that
Speaker 2: there's a change in my steps and it hasn't given
Speaker 2: me a fall risk alert since before I started fasting,
Speaker 2: yay that is. I asked her if I could share
Speaker 2: this celebration today and she responded, thank you, Yes, you
Speaker 2: can share. Please be sure to tell them my age.
Speaker 2: I'm seventy five turning seventy six this fall. In case
Speaker 2: it makes a difference to someone else, it is never
Speaker 2: too late to take care of yourself and your health.
Speaker 2: I may still need a knee replacement at some point,
Speaker 2: but I hope to put it off as long as possible.
Speaker 3: I'm just incredible.
Speaker 1: There's no better feeling than having your mom do intermit
Speaker 1: and fasting and change her life already in twelve weeks.
Speaker 4: Yeah.
Speaker 2: Well, you know, for years now, every time I've seen them,
Speaker 2: and I can tell, you know, I don't see them
Speaker 2: every day like I used to. And so we go
Speaker 2: a year nine months without seeing each other for the
Speaker 2: past several years, and then when I see her, I'm
Speaker 2: just like always shocked. I can tell that she's slowing down,
Speaker 2: that he's not as mobile as she used to be.
Speaker 2: I've been so worried about her, and you know, when
Speaker 2: I was there in April, I kept telling Dad, you've
Speaker 2: got to get her more active.
Speaker 4: You've got to get due.
Speaker 2: To like a senior sneakers class or get her moving.
Speaker 2: And she can't just sit here all day. And so
Speaker 2: I'm so glad that fasting has given her the energy
Speaker 2: and the stamina and she used her pain where she
Speaker 2: can be more active. And even if she lost never
Speaker 2: lost another pound. She told me that she won't change
Speaker 2: what she's doing because she feels so good.
Speaker 3: Yeah, that's just fantastic. That's the main thing.
Speaker 1: When people start feeling amazing and feel the difference. You
Speaker 1: don't want to quit, right, And for anybody who's listening,
Speaker 1: if you've been fasting for a while and you know
Speaker 1: that you should be fat adapted, like maybe you're sticking
Speaker 1: to a five hour window and you don't feel great
Speaker 1: and you've been doing this for months and you've been consistent,
Speaker 1: that's them to look at your fast and see if
Speaker 1: maybe you aren't quite fast and clean.
Speaker 3: Yeah, we do that from time to time.
Speaker 2: Yeah, when I see people that are saying that they're
Speaker 2: struggling and they've been fasting for three or four months
Speaker 2: and that they're not having the energy, or they're feeling
Speaker 2: sluggish or brain foggy or whatever, or they're really struggling
Speaker 2: with hunger still while they're fasting. If you dig deep,
Speaker 2: usually there's something in there that's breaking their fast during
Speaker 2: that time and they just either didn't think it mattered
Speaker 2: or didn't notice it. So really look at your clean
Speaker 2: fast beverages and make sure that there are no weird
Speaker 2: ingredients in there and that it is truly just black
Speaker 2: coffee or plain black or green tea not Nasha not.
Speaker 3: Dya that one right, or herbal teas.
Speaker 2: No or nothing flavored, no jazzon green tea.
Speaker 4: Yeap.
Speaker 3: Yeah, Oh, I'm just drinking green tea. But it's jasmine
Speaker 3: green tea. That is not just green tea.
Speaker 4: Right.
Speaker 3: Yeah.
Speaker 4: I was just so thrilled to hear that.
Speaker 1: That really is exciting. It was thrilling that she shared
Speaker 1: it with us and our messenger. And you know, I
Speaker 1: sure wish I could convince my mom to do it,
Speaker 1: but she said, nope.
Speaker 2: We hear people they'll join the community and they'll say
Speaker 2: I'm seventy two or I'm seventy five, I'm seventy six. Well,
Speaker 2: fasting work for me. Yeah, And I mean I think
Speaker 2: my mom right there, that wasn't a pay testimonial. She
Speaker 2: just added the blue sent me that message. When she
Speaker 2: said I'm not bragging, I said, you should go because.
Speaker 1: You did the work. Yeah, exactly. So now we have
Speaker 1: a question from a listener. This question is from cold
Speaker 1: Runner from Norway. Dear Jen and Sherry, this is my
Speaker 1: success story and some questions. I'm a thirty nine year
Speaker 1: old woman from Norway who discovered the benefits of fasting
Speaker 1: two years ago. It all started with me experimenting with
Speaker 1: twenty four to forty eight hour clean fasts every other week.
Speaker 1: It was a struggle, but I was and am convinced
Speaker 1: and intrigued by the many benefits of fasting and autophogy.
Speaker 1: As I am writing this, I realized that I have
Speaker 1: had an average of eighteen six since I discovered your
Speaker 1: podcast in twenty twenty four. I have had periods with
Speaker 1: shorter eating windows. I bet you're not surprised that my
Speaker 1: weight has been somewhat stable with an average of a
Speaker 1: six hour eating window. My weight has been fluctuating around
Speaker 1: four to five pounds up and down. This March, I
Speaker 1: decided to commit to ADF for a month to weigh
Speaker 1: daily and focus on my weekly average. It was an
Speaker 1: interesting experience. In the same period, I focused on heavy
Speaker 1: lifting in the gym combined with training for my very
Speaker 1: first half marathon in June. I felt amazing most of
Speaker 1: the time, and I do want to pop in here,
Speaker 1: which I think she's getting ready to get to this.
Speaker 3: I would if you change too.
Speaker 1: Many variables at one time, like she committed to ADF
Speaker 1: and started heavy lifting at the same time.
Speaker 3: That's a lot of variables. So we know heavy lifting
Speaker 3: is going to do two things.
Speaker 1: You're going to work your muscles a lot, which will
Speaker 1: cause muscle inflammation and water retention is your muscles heel,
Speaker 1: which is what it's supposed to happen. That's not bad.
Speaker 1: That's the process of building muscle. So you're going to
Speaker 1: see an increase on the scale from your muscle inflammation
Speaker 1: is the healing of cars, and then you'll have some
Speaker 1: muscle mass increase. So you might not see the scale
Speaker 1: go down with your fat loss because your muscle inflammation
Speaker 1: slash muscle growth will mask what's happening with your fats.
Speaker 1: I just wanted to pop that in there. Too many
Speaker 1: variables at one time can give you results that might
Speaker 1: not be it's easy to understand, not look accurate. They
Speaker 1: might not look accurate actually, But she goes on to say,
Speaker 1: my weekly average showed that my weight was slowly going down.
Speaker 3: I was amazed by my.
Speaker 1: Energy level and could really feel my body composition changing, which,
Speaker 1: of course, Sherry, is what we would expect fat loss
Speaker 1: and muscle building. She said, due to several reasons, I
Speaker 1: experienced some window creep and made worse food choices. In May,
Speaker 1: we had Norway's Constitution Day and several birthdays to celebrate.
