WEBVTT

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

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

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<v Speaker 1>Feast Repeat.

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

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

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

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

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

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

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<v Speaker 2>any medical treatments or medications.

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

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

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

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

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

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<v Speaker 1>How are you doing today.

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<v Speaker 2>Sherry, I'm doing wonderful. Crazy, busy, but wonderful.

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<v Speaker 1>Yeah, me too. Busy good, I'm so busy.

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<v Speaker 2>Busy is good.

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<v Speaker 1>Busy is good.

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<v Speaker 2>I even got up early today, which is really hard

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<v Speaker 2>for me on a Tuesday morning, and I still feel

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<v Speaker 2>like I'm running behind them. So much to do today,

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<v Speaker 2>and I'm really trying to prioritize getting my workouts in

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<v Speaker 2>doing all the stuff I need to do for me

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<v Speaker 2>plus everything else that I do. So I'm like set

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<v Speaker 2>up for success. I'm wearing my workout clothes and ready

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<v Speaker 2>to roll.

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<v Speaker 1>Awesome. Yeah, I've went in the sauna this morning. I'm

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<v Speaker 1>doing better at that. I actually wrote the word sauna

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<v Speaker 1>in my daily list of things to do. Sauna is now.

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<v Speaker 1>That doesn't mean I have to do it every day,

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<v Speaker 1>but it reminds me because I keep forgetting that.

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<v Speaker 2>But Tuesday, Thursday, Friday, Yeah, my function labs came back

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<v Speaker 2>that I have a lot of inflammation, particularly joint inflammation.

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<v Speaker 2>So I've been trying to use it like three times

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<v Speaker 2>a week to really help with that. And there's actually

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<v Speaker 2>like a setting on the sunlight and sauna for inflammation.

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<v Speaker 1>Yep.

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<v Speaker 2>But I also decided to do it updates today. I

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<v Speaker 2>did down day last night, so eating breakfast took the

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<v Speaker 2>place of my suna time this morning. Oh maybe tonight.

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<v Speaker 1>Yeah. Yeah. Actually saw something that it could help with

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<v Speaker 1>sleep if you do it for bed. I don't know

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<v Speaker 1>if I want to to in the.

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<v Speaker 2>When I would do it. Yeah, I'm so like. I

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<v Speaker 2>go all day and then finally in the evening Eric

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<v Speaker 2>makes me sit down and like watch TV with him,

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<v Speaker 2>and then I get so lazy that I have a

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<v Speaker 2>hard time getting up to do anything after that. It's

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<v Speaker 2>like I'm fed, I'm I'm watching TV, and then I

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<v Speaker 2>don't want to get back up and do anything. I

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<v Speaker 2>have a couple of times try to get up and

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<v Speaker 2>get my work out in after he goes to bed,

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<v Speaker 2>because he goes to bed so early, But then I

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<v Speaker 2>am just wired.

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<v Speaker 1>And I can't go to sleep. So yeah, all that

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<v Speaker 1>gonna work.

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<v Speaker 2>Yeah, but Hannah, I might able to get that in

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<v Speaker 2>the evening because that's pretty relaxing. Okay, well, let's just

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<v Speaker 2>jump into feeling free in Tennessee, who has a celebration

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<v Speaker 2>this week. She wrote, Jen and Cherry, thank you so

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<v Speaker 2>much for your consistency and conviction and clear communication about

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<v Speaker 2>the ins and outs of the Eye of Lifestyle. I

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<v Speaker 2>am five nine forty two years old, a mom of three,

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<v Speaker 2>and currently sitting around two hundred pounds. I first encountered

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<v Speaker 2>Jen's book Delayed on Deny after reading The Obcit Code

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<v Speaker 2>by doctor Jason Fung in twenty twenty two, I hopped

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<v Speaker 2>right into intermittent fasting and I loved it, doing a

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<v Speaker 2>five to seven hour eating window approach. I started at

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<v Speaker 2>two hundred and ten pounds at that time. I lost

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<v Speaker 2>twenty five pounds or so, and then life interrupted. I

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<v Speaker 2>got pregnant and had a third baby after a seven

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<v Speaker 2>year break from childbirth, and obviously my fasting practice had

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<v Speaker 2>to shift. Well. I don't know if it was a

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<v Speaker 2>sudden pregnancy meets post COVID career blaws or what the

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<v Speaker 2>boy did it shift Once I got pregnant, I just

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<v Speaker 2>ate whatever I wanted whenever I wanted, including but not

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<v Speaker 2>limited to chocolate, fast food, ice cream, fried foods, and bread,

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<v Speaker 2>and then I continued to do so. In the first

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<v Speaker 2>few months of postpartum, I was pressed, so I often

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<v Speaker 2>found myself snacking in the middle of the night, sometimes

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<v Speaker 2>on granola bars or even chocolate. Well before I knew it,

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<v Speaker 2>I had reached an all time non pregnancy high of

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<v Speaker 2>two hundred and twenty five pounds. I felt terrible. I

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<v Speaker 2>looked puffy and uncomfortable. Anytime someone pulled a camera out

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<v Speaker 2>to take a picture of me with the kids, I

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<v Speaker 2>felt full of shame. And discomfort. I don't know it clicked,

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<v Speaker 2>but one day I woke up and said to myself,

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<v Speaker 2>not today, Satan, and also never again. So in March

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<v Speaker 2>of twenty twenty five, I started listening to the Fast

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<v Speaker 2>Feast Repeat podcast. I refreshed my memory on delay don't

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<v Speaker 2>deny in the Beastie code, and I got started. I

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<v Speaker 2>fasted dirty for about a week, and then I began

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<v Speaker 2>clean fasting shortly thereafter, and I have not looked back.

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<v Speaker 2>I eat within a five hour window a lot of days,

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<v Speaker 2>opening somewhere around four pm, but sometimes I windows a

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<v Speaker 2>little longer, and sometimes it's more like an O mad day.

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<v Speaker 2>It just depends on life. I love the flexibility this

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<v Speaker 2>lifestyle offers, among other non skilled perks. I still enjoy

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<v Speaker 2>all the foods I love of, even the occasional fast

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<v Speaker 2>food drive through splurge, although thanks to all of the

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<v Speaker 2>other benefits of IF, I am losing my taste for

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<v Speaker 2>this over time. I don't feel restricted. When I have

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<v Speaker 2>a special occasion or a birthday, I simply get back

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<v Speaker 2>to it the day following. On the occasions where I've

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<v Speaker 2>failed to fast for a few days in a row,

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<v Speaker 2>it was harder to jump back in but never impossible.

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<v Speaker 2>My will and commitment to continue is growing as I

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<v Speaker 2>begin experiencing the many benefits of this lifestyle. Since March

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<v Speaker 2>first of twenty twenty five, I have lost thirty five

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<v Speaker 2>pounds and I'm still going strong. I have become much

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<v Speaker 2>more physically active, at least partially due to the energy

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<v Speaker 2>boost I get from fasting, but also due to the

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<v Speaker 2>helpful distraction that exercise can be from the normal, non

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<v Speaker 2>urgent hunger waves that can come and go throughout the day.

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<v Speaker 2>Sometimes at nine am, I feel super hungry all of

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<v Speaker 2>a sudden, but ninety nine percent of the time if

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<v Speaker 2>I go for a brisk walk, it passes some other

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<v Speaker 2>non scale victories. I'm loving right now. I am seeing

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<v Speaker 2>body recomposition changes, the appearance of cellulite, and my legs

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<v Speaker 2>is dramatic decreased. My jaw line is reappearing, and my

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<v Speaker 2>clothes fit so much better. All my old genes are

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<v Speaker 2>falling off as I've gone down at least two pant

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<v Speaker 2>sizes so far. I feel a lot of energy, and

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<v Speaker 2>to meet me in public, you would never know. I'm

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<v Speaker 2>still waking up two to three times a night with

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<v Speaker 2>a baby. I don't feel sleepy or fatigued most of

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<v Speaker 2>the time. One nonscale victory that surprised me recently. The

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<v Speaker 2>other day, it occurred to me that I haven't had

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<v Speaker 2>one cold sore the entire time I've been doing IF

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<v Speaker 2>this time around. Normally I get one at least every

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<v Speaker 2>month or two. I lift it up in lo and behold.

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<v Speaker 2>It seems that managing and or preventing herpies out bricks

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<v Speaker 2>can be a benefit of IF. Who knew? Like most people,

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<v Speaker 2>I imagine, I started doing this primarily for weight loss benefits,

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<v Speaker 2>but I also knew that I'd be putting myself in

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<v Speaker 2>a powerfully healthy state, hopefully helping my body keep me

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<v Speaker 2>alive and thriving for many years to come. I plan

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<v Speaker 2>to continue forever, so I will hopefully live a vibrant

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<v Speaker 2>and vivacious life until I pass on. I am fully

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<v Speaker 2>in on cultivating the flexible rhythm of fasting, and I

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<v Speaker 2>am so happy I gave it another try.

