WEBVTT 1 00:00:02.600 --> 00:00:06.519 Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm 2 00:00:06.599 --> 00:00:09.720 Jen Stevens, author of the New York Times bestseller Fast 3 00:00:09.720 --> 00:00:10.720 Feast Repeat. 4 00:00:10.519 --> 00:00:13.919 And I'm Sherry Bullock, longtime intermittent faster and health and 5 00:00:13.960 --> 00:00:17.440 wellness advocate. Please keep in mind that this podcast is 6 00:00:17.440 --> 00:00:21.199 for educational and motivational purposes only and is not intended 7 00:00:21.239 --> 00:00:24.359 to provide medical or diagnostic advice. Jen and I are 8 00:00:24.359 --> 00:00:27.120 not doctors, so make sure to check with your trusted 9 00:00:27.160 --> 00:00:30.879 healthcare professionals before making changes, especially when it comes to 10 00:00:30.920 --> 00:00:32.920 any medical treatments or medications. 11 00:00:33.439 --> 00:00:37.240 Whether you're new to intermittent fasting or an experienced intermittent faster, 12 00:00:37.479 --> 00:00:40.640 tune in each week to get inspired, to learn, and 13 00:00:40.679 --> 00:00:44.719 to have some fun along the way. 14 00:00:47.399 --> 00:00:49.600 Hi, everybody, we are so glad you're here today. 15 00:00:49.640 --> 00:00:52.240 Welcome to this week's episode of the Fast Feast Repeat 16 00:00:52.280 --> 00:00:55.240 Intermittent Fasting for Life Podcast. How are you doing today, Sherry? 17 00:00:55.640 --> 00:01:00.600 I'm doing fabulous, me too. It is August the nineteenth 18 00:01:00.640 --> 00:01:03.880 as we record this, and last week y'all heard me 19 00:01:03.920 --> 00:01:06.480 talk about Seth, my bonus son, who went to the 20 00:01:06.560 --> 00:01:09.680 Marine's last spring and he graduated last week, and so 21 00:01:10.319 --> 00:01:12.400 we were out in South Carolina for several days. It 22 00:01:12.439 --> 00:01:15.200 was a very busy few days, and I just as 23 00:01:15.239 --> 00:01:17.319 a mother, I think that might be my proudest moment. 24 00:01:17.519 --> 00:01:20.000 Oh that's awesome. Yeah, you were nowhere near me, which 25 00:01:20.040 --> 00:01:20.359 was sad. 26 00:01:20.400 --> 00:01:22.640 Everybody's like, oh, South Carolina, no way far away in 27 00:01:22.680 --> 00:01:23.680 South Carolina. 28 00:01:23.719 --> 00:01:25.719 Well, I'm want to be honest. Eric and I were 29 00:01:25.719 --> 00:01:27.519 looking at the map to figure out how to get there, 30 00:01:27.560 --> 00:01:31.079 and we were both shocked that this part of South 31 00:01:31.120 --> 00:01:35.000 Carolina is further south than Augusta, Georgia, which is almost 32 00:01:35.519 --> 00:01:38.319 straight east of US, and. 33 00:01:38.359 --> 00:01:41.560 We're like, what like that you had to go south 34 00:01:41.680 --> 00:01:42.400 to get to Yeah. 35 00:01:42.879 --> 00:01:46.760 Out we went down through Macon and that way. 36 00:01:47.519 --> 00:01:50.439 So yeah, so I got in Surf side. 37 00:01:50.439 --> 00:01:53.359 Are pretty much at the same latitude, which is surprising 38 00:01:53.560 --> 00:01:56.719 because you feel like you're going north northeast. 39 00:01:57.519 --> 00:01:58.599 You actually do drive. 40 00:01:58.799 --> 00:02:01.280 You have to drive pretty north and then come down 41 00:02:01.319 --> 00:02:03.640 back down south the way the roads are so but 42 00:02:03.680 --> 00:02:05.519 they're very they're at the same latitude. 43 00:02:05.560 --> 00:02:07.239 It's looking a map again. 44 00:02:08.199 --> 00:02:10.719 The map is always surprising because you imagine the states 45 00:02:10.719 --> 00:02:12.680 like being all like lined up in certain ways, and 46 00:02:12.680 --> 00:02:14.199 then they're right. 47 00:02:14.520 --> 00:02:14.960 Yeah. 48 00:02:15.000 --> 00:02:16.599 I had no idea that part of the coast of 49 00:02:16.599 --> 00:02:20.080 South Carolina, came down and like so far, I mean, 50 00:02:20.159 --> 00:02:21.439 I don't know. I guess I have to look at 51 00:02:21.439 --> 00:02:21.800 the map. 52 00:02:22.000 --> 00:02:24.280 I'm you know, up on the top part of you know, 53 00:02:24.520 --> 00:02:26.599 the North Carolina end of South Carolina. 