Speaker 1: Because I am a curious biologist, I took a body
Speaker 1: scan at the gym prior to the ADF month and
Speaker 1: two months later.
Speaker 3: I love what's coming. I love what's coming, she said.
Speaker 1: The body analysis showed that my weight was exactly the
Speaker 1: same as before I started ADF, including the month with
Speaker 1: the window creep and poor food choices. I was disappointed. However,
Speaker 1: the analysis further showed an increase in muscle mass and
Speaker 1: to decrease in body fl fat percentage. See that is
Speaker 1: exactly what body recomposition is. Her weight stayed exactly the same,
Speaker 1: but she had increased muscle mass and decreased body fat,
Speaker 1: which is exactly what we would have predicted to happen.
Speaker 1: And all those people, one particular person I'm thinking of
Speaker 1: who's running around on all the podcasts telling women not
Speaker 1: to lift heavy and do fasting because you'll gain fat. Boom, No,
Speaker 1: you want not if you're fast and clean, she said.
Speaker 1: My current weight is one fifty seven pounds and I
Speaker 1: am five foot three. After my month with ADF, I
Speaker 1: weighed one fifty two, but I'm back at one fifty seven.
Speaker 1: My personal trainer was impressed. He had never seen that
Speaker 1: change in any of his female clients. Yet, as many trainers,
Speaker 1: he does not recommend fasting for more than eight to
Speaker 1: twelve hours for women.
Speaker 3: It was so fun to prove him wrong. I love
Speaker 3: that so much.
Speaker 2: Yeah, I mean eight hours of fasting means you literally
Speaker 2: eat every hour of the day that you're not sleepy.
Speaker 3: It's true anyway.
Speaker 1: On the flip side, I was struggling with an intense
Speaker 1: feeling of cold in the evenings and had to go
Speaker 1: to bed fully dressed under two covers with the hat,
Speaker 1: gloves and wool socks. Your podcast helped me understand I
Speaker 1: could reduce this feeling by moving my eating window closer
Speaker 1: to bedtime.
Speaker 3: It helped.
Speaker 1: After the month with ADF, I got the flu and
Speaker 1: changed to a more regular eating window again. I am
Speaker 1: struggling and doubting if I should continue with ADF or
Speaker 1: have a five hour eating window. As I am increasing
Speaker 1: my exercise training for a half marathon. The hunger was
Speaker 1: and is intense, and I feel my body is pushed
Speaker 1: to the max with injury or sickness lurking around the corner.
Speaker 1: Do you think I can continue the positive trend of
Speaker 1: lowering my body fat if I increase the five hundred
Speaker 1: calorie Downday meal in periods with a lot of running
Speaker 1: if I continue with ADF, could a larger downday meal
Speaker 1: help me not feel intensely cold when going to bed?
Speaker 1: If so, how much is okay for the down day?
Speaker 1: I am one hundred percent that I eat enough on
Speaker 1: my up days, but my food choice could be improved.
Speaker 1: Is a five hour eating window more fitting compared to
Speaker 1: ADF when training for a half marathon or increasing cardio?
Speaker 1: Considering the good results from my month with ADF, I
Speaker 1: am curious to try ADF a couple of more months.
Speaker 1: But then I'm also training for a new half marathon.
Speaker 1: I would appreciate some good advice and to remain strong
Speaker 1: and trust the process.
Speaker 2: Love your podcast, all right, so let's talk about the
Speaker 2: cold feeling. You noticed that this was reduced a little
Speaker 2: bit when you moved your eating window closer to bedtime.
Speaker 2: You can also look, there are a lot of thermogenic foods.
Speaker 2: There's like list out there, and these are foods that
Speaker 2: you eat that actually can increase your body temperature. So
Speaker 2: you could play around with eating more thermogenic foods during
Speaker 2: your window, including some carbohydrates in your window, and I
Speaker 2: mean some like really good quality carbohydrates. And then as
Speaker 2: far as whether or not you should do ADF for
Speaker 2: a five hour window. My answer is do what feels good.
Speaker 2: I personally, you say you feel like your injury or
Speaker 2: sickness is lurking around every corner. One of the benefits
Speaker 2: of a daily eating window is that you get nutrients
Speaker 2: every single day, such as you replenish your electrolytes, and
Speaker 2: you replenish your micro nutrients, your zinc, your boron, your copper,
Speaker 2: and all those things, and so that is a benefit
Speaker 2: to a daily eating window. If you're really looking to
Speaker 2: lower your body fat while you're training, which you know
Speaker 2: a lot of people when they are training for a marathon,
Speaker 2: they don't lose any weight, right, some people actually gain
Speaker 2: weight while doing that. So could ADF during that time
Speaker 2: help you. Yes, But then you also say that you
Speaker 2: were really struggling with hunger at some point. Trying to
Speaker 2: find where you said that hunger. Yes, you said the
Speaker 2: hunger was and is intense, and I feel my body
Speaker 2: is pushed to a max.
Speaker 1: And I want that hunger is intense with ADF training
Speaker 1: or just with a daily five hour window. That's the
Speaker 1: part I wasn't sure about. Why is the hunger INTENDF?
Speaker 1: She's one month of ABF and it was a while back.
Speaker 1: So she's back to a daily eating window again. Okay,
Speaker 1: so I feel like she's having a daily eating window,
Speaker 1: and if she's not eating sufficiently within a daily five
Speaker 1: hour window, what I'm worrying she might actually find that
Speaker 1: a full up day with twelve hours of eating. Maybe
Speaker 1: she exercises on the morning of her down day. I mean,
Speaker 1: I'm sorry I said that wrong. Maybe the exercise the
Speaker 1: morning of the upday. First thing, she does her training
Speaker 1: first thing when she wakes up on the up day
Speaker 1: in the fasted state, and then immediately goes and has
Speaker 1: a big breakfast afterwards. So she's getting the fasted training,
Speaker 1: but then the big breakfast and then have lunch and
Speaker 1: then have dinner, have a full three full meals on
Speaker 1: the up day.
Speaker 4: Yeah.
Speaker 2: And then my other thought too was, you know, she
Speaker 2: asked whether or not she really needs to stick to
Speaker 2: the five hundred calorie meal. The research was conducted with
Speaker 2: a five hundred.
Speaker 3: Calorie men, men, everybody.