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<v Speaker 1>That is awesome. Yeah, I love that we definitely have

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<v Speaker 1>to take a break when pregnant and breastfeeding, but then

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<v Speaker 1>when you're ready to get back to it, your body

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<v Speaker 1>remembers what to do. What we've heard from so many

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<v Speaker 1>people sharing when they get back to it after a

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<v Speaker 1>break from pregnancy or an unexpected break that just whe

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<v Speaker 1>they stopped fasting for whatever reason, your body remembers. It's

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<v Speaker 1>not as hard to adapt as it may have been

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<v Speaker 1>the first time for a lot of people. Well, it

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<v Speaker 1>won't be a challenge.

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<v Speaker 2>I was going to say. I think it's probably physically

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<v Speaker 2>still uncomfortable at first in the beginning, but like mentally

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<v Speaker 2>and the habit of fasting kind of is still back

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<v Speaker 2>in your brain, So it's not like a lot of

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<v Speaker 2>people have this sort of fear what if I get hungry,

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<v Speaker 2>what if I can't make it till my next fast?

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<v Speaker 2>But like you've already been through that experience, so like

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<v Speaker 2>that's no longer on your radar, which I think that

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<v Speaker 2>makes it easier to resume. And I've been that. You know,

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<v Speaker 2>if she takes a few days off from fasting, it

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<v Speaker 2>is harder to jump back in. You know, that's something

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<v Speaker 2>people do experience. But when you're dedicated and you're consistent

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<v Speaker 2>and you're like, yes, I know I took time off,

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<v Speaker 2>but I'm going to push through and it's going to

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<v Speaker 2>be easy again, then you can get right back at it.

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<v Speaker 1>Yeah, you don't have to get completely re metabolically adapted

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<v Speaker 1>every single time you take a couple days off, but

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<v Speaker 1>it does make it harder. You're right. We've talked about

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<v Speaker 1>that many, many times about when you go on vacation

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<v Speaker 1>or when you have holidays, you will thank yourself if

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<v Speaker 1>you stick to a window. No one has ever said, man,

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<v Speaker 1>I wish I had longer windows on vacage. Right. Yeah,

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<v Speaker 1>So now we have a question from a listener. This

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<v Speaker 1>is from Marie from Ireland. Hijen and Sherry, thank you

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<v Speaker 1>both for being so generous with your time and knowledge

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<v Speaker 1>with this podcast. It has already been hugely beneficial to

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<v Speaker 1>me and I look forward to listening each week. When

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<v Speaker 1>I first found the podcast, a nineteen five protocol sounded impossible,

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<v Speaker 1>but I decided to stick orn and apply the knowledge

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<v Speaker 1>you shared to the sixteen eight protocol I had done previously.

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<v Speaker 1>Like Jen says, it was difficult in theory but easy

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<v Speaker 1>in practice. Before long, I had bought Gen's books and

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<v Speaker 1>was doing the fast Start working up to nineteen five.

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<v Speaker 1>Aside from the initial few days, I found the clean

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<v Speaker 1>intermittent fasting lifestyle easy. I never really felt the waves

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<v Speaker 1>of hunger in my fast that other listeners mentioned in

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<v Speaker 1>their submissions. Finally, I had found a tool that would

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<v Speaker 1>work for me on autopilot. If you felt a butt coming,

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<v Speaker 1>you were right. I have recently been diagnosed with under

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<v Speaker 1>active thyroid. My low energy levels in the months before

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<v Speaker 1>the diagnosis meant that I didn't have the willpower I

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<v Speaker 1>needed to stay on my protocol. Suddenly, even fasting eight

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<v Speaker 1>to ten hours seemed like a mammoth task. My low

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<v Speaker 1>energy levels had me adding sugar and milk to my

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<v Speaker 1>coffee in the morning and kept me reaching for sugary

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<v Speaker 1>snacks just to get through the workday. It wasn't long

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<v Speaker 1>before I had regained the roughly fourteen hounds I had

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<v Speaker 1>lost between February first and June thirtieth. I have started

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<v Speaker 1>on the thyroid medication, and once my energy levels start

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<v Speaker 1>to return to normal, I plan to restart the twenty

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<v Speaker 1>eight day fast start like a new intermittent faster. I

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<v Speaker 1>was wondering if you have any experience with intermittent fasters

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<v Speaker 1>in the community with underactive thyroid, and could you share

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<v Speaker 1>if the lifestyle still works for them. I know that

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<v Speaker 1>I have to take the medication at least thirty minutes

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<v Speaker 1>before coffee or food. I understand from previous episodes that

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<v Speaker 1>coffee can help with pushing glycogen out, so I may

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<v Speaker 1>need to miss out on that push until I have

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<v Speaker 1>energy to begin my daily walks. Again, thank you so

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<v Speaker 1>much for all that you do, Marie.

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<v Speaker 2>All right, so do we see people have success on

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<v Speaker 2>thyroid medicine. Absolutely, So it's interesting to me like that,

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<v Speaker 2>all of a sudden, it sounds like your thyroid just

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<v Speaker 2>kind of crashed, which makes me wonder if you had

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<v Speaker 2>some sort of viral or autoimmune issue with your thyroid.

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<v Speaker 3>So I hope that.

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<v Speaker 2>They're keeping track of that because sometimes you can have

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<v Speaker 2>a virus that causes your thyroid did not work really optimally,

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<v Speaker 2>but then it'll heal. This happened to my husband actually,

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<v Speaker 2>all of a sudden, he was really hypothyroid. They start

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<v Speaker 2>them on thyroid meds, and then he went back in

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<v Speaker 2>to the doctor like six months later, they drew his

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<v Speaker 2>labs and everything was suddenly like normal. And so when

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<v Speaker 2>he told them he'd been out of thyroid meds for

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<v Speaker 2>two months, they were like, you haven't been on your

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<v Speaker 2>thyroid medicine and he said no, because he's very non compliant.

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<v Speaker 2>But his labs were drastically different than when they were

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<v Speaker 2>like six months earlier, and so they were like, okay,

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<v Speaker 2>well maybe it's fluke whatever. They had him come back

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<v Speaker 2>in they read threw his labs. His thyroid has been

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<v Speaker 2>one hundred fine since then, So it was just a

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<v Speaker 2>weird thing. And like they said, you could have something

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<v Speaker 2>viral that's causing it to happen. So usually people start

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<v Speaker 2>noticing some of low thyroid like over time. I mean

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<v Speaker 2>I've even heard that before you are clinically diagnosed. Some

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<v Speaker 2>people are really truly like hypo subclinically hypothyroid for like

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<v Speaker 2>five to ten years. So anyway, definitely keep an eye

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<v Speaker 2>on that. What we notice is people once they are

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<v Speaker 2>on like people who are on thyroid medicine and they

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<v Speaker 2>start fasting, they often have to adjust their medicine and

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<v Speaker 2>start taking less of it because your body is using

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<v Speaker 2>thyroid hormones so much more efficiently. Part of that has

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<v Speaker 2>to do with your liver. The healthier your liver is,

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<v Speaker 2>the better it can metabolize your thyroid hormone. So definitely

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<v Speaker 2>keep an eye on that. You are right, you need

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<v Speaker 2>to take your medication at least thirty minutes before having

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<v Speaker 2>any food, especially fat. So I do hope that you

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<v Speaker 2>start feeling better. I really I think you should start

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<v Speaker 2>feeling better pretty quickly. I don't know when you started

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<v Speaker 2>on your meds, but definitely, you know, keep talking to

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<v Speaker 2>your doctor about that. And I'm going to be honest,

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<v Speaker 2>the clean fast is really going to help you with

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<v Speaker 2>your energy levels better than adding any sugar or anything

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<v Speaker 2>to your coffee. So if you're feeling sluggish in the morning,

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<v Speaker 2>really the best thing you can do is to do

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<v Speaker 2>a light walk. It doesn't have to be a vigorous walk.

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<v Speaker 2>Just get moving because you're right, that will push glicogen out.

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<v Speaker 2>Like coffee, you'll push some glicogen out. So maybe take

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<v Speaker 2>your meds and then take a little walk and then

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<v Speaker 2>from then you can come back in and get your

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<v Speaker 2>cup of coffee. But yeah, we have people who have

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<v Speaker 2>loss of success with both thyroid or hashimotives.

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<v Speaker 1>And if yep, I was just going to add the

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<v Speaker 1>whole idea that having the cream and the sugar and

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<v Speaker 1>the sugary snacks gives you energy. Actually that is what

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<v Speaker 1>gets you trapped on the blood sugar roller coaster where

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<v Speaker 1>you have more slumps. Right, if I think back to

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<v Speaker 1>my life before intermittent fasting, I was on that roller

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<v Speaker 1>coaster every day. I was constantly spiking it up and

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<v Speaker 1>crashing it down all day, and so I would have

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<v Speaker 1>the quick hause for a minute and then the slump

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<v Speaker 1>that was way worse in response to that. So if

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<v Speaker 1>you're not feeling better, then I would talk to your

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<v Speaker 1>doctor about your meds and your dacage level. But I

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<v Speaker 1>don't know why you would need to wait to get

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<v Speaker 1>back started clean fasting.