54 00:02:26.879 --> 00:02:29.319 Yeah, you are, well, that's where he's headed. Next is 55 00:02:29.360 --> 00:02:33.039 North Carolina for more training for the next fourteen weeks 56 00:02:33.039 --> 00:02:35.439 after his he's on leave right now and he's coming 57 00:02:35.479 --> 00:02:37.400 over as soon as we finished recording. He's coming over 58 00:02:37.439 --> 00:02:39.960 and he's spinning today and tomorrow with us. So well, 59 00:02:40.039 --> 00:02:41.280 last week I did to see him. 60 00:02:41.360 --> 00:02:43.520 It was see our son's week because cal came and 61 00:02:43.599 --> 00:02:46.479 visited and that was all came from San Francisco and 62 00:02:46.879 --> 00:02:49.000 too short, too short. But Will and I are going 63 00:02:49.039 --> 00:02:53.039 to see him in early November. I'm so happy Tripp yesterday. 64 00:02:53.439 --> 00:02:54.800 Yeah good. 65 00:02:55.280 --> 00:02:57.199 Yeah, I saw that picture of y'all together and it 66 00:02:57.280 --> 00:02:58.360 just made my heart happy. 67 00:02:58.639 --> 00:02:59.439 Yeah, it's good. 68 00:02:59.479 --> 00:03:03.080 You know, as parents who have sons across the country, 69 00:03:03.280 --> 00:03:05.319 you know, Parker moved back to Colorado when he was 70 00:03:05.560 --> 00:03:08.080 almost seventeen to finish high school out there. He just 71 00:03:08.120 --> 00:03:10.080 never really loved to hear in Alabama and that was 72 00:03:10.120 --> 00:03:12.080 hard on my mom's heart to let him go Before 73 00:03:12.120 --> 00:03:13.680 I was ready. I was like, you know, I always 74 00:03:13.680 --> 00:03:15.439 thought I had to lely graduate in high school, but 75 00:03:15.840 --> 00:03:17.879 I knew it's what he needed to do to thrive 76 00:03:17.960 --> 00:03:19.719 and be happy, and so I let him go. And 77 00:03:20.039 --> 00:03:21.840 you know, it's hard at first, but then it just 78 00:03:21.879 --> 00:03:23.639 becomes Okay, Well, you know where he's at, and you 79 00:03:23.680 --> 00:03:25.800 still talk on the phone and you can still FaceTime 80 00:03:25.919 --> 00:03:30.719 or whatever. But when you see them, you realize how 81 00:03:30.800 --> 00:03:31.520 much you miss. 82 00:03:31.360 --> 00:03:35.800 Them exactly exactly, and thank goodness for modern technology. You know, 83 00:03:35.879 --> 00:03:40.199 I think about families came over from. Most of my 84 00:03:40.319 --> 00:03:43.080 roots are British Isles, and like you sent your son 85 00:03:43.120 --> 00:03:44.759 across the ocean, you'd never see. 86 00:03:44.680 --> 00:03:47.439 Him again or hear from them exactly. You might get 87 00:03:47.479 --> 00:03:48.840 a letter at some point. 88 00:03:48.960 --> 00:03:50.599 Maybe, but you just really didn't know. 89 00:03:50.800 --> 00:03:53.039 So you know, we could text him or FaceTime at 90 00:03:53.080 --> 00:03:55.159 any moments, and thank goodness for all of that, but 91 00:03:55.319 --> 00:03:57.520 there's still nothing like having them here. 92 00:03:58.360 --> 00:03:58.639 Yep. 93 00:03:59.039 --> 00:04:02.120 Yeah, for sure. He left nine years ago, and every 94 00:04:02.120 --> 00:04:05.680 time I leave the airport or leave him behind drop 95 00:04:05.759 --> 00:04:07.599 him to the airport, I still bawl like a baby. 96 00:04:07.960 --> 00:04:12.319 Yeah, but they're thriving, and that's what we do. We 97 00:04:12.360 --> 00:04:16.199 send him into the world and let them thrive. Although 98 00:04:16.240 --> 00:04:18.720 it's so funny. Will has always been needed to be 99 00:04:18.759 --> 00:04:20.600 close to his mama. Like I think back to when 100 00:04:20.600 --> 00:04:23.600 they were toddlers, and Will kind of orbited me. My 101 00:04:23.600 --> 00:04:25.480 stepmother's the one who noticed. Still like he would go 102 00:04:25.480 --> 00:04:27.680 off and always like kept touching base with me. Well, 103 00:04:27.680 --> 00:04:30.399 Cal's just like whatever. You didn't either know when he 104 00:04:30.439 --> 00:04:32.839 was a toddler. But we were walking. We went on 105 00:04:32.879 --> 00:04:34.959 a little boat excursion and we were walking on this 106 00:04:35.000 --> 00:04:37.639 beach at the very tip of Garden City, right where 107 00:04:37.639 --> 00:04:40.759 the merles Inlet comes in, and Cal was going. 