Speaker 2: Right, So I mean, if you don't feel satisfied with
Speaker 2: that five hundred, and you are a very active person,
Speaker 2: then I could see where that would be just a
Speaker 2: little drop in the bucket for you you may like
Speaker 2: more of a uppish downish approach, and just think about
Speaker 2: just take calories off the table for your downish window,
Speaker 2: your downish day, and just eat a really full meal
Speaker 2: to satisfaction and then immediately close your window back. So
Speaker 2: think of it more as one hour eight hours, one
Speaker 2: hour six hours. Just listen to your body, and then
Speaker 2: on the uppish day, have two really full meals over
Speaker 2: the course of your uppish day, and maybe that will
Speaker 2: feel more balanced to you and it might help you
Speaker 2: satisfy your hunger a little bit more. And the other
Speaker 2: thing too, though, is just really make sure that you're
Speaker 2: not using something that's potentially breaking your fast. As I
Speaker 2: mentioned earlier, if you're using some sort of electrolytes while
Speaker 2: running or something, make sure there's nothing sneaky in those electrolytes,
Speaker 2: like sit your gacid or boric acid or full of
Speaker 2: the acid that they like to put in those for
Speaker 2: preservative reasons. So you know, take a look at that
Speaker 2: if that's something that you're doing. But yeah, I just
Speaker 2: continue to listen your body. It sounds like you're doing
Speaker 2: a good job at that, and slide back into ADF
Speaker 2: see how that feels, and you know, if you feel
Speaker 2: like your body is pushed to the max, it probably
Speaker 2: is right. So I also want to remind you to
Speaker 2: take recovery days. You should not be working out every day,
Speaker 2: and if you're training for a marathon, that's a lot.
Speaker 2: I don't know how many days you train a week.
Speaker 2: Try to work some recovery days in there. If it's
Speaker 2: you know, something like yoga or pilates as a good
Speaker 2: way to stretch and work out your sore muscles, and
Speaker 2: you know it's just really good for your stress, and
Speaker 2: try doing more of a recovery exercise.
Speaker 1: On your days that you aren't runn And I want
Speaker 1: to pop in with two important things. One is, we
Speaker 1: know that fasting is good for us, even women. We
Speaker 1: know that exercise is good for us, even women, but
Speaker 1: overfasting is not good for women. Over exercising is not
Speaker 1: good for women. You know, when we talk to doctor
Speaker 1: Tabatha Barber about fasting and women, she talked about how
Speaker 1: Olympic athletes who are definitely not fasting by the way,
Speaker 1: but Olympic athlete females will often lose their periods because
Speaker 1: they're doing so much exercise and too much fasting. Is
Speaker 1: also what we don't want, but you do not want
Speaker 1: to combine it together. And there really is no like
Speaker 1: godline like here's exactly where it's too much and when
Speaker 1: you shouldn't do these things together. But you just want
Speaker 1: to always be cautious that you are fasting and feasting
Speaker 1: in a way that supports what you're doing, and your
Speaker 1: body gives you clues. And that's the second thing I
Speaker 1: wanted to say. If you start feeling an increased urge
Speaker 1: to binge, that is always a bad sign. An increased
Speaker 1: urge to binge lets you know that your body is
Speaker 1: starting to feel hannicked, and that's when you need to
Speaker 1: figure out do I need to back up some of
Speaker 1: my exercise, back off have more recovery, or do I
Speaker 1: need to open my window more or both.
Speaker 3: We had someone in the community.
Speaker 1: Today's Sherry, that talked about how she was struggling and
Speaker 1: it came out she'd been doing longer fast like forty
Speaker 1: eight hours and then she was having the urge to binge.
Speaker 1: We don't recommend, That's why we are so broken record
Speaker 1: about you do a down day and then you have
Speaker 1: a full up day. Like I want you to think
Speaker 1: of it as thirty six twelve six hour fast, No.
Speaker 3: Forty two, forty five forty eight.
Speaker 1: No, A forty eight hour fast is two full calendar
Speaker 1: days of fasting. That is not alternate daily fasting. If
Speaker 1: you skip two twenty four hour periods, twenty four plus
Speaker 1: twenty four is forty eight. That is two days. So
Speaker 1: ADF is well researched. Fasting for forty eight hours and
Speaker 1: then having them that is not researched. There may be
Speaker 1: people doing it, but we find over and over people
Speaker 1: who are pushing themselves for long or fasts end up
Speaker 1: with the urge to binge, and fasting is hard, and
Speaker 1: so that's just something to really keep in mind. If
Speaker 1: you find yourself wanting to binge, ask yourself, am I
Speaker 1: eating too lightly in my window? Is my window too short?
Speaker 1: Am I fasting too much? Am I trying to do
Speaker 1: longer fasts for ADF but I'm not having a full
Speaker 1: up day. Am I not nourishing my body?
Speaker 4: Well?
Speaker 1: Those are the things to ask yourself, and that's where
Speaker 1: you are your own study of one.
Speaker 2: Yep, all right, so our next question is from the
Speaker 2: same region. I did not plan that. That's such a coincidence.
Speaker 2: The next question is from Nordic mom.
Speaker 4: First, off.
Speaker 2: I've missed listening to you too. I was an intermittent
Speaker 2: faster for a good year and a half and I
Speaker 2: absolutely loved it. I lost fifteen kilograms without ever feeling restricted,
Speaker 2: and I felt amazing, energized and confident. Then I got
Speaker 2: pregnant and I had to stop. I also stopped listening
Speaker 2: to the podcast because, to be honest, it was a
Speaker 2: bit tough to let go of a lifestyle that had
Speaker 2: finally helped me reach my goals without restriction or calorie counting.
Speaker 2: My baby is turning nine months soon, and I'm starting
Speaker 2: to feel that it's time to prioritize my own body again.
Speaker 2: I've probably gained around ten kilograms through pregnancy and those
Speaker 2: intense breast freighting sugar cravings, but I know interment fasting
Speaker 2: will help me get back on track. Before my pregnancy,
Speaker 2: I typically followed a four hour eating window with a
Speaker 2: few thirty six hour fast each month. I obviously can't
Speaker 2: jump straight back into that, and I doubt it will
Speaker 2: be as easy to start this time around. I'm still breastfeeding,
Speaker 2: so I'll need to ease into it and allow my
Speaker 2: body to adjust gradually. I've also come to terms with
Speaker 2: the idea that my milk supply may taper off during
Speaker 2: the process. Do you have any tips for me, especially
Speaker 2: on the practical and mental sides of restarting if during
Speaker 2: this phase of life, I'll of course consult my doctor
Speaker 2: in the health aspect, but I'd love your insight on
Speaker 2: the real life side of things. For reference, I'm a
Speaker 2: short lady one hundred and fifty six centimeters tall, and
Speaker 2: at my lowest before pregnancy, I weigh a fifty four kilograms.
Speaker 2: I'm probably around sixty four now, though I haven't dared
Speaker 2: step on the scale in a few months. I'm genuinely
Speaker 2: excited to get back to fasting. I loved how it
Speaker 2: made me feel, but I know I'll also be wrestling
Speaker 2: with some mum gilt about choosing fasting and my health
Speaker 2: over my baby. In a way. Thank you so much
Speaker 2: for your amazing podcast. I'm so happy to be back.
Speaker 3: Well, I have some bad news. Nordic mom. You are
Speaker 3: not back and I do not want you. Sharona are
Speaker 3: very firm on this.
Speaker 1: We do not want you to start back fasting until
Speaker 1: your baby is fully weaned. So I want you to
Speaker 1: think about the entire period of time that you're nursing
Speaker 1: your baby as not for intermittent fasting. It's not to
Speaker 1: do with milk supply. It's to do with toxins that
Speaker 1: get released as we lose fat.