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<v Speaker 2>I would say too, I know that she says she's

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<v Speaker 2>clean fasting. But then like you were on nineteen five,

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<v Speaker 2>and then suddenly you started having low energy and you

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<v Speaker 2>started feeling like you needed to add stuff. You're fast

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<v Speaker 2>and you couldn't fast as long. So one or two

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<v Speaker 2>things is happening. One of three things could be happening.

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<v Speaker 2>You could be inadvertently breaking your fast with some Yeah,

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<v Speaker 2>a lot of people like to use some electrolytes in

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<v Speaker 2>their fast that have additives that break the fast, such

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<v Speaker 2>as citric acid or fulvic acid or cubic acid. Some

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<v Speaker 2>people are taking like amino acids thinking that they're safe

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00:14:54.559 --> 00:14:57.279
<v Speaker 2>for the fast because the company says they are so

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<v Speaker 2>one hundred percent. Make sure there's no, nothing that you're

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<v Speaker 2>ingesting in your fast other than black coffee tea that

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<v Speaker 2>you brew yourself or plain water, because those low energy

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00:15:10.519 --> 00:15:13.039
<v Speaker 2>levels could be a result of, in evarently breaking your fast.

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<v Speaker 2>Like I said, the other thing could be, if you're

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<v Speaker 2>having low energy levels, you could need some electrolytes, particularly

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<v Speaker 2>like some extra sodium. People that are a little low

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<v Speaker 2>on sodium often have a lot, like really low energy feeling.

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<v Speaker 2>Your cells use sodium for energy, so you may need

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<v Speaker 2>to add some sodium to your diet. And the third

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<v Speaker 2>thing would be is if you are below goal weight,

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<v Speaker 2>like a good maintenance weight for you, and you are

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<v Speaker 2>fasting too long for your body, and or you're not

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<v Speaker 2>eating enough in your eating window, and then you're gonna

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<v Speaker 2>probably feel low energy and hungry during your fast. So

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<v Speaker 2>those three things kind of came to mind while we

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<v Speaker 2>were talking. Yes, I think that just here that people

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<v Speaker 2>don't feel well while fasting even.

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<v Speaker 1>With low thyroid right, all right.

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<v Speaker 2>So our next question is from Bonnie and Illinois. She writes,

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<v Speaker 2>does brushing my teeth in the morning break the clean fast?

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<v Speaker 2>I have been doing if since the end of July

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<v Speaker 2>twenty twenty five, I usually do a twenty four protocol.

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00:16:16.600 --> 00:16:19.519
<v Speaker 2>I've lost seven pounds and I mostly feel great. However,

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<v Speaker 2>the last few days I've been really hungry, especially in

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<v Speaker 2>the morning. I usually open my window at noon and

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<v Speaker 2>close it between four or five pm. I am sixty

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<v Speaker 2>five five six. I started at one hundred and seventy

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<v Speaker 2>eight pounds. I'm now one hundred and seventy one. My

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<v Speaker 2>goal is one hundred and fifty for now. I am

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<v Speaker 2>hoping that one forty might be a later goal. I

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<v Speaker 2>have dieted my whole life and I finally feel in control,

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<v Speaker 2>but I am wondering about the tooth brushing. Otherwise, my

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<v Speaker 2>fast is totally clean, black coffee and tap water only.

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<v Speaker 2>I'm also considering ADF as a way to be less hungry,

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<v Speaker 2>but it feels confusing. I like the simplicity of what

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<v Speaker 2>I'm doing now, but I wonder about my metabolism getting stuck.

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<v Speaker 2>Sometimes on the weekends, I'll have a day off and

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<v Speaker 2>just eat normally. Is that a good idea? Thank you

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<v Speaker 2>for your important help, I am so happy to have

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<v Speaker 2>found if.

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<v Speaker 1>All right, Bonnie, let's go to the tooth brushing question.

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<v Speaker 1>First of all, it's fine to brush your teeth morning night.

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<v Speaker 1>We brush our teeth. It's brief. We move on. Even

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00:17:17.960 --> 00:17:22.640
<v Speaker 1>if brushing your teeth caused a short insulin response from

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00:17:22.680 --> 00:17:24.640
<v Speaker 1>the flavor of your toothpaste, it's going to be over

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00:17:24.839 --> 00:17:28.480
<v Speaker 1>very very quickly and won't have a giant impact. If

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<v Speaker 1>you contrast that with drinking a beverage that breaks the fast,

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00:17:31.720 --> 00:17:33.920
<v Speaker 1>you don't just have one sip. It goes on and

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<v Speaker 1>on and on and on. So brushing your teeth, don't

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00:17:36.720 --> 00:17:40.440
<v Speaker 1>worry about it, brush and move on, And that would

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<v Speaker 1>not all of a sudden start making you hungry if

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<v Speaker 1>it hadn't been before. But what will is if your

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<v Speaker 1>body is about to flip the switch. I'm not sure

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<v Speaker 1>when this question came in. We're recording this in September,

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<v Speaker 1>and you've been doing intermittent fasting since the end of July.

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<v Speaker 1>I think it was pretty recent if I remember pretty recently,

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<v Speaker 1>so best case scenario, you've been doing intermittent fasting for

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<v Speaker 1>less than two months. But even if it just came

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00:18:04.319 --> 00:18:07.759
<v Speaker 1>in like today, you've only been doing intermittent fasting for

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00:18:08.079 --> 00:18:10.720
<v Speaker 1>two months or less by the time you wrote this in.

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<v Speaker 1>And if you've been taking weekend days off and only

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<v Speaker 1>doing intermittent fasting for two months, it is very possible

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<v Speaker 1>that your body hasn't flipped the switch yet. You could

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00:18:23.279 --> 00:18:26.200
<v Speaker 1>be just keeping yourself right on the edge of that

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00:18:26.319 --> 00:18:29.359
<v Speaker 1>metabolic adaptation. And when you get to the point that

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00:18:29.400 --> 00:18:32.519
<v Speaker 1>your deliver is running out of the readily accessible glycogen,

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00:18:32.599 --> 00:18:35.039
<v Speaker 1>you're about to flip that switch. You can have a

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00:18:35.079 --> 00:18:37.960
<v Speaker 1>little extra hunger for a few days. The fast gets

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<v Speaker 1>a little harder before you flip the switch. So for

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<v Speaker 1>anybody who's listening, if you're going along and it's easy

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<v Speaker 1>and all of a sudden it gets harder, think about

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<v Speaker 1>how long you've been doing it. Could it be just

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<v Speaker 1>that your body is just getting ready to flip the

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<v Speaker 1>switch through in your first couple months, that's likely, Or

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<v Speaker 1>have you been taking more days off that will make

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<v Speaker 1>you hungrier, Or as we said in the prior question, answered,

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<v Speaker 1>are you accidentally breaking your fast in some way with

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<v Speaker 1>something else, something that's new, something that you've introduced that

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<v Speaker 1>you hadn't been having before, a supplement, a vitamin, even

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<v Speaker 1>a new medication. And when it comes to medications, you know,

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<v Speaker 1>if you have to take it, you have to take it,

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<v Speaker 1>but you can always talk to a doctor about when

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<v Speaker 1>you need to take it. A lot of things say

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<v Speaker 1>take first thing in the morning, but that just really

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00:19:23.920 --> 00:19:26.839
<v Speaker 1>means take before food, and since we don't open until later,

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00:19:27.200 --> 00:19:28.960
<v Speaker 1>you could shift that later, but that would be always

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<v Speaker 1>something to talk to your doctor about. So when it

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00:19:32.759 --> 00:19:36.000
<v Speaker 1>comes to ADF, you're still way too early for ADF

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<v Speaker 1>at two months in, and we really caution people to

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00:19:40.160 --> 00:19:44.079
<v Speaker 1>stick to intermitt and fasting for several months before trying

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<v Speaker 1>to get to ADF. And it's because of our experience

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00:19:47.720 --> 00:19:49.920
<v Speaker 1>with people who try it too soon and then they

385
00:19:49.960 --> 00:19:53.519
<v Speaker 1>lose the plot. You really want to be completely metabolically

386
00:19:53.559 --> 00:19:56.519
<v Speaker 1>flexible and established to the point that you can't even

387
00:19:56.559 --> 00:19:59.920
<v Speaker 1>imagine not having a daily eating window. It's your life now,

388
00:20:00.519 --> 00:20:03.559
<v Speaker 1>then you're ready to start maybe trying with some ADF,

389
00:20:03.559 --> 00:20:06.039
<v Speaker 1>but only if you need to. This is also why

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<v Speaker 1>we recommend that you weigh daily and then once a

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00:20:08.400 --> 00:20:11.319
<v Speaker 1>week take the time to calculate your weekly average. If

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00:20:11.359 --> 00:20:13.720
<v Speaker 1>you are losing weight from one weekly average to the

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00:20:13.759 --> 00:20:16.640
<v Speaker 1>next at one half to one pounds per week, week

394
00:20:16.680 --> 00:20:19.480
<v Speaker 1>after week after week, then you know that you are

395
00:20:19.519 --> 00:20:22.000
<v Speaker 1>doing fine. Now, if you like go on a vacation

396
00:20:22.160 --> 00:20:24.640
<v Speaker 1>and you don't lose weight, you know why. If you

397
00:20:24.680 --> 00:20:27.240
<v Speaker 1>have a lot of holidays or you're a little bit

398
00:20:27.319 --> 00:20:29.680
<v Speaker 1>not quite sticking to it, and you don't lose weight.