108 00:04:40.800 --> 00:04:42.560 We didn't know where he was. We couldn't even find him. 109 00:04:42.639 --> 00:04:43.920 He just did got back on the boat. 110 00:04:44.040 --> 00:04:46.680 But Will was orbiting me. He like would go over here, 111 00:04:46.720 --> 00:04:47.879 then you'd come back to me. Then you would go 112 00:04:47.879 --> 00:04:49.519 over there and come back to me. I'm like, this 113 00:04:49.600 --> 00:04:52.720 is so funny. They are still who they were. Yeah, 114 00:04:53.680 --> 00:04:55.000 we'll never move away from me. 115 00:04:55.879 --> 00:04:58.680 No, Yeah, Well, I would say Parker and I always 116 00:04:58.680 --> 00:05:01.079 had a really close relationship, and he was kind of 117 00:05:01.079 --> 00:05:03.800 my clingy kid. He wanted to sit and touch you 118 00:05:04.040 --> 00:05:07.319 or lean on you or whatever. And when he's here, 119 00:05:07.439 --> 00:05:10.279 he's just as sweet as he's ever been. But I'm 120 00:05:10.319 --> 00:05:12.600 also really proud that I raised him to be independent 121 00:05:12.720 --> 00:05:15.120 and he's out there doing his thing. And you know 122 00:05:15.160 --> 00:05:17.319 he's back in Ireland currently working right now. 123 00:05:17.439 --> 00:05:17.879 Wow. 124 00:05:18.720 --> 00:05:22.720 Anyway, it's bittersweet watching your kid's grub, but it's also 125 00:05:22.759 --> 00:05:23.560 so rewarding. 126 00:05:24.000 --> 00:05:26.160 Yeah, it really is, it really is. 127 00:05:27.720 --> 00:05:30.720 All right, Well, let's share a weekly celebration, and this 128 00:05:30.759 --> 00:05:33.680 one's personal to me. I've shared before that my mom 129 00:05:33.720 --> 00:05:36.519 and dad started pasting the innimy and I mentioned the 130 00:05:36.600 --> 00:05:41.759 last time we recorded together that she was noticing more stamina. However, 131 00:05:41.839 --> 00:05:44.720 last week she sent me the following message. She said, 132 00:05:44.720 --> 00:05:46.879 I'm not bragging by any means, but I wanted to 133 00:05:46.920 --> 00:05:49.079 tell you that I walked further this morning than I 134 00:05:49.120 --> 00:05:52.040 have in over a year, mainly because my hips and 135 00:05:52.120 --> 00:05:54.959 knees wouldn't let me before, but I can do it now. 136 00:05:55.199 --> 00:05:57.800 I also noticed this week that I can go downstairs 137 00:05:58.040 --> 00:06:00.680 without only being able to take one step at a time, 138 00:06:00.959 --> 00:06:03.639 if you understand what that means, and without my knee 139 00:06:03.639 --> 00:06:06.000 giving me problems. And I'll be honest with you. When 140 00:06:06.040 --> 00:06:08.639 I saw my mom in April watching her do steps, 141 00:06:08.639 --> 00:06:10.439 they live in a split level, so they have to 142 00:06:10.439 --> 00:06:12.519 go up and down like maybe five steps to go 143 00:06:12.560 --> 00:06:14.759 to the family room or up to the bedrooms, and 144 00:06:14.800 --> 00:06:16.759 I said to my dad, I don't know if you 145 00:06:16.800 --> 00:06:18.800 could bill live in this house much longer. Mom can't 146 00:06:18.800 --> 00:06:22.399 hardly do the steps, so I was noticing that she 147 00:06:22.600 --> 00:06:26.040 was really struggling. She said, I'm so happy for those 148 00:06:26.120 --> 00:06:30.120 reasons alone for starting intermittent fasting. Thank you for helping 149 00:06:30.160 --> 00:06:32.759 me along the way. Today is the end of twelve 150 00:06:32.759 --> 00:06:36.319 weeks and I am close to five six hundred steps 151 00:06:36.399 --> 00:06:39.199 just today. This would have taken me a week plus 152 00:06:39.240 --> 00:06:42.199 to accumulate that many steps. Over the last several years, 153 00:06:42.680 --> 00:06:44.959 I keep getting notices on my step app saying that 154 00:06:44.959 --> 00:06:47.839 there's a change in my steps and it hasn't given 155 00:06:47.839 --> 00:06:51.399 me a fall risk alert since before I started fasting, 156 00:06:51.839 --> 00:06:54.519 yay that is. I asked her if I could share 157 00:06:54.560 --> 00:06:57.720 this celebration today and she responded, thank you, Yes, you 158 00:06:57.759 --> 00:06:59.920 can share. Please be sure to tell them my age. 159 00:07:00.079 --> 00:07:03.319 I'm seventy five turning seventy six this fall. In case 160 00:07:03.360 --> 00:07:05.800 it makes a difference to someone else, it is never 161 00:07:05.839 --> 00:07:08.040 too late to take care of yourself and your health. 