Speaker 3: And I am not making this up.
Speaker 1: I read this out of a breastfeeding textbook and it
Speaker 1: wasn't even talking about fasting. It was just talking about
Speaker 1: should you try to lose fat while you're breastfeeding. That
Speaker 1: was the entire context. And I imagine a breastfeeding textbook
Speaker 1: is written by an expert, way more expert than me,
Speaker 1: so I'm deferring to this breastfeeding expert. And it had
Speaker 1: to do with talks that are stored in our fat
Speaker 1: stores that get released as we're losing fat, and unfortunately,
Speaker 1: those toxins can get into your breast milk. So I
Speaker 1: know you're very careful about what you eat while you're breastfeeding,
Speaker 1: as all of us would be, but you don't realize
Speaker 1: that there's stuff stored in there from way before, and
Speaker 1: so you do not want to risk those toxins, I'm sure.
Speaker 1: So I don't want you to stop breastfeeding just so
Speaker 1: you can get back to fasting. I want you to
Speaker 1: keep breastfeeding. If your plan was to breastfeed for eighteen months,
Speaker 1: then breastfeed for eighteen months, and this is for your baby.
Speaker 1: You're doing what's best for your child. And then when
Speaker 1: that baby is weaned, that is when you start back
Speaker 1: with intermittent fasting. And I also get it because I
Speaker 1: have two kids of my own. I didn't know any
Speaker 1: of this when I was, you know, after I'd had
Speaker 1: my babies. We want to get back to our prepregnancy body.
Speaker 1: Everybody's doing these diets, but it's a very different world
Speaker 1: now with all of the toxins, and we really do
Speaker 1: not want to be trying to lose fat while we're breastfeeding.
Speaker 1: And we can make that sacrifice of not trying to
Speaker 1: get back to our pre baby body until baby is weaned.
Speaker 1: So wait, continue to breastfeed as long as you want to,
Speaker 1: or however long that might be, and then when your
Speaker 1: baby is weaned, that's when to ease back into intermittent fasting.
Speaker 1: I would honestly start intermittent fasting as if you're brand
Speaker 1: new and you've never done it before.
Speaker 3: That's from my.
Speaker 1: Book twenty eight day fast. Start day by day can
Speaker 1: be very helpful. You just follow it day by day
Speaker 1: as if you've never fasted before, and ease your way
Speaker 1: back in, and that'll set you up for the best success.
Speaker 1: And I know it's disappointing to hear that, because you're
Speaker 1: excited to get back to fasting. And I'm glad that
Speaker 1: you want to get back to fasting. But I promised
Speaker 1: that if I thought it was fine, I would tell you.
Speaker 1: But I am deferring to the experts who really say
Speaker 1: we should not be trying to lose fat while we're breastfeeding,
Speaker 1: which I know that message hasn't really gotten out there,
Speaker 1: but once I read it, I couldn't unsee it, and
Speaker 1: I can't stop making that recommendation. I read that when
Speaker 1: I was researching for Well, I don't know if it
Speaker 1: was when I was researching for Cleanish or maybe it
Speaker 1: was fast Feast to repeat, but whenever I read it,
Speaker 1: and then researching for Cleanish, really helped me understand how
Speaker 1: many toxins there are in our modern world that didn't
Speaker 1: needs to be there. You know, two hundred years ago
Speaker 1: it didn't matter. But now our fat cells are really
Speaker 1: like storage for garbage our bodies. What is this?
Speaker 3: I don't know what to do with it.
Speaker 1: I'm going to stash it away kind of like if
Speaker 1: you're like trying to clean your room and you don't
Speaker 1: know where to put something and you shove it under
Speaker 1: the bed. Our fat cells are very much shoving it
Speaker 1: under the bed. So I hate to be the bearer
Speaker 1: of bad news. And I definitely am not trying to
Speaker 1: get you to stop breastfeeding.
Speaker 3: I want you to keep doing that. Just hold off
Speaker 3: on the fasting.
Speaker 1: And for someone who loves fasting, you know, I'm not
Speaker 1: going to try to convince people not to do fasting
Speaker 1: except when.
Speaker 2: It matters, right, Yeah, and three years from now, it's
Speaker 2: not going to matter whether you started fasting today or
Speaker 2: you waited another three or four months until your baby
Speaker 2: was weaned, right, so you know, just enjoy this time
Speaker 2: with your little one, and it's such an important time,
Speaker 2: and then you know, when your baby is weaned, fasting
Speaker 2: will be here for you exactly.
Speaker 1: So now it's time for our segment called What's Your Why?
Speaker 1: And I know that most of us begin intermittent fasting
Speaker 1: with weight loss in mind, and that is a perfectly
Speaker 1: wonderful reason to start, But there is so much more
Speaker 1: to what intermittent fasting can do for us beyond weight loss,
Speaker 1: and that is why In twenty eight day fast start
Speaker 1: day by day, I ask readers to craft their why
Speaker 1: statement before even beginning. I genuinely believe that when your
Speaker 1: why is deeper than weight loss alone, you're more likely
Speaker 1: to find long term success and view intermittent fasting as
Speaker 1: a lifestyle.
Speaker 2: So this week we have a why from Sally in Alliston, Ontario.
Speaker 2: My why is over all health and increase to taphagy.
Speaker 2: If I hit my goal weight of one hundred and
Speaker 2: thirty five pounds, great, If not, that's okay too. As
Speaker 2: long as I am healthy, I am the lightest I
Speaker 2: have been this century. I love saying that love I
Speaker 2: am enjoying. I'm enjoying the other health benefits, sleeping better, better,
Speaker 2: bladder control, less inflammation. My nail fungus has disappeared. I
Speaker 2: have more energy most days and almost no cravings for.
Speaker 4: Sugary or crappy food.
Speaker 2: They have just gone away, along with the food noise
Speaker 2: that's feat.
Speaker 4: We hear that a lot.
Speaker 1: There's just so much more that we're not even expecting.
Speaker 1: You know, today we're recording this on Tuesday. It's Transformation Tuesday,
Speaker 1: and the community and people share something about them that
Speaker 1: is transformed and I believe it was Kim who shared
Speaker 1: how much she's changed mentally, how much mental noise. Just
Speaker 1: Sally said, here the food noise is gone. And you know,
Speaker 1: we come for the physical transformation, even if we're coming
Speaker 1: for health reasons. We come for the physical transformation, right,
Speaker 1: but the mental transformation is what ends up maybe being
Speaker 1: the biggest surprise of.
Speaker 2: All I think so absolutely.
Speaker 4: Yep.