399
00:20:29.799 --> 00:20:32.279
<v Speaker 1>You know why. But if you're sticking to your intermittent

400
00:20:32.279 --> 00:20:37.079
<v Speaker 1>fasting goals consistently seven days a week, you should expect

401
00:20:37.079 --> 00:20:39.559
<v Speaker 1>to see some weight loss one half to one pound

402
00:20:39.599 --> 00:20:42.119
<v Speaker 1>a week from one weekly average to the next. If

403
00:20:42.759 --> 00:20:46.680
<v Speaker 1>you are sticking to it, you are doing it seven

404
00:20:46.720 --> 00:20:50.759
<v Speaker 1>days a week, and your weekly average suddenly stops trending downward,

405
00:20:51.160 --> 00:20:53.599
<v Speaker 1>you're just stuck week after week after week for like

406
00:20:53.640 --> 00:20:56.880
<v Speaker 1>four weeks, for example. Then you need to like really

407
00:20:56.920 --> 00:21:00.880
<v Speaker 1>reassess and think about two things. Number One, am I

408
00:21:00.920 --> 00:21:03.599
<v Speaker 1>at a healthy weight now where my body can maintain easily?

409
00:21:04.160 --> 00:21:07.400
<v Speaker 1>This might just be your maintenance weight. Or Number two,

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00:21:07.880 --> 00:21:11.519
<v Speaker 1>has your body adapted to your daily eating window, in

411
00:21:11.559 --> 00:21:15.240
<v Speaker 1>which case maybe it's time to consider some ADF. But

412
00:21:15.319 --> 00:21:17.160
<v Speaker 1>we don't need to do it just to do it,

413
00:21:17.559 --> 00:21:19.400
<v Speaker 1>And I don't want you to feel pressured into doing

414
00:21:19.480 --> 00:21:21.680
<v Speaker 1>it or feeling like you have to do it. I

415
00:21:21.720 --> 00:21:24.400
<v Speaker 1>want you to do it when you're ready, if you

416
00:21:24.519 --> 00:21:24.960
<v Speaker 1>need to.

417
00:21:25.559 --> 00:21:28.319
<v Speaker 2>I wanted to say too, I wonder if she just

418
00:21:28.440 --> 00:21:33.960
<v Speaker 2>recently started to feel like what it feels like to

419
00:21:34.000 --> 00:21:37.480
<v Speaker 2>be fat adapted, And then if she is taking off

420
00:21:37.640 --> 00:21:41.079
<v Speaker 2>time on the weekends, right if, like she said, the

421
00:21:41.119 --> 00:21:44.240
<v Speaker 2>last few days that it.

422
00:21:43.640 --> 00:21:45.160
<v Speaker 1>Has felt harder.

423
00:21:46.279 --> 00:21:49.319
<v Speaker 2>So I wonder if, like she wrote this in on like,

424
00:21:49.680 --> 00:21:52.960
<v Speaker 2>maybe it was a Tuesday and she took off, didn't

425
00:21:52.960 --> 00:21:56.480
<v Speaker 2>fast on Sunday, and so then Monday she was really

426
00:21:56.480 --> 00:22:00.160
<v Speaker 2>struggling to flip the switch. Maybe even Tuesday flips are

427
00:22:00.160 --> 00:22:04.160
<v Speaker 2>going to flip the switch because you're, like you said,

428
00:22:04.279 --> 00:22:06.799
<v Speaker 2>she's not been fasting that long and she's been taking

429
00:22:06.839 --> 00:22:08.880
<v Speaker 2>weekends off, so she's kind of riding that edge.

430
00:22:09.079 --> 00:22:09.319
<v Speaker 1>Yep.

431
00:22:09.480 --> 00:22:12.039
<v Speaker 2>So I would really think that if she can just

432
00:22:12.240 --> 00:22:16.160
<v Speaker 2>fast consistently seven days a week, that should probably go away.

433
00:22:16.599 --> 00:22:19.519
<v Speaker 1>I really think that people don't realize how important that

434
00:22:19.640 --> 00:22:23.039
<v Speaker 1>actually is for your first few months. We talk about

435
00:22:23.039 --> 00:22:25.920
<v Speaker 1>intermittent fasting being really flexible, and when you have been

436
00:22:25.960 --> 00:22:28.519
<v Speaker 1>doing it as long as Sherry and I have, we

437
00:22:28.640 --> 00:22:31.400
<v Speaker 1>know what to expect. I could have a longer window

438
00:22:31.440 --> 00:22:33.119
<v Speaker 1>one day, and I know how to get back to

439
00:22:33.160 --> 00:22:35.839
<v Speaker 1>my normal routine. I know what it feels like. But

440
00:22:35.920 --> 00:22:39.240
<v Speaker 1>if you're new, that's not the time to experiment with

441
00:22:39.279 --> 00:22:43.400
<v Speaker 1>the flexibility. We'll have time to get there, right, But

442
00:22:44.440 --> 00:22:47.599
<v Speaker 1>people who experiment with flexibility too early are the ones

443
00:22:47.599 --> 00:22:50.440
<v Speaker 1>who end up stopping and it suddenly gets hard, and

444
00:22:50.440 --> 00:22:51.960
<v Speaker 1>then they're like, why did I quit? I haven't been

445
00:22:52.000 --> 00:22:54.400
<v Speaker 1>fasting for two months now, and though now I'm starting over.

446
00:22:54.799 --> 00:22:58.039
<v Speaker 1>So we want to stop that starting over mentality by

447
00:22:58.240 --> 00:23:01.480
<v Speaker 1>just really nailing that consistency until you know your body

448
00:23:01.519 --> 00:23:04.480
<v Speaker 1>has it down before trying to throw any other wrinkles

449
00:23:04.519 --> 00:23:08.559
<v Speaker 1>in there. Yeah, for sure, And now it's time for

450
00:23:08.640 --> 00:23:11.960
<v Speaker 1>our segment called What's Your Why. Most of us begin

451
00:23:12.079 --> 00:23:14.359
<v Speaker 1>intermittent fasting with weight loss in mind, which is a

452
00:23:14.359 --> 00:23:17.000
<v Speaker 1>great reason to start, but there is so much more

453
00:23:17.039 --> 00:23:20.279
<v Speaker 1>to what intermittent fasting can do for us beyond weight loss.

454
00:23:20.559 --> 00:23:23.400
<v Speaker 1>I genuinely believe when your why is deeper than weight

455
00:23:23.440 --> 00:23:26.799
<v Speaker 1>loss alone, you're more likely to find long term success

456
00:23:27.119 --> 00:23:30.720
<v Speaker 1>and to view intermittent fasting as a lifestyle. So this

457
00:23:30.759 --> 00:23:31.400
<v Speaker 1>week we have a.

458
00:23:31.319 --> 00:23:35.680
<v Speaker 2>Wife from Christine. Christine wrote, as Jen always asks what

459
00:23:35.839 --> 00:23:38.920
<v Speaker 2>brought you to intermittent fasting? For me, it's been a

460
00:23:38.920 --> 00:23:42.680
<v Speaker 2>long journey. I grew up dancing competitively, and I stayed

461
00:23:42.680 --> 00:23:45.640
<v Speaker 2>thin into my early twenties, even on a junk food

462
00:23:45.640 --> 00:23:48.599
<v Speaker 2>diet because I was constantly moving. But once I stopped

463
00:23:48.680 --> 00:23:51.880
<v Speaker 2>dancing and became an elementary school teacher. My activity level

464
00:23:51.960 --> 00:23:55.599
<v Speaker 2>dropped while my eating habits stayed the same. Over the years,

465
00:23:55.680 --> 00:23:59.599
<v Speaker 2>the weight piled on and I eventually accepted being plus size.