162 00:07:08.240 --> 00:07:10.480 I may still need a knee replacement at some point, 163 00:07:10.639 --> 00:07:13.199 but I hope to put it off as long as possible. 164 00:07:14.560 --> 00:07:15.560 I'm just incredible. 165 00:07:15.720 --> 00:07:20.240 There's no better feeling than having your mom do intermit 166 00:07:20.360 --> 00:07:22.720 and fasting and change her life already in twelve weeks. 167 00:07:23.120 --> 00:07:23.360 Yeah. 168 00:07:23.439 --> 00:07:26.319 Well, you know, for years now, every time I've seen them, 169 00:07:26.759 --> 00:07:28.600 and I can tell, you know, I don't see them 170 00:07:28.639 --> 00:07:31.199 every day like I used to. And so we go 171 00:07:31.279 --> 00:07:33.759 a year nine months without seeing each other for the 172 00:07:33.759 --> 00:07:36.680 past several years, and then when I see her, I'm 173 00:07:36.720 --> 00:07:39.879 just like always shocked. I can tell that she's slowing down, 174 00:07:39.959 --> 00:07:41.639 that he's not as mobile as she used to be. 175 00:07:41.759 --> 00:07:44.720 I've been so worried about her, and you know, when 176 00:07:44.759 --> 00:07:46.319 I was there in April, I kept telling Dad, you've 177 00:07:46.319 --> 00:07:47.399 got to get her more active. 178 00:07:47.519 --> 00:07:49.000 You've got to get due. 179 00:07:48.879 --> 00:07:52.319 To like a senior sneakers class or get her moving. 180 00:07:52.439 --> 00:07:55.839 And she can't just sit here all day. And so 181 00:07:55.959 --> 00:07:58.319 I'm so glad that fasting has given her the energy 182 00:07:58.360 --> 00:08:00.959 and the stamina and she used her pain where she 183 00:08:01.079 --> 00:08:04.600 can be more active. And even if she lost never 184 00:08:04.680 --> 00:08:07.959 lost another pound. She told me that she won't change 185 00:08:08.000 --> 00:08:09.839 what she's doing because she feels so good. 186 00:08:10.720 --> 00:08:12.839 Yeah, that's just fantastic. That's the main thing. 187 00:08:12.879 --> 00:08:18.000 When people start feeling amazing and feel the difference. You 188 00:08:18.040 --> 00:08:20.680 don't want to quit, right, And for anybody who's listening, 189 00:08:20.759 --> 00:08:22.759 if you've been fasting for a while and you know 190 00:08:22.879 --> 00:08:25.519 that you should be fat adapted, like maybe you're sticking 191 00:08:25.519 --> 00:08:27.439 to a five hour window and you don't feel great 192 00:08:27.800 --> 00:08:30.079 and you've been doing this for months and you've been consistent, 193 00:08:30.560 --> 00:08:32.440 that's them to look at your fast and see if 194 00:08:32.440 --> 00:08:34.120 maybe you aren't quite fast and clean. 195 00:08:34.559 --> 00:08:36.679 Yeah, we do that from time to time. 196 00:08:37.440 --> 00:08:40.120 Yeah, when I see people that are saying that they're 197 00:08:40.240 --> 00:08:44.600 struggling and they've been fasting for three or four months 198 00:08:45.039 --> 00:08:47.879 and that they're not having the energy, or they're feeling 199 00:08:48.039 --> 00:08:52.279 sluggish or brain foggy or whatever, or they're really struggling 200 00:08:52.279 --> 00:08:56.679 with hunger still while they're fasting. If you dig deep, 201 00:08:56.919 --> 00:08:59.799 usually there's something in there that's breaking their fast during 202 00:08:59.799 --> 00:09:03.960 that time and they just either didn't think it mattered 203 00:09:04.159 --> 00:09:07.480 or didn't notice it. So really look at your clean 204 00:09:07.559 --> 00:09:10.960 fast beverages and make sure that there are no weird 205 00:09:11.120 --> 00:09:14.080 ingredients in there and that it is truly just black 206 00:09:14.120 --> 00:09:19.200 coffee or plain black or green tea not Nasha not. 207 00:09:19.559 --> 00:09:22.519 Dya that one right, or herbal teas. 208 00:09:22.399 --> 00:09:25.919 No or nothing flavored, no jazzon green tea. 209 00:09:26.159 --> 00:09:26.399 Yeap. 210 00:09:27.159 --> 00:09:29.879 Yeah, Oh, I'm just drinking green tea. But it's jasmine 211 00:09:29.879 --> 00:09:31.480 green tea. That is not just green tea. 212 00:09:31.799 --> 00:09:32.000 Right. 