Speaker 2: All right, so we have another question, and this was
Speaker 2: an end from Gina in Almost say Nina, Wisconsin. She said,
Speaker 2: I have been practicing IF since twenty twenty one. I
Speaker 2: am fifty four years old. I f I fit two
Speaker 2: and one hundred and twenty nine pounds. In twenty twenty one,
Speaker 2: I did eightyf and the weight just kept falling off,
Speaker 2: down to about one hundred and seventeen pounds. But then
Speaker 2: I had a hysterectomy and lost more weight and that
Speaker 2: did not feel healthy, so I stopped fasting.
Speaker 4: For a while.
Speaker 2: I started back up when I felt healthy again, but
Speaker 2: that was back up to about one hundred and thirty
Speaker 2: eight pounds. The weight did not fall off like the
Speaker 2: first time, but I also decided to do nineteen five
Speaker 2: on weekdays and sixteen eight on weekends. I have lost
Speaker 2: the weight slow and steady, down to one hundred and
Speaker 2: twenty nine pounds. I was thinking of a goal weight
Speaker 2: of around one twenty five, but I think my body
Speaker 2: really likes one twenty nine. I have Hashi motos, but
Speaker 2: it's well treated and I generally feel great. I strength
Speaker 2: train every other day and I do yoga every other day.
Speaker 2: I also walk my every day about three miles, and
Speaker 2: of course I clean fast only water, with an occasional
Speaker 2: green tea or black coffee. My concern and questions are
Speaker 2: that I just started the Zoe nutrition testing in the
Speaker 2: hopes of seeing what foods work for my body, but
Speaker 2: in wearing the CGM, it appears I have some sort
Speaker 2: of nocturnal hypoglycemia. I stop eating at seven pm every night,
Speaker 2: and my blood glucose is around eighty six, but then
Speaker 2: it starts to fall to seventy right before bed, and
Speaker 2: then dips into the fifty to sixty range while I'm sleeping.
Speaker 2: I keep going to the red zone, and the CGM
Speaker 2: says that I should be calling my doctor. I don't
Speaker 2: have diabetes. I don't take insulin, I don't drink alcohol
Speaker 2: before bed or almost ever for that matter. I don't
Speaker 2: work out before bed. It seems like I don't do
Speaker 2: any of the things that would cause this, and I
Speaker 2: don't feel super shaky in the morning, but I often
Speaker 2: do feel tired and sometimes it's difficult to get out
Speaker 2: of bed in the morning. When I look at Google,
Speaker 2: it says I should eat a little something before bed,
Speaker 2: but I don't really want to do that because of
Speaker 2: my eye of lifestyle. Do you have any suggestions. I
Speaker 2: did yoga this morning and my BLOODCOSE was a about
Speaker 2: sixty and after yoga it raised up to a fairly
Speaker 2: normal range of seventy. So I'm not really sure what's
Speaker 2: going on, but I would appreciate any thoughts that you have.
Speaker 3: All Right, the CGM confusion, so you're wearing a CGM
Speaker 3: for the Zoe testing. I really have a love.
Speaker 1: Hate relationship with cgms the more I've learned about them, Right,
Speaker 1: they can be so amazing and teaching you what works
Speaker 1: for your body, but when they're not accurate, you get
Speaker 1: really confused. For example, did you know that cgms they
Speaker 1: can have a margin of error And this is just
Speaker 1: like the average margin of error is ten percent.
Speaker 3: Ten percent.
Speaker 2: That is a lot. I just want to say up actually,
Speaker 2: because I'd heard this before, could be up to twenty
Speaker 2: percent typically, ten to fifteen percent typical.
Speaker 1: So let's say one hundred is like an average blood
Speaker 1: gluecase number, So that can mean that you're ten to
Speaker 1: fifteen points off of what your blood gluecase really is.
Speaker 1: So you think you're at eighty six, I would be
Speaker 1: absolutely shocked if you stop eating at seven PM in
Speaker 1: your blow glucose is eighty six. I can't even unless
Speaker 1: you're like eating completely like Keto all fat. Do you
Speaker 1: agree with that, Sherry, A glucose of eighty six after
Speaker 1: hunting would be very surprising.
Speaker 4: Yeah, eighty six after eating. I mean.
Speaker 2: That does seem surprising to me.
Speaker 1: That seems lower than I've ever seen naturally has a
Speaker 1: very low blood glucose.
Speaker 3: Yeah, level, that doesn't seem right.
Speaker 4: Yeah.
Speaker 1: So yeah, like for me, like when I've won a CGM,
Speaker 1: I've worn them, you know, multiple times, so I have
Speaker 1: the you know overall what mine has done. Like I
Speaker 1: wouldn't get down to seventy until I was like flipping.
Speaker 3: The metabolic switch right, just over time.
Speaker 1: But if you have a sensor that is off like
Speaker 1: worse than the margin of era and again that's if
Speaker 1: the average margin of era is ten to fifteen percent,
Speaker 1: then one sensor could be off way more than that, right,
Speaker 1: And so also we have the fifty to sixty range,
Speaker 1: you're probably getting alerts while you're sleeping. Another variable is
Speaker 1: that happens even if your sensor is not giving you
Speaker 1: a bad number because you're.
Speaker 3: Just laying on it.
Speaker 1: While you're laying on it, it can give you a low
Speaker 1: number when it's not really low, but you're laying on it.
Speaker 1: So that's where the love hate comes from, because you
Speaker 1: are thinking that your blood sugar is going to the
Speaker 1: fifty sixty range while you're sleeping, and one your sensor
Speaker 1: might be one of those that has a wider margin
Speaker 1: of error and is just measuring you low. The fact
Speaker 1: that your blood glucose is eighty six after eating makes
Speaker 1: me think that's kind of surprising.
Speaker 4: Well.
Speaker 2: In addition, like sensor placement can make a big difference,
Speaker 2: and I just recently learned that if you put it
Speaker 2: over muscle, it can give you false low reading, right
Speaker 2: rather than on a fatty.
Speaker 3: Point, you have it over muscle.
Speaker 2: And also like lying on it if it's like on
Speaker 2: the back of your and you're a side sleeper, so
Speaker 2: like compression for sleeping can interfere with the results. There's
Speaker 2: like a twenty four hour period after you put it
Speaker 2: on where it's crazy the accuracy can really be lower
Speaker 2: because it's kind of trying to self calibrate after you
Speaker 2: put it on. Another really important thing is dehydration. So
Speaker 2: if you're mildly dehydrated, it concentrates your interstitial fluid and
Speaker 2: that can lead to inaccurate readings.
Speaker 4: By the same.
Speaker 2: Token, if you're overhydrated and you have extra interstitial fluid,
Speaker 2: if you're puffy retaining water, that can give you inaccurate readings.
Speaker 2: This is why anybody with diabetes who's using these for
Speaker 2: like insulin management, anytime they have what's considered an abnormal reading,
Speaker 2: they are encouraged to do an actual finger stick and
Speaker 2: test their blood for comparison.
Speaker 1: Yeah, I was gonna say that. That blew my mind
Speaker 1: when I learned that diabetics who must dose insulin are
Speaker 1: told not to dose according to your CGM.
Speaker 3: I was like, well, then.