466
00:24:00.000 --> 00:24:02.680
<v Speaker 2>Over the years, I tried calorie counting. I would lose

467
00:24:02.720 --> 00:24:05.160
<v Speaker 2>five to fifteen pounds here and there, but could never

468
00:24:05.240 --> 00:24:09.079
<v Speaker 2>stick with it. Hunger and frustration always won. I discovered

469
00:24:09.079 --> 00:24:12.000
<v Speaker 2>IF in twenty seventeen, but I wasn't committed to the

470
00:24:12.039 --> 00:24:15.720
<v Speaker 2>Clean Fast. I thought calories in, calories out was the

471
00:24:15.759 --> 00:24:20.680
<v Speaker 2>only way, and fasting with flavored coffees and creamers made

472
00:24:20.680 --> 00:24:24.359
<v Speaker 2>it unsustainable and I never got results. A year ago,

473
00:24:24.440 --> 00:24:27.400
<v Speaker 2>my family lost a loved one to a lifestyle related illness,

474
00:24:27.799 --> 00:24:30.920
<v Speaker 2>and my mom, in her sixties, began weight loss injections

475
00:24:30.920 --> 00:24:34.079
<v Speaker 2>for pre diabetes that made her sick, and I realized

476
00:24:34.200 --> 00:24:36.200
<v Speaker 2>I don't want this to be my future. So I

477
00:24:36.200 --> 00:24:38.960
<v Speaker 2>went back to Jen's Fast peas repeat, reread it cover

478
00:24:39.039 --> 00:24:41.279
<v Speaker 2>to cover, and this time I fully committed to the

479
00:24:41.319 --> 00:24:46.240
<v Speaker 2>Clean Fast. Now it's black coffee, plain tobochico and water only,

480
00:24:46.559 --> 00:24:49.799
<v Speaker 2>no flavors, no creamers. It hasn't been a perfect road.

481
00:24:50.119 --> 00:24:52.559
<v Speaker 2>I've stumbled through the twenty eight day fast start before

482
00:24:53.119 --> 00:24:55.799
<v Speaker 2>quitting on day twenty nine when the scale didn't budge,

483
00:24:55.920 --> 00:24:58.799
<v Speaker 2>or when the adjustment period felt too hard. But each

484
00:24:58.880 --> 00:25:01.440
<v Speaker 2>time I've learned, and ea time I've come back stronger.

485
00:25:02.160 --> 00:25:04.880
<v Speaker 2>My why because I want to be healthy is I age,

486
00:25:05.279 --> 00:25:07.480
<v Speaker 2>because I don't want my life cut short my lifestyle

487
00:25:07.519 --> 00:25:11.759
<v Speaker 2>related illness, because I deserve freedom from diets, guilt, and frustration.

488
00:25:12.359 --> 00:25:15.279
<v Speaker 2>This isn't just about losing weight. It is about living

489
00:25:15.359 --> 00:25:18.720
<v Speaker 2>fully with health, strength and joy for the years ahead.

490
00:25:19.559 --> 00:25:23.160
<v Speaker 1>Yeah, I totally get it. We're just so entrenched. We

491
00:25:23.200 --> 00:25:26.240
<v Speaker 1>want everything to be easy. But you know, as there's

492
00:25:26.559 --> 00:25:29.720
<v Speaker 1>a lesson and twenty eight day fast start pick your hard. Yeah,

493
00:25:30.240 --> 00:25:33.319
<v Speaker 1>it can be hard to sit around while everybody else

494
00:25:33.359 --> 00:25:34.880
<v Speaker 1>is having breakfast a to date in the morning and

495
00:25:34.880 --> 00:25:37.319
<v Speaker 1>it looks really good and you're like, I can't have that.

496
00:25:37.720 --> 00:25:40.240
<v Speaker 1>It feels like, you know, you're depriving yourself of something.

497
00:25:40.279 --> 00:25:43.839
<v Speaker 1>But when you realize that what you're depriving yourself of

498
00:25:44.160 --> 00:25:51.400
<v Speaker 1>by skipping that breakfast is metabolic issues being overweight, I

499
00:25:51.400 --> 00:25:54.079
<v Speaker 1>would like to deprive myself of those things. Suddenly I

500
00:25:54.119 --> 00:25:56.559
<v Speaker 1>no longer feel like I'm depriving myself of the breakfast.

501
00:25:56.559 --> 00:26:00.599
<v Speaker 1>It's just a mindset shift and mindset is that's important.

502
00:26:00.640 --> 00:26:02.519
<v Speaker 1>Oh my gosh, there were so many years from twenty

503
00:26:02.640 --> 00:26:05.279
<v Speaker 1>nine to twenty fourteen when I dabbled in fasting that

504
00:26:05.359 --> 00:26:09.039
<v Speaker 1>I would be like mad right that I just couldn't

505
00:26:09.039 --> 00:26:11.240
<v Speaker 1>eat all day. I had to get past that for

506
00:26:11.240 --> 00:26:12.720
<v Speaker 1>intermittten fasting to be a lifestyle.

507
00:26:12.920 --> 00:26:15.079
<v Speaker 2>I want to say to anybody who's listening right now,

508
00:26:15.359 --> 00:26:17.359
<v Speaker 2>if you are in your twenty eight day fast start,

509
00:26:17.920 --> 00:26:21.359
<v Speaker 2>if you are even in your first six weeks, if

510
00:26:21.359 --> 00:26:25.720
<v Speaker 2>it's feeling hard right now, please don't quit right because

511
00:26:25.759 --> 00:26:29.400
<v Speaker 2>I promise very soon your body's going to start flipping

512
00:26:29.440 --> 00:26:34.200
<v Speaker 2>the switch and you're going to feel amazing. And it

513
00:26:35.319 --> 00:26:37.759
<v Speaker 2>right about the point where you're like, this is hard,

514
00:26:37.960 --> 00:26:41.720
<v Speaker 2>I'm tired of struggling is usually about the point that

515
00:26:41.799 --> 00:26:43.759
<v Speaker 2>your body's ready to do something super.

516
00:26:44.079 --> 00:26:46.200
<v Speaker 1>It gets harder again before it gets easier.

517
00:26:46.400 --> 00:26:49.559
<v Speaker 2>Yeah, keep pushing a lot of times people we've just

518
00:26:49.640 --> 00:26:53.400
<v Speaker 2>noticed during the first several days it's really hard, and

519
00:26:53.440 --> 00:26:55.680
<v Speaker 2>then all of a sudden they're like, oh, my hunger

520
00:26:55.720 --> 00:26:59.119
<v Speaker 2>is adjusting, I'm feeling better, And then they may have

521
00:26:59.200 --> 00:27:02.119
<v Speaker 2>an easy ten days, and then they might have some

522
00:27:02.160 --> 00:27:04.880
<v Speaker 2>hard days and it's gonna go like that. You're gonna

523
00:27:04.920 --> 00:27:07.240
<v Speaker 2>have some days where you're low energy, you're not gonna

524
00:27:07.279 --> 00:27:09.960
<v Speaker 2>be able to work out anymore. And this is where

525
00:27:10.039 --> 00:27:12.920
<v Speaker 2>Jenn's twenty eight day fastart book is so great, because

526
00:27:13.039 --> 00:27:15.640
<v Speaker 2>it's gonna walk you through all of this. But please

527
00:27:15.720 --> 00:27:20.160
<v Speaker 2>don't give up. Please please please commit to twelve weeks

528
00:27:20.319 --> 00:27:24.000
<v Speaker 2>at least because something magical's gonna happen in that time.

529
00:27:24.559 --> 00:27:26.640
<v Speaker 2>And then the other thing is set yourself up for

530
00:27:26.680 --> 00:27:30.759
<v Speaker 2>realistic expectations. You may not lose one single pound during

531
00:27:30.759 --> 00:27:33.920
<v Speaker 2>the twenty eight day fasttart, that's okay. That's not weight

532
00:27:33.960 --> 00:27:37.880
<v Speaker 2>loss time. That is habit building time. That is getting

533
00:27:37.920 --> 00:27:41.000
<v Speaker 2>your body fat adapted time. That is not weight loss time.

534
00:27:41.119 --> 00:27:44.200
<v Speaker 2>The weight loss happens, the fat loss happens once your

535
00:27:44.240 --> 00:27:48.200
<v Speaker 2>body is able to burn fat for energy. So keep pushing.

536
00:27:48.920 --> 00:27:50.720
<v Speaker 2>I don't want you to have to start over again

537
00:27:50.799 --> 00:27:53.039
<v Speaker 2>in three months when you're like, maybe I should have

538
00:27:53.039 --> 00:27:55.960
<v Speaker 2>stuck with it. You're doing it now, stick with it.

539
00:27:56.039 --> 00:27:57.839
<v Speaker 2>You'll get there, absolutely.