213 00:09:32.279 --> 00:09:32.759 Yeah. 214 00:09:32.919 --> 00:09:35.440 I was just so thrilled to hear that. 215 00:09:35.440 --> 00:09:37.519 That really is exciting. It was thrilling that she shared 216 00:09:37.559 --> 00:09:40.600 it with us and our messenger. And you know, I 217 00:09:40.639 --> 00:09:42.679 sure wish I could convince my mom to do it, 218 00:09:42.720 --> 00:09:43.960 but she said, nope. 219 00:09:44.240 --> 00:09:46.360 We hear people they'll join the community and they'll say 220 00:09:46.399 --> 00:09:49.279 I'm seventy two or I'm seventy five, I'm seventy six. Well, 221 00:09:49.320 --> 00:09:52.159 fasting work for me. Yeah, And I mean I think 222 00:09:52.200 --> 00:09:55.399 my mom right there, that wasn't a pay testimonial. She 223 00:09:55.600 --> 00:09:58.519 just added the blue sent me that message. When she 224 00:09:58.559 --> 00:10:01.960 said I'm not bragging, I said, you should go because. 225 00:10:01.720 --> 00:10:05.799 You did the work. Yeah, exactly. So now we have 226 00:10:05.840 --> 00:10:08.360 a question from a listener. This question is from cold 227 00:10:08.440 --> 00:10:11.840 Runner from Norway. Dear Jen and Sherry, this is my 228 00:10:11.960 --> 00:10:15.279 success story and some questions. I'm a thirty nine year 229 00:10:15.279 --> 00:10:18.039 old woman from Norway who discovered the benefits of fasting 230 00:10:18.080 --> 00:10:21.360 two years ago. It all started with me experimenting with 231 00:10:21.440 --> 00:10:24.759 twenty four to forty eight hour clean fasts every other week. 232 00:10:24.799 --> 00:10:27.600 It was a struggle, but I was and am convinced 233 00:10:27.600 --> 00:10:30.720 and intrigued by the many benefits of fasting and autophogy. 234 00:10:31.440 --> 00:10:33.600 As I am writing this, I realized that I have 235 00:10:33.679 --> 00:10:39.559 had an average of eighteen six since I discovered your 236 00:10:39.559 --> 00:10:42.480 podcast in twenty twenty four. I have had periods with 237 00:10:42.519 --> 00:10:45.639 shorter eating windows. I bet you're not surprised that my 238 00:10:45.679 --> 00:10:48.240 weight has been somewhat stable with an average of a 239 00:10:48.279 --> 00:10:51.919 six hour eating window. My weight has been fluctuating around 240 00:10:51.960 --> 00:10:54.919 four to five pounds up and down. This March, I 241 00:10:54.960 --> 00:10:57.720 decided to commit to ADF for a month to weigh 242 00:10:57.799 --> 00:11:00.799 daily and focus on my weekly average. It was an 243 00:11:00.840 --> 00:11:05.240 interesting experience. In the same period, I focused on heavy 244 00:11:05.360 --> 00:11:08.039 lifting in the gym combined with training for my very 245 00:11:08.039 --> 00:11:10.600 first half marathon in June. I felt amazing most of 246 00:11:10.600 --> 00:11:12.519 the time, and I do want to pop in here, 247 00:11:12.600 --> 00:11:14.440 which I think she's getting ready to get to this. 248 00:11:15.279 --> 00:11:17.080 I would if you change too. 249 00:11:17.000 --> 00:11:20.039 Many variables at one time, like she committed to ADF 250 00:11:20.360 --> 00:11:22.559 and started heavy lifting at the same time. 251 00:11:23.159 --> 00:11:25.799 That's a lot of variables. So we know heavy lifting 252 00:11:25.919 --> 00:11:26.919 is going to do two things. 