Speaker 1: We should not be, you know, taking it at one
Speaker 1: hundred percent phase value when clearly it isn't. And so
Speaker 1: here's what I would do if I were you, Because
Speaker 1: I know this is probably made you a little worried.
Speaker 1: I would get I go to any drug store and
Speaker 1: get a fingerstick, glue coometer. That's what they're called, right, serry,
Speaker 1: glue cometer. Get a glucometer, get the strips and test
Speaker 1: your blood sugar. And especially if you're still wearing the CGM,
Speaker 1: it would be really interesting to compare it and see.
Speaker 1: And anybody who's listening, if you're ever wearing a CGM
Speaker 1: and you think the numbers seem weird, go get a
Speaker 1: finger stick. You don't have to have a prescription to
Speaker 1: get it, and compare the numbers, and you may be
Speaker 1: very surprised that the numbers are completely different.
Speaker 3: And then you're like, oh, I would.
Speaker 2: Say, when wearing a CGM, I think the most important
Speaker 2: thing to look at is not the actual numbers, but
Speaker 2: the trend. Yeah, Like after you eat, is your blood
Speaker 2: sugar returning to baseline within about two to three hours
Speaker 2: after you eat, or is it going up rapidly and
Speaker 2: falling rapidly and you're having some reactive hypoglycemia after eating,
Speaker 2: And so the trend is more important. They doesn't go up.
Speaker 3: And stay up all night long, which we also don't
Speaker 3: want we don't either.
Speaker 2: Yeah, right, And then the other thing I was gonna
Speaker 2: mention too. You know, if you say you wake up
Speaker 2: feeling tired or it's difficult that bad. I am a
Speaker 2: person whose blood sugar runs pretty low, and I had
Speaker 2: this issue when I was wearing a CGM mine red
Speaker 2: low almost all night long. But I'm a side sleeper
Speaker 2: and I sleep on my arm, and so I did.
Speaker 2: I do notice that some mornings I wake up a
Speaker 2: little groggy, sluggish, can't quite get up. And the first
Speaker 2: thing I do is get up and get moving, because
Speaker 2: if you get up and get moving, for me, I
Speaker 2: drink a cup of coffee, that helps push some glycogen out,
Speaker 2: which is going to naturally raise your blood sugar up.
Speaker 2: But even just get up and do some brisk movement,
Speaker 2: get up and do some stretching, some jumping jacks, march
Speaker 2: in place for a few minutes. You know that it's
Speaker 2: going to pump out some glycogen out of your muscles,
Speaker 2: out of your liver, and it'll raise your blood sugar up.
Speaker 1: And she did say that after she did yoga, it
Speaker 1: came went from sixty to seventy. So that's an example
Speaker 1: of what Sherry was just talking about and again I
Speaker 1: don't think you were sixty. I'm predicting that your CGM
Speaker 1: is just off.
Speaker 2: Yeah, I say, even a hot shower can get your
Speaker 2: blood sugar up.
Speaker 3: Yeah.
Speaker 2: So if you ever wake up and you're feeling like
Speaker 2: your blood sugar is a little low in the morning
Speaker 2: and you're feeling the effects of it, there's things you
Speaker 2: can do naturally to kind of boost it up without
Speaker 2: breaking your fast or eating something, and honestly eating.
Speaker 4: Right before bed.
Speaker 2: All that to me that all that's going to do
Speaker 2: is set you up for blood glucose dysregulation at night.
Speaker 2: So yeah, as long as your blood sugar is back
Speaker 2: to your baseline at bedtime, that's really what you're looking for,
Speaker 2: and that's fairly stable blood sugar through the night.
Speaker 1: If I were ever to wear a CGM again, and
Speaker 1: I'm not saying I won't because I do, you think
Speaker 1: it's very interesting to see what happens, I would definitely
Speaker 1: get a fingerstick to have alongside of it, and then
Speaker 1: you can see maybe it always is off by twenty
Speaker 1: I don't know, or always off by ten every time
Speaker 1: you test it, and then you note a correct for that,
Speaker 1: so you think it's really sixty, but that's really seventy.
Speaker 1: Or you think it's really eighty, but that's really ninety.
Speaker 1: When you see what the margin of error of your
Speaker 1: particular your reading ends up being so great. Tool got
Speaker 1: to understand the caveat.
Speaker 2: Yeah, Like, let's just say the margin of air is
Speaker 2: fifteen percent, and your baseline blood sugar was seventy. A
Speaker 2: fifteen percent margin of air would mean your blood sugar
Speaker 2: might show up is fifty nine point five, but it's
Speaker 2: really seventy, but it's really seventy, right, So you just
Speaker 2: have to take that into account. And I mean, I
Speaker 2: have a CGM sitting on my kitchen counter right now,
Speaker 2: mainly just because I want to see if I'm having
Speaker 2: better goose control. I feel like I am since starting
Speaker 2: on hormone replacement. I was having really why old hypoglycemic
Speaker 2: reactive hypoglycemia prior to starting on hormones, and I haven't retested,
Speaker 2: so I'll be doing that here in the next week
Speaker 2: or so.
Speaker 1: And that's the love part the love hate. The love
Speaker 1: is that you're going to get some great data. The
Speaker 1: hate is that you got to check to see if
Speaker 1: it's accurate. And that's just the technology, you know, We're
Speaker 1: not putting shade on the CGM companies because you know,
Speaker 1: if I did have diabetes, I would probably wear a CGM,
Speaker 1: but I would also double check with the hunger stick
Speaker 1: back up. It would be really nice to have that data.
Speaker 1: But you know, you do want to know if your
Speaker 1: blood sugar is like three hundred or something. That's when
Speaker 1: a CGM, you know, is going to be life change.
Speaker 3: Really, I'm shaving. You need to know that.
Speaker 1: Like someone who doesn't know your blood sugar is going
Speaker 1: up to three hundred after you eat, you need to
Speaker 1: write that. So yeah, I'm not against cgms. I just
Speaker 1: want everyone to understand the limitations and you have to
Speaker 1: learn to work with those limitations.
Speaker 3: Right, all right, we.
Speaker 1: Have a question from e from Jersey, Hijen and Schery,
Speaker 1: and I'm wondering this must be Jersey in.
Speaker 3: England, That's what I'm thinking.
Speaker 2: I don't know.
Speaker 1: Well, let's see how things it looks like get spelled American.
Speaker 1: I So I mean by like all the words, that's
Speaker 1: what I was looking through. Okay, you start talking about
Speaker 1: stones than we know, Hijen and Sherry. I'm an avid
Speaker 1: listener of all your podcasts and Jen's books. Thank you
Speaker 1: both for all the time you put into helping others.