540
00:27:57.880 --> 00:28:00.880
<v Speaker 1>And I always like to remind people if this lifestyle

541
00:28:00.960 --> 00:28:02.960
<v Speaker 1>were miserable and you felt the way you feel on

542
00:28:03.000 --> 00:28:06.039
<v Speaker 1>your worst days every day forever, we wouldn't be doing

543
00:28:06.119 --> 00:28:08.880
<v Speaker 1>it this long. No, you know, I started in twenty

544
00:28:08.960 --> 00:28:12.720
<v Speaker 1>fourteen and haven't quit since. And it's because I feel amazing.

545
00:28:13.599 --> 00:28:18.240
<v Speaker 1>But yeah, that doesn't mean every moment is amazing, right right,

546
00:28:19.079 --> 00:28:20.920
<v Speaker 1>but there are a lot more amazing moments as an

547
00:28:20.960 --> 00:28:23.960
<v Speaker 1>intermittent faster than like prior to intermittent fasting.

548
00:28:24.160 --> 00:28:28.559
<v Speaker 2>Exactly exactly, all right, So we have another question. This

549
00:28:28.599 --> 00:28:31.839
<v Speaker 2>is from Nikki and Floras, Iowa. She said, Hello, I

550
00:28:31.839 --> 00:28:34.119
<v Speaker 2>love your podcast. I had a quick question for you guys.

551
00:28:34.640 --> 00:28:36.720
<v Speaker 2>For the last six months or so, I've been doing

552
00:28:36.839 --> 00:28:40.640
<v Speaker 2>daily eighteen to twenty hour intermittent fasting. I'm also going

553
00:28:40.640 --> 00:28:43.559
<v Speaker 2>through menopause, so I'm not sleeping very well. I just

554
00:28:43.599 --> 00:28:47.039
<v Speaker 2>started taking a fast dissolved melotonein tablet to help me sleep,

555
00:28:47.079 --> 00:28:50.160
<v Speaker 2>and it works great. I just realized I should probably

556
00:28:50.240 --> 00:28:52.319
<v Speaker 2>look at the ingredients and I'm hoping this is not

557
00:28:52.319 --> 00:28:54.519
<v Speaker 2>breaking my fast, but I have a feeling it may.

558
00:28:55.200 --> 00:28:58.519
<v Speaker 2>It's a five milligram tablet. Usually I break it in half,

559
00:28:58.599 --> 00:29:04.480
<v Speaker 2>but the ingredients include xylotol, dextrin, food starch and natural flavor,

560
00:29:04.759 --> 00:29:08.920
<v Speaker 2>steric acid, and all sorts of other citric acid, all

561
00:29:08.960 --> 00:29:12.759
<v Speaker 2>sorts of other ingredients here. She says, Uugh, that's a lot.

562
00:29:13.359 --> 00:29:16.359
<v Speaker 2>I guess I assume melotanin was all natural, and apparently

563
00:29:16.400 --> 00:29:19.119
<v Speaker 2>I was wrong. So Jen, do you have any suggestions

564
00:29:19.119 --> 00:29:19.400
<v Speaker 2>for her?

565
00:29:20.039 --> 00:29:23.359
<v Speaker 1>Well, that is definitely not going to be the melatonin

566
00:29:23.400 --> 00:29:27.640
<v Speaker 1>that you're looking for. And there's so many different melatonin

567
00:29:27.720 --> 00:29:30.599
<v Speaker 1>formulations that you're not going to taste. You just swallow

568
00:29:30.640 --> 00:29:33.240
<v Speaker 1>it down like a capsule. They even have like slow

569
00:29:33.279 --> 00:29:36.000
<v Speaker 1>release ones like I saw some like I was having

570
00:29:36.000 --> 00:29:38.160
<v Speaker 1>some really some trouble sleeping at the beginning of August.

571
00:29:38.240 --> 00:29:39.799
<v Speaker 1>Of course y'all know now that was when I was

572
00:29:39.799 --> 00:29:44.559
<v Speaker 1>going through my the force early days and I wasn't sleeping,

573
00:29:44.599 --> 00:29:47.839
<v Speaker 1>like I literally did not sleep for a week. I

574
00:29:47.839 --> 00:29:50.160
<v Speaker 1>didn't sleep, I couldn't sleep. My mind was raising. I

575
00:29:50.200 --> 00:29:52.640
<v Speaker 1>couldn't sleep, which is not like me. But even with

576
00:29:52.680 --> 00:29:55.079
<v Speaker 1>the progesterone, I was waking up the melanite. I couldn't sleep,

577
00:29:55.440 --> 00:29:58.480
<v Speaker 1>and I'm like, well, I wonder if melatonin would help. Well,

578
00:29:58.519 --> 00:30:02.160
<v Speaker 1>melatonin makes me feel crazy. No meltone. It did not help.

579
00:30:02.240 --> 00:30:05.599
<v Speaker 1>But I went and looked for some melotonin and I

580
00:30:05.680 --> 00:30:08.279
<v Speaker 1>settled on one that had like layers to it. It

581
00:30:08.319 --> 00:30:10.640
<v Speaker 1>was like one that was quick release and then the

582
00:30:10.680 --> 00:30:14.480
<v Speaker 1>rest was slow release. And so I took that that

583
00:30:14.519 --> 00:30:16.359
<v Speaker 1>would not break a fast in the same way because

584
00:30:16.400 --> 00:30:18.160
<v Speaker 1>like you swallow it down and then the quick release

585
00:30:18.240 --> 00:30:21.279
<v Speaker 1>layer pops out and then the slow release layer. It'spos

586
00:30:21.319 --> 00:30:23.319
<v Speaker 1>to help you stay asleep anyway. I have thrown the

587
00:30:23.359 --> 00:30:25.559
<v Speaker 1>melotone in a way because it makes me feel like

588
00:30:25.599 --> 00:30:28.880
<v Speaker 1>I have a terrible hangover. It always has, but also

589
00:30:29.039 --> 00:30:30.880
<v Speaker 1>not sleeping well makes you feel like I have a

590
00:30:30.960 --> 00:30:34.000
<v Speaker 1>terrible hangover. Melotonin doesn't work for me, but I would

591
00:30:34.000 --> 00:30:36.319
<v Speaker 1>look for a different formulation of the meliton.

592
00:30:37.079 --> 00:30:39.319
<v Speaker 2>And I was gonna say, and now, most sleep doctors

593
00:30:39.359 --> 00:30:44.759
<v Speaker 2>would would not advise taking five miligrams of melatonin. They

594
00:30:44.839 --> 00:30:47.880
<v Speaker 2>really advise if you're going to take it short term,

595
00:30:48.440 --> 00:30:52.359
<v Speaker 2>don't take it routinely, and take as low a dose

596
00:30:52.440 --> 00:30:57.000
<v Speaker 2>as possible, Like I've read anywhere from one to three milligrams.

597
00:30:57.279 --> 00:30:59.799
<v Speaker 2>But I did just find one that would be fine

598
00:30:59.839 --> 00:31:02.920
<v Speaker 2>for the clean fast, and it is time released and

599
00:31:02.960 --> 00:31:05.480
<v Speaker 2>it's three milligrams. So just to help you out, I'll

600
00:31:05.519 --> 00:31:06.839
<v Speaker 2>drop that in show notes for you.

601
00:31:07.319 --> 00:31:09.920
<v Speaker 1>Yeah, I just feel so terrible on it. But I've

602
00:31:09.960 --> 00:31:12.960
<v Speaker 1>also read the cautions about not taking it all the time,

603
00:31:13.599 --> 00:31:16.640
<v Speaker 1>but it did not make my sleep better. I don't

604
00:31:16.640 --> 00:31:19.319
<v Speaker 1>know if anything could have at that time dreams. It

605
00:31:19.440 --> 00:31:23.559
<v Speaker 1>just makes me feel weird in my head, like like heavy,

606
00:31:23.799 --> 00:31:24.519
<v Speaker 1>like not good.

607
00:31:24.960 --> 00:31:28.279
<v Speaker 2>It's not sensitive though, like I mean when you take

608
00:31:28.319 --> 00:31:31.000
<v Speaker 2>your progesterone before bedtime, like.

609
00:31:31.000 --> 00:31:36.799
<v Speaker 1>Bam, you're goofy. I am, Yeah, my body reacts to

610
00:31:36.839 --> 00:31:41.000
<v Speaker 1>things differently than I'm like, I can't take benadrola to yeah,

611
00:31:41.039 --> 00:31:42.480
<v Speaker 1>I do. I get goofy. Bit it feels good. It

612
00:31:42.519 --> 00:31:45.119
<v Speaker 1>feels like when I take my progress throne, I feel like, well,

613
00:31:45.319 --> 00:31:49.319
<v Speaker 1>I feel so good. It doesn't affect you like that

614
00:31:49.400 --> 00:31:50.079
<v Speaker 1>at all? Does it?

615
00:31:50.599 --> 00:31:51.519
<v Speaker 2>Nope? Not at all.