253 00:11:26.919 --> 00:11:28.960 You're going to work your muscles a lot, which will 254 00:11:29.000 --> 00:11:32.639 cause muscle inflammation and water retention is your muscles heel, 255 00:11:32.679 --> 00:11:34.440 which is what it's supposed to happen. That's not bad. 256 00:11:34.440 --> 00:11:37.799 That's the process of building muscle. So you're going to 257 00:11:37.799 --> 00:11:41.919 see an increase on the scale from your muscle inflammation 258 00:11:42.120 --> 00:11:43.480 is the healing of cars, and then you'll have some 259 00:11:43.600 --> 00:11:46.519 muscle mass increase. So you might not see the scale 260 00:11:46.559 --> 00:11:51.480 go down with your fat loss because your muscle inflammation 261 00:11:51.639 --> 00:11:55.000 slash muscle growth will mask what's happening with your fats. 262 00:11:55.039 --> 00:11:57.240 I just wanted to pop that in there. Too many 263 00:11:57.320 --> 00:12:00.559 variables at one time can give you results that might 264 00:12:00.600 --> 00:12:03.559 not be it's easy to understand, not look accurate. They 265 00:12:03.600 --> 00:12:06.799 might not look accurate actually, But she goes on to say, 266 00:12:07.120 --> 00:12:10.120 my weekly average showed that my weight was slowly going down. 267 00:12:10.559 --> 00:12:11.600 I was amazed by my. 268 00:12:11.720 --> 00:12:14.840 Energy level and could really feel my body composition changing, which, 269 00:12:14.879 --> 00:12:17.720 of course, Sherry, is what we would expect fat loss 270 00:12:17.879 --> 00:12:21.000 and muscle building. She said, due to several reasons, I 271 00:12:21.039 --> 00:12:24.720 experienced some window creep and made worse food choices. In May, 272 00:12:25.440 --> 00:12:29.159 we had Norway's Constitution Day and several birthdays to celebrate. 273 00:12:29.480 --> 00:12:33.159 Because I am a curious biologist, I took a body 274 00:12:33.159 --> 00:12:36.440 scan at the gym prior to the ADF month and 275 00:12:36.840 --> 00:12:37.759 two months later. 276 00:12:38.320 --> 00:12:41.759 I love what's coming. I love what's coming, she said. 277 00:12:42.000 --> 00:12:44.919 The body analysis showed that my weight was exactly the 278 00:12:44.960 --> 00:12:48.480 same as before I started ADF, including the month with 279 00:12:48.519 --> 00:12:52.399 the window creep and poor food choices. I was disappointed. However, 280 00:12:53.159 --> 00:12:58.399 the analysis further showed an increase in muscle mass and 281 00:12:58.440 --> 00:13:01.480 to decrease in body fl fat percentage. See that is 282 00:13:01.519 --> 00:13:06.480 exactly what body recomposition is. Her weight stayed exactly the same, 283 00:13:06.960 --> 00:13:09.720 but she had increased muscle mass and decreased body fat, 284 00:13:09.759 --> 00:13:11.879 which is exactly what we would have predicted to happen. 285 00:13:12.320 --> 00:13:15.600 And all those people, one particular person I'm thinking of 286 00:13:15.600 --> 00:13:18.360 who's running around on all the podcasts telling women not 287 00:13:18.399 --> 00:13:21.840 to lift heavy and do fasting because you'll gain fat. Boom, No, 288 00:13:21.919 --> 00:13:26.360 you want not if you're fast and clean, she said. 289 00:13:26.399 --> 00:13:30.120 My current weight is one fifty seven pounds and I 290 00:13:30.159 --> 00:13:33.039 am five foot three. After my month with ADF, I 291 00:13:33.080 --> 00:13:35.600 weighed one fifty two, but I'm back at one fifty seven. 292 00:13:36.720 --> 00:13:39.679 My personal trainer was impressed. He had never seen that 293 00:13:39.799 --> 00:13:44.440 change in any of his female clients. Yet, as many trainers, 294 00:13:44.639 --> 00:13:46.679 he does not recommend fasting for more than eight to 295 00:13:46.720 --> 00:13:47.960 twelve hours for women. 296 00:13:48.159 --> 00:13:50.279 It was so fun to prove him wrong. I love 297 00:13:50.360 --> 00:13:51.279 that so much. 298 00:13:51.879 --> 00:13:55.399 Yeah, I mean eight hours of fasting means you literally 299 00:13:55.519 --> 00:13:58.279 eat every hour of the day that you're not sleepy. 300 00:13:58.360 --> 00:14:02.840 It's true anyway. 301 00:14:03.080 --> 00:14:05.440 On the flip side, I was struggling with an intense 302 00:14:05.440 --> 00:14:07.279 feeling of cold in the evenings and had to go 303 00:14:07.320 --> 00:14:09.519 to bed fully dressed under two covers with the hat, 304 00:14:09.519 --> 00:14:12.840 gloves and wool socks. Your podcast helped me understand I 305 00:14:12.840 --> 00:14:15.919 could reduce this feeling by moving my eating window closer 306 00:14:15.919 --> 00:14:16.480 to bedtime. 