Speaker 1: I had a question about a couple of things that
Speaker 1: tie together for reference. I'm a twenty five year old
Speaker 1: woman who has been practicing intermittent fasting since December first
Speaker 1: of twenty twenty three, and I'm submitting this June eleventh
Speaker 1: of twenty twenty five, about a year and a half
Speaker 1: or so. My starting weight was two hundred and eighteen
Speaker 1: point six and as of today I am at around
Speaker 1: one hundred and seventy three. I've been practicing one meal
Speaker 1: a day with an eating window average of three to
Speaker 1: four hours, although I've dabbled an ada from time to time,
Speaker 1: usually for three to four weeks at a time, not
Speaker 1: very many spurts. I've been in the one seventies for
Speaker 1: six plus months now. I want to keep losing more weight,
Speaker 1: but I don't put too much much focus on it,
Speaker 1: as I'm living in a much healthier, more energetic body.
Speaker 1: I got blood work in April of twenty twenty four,
Speaker 1: about five months into fasting, and I had an A
Speaker 1: one C of five point six and an LDL cholesterol
Speaker 1: of one thirty nine. I just got blood work done
Speaker 1: again fourteen months later and my A one C went
Speaker 1: down to five point two, which is a great sign.
Speaker 1: But my LDL is up to one sixty. That's a
Speaker 1: huge jump in LDL, and I don't know why that
Speaker 1: would be. I've been getting more plants in my diet,
Speaker 1: and I've even been making an effort to eat less meat,
Speaker 1: although I haven't been strict with it. My diet when
Speaker 1: I cook food at home is very healthy, and my
Speaker 1: Zoe tests that I process fats well. But maybe I
Speaker 1: eat too many nuts and cheese. I've cut back a lot.
Speaker 1: I go for walks, but that's about it. For my exercise.
Speaker 1: I know I need to do more, but I haven't
Speaker 1: had a change in my exercise habits since last year.
Speaker 1: I don't know why my LDL would be so much
Speaker 1: higher after making a change for the better in my life.
Speaker 1: I know that you mentioned before that as we lose fat,
Speaker 1: our blood cholesterol could temporarily raise, but I don't think
Speaker 1: I've been losing much fat lately. Any advice on how
Speaker 1: to lower my LDL besides exercise, I'm going to start
Speaker 1: incorporating that into my routine more and break my plateau.
Speaker 1: Thanks for your advice.
Speaker 2: All right, Well, I think you actually kind of nailed
Speaker 2: it here.
Speaker 4: Exercise is so.
Speaker 2: Powerful for keeping our LDL low. And you said that
Speaker 2: you go for walks, but that's about it for exercise.
Speaker 2: And you said you know that you haven't really changed
Speaker 2: your exercise habits in last year. But my question is
Speaker 2: you did Zoe. And Zoe told you that you process
Speaker 2: fats well well. Oftentimes people think that gives some liberty
Speaker 2: to add more fat to their diets. I definitely thought
Speaker 2: I could get away with more fat. Or Zoe told
Speaker 2: me I processed fats well, and what I saw was
Speaker 2: a very sharp increase in my LDL. Some people are
Speaker 2: hyper responders and they're very sensitive to saturated fat in
Speaker 2: their diet. So what when Zoe says you process fats well.
Speaker 2: All that means is that fat is not super inflammatory
Speaker 2: for your body, that you're you know that you clear
Speaker 2: it out of your bloodstream well. But it doesn't mean
Speaker 2: that it's not going to raise your cholesterol. Those are
Speaker 2: two different things, and some people just have a genetic
Speaker 2: predisposition to having higher LDL cholesterol. I am one of them.
Speaker 2: Both of my parents take statins, they have for years.
Speaker 2: I refuse to do that, so I work really hard
Speaker 2: at keeping an eye on my LDL and trying to
Speaker 2: keep it down.
Speaker 4: So my best.
Speaker 2: Suggestion to you is, yes, it's possible to eat too
Speaker 2: many nuts and cheese. If you look at what a
Speaker 2: serving a cheese is, it's one ounce, it's not a lot.
Speaker 2: A serving of nuts is usually about a quarter of
Speaker 2: a cup, very small handful.
Speaker 4: So it's really.
Speaker 2: Easy to overeat those foods. Are they healthy and moderation absolutely,
Speaker 2: but most people aren't very good at moderating things like
Speaker 2: that because they're easy to overeat. So you mentioned that
Speaker 2: you've upped your vegetables, that's great. Just make sure you're
Speaker 2: eating high fiber plants, including a lot of fiber. You
Speaker 2: can include oatmeal into your daily eating window. You can
Speaker 2: make some overnight oats with some flax and gseeds and oats.
Speaker 2: That's really good for getting your blood sugar down. There's plants, stannels,
Speaker 2: and sterols that you can take in your eating window
Speaker 2: to help with that as well. But yeah, being active,
Speaker 2: reducing excess sugary foods and getting a lot of fiber
Speaker 2: is really the best way to get your cholesterol down.
Speaker 4: You have anything you want to add to I.
Speaker 1: Do you know when you look about the difference in
Speaker 1: your LDL cholesterol. It went from one thirty nine to
Speaker 1: one sixty not a lot. That's not a lot. And
Speaker 1: I just looked, and there is a natural fluctuation of
Speaker 1: cholesterol levels. It says three to five percent day by day.
Speaker 1: Seasonal variations are also significant and so that can vary
Speaker 1: as well.
Speaker 2: I had two blood draws in the same week a
Speaker 2: couple of weeks ago. Uh huh, And there were two
Speaker 2: different tests that tested cholesterol, one on one day and
Speaker 2: one on another. And my LDL one day to five
Speaker 2: days later was like almost twenty it maybe eighteen points stafer.
Speaker 4: Right, So you did.
Speaker 1: Not change dramatically in two weeks, right, cholesterol level was
Speaker 1: the same as ease. As far as difference, it might
Speaker 1: just be the natural variability. I mean, I don't know.
Speaker 1: Maybe you ate a lot of cheese a day before
Speaker 1: you wouldn't got out right, I don't know exactly. Just
Speaker 1: as blood sugar varies, and you know, influence is going
Speaker 1: to vary, I think that you're circulating, you know, LDL
Speaker 1: cholesterol in your blood is also going to vary. I'm
Speaker 1: glad that you had that tested two weeks apart. Cherry,
Speaker 1: you said no, five days.
Speaker 3: Five days apart. Five actually wasn't even.
Speaker 4: With four days.
Speaker 2: One draw was on a Tuesday morning and one draw
Speaker 2: was on a Friday morning.
Speaker 3: So twenty point difference in four days.
Speaker 1: Right, So e, your twenty point difference might be like
Speaker 1: Sherri's twenty point difference in four days, and maybe your
Speaker 1: cholesterol is not steadily going up.