616
00:31:51.640 --> 00:31:53.680
<v Speaker 1>Like I didn't even realize it was doing that at first,

617
00:31:53.920 --> 00:31:56.319
<v Speaker 1>like the first few times when I was taking it,

618
00:31:56.359 --> 00:31:58.000
<v Speaker 1>and all of a sudden one day Chad was like,

619
00:31:58.799 --> 00:32:00.839
<v Speaker 1>are you okay? You see I'm like, what are you

620
00:32:00.880 --> 00:32:03.640
<v Speaker 1>talking about? Then I realized, actually I think I am.

621
00:32:03.680 --> 00:32:06.839
<v Speaker 1>Then I connected it. Obviously it's the progester. But it

622
00:32:06.839 --> 00:32:11.519
<v Speaker 1>feels like I've had like like a wine or something anyhow.

623
00:32:12.000 --> 00:32:14.240
<v Speaker 2>And I'll be texting with Roxy and I and she'll

624
00:32:14.279 --> 00:32:17.960
<v Speaker 2>start getting goofy and she'll say, I'm sorry, I already

625
00:32:18.000 --> 00:32:22.279
<v Speaker 2>took my ground. She's like I can't find words anymore.

626
00:32:22.599 --> 00:32:27.680
<v Speaker 1>True, And that just goes to show that we're all

627
00:32:27.920 --> 00:32:32.200
<v Speaker 1>different in our know a chemical makeup. I should like

628
00:32:32.240 --> 00:32:36.359
<v Speaker 1>take some progester and record the podcast. No, I won't

629
00:32:36.359 --> 00:32:39.200
<v Speaker 1>do that. It would be too goofy. All right, Our

630
00:32:39.240 --> 00:32:45.039
<v Speaker 1>next question. Our next question is from Wondering in London. Hello,

631
00:32:45.119 --> 00:32:49.400
<v Speaker 1>Jen and Cherry. I discovered your podcast via Zoe and

632
00:32:49.400 --> 00:32:52.720
<v Speaker 1>started intermittent fasting in January of twenty twenty four. I'm

633
00:32:52.759 --> 00:32:56.799
<v Speaker 1>thirty five one hundred and seventy five centimeters tall, and

634
00:32:56.880 --> 00:33:00.119
<v Speaker 1>I weigh about sixty five kilometers. I don't know why

635
00:33:00.119 --> 00:33:02.240
<v Speaker 1>I keep suddenly saying kilometers. This is the second time

636
00:33:02.240 --> 00:33:05.200
<v Speaker 1>I've done that. It's kilograms. It even has the kg.

637
00:33:05.599 --> 00:33:08.799
<v Speaker 1>She does not weigh me that the other day I did.

638
00:33:09.039 --> 00:33:10.839
<v Speaker 1>It's like my hit. My eyes are a hit when

639
00:33:10.880 --> 00:33:14.640
<v Speaker 1>I read really fast, so I'm like looking ahead and

640
00:33:14.759 --> 00:33:17.440
<v Speaker 1>my mouth is just saying one thing in my brain anyway,

641
00:33:17.559 --> 00:33:20.240
<v Speaker 1>So she does not weigh kilometers. She has sixty five kilograms.

642
00:33:20.279 --> 00:33:22.559
<v Speaker 1>What I was thinking, Sherry, was I have no idea.

643
00:33:22.640 --> 00:33:25.079
<v Speaker 1>Would you do some calculation and figure out how tall?

644
00:33:26.200 --> 00:33:26.480
<v Speaker 2>Right now?

645
00:33:26.559 --> 00:33:28.440
<v Speaker 1>Pay good? She said, although I haven't weighed in a

646
00:33:28.480 --> 00:33:30.319
<v Speaker 1>while because I prefer to see how I fit and

647
00:33:30.359 --> 00:33:33.920
<v Speaker 1>feel in my clothes. I have no notable health issues.

648
00:33:33.920 --> 00:33:36.559
<v Speaker 1>I try to aim for nineteen five with some variations.

649
00:33:37.000 --> 00:33:40.160
<v Speaker 1>I keep track with a fasting app and my average

650
00:33:40.200 --> 00:33:43.599
<v Speaker 1>fast is seventeen and a half hours. My window is

651
00:33:43.720 --> 00:33:47.319
<v Speaker 1>usually between three or four pm and nine PM. I

652
00:33:47.400 --> 00:33:50.519
<v Speaker 1>never really struggled with my weight. My average natural BMI

653
00:33:50.640 --> 00:33:53.640
<v Speaker 1>sits in the healthy range around twenty one to twenty two.

654
00:33:53.680 --> 00:33:56.759
<v Speaker 1>But I struggled with fad diets, body image, and a

655
00:33:56.799 --> 00:34:00.119
<v Speaker 1>relationship with food since my teenage years. When I reach

656
00:34:00.160 --> 00:34:03.119
<v Speaker 1>to my lowest BMI of sixteen, for a year or so,

657
00:34:04.599 --> 00:34:08.320
<v Speaker 1>I had hypothalamic amin rhea. Did I say both of those? Right?

658
00:34:08.559 --> 00:34:09.039
<v Speaker 1>Is that right?

659
00:34:10.000 --> 00:34:10.639
<v Speaker 2>Amen Aria?

660
00:34:11.079 --> 00:34:13.800
<v Speaker 1>Yeah? That lasted even with a healthy BMI, which was

661
00:34:13.840 --> 00:34:17.320
<v Speaker 1>frustrating because I was already following the general lifestyle recommendations,

662
00:34:17.599 --> 00:34:21.960
<v Speaker 1>plant based, whole though diet, low stress level, moderate daily exercise,

663
00:34:22.039 --> 00:34:26.599
<v Speaker 1>a mix of Pilate's yoga, et cetera. And exactly one

664
00:34:26.719 --> 00:34:31.679
<v Speaker 1>year into intermittent fasting, my period's finally resumed. I think

665
00:34:31.760 --> 00:34:34.239
<v Speaker 1>it's due to how much more relaxed I am around

666
00:34:34.239 --> 00:34:37.360
<v Speaker 1>food when I fast. Because I don't restrict anymore, eating

667
00:34:37.400 --> 00:34:41.440
<v Speaker 1>feels more intuitive and satiety is easier to reach. I

668
00:34:41.480 --> 00:34:43.559
<v Speaker 1>don't really struggle with waves of hunger, though I don't

669
00:34:43.559 --> 00:34:46.679
<v Speaker 1>feel as energized as i'd like to. Sometimes I feel

670
00:34:46.679 --> 00:34:49.199
<v Speaker 1>a bit lightheaded and tired. So did you get a

671
00:34:49.239 --> 00:34:51.239
<v Speaker 1>chance to pull all that together? I did?

672
00:34:52.239 --> 00:34:55.920
<v Speaker 2>Yeah, I did so smart BMI. The ideal range is

673
00:34:56.039 --> 00:34:59.519
<v Speaker 2>thirty over seventy to thirty nine over seventy. She is

674
00:34:59.559 --> 00:35:04.239
<v Speaker 2>thirty three free over seventy, so she's on the low

675
00:35:04.400 --> 00:35:06.320
<v Speaker 2>end of the healthy.

676
00:35:06.480 --> 00:35:09.840
<v Speaker 1>Yeah, mine, okay, okay. I think that's really really important

677
00:35:09.880 --> 00:35:12.519
<v Speaker 1>to know, she said. I know how important it is

678
00:35:12.760 --> 00:35:15.119
<v Speaker 1>to fast clean, so I only drink plain water and

679
00:35:15.159 --> 00:35:19.079
<v Speaker 1>black coffee. However, I wonder if the soluble powdered coffee

680
00:35:19.079 --> 00:35:21.440
<v Speaker 1>brand Es Cafe I drink two to four teaspoons per

681
00:35:21.519 --> 00:35:25.519
<v Speaker 1>day is combatible with clean fasting. The ingredient is one

682
00:35:25.599 --> 00:35:28.880
<v Speaker 1>hundred percent arabica, but as it is powder form, I

683
00:35:28.920 --> 00:35:31.880
<v Speaker 1>wonder if we should consider it like macha as food

684
00:35:32.000 --> 00:35:35.960
<v Speaker 1>because we do ingest a finely ground plant diluted in water.

685
00:35:36.119 --> 00:35:37.400
<v Speaker 1>Thank you so much for your help.

686
00:35:38.320 --> 00:35:42.800
<v Speaker 2>Well, there's sort of some mixed opinions on this. I mean,

687
00:35:43.480 --> 00:35:46.679
<v Speaker 2>you're not really ingesting the finally ground plant. Basically, what

688
00:35:46.719 --> 00:35:49.119
<v Speaker 2>they do is they make There's different ways to make

689
00:35:49.159 --> 00:35:53.880
<v Speaker 2>this instant coffee. I've researched it things I never thought

690
00:35:53.920 --> 00:35:58.280
<v Speaker 2>I would research. They basically like make coffee and dehydrate

691
00:35:58.360 --> 00:36:01.719
<v Speaker 2>it or freeze dry it. There's different ways to do it.