307 00:14:16.519 --> 00:14:17.039 It helped. 308 00:14:17.480 --> 00:14:19.840 After the month with ADF, I got the flu and 309 00:14:19.960 --> 00:14:22.720 changed to a more regular eating window again. I am 310 00:14:22.759 --> 00:14:26.039 struggling and doubting if I should continue with ADF or 311 00:14:26.240 --> 00:14:28.720 have a five hour eating window. As I am increasing 312 00:14:28.759 --> 00:14:32.879 my exercise training for a half marathon. The hunger was 313 00:14:33.039 --> 00:14:35.440 and is intense, and I feel my body is pushed 314 00:14:35.440 --> 00:14:38.720 to the max with injury or sickness lurking around the corner. 315 00:14:39.200 --> 00:14:41.480 Do you think I can continue the positive trend of 316 00:14:41.519 --> 00:14:44.759 lowering my body fat if I increase the five hundred 317 00:14:44.759 --> 00:14:47.159 calorie Downday meal in periods with a lot of running 318 00:14:47.200 --> 00:14:50.399 if I continue with ADF, could a larger downday meal 319 00:14:50.559 --> 00:14:53.039 help me not feel intensely cold when going to bed? 320 00:14:53.559 --> 00:14:55.600 If so, how much is okay for the down day? 321 00:14:56.000 --> 00:14:58.120 I am one hundred percent that I eat enough on 322 00:14:58.159 --> 00:15:01.080 my up days, but my food choice could be improved. 323 00:15:01.559 --> 00:15:04.039 Is a five hour eating window more fitting compared to 324 00:15:04.080 --> 00:15:07.039 ADF when training for a half marathon or increasing cardio? 325 00:15:07.600 --> 00:15:10.559 Considering the good results from my month with ADF, I 326 00:15:10.600 --> 00:15:13.519 am curious to try ADF a couple of more months. 327 00:15:13.519 --> 00:15:15.960 But then I'm also training for a new half marathon. 328 00:15:16.679 --> 00:15:19.559 I would appreciate some good advice and to remain strong 329 00:15:19.639 --> 00:15:21.080 and trust the process. 330 00:15:21.639 --> 00:15:26.720 Love your podcast, all right, so let's talk about the 331 00:15:27.000 --> 00:15:30.120 cold feeling. You noticed that this was reduced a little 332 00:15:30.120 --> 00:15:32.320 bit when you moved your eating window closer to bedtime. 333 00:15:32.919 --> 00:15:35.559 You can also look, there are a lot of thermogenic foods. 334 00:15:35.679 --> 00:15:38.120 There's like list out there, and these are foods that 335 00:15:38.159 --> 00:15:41.799 you eat that actually can increase your body temperature. So 336 00:15:42.039 --> 00:15:45.120 you could play around with eating more thermogenic foods during 337 00:15:45.159 --> 00:15:49.200 your window, including some carbohydrates in your window, and I 338 00:15:49.320 --> 00:15:54.679 mean some like really good quality carbohydrates. And then as 339 00:15:54.720 --> 00:15:56.799 far as whether or not you should do ADF for 340 00:15:56.840 --> 00:15:59.759 a five hour window. My answer is do what feels good. 341 00:16:00.440 --> 00:16:05.200 I personally, you say you feel like your injury or 342 00:16:05.240 --> 00:16:08.600 sickness is lurking around every corner. One of the benefits 343 00:16:08.600 --> 00:16:11.879 of a daily eating window is that you get nutrients 344 00:16:11.919 --> 00:16:15.039 every single day, such as you replenish your electrolytes, and 345 00:16:15.080 --> 00:16:19.799 you replenish your micro nutrients, your zinc, your boron, your copper, 346 00:16:19.840 --> 00:16:23.399 and all those things, and so that is a benefit 347 00:16:23.840 --> 00:16:26.679 to a daily eating window. If you're really looking to 348 00:16:26.799 --> 00:16:30.360 lower your body fat while you're training, which you know 349 00:16:30.399 --> 00:16:33.200 a lot of people when they are training for a marathon, 350 00:16:33.559 --> 00:16:37.039 they don't lose any weight, right, some people actually gain 351 00:16:37.120 --> 00:16:40.960 weight while doing that. So could ADF during