Speaker 2: Yeah, And I also wanted to add too, So when
Speaker 2: we are in fat burning, you know we are using
Speaker 2: these fatty acids. I mean our body is literally turning
Speaker 2: fat into internal cos and that can give you a
Speaker 2: falsely elevated LDL. So for me, when I try to
Speaker 2: get my cholesterol drawn, I try to do it between
Speaker 2: eight and twelve hours of fasting, because twelve hours to
Speaker 2: me is middle of the road and where I spend
Speaker 2: you know, half my time. I'm in a twelve hour
Speaker 2: fasted state, right, So I kind of want to know
Speaker 2: what my cholesterol is doing in that state. When from
Speaker 2: twelve hours, from one hour to twelve hours, when I'm
Speaker 2: deeply fasted, I know I have fat mobilized and that
Speaker 2: can raise my cholesterol. So you know that makes a
Speaker 2: difference too. So maybe you had it done before and
Speaker 2: you were ten hours fasted, and maybe you had it
Speaker 2: done this time and you were eighteen hours fasted, and
Speaker 2: that alone can make a change in your cluster.
Speaker 3: Even if you're not losing enough fat to see the
Speaker 3: scale going down, you're in balanced. Like when you.
Speaker 1: Fast, you're losing some fat because you're burning some fat
Speaker 1: for fuel, but then you eat, your body puts it
Speaker 1: back right.
Speaker 3: You're like in homeostasis.
Speaker 1: You're in balance, but that doesn't mean you're never burning fat.
Speaker 1: Even if you're not losing fat, you're balanced because your
Speaker 1: weight is stable, you still have some times during the
Speaker 1: day where your body is running on that stored fuel.
Speaker 2: Yep, all right, Well, before we get this week of
Speaker 2: the week, I want to take a minute to talk
Speaker 2: about clean skincare, which is a passion of mine. Like
Speaker 2: many of you, I waited over a year for Beauty
Speaker 2: Counter to come back, and when it came back as Counter,
Speaker 2: I was disappointed to find that many of my old
Speaker 2: favorites didn't make it in the lineup. However, during the
Speaker 2: year their way, I found and fell in love with Crunchies,
Speaker 2: clean skincare and makeup. So now I'm using a little
Speaker 2: bit of a combo of my favorite product from both companies.
Speaker 2: As for Crunchy, the most recent addition to my skincare
Speaker 2: routine is a twice weekly skin exfoliator called I Am Polished.
Speaker 2: It is a ten percent blend of fruit drived AHAs
Speaker 2: and a natural pummice. This multitasking treatment gently resurfaces dull
Speaker 2: skin and smooth your texture, visibly, brightens the tone, and
Speaker 2: refines pores with natural ingredients to help firm and soften
Speaker 2: the look of fine lines in just five minutes. I
Speaker 2: love it and I cannot tell you in the last
Speaker 2: few weeks how many people have told me that my
Speaker 2: skin is glowing. So anyways, that was just a recent
Speaker 2: addition to my routine, and it's the perfect prep to
Speaker 2: bright glowing skin prior to foundation or their tinted facial
Speaker 2: sunscreen called Sunlighten, which I wear nearly every day. It's
Speaker 2: the perfect blend of skincare, makeup and suncare all in
Speaker 2: one and I put it on as my final step
Speaker 2: of my skincare routine each morning, and it helps protect
Speaker 2: my skin from the sun's harmful rays. And there are
Speaker 2: ingredients to protect your skin from blue lights that it's
Speaker 2: exposed to every day, which can lead to premature skin aging.
Speaker 2: So if you want to learn learn more about that,
Speaker 2: you can go to show notes I have links, or
Speaker 2: you can go to crunchy dot com slash Sherry Bullock.
Speaker 2: That's s h E r I b U l O
Speaker 2: c K and Crunchy. Somebody reached out to me and
Speaker 2: told me they look forever trying to find Crunchy. It
Speaker 2: is spelled c r U n c H.
Speaker 3: I know why.
Speaker 2: Or if you can't find it, or you just have questions,
Speaker 2: you can always email me.
Speaker 4: At Sharry at fast feastrepeat.
Speaker 2: Dot com for more information.
Speaker 1: So now it's time for our tweak of the week.
Speaker 1: You know I always say tweak it till it's easy.
Speaker 1: Now I've started also saying tweak it till it works
Speaker 1: because we want it to be easy, but we also
Speaker 1: wanted to work and we know the tweak that works
Speaker 1: for me might not be the one that works for you.
Speaker 1: And that is why it is super helpful to hear
Speaker 1: how other intermittent fasters are making intermittent fasting work for them.
Speaker 1: This is from sk from Perth, Australia. She's in our
Speaker 1: community and we.
Speaker 3: Just love her. We do, we do.
Speaker 1: She's a doctor, she's amazing. So she says hello to
Speaker 1: my favorite dynamic imduo. First, I just want to thank you,
Speaker 1: lovely ladies, for this amazing platform that you've created and
Speaker 1: the thoughtful work you put into each episode. You're both
Speaker 1: so amazing and I'm so, so so grateful for all
Speaker 1: you do. I wanted to share a little mindset shift
Speaker 1: that has helped me. I've tried ADF a few times before,
Speaker 1: but never really loved it. I was reflecting on this
Speaker 1: today and decided maybe it's time to change my mindset
Speaker 1: about it so I can approach it more positively this time.
Speaker 1: So I thought about these three keywords which encourage a
Speaker 1: different way of thinking about ADF for me, the rhythm
Speaker 1: of rest, restore, and reset. And by the way, Sherry,
Speaker 1: I told her that sounded like a book title. Hint,
Speaker 1: hint her to write she should write a book. Okay,
Speaker 1: not like you're not busy enough, but rest, restore, and
Speaker 1: reset written by a doctor.
Speaker 3: I would love it.
Speaker 4: Yep.
Speaker 1: So she goes into more. Number one down days are
Speaker 1: for rest. Low calorie which would be five hundred calories
Speaker 1: or no eating your full fast, gives your body a break,
Speaker 1: lets your body rest, repair and heal. It lowers inflammation,
Speaker 1: promotes fat burning updays. Restore, focus on full nourishment and
Speaker 1: fuel for your body, rebuilds energy and muscle, replenishes nutrients,
Speaker 1: reignites an increase in metabolism. And number three, your one
Speaker 1: meal a day or your time restricted eating days are reset.
Speaker 1: You replenish in a time restricted eating window. You replan
Speaker 1: your upcoming fast and fuel days, You refocus your goals,
Speaker 1: and you get ready for this next cycle of rest
Speaker 1: and restoration. And I am serious, sk I want that
Speaker 1: to be a book. Yeah, rest restore and reset it
Speaker 1: with a subtitle about intermittent fasting.
Speaker 3: Yeah.
Speaker 4: Yeah.
Speaker 2: Well, we love to leave you at inspirational motivational quotes,
Speaker 2: and this week we have some thoughts and a quote
Speaker 2: from Ann. The quote is healthy eating goes beyond a
Speaker 2: nutrition label and fuels you to live your best life physically,
Speaker 2: mentally and emotionally and shared every day, I am letting
Speaker 2: the need for weight loss go a little bit more,
Speaker 2: and I'm making room for the gain of strength, peace
Speaker 2: and balance that is replacing it. And I think that
Speaker 2: is so very important.
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 Until next week, Thanks for listening,