that time 352 00:16:41.039 --> 00:16:43.919 help you. Yes, But then you also say that you 353 00:16:43.960 --> 00:16:49.360 were really struggling with hunger at some point. Trying to 354 00:16:49.399 --> 00:16:52.840 find where you said that hunger. Yes, you said the 355 00:16:52.960 --> 00:16:55.519 hunger was and is intense, and I feel my body 356 00:16:55.559 --> 00:16:56.679 is pushed to a max. 357 00:16:56.840 --> 00:17:00.440 And I want that hunger is intense with ADF training 358 00:17:00.480 --> 00:17:02.879 or just with a daily five hour window. That's the 359 00:17:02.919 --> 00:17:08.200 part I wasn't sure about. Why is the hunger INTENDF? 360 00:17:09.440 --> 00:17:12.599 She's one month of ABF and it was a while back. 361 00:17:12.720 --> 00:17:15.240 So she's back to a daily eating window again. Okay, 362 00:17:15.480 --> 00:17:17.680 so I feel like she's having a daily eating window, 363 00:17:17.799 --> 00:17:21.279 and if she's not eating sufficiently within a daily five 364 00:17:21.319 --> 00:17:24.839 hour window, what I'm worrying she might actually find that 365 00:17:25.039 --> 00:17:28.759 a full up day with twelve hours of eating. Maybe 366 00:17:28.799 --> 00:17:32.039 she exercises on the morning of her down day. I mean, 367 00:17:32.079 --> 00:17:34.799 I'm sorry I said that wrong. Maybe the exercise the 368 00:17:34.799 --> 00:17:37.559 morning of the upday. First thing, she does her training 369 00:17:37.680 --> 00:17:40.359 first thing when she wakes up on the up day 370 00:17:40.759 --> 00:17:43.359 in the fasted state, and then immediately goes and has 371 00:17:43.359 --> 00:17:47.880 a big breakfast afterwards. So she's getting the fasted training, 372 00:17:48.400 --> 00:17:50.480 but then the big breakfast and then have lunch and 373 00:17:50.480 --> 00:17:53.839 then have dinner, have a full three full meals on 374 00:17:53.880 --> 00:17:54.519 the up day. 375 00:17:55.440 --> 00:17:55.880 Yeah. 376 00:17:55.920 --> 00:17:58.039 And then my other thought too was, you know, she 377 00:17:58.160 --> 00:17:59.880 asked whether or not she really needs to stick to 378 00:17:59.880 --> 00:18:02.839 the five hundred calorie meal. The research was conducted with 379 00:18:02.839 --> 00:18:03.799 a five hundred. 380 00:18:03.480 --> 00:18:06.200 Calorie men, men, everybody. 381 00:18:06.160 --> 00:18:10.039 Right, So I mean, if you don't feel satisfied with 382 00:18:10.079 --> 00:18:13.200 that five hundred, and you are a very active person, 383 00:18:14.039 --> 00:18:15.880 then I could see where that would be just a 384 00:18:15.880 --> 00:18:19.039 little drop in the bucket for you you may like 385 00:18:19.160 --> 00:18:23.720 more of a uppish downish approach, and just think about 386 00:18:23.839 --> 00:18:27.079 just take calories off the table for your downish window, 387 00:18:27.240 --> 00:18:31.160 your downish day, and just eat a really full meal 388 00:18:31.359 --> 00:18:34.640 to satisfaction and then immediately close your window back. So 389 00:18:35.079 --> 00:18:39.720 think of it more as one hour eight hours, one 390 00:18:39.759 --> 00:18:42.079 hour six hours. Just listen to your body, and then 391 00:18:42.160 --> 00:18:45.640 on the uppish day, have two really full meals over 392 00:18:45.680 --> 00:18:49.119 the course of your uppish day, and maybe that will 393 00:18:49.160 --> 00:18:51.559 feel more balanced to you and it might help you 394 00:18:51.640 --> 00:18:54.319 satisfy your hunger a little bit more. And the other 395 00:18:54.400 --> 00:18:57.039 thing too, though, is just really make sure that you're 396 00:18:57.039 --> 00:19:00.119 not using something that's potentially breaking your fast. As I 397 00:19:00.160 --> 00:19:03.279 mentioned earlier, if you're using some sort of electrolytes while 398 00:19:03.359 --> 00:19:06.920 running or something, make sure there's nothing sneaky in those electrolytes, 399 00:19:06.960 --> 00:19:09.400 like sit your gacid or boric acid or full of 400 00:19:09.400 --> 00:19:11.519 the acid that they like to put in those for 401 00:19:12.240 --> 00:19:15.240