692
00:36:02.039 --> 00:36:05.800
<v Speaker 2>I will tell you that we have had fasters in

693
00:36:05.800 --> 00:36:11.039
<v Speaker 2>the community who did discover, whether it was accidentally, like

694
00:36:11.079 --> 00:36:13.960
<v Speaker 2>they always drink brood coffee, but they went on a

695
00:36:14.000 --> 00:36:18.480
<v Speaker 2>trip and brought an instant powdered coffee with them, or

696
00:36:18.599 --> 00:36:21.360
<v Speaker 2>they were vacationing somewhere and that's what they were offered.

697
00:36:22.199 --> 00:36:25.559
<v Speaker 2>Or sometimes people start out drinking that thinking they're great,

698
00:36:25.920 --> 00:36:28.760
<v Speaker 2>but you know, they're six months in and they are

699
00:36:28.800 --> 00:36:31.159
<v Speaker 2>still struggling with fasting, and so they give it up

700
00:36:31.800 --> 00:36:34.760
<v Speaker 2>and realize, like fasting is so much easier. Other people

701
00:36:34.840 --> 00:36:36.840
<v Speaker 2>drink it every day and don't have any problem with it.

702
00:36:37.280 --> 00:36:41.000
<v Speaker 2>So I don't have like a clear cut answer for you.

703
00:36:41.599 --> 00:36:45.599
<v Speaker 2>If you think that it could be contributing to you

704
00:36:45.679 --> 00:36:49.920
<v Speaker 2>feeling lightheaded and tired, I would go without it. That's

705
00:36:49.920 --> 00:36:52.079
<v Speaker 2>the only way you're going to know. If it's the coffee,

706
00:36:52.679 --> 00:36:56.679
<v Speaker 2>go without it, switch to a brood coffee, get some

707
00:36:56.719 --> 00:37:00.280
<v Speaker 2>cold brew, clean fast approved coffee, do something else instead

708
00:37:00.960 --> 00:37:04.440
<v Speaker 2>and see if that makes a difference. If it doesn't,

709
00:37:05.360 --> 00:37:08.159
<v Speaker 2>you may be somebody who needs electrolytes in your window

710
00:37:08.800 --> 00:37:10.880
<v Speaker 2>or in the fast. In your fast or your window,

711
00:37:11.360 --> 00:37:13.280
<v Speaker 2>it's really up to you when you take them. The

712
00:37:13.320 --> 00:37:15.880
<v Speaker 2>thing is, when you're eating in your window, you ask

713
00:37:15.880 --> 00:37:18.599
<v Speaker 2>where you should be getting your electrolytes from food. But

714
00:37:18.840 --> 00:37:21.480
<v Speaker 2>if you can find a clean fast electrolyte, it might

715
00:37:21.559 --> 00:37:23.159
<v Speaker 2>help you to take one when you wake up in

716
00:37:23.159 --> 00:37:26.800
<v Speaker 2>the morning. Alternately, you can just take like a quarter

717
00:37:26.840 --> 00:37:31.599
<v Speaker 2>teaspoon of some high quality salt, like a Celtic sea salt,

718
00:37:31.800 --> 00:37:35.159
<v Speaker 2>a Himalayan salt, and dissolve it in some warm water

719
00:37:35.239 --> 00:37:38.679
<v Speaker 2>and drink it like you would any other hot beverage.

720
00:37:39.119 --> 00:37:41.000
<v Speaker 2>You can also just put it under your tongue and

721
00:37:41.079 --> 00:37:43.960
<v Speaker 2>kind of hold it under your tongue sublinqually and let

722
00:37:44.000 --> 00:37:46.079
<v Speaker 2>it kind of dissolve there. That's like a quick way

723
00:37:46.119 --> 00:37:48.519
<v Speaker 2>to get in your body and see if that makes

724
00:37:48.519 --> 00:37:52.079
<v Speaker 2>a difference. I am one that just needs more electrolytes

725
00:37:52.400 --> 00:37:55.440
<v Speaker 2>and being lightheaded. That can be a sign that you

726
00:37:55.440 --> 00:37:58.039
<v Speaker 2>could need some electrolytes, but it also can be a

727
00:37:58.079 --> 00:38:01.239
<v Speaker 2>sign you're breaking your fast. So definitely experiment and see

728
00:38:01.239 --> 00:38:03.000
<v Speaker 2>what helps make you feel better, because you shouldn't be

729
00:38:03.000 --> 00:38:04.880
<v Speaker 2>feeling that like that why you're fasting.

730
00:38:05.559 --> 00:38:07.599
<v Speaker 1>Yeah, and I would have a couple of other things

731
00:38:07.639 --> 00:38:10.280
<v Speaker 1>to look at. If you're lightheaded, that can have to

732
00:38:10.320 --> 00:38:12.519
<v Speaker 1>do with blood pressure, So get your blood pressure checked

733
00:38:12.559 --> 00:38:14.920
<v Speaker 1>and see if your blood pressure is low. And again

734
00:38:15.000 --> 00:38:18.880
<v Speaker 1>electrolytes can make a difference there as well. And also

735
00:38:19.000 --> 00:38:21.239
<v Speaker 1>you know you could be low in iron, you could

736
00:38:21.280 --> 00:38:22.679
<v Speaker 1>be low in B twelve.

737
00:38:22.760 --> 00:38:25.119
<v Speaker 2>Oh see that's the other thing. Because she's said she's

738
00:38:25.159 --> 00:38:30.360
<v Speaker 2>plant based, Definitely get your twelve helve checked because like

739
00:38:30.559 --> 00:38:34.280
<v Speaker 2>dizziness or lack of feeling of balance, like feeling dizzy

740
00:38:34.280 --> 00:38:36.400
<v Speaker 2>going up the stairs, that can be a sign of

741
00:38:36.440 --> 00:38:37.519
<v Speaker 2>B twelve deficiency.

742
00:38:37.679 --> 00:38:41.360
<v Speaker 1>And we know that a plant based diet you need

743
00:38:41.400 --> 00:38:45.800
<v Speaker 1>to supplement with BE twelve. And scientifically, I can explain why.

744
00:38:45.960 --> 00:38:49.840
<v Speaker 1>It's because we're so we're too clean. We're too clean now, right,

745
00:38:49.960 --> 00:38:52.360
<v Speaker 1>So when we used to eat food a long time ago,

746
00:38:52.480 --> 00:38:54.679
<v Speaker 1>it had like dirt, it was dirty. We ate dirty

747
00:38:54.679 --> 00:38:57.360
<v Speaker 1>food we didn't know and the dirty food we had

748
00:38:57.480 --> 00:39:01.039
<v Speaker 1>napped the B twelve from like the soil. Right, Like animals,

749
00:39:01.519 --> 00:39:04.159
<v Speaker 1>animals are a great source of B twelve because they

750
00:39:04.239 --> 00:39:06.760
<v Speaker 1>get it from the soil and so they pass it

751
00:39:06.800 --> 00:39:09.400
<v Speaker 1>on to us. But our plants are so clean we're

752
00:39:09.440 --> 00:39:12.480
<v Speaker 1>missing it. So anyone on a plant based diet needs

753
00:39:12.519 --> 00:39:16.280
<v Speaker 1>to supplement with B twelve. So check into that. And

754
00:39:16.320 --> 00:39:19.159
<v Speaker 1>as I have experimented with being plant based here and there,

755
00:39:19.800 --> 00:39:22.280
<v Speaker 1>my BE twelve was low. Then my doctor actually had

756
00:39:22.280 --> 00:39:23.800
<v Speaker 1>me on BE twelve shots for a while. I was

757
00:39:23.840 --> 00:39:28.320
<v Speaker 1>given them to myself share And I mean, I don't know.

758
00:39:28.559 --> 00:39:30.800
<v Speaker 1>I didn't feel bad, I didn't feel better, but my

759
00:39:31.079 --> 00:39:33.679
<v Speaker 1>levels were low, Like I never couldn't tell they were low.

760
00:39:34.199 --> 00:39:35.880
<v Speaker 1>But being lightheaded or tired.

761
00:39:35.599 --> 00:39:37.639
<v Speaker 2>Can be an indication, all right, So we have a

762
00:39:37.679 --> 00:39:41.239
<v Speaker 2>question for Marissa in Pennsylvania. She said, I want to

763
00:39:41.280 --> 00:39:43.960
<v Speaker 2>make sure our tweek I'm considering doesn't break a fast.

764
00:39:44.639 --> 00:39:47.039
<v Speaker 2>Lately I've been hearing about perfect aminos and how they

765
00:39:47.079 --> 00:39:49.440
<v Speaker 2>are great to take during a fast. They come in

766
00:39:49.480 --> 00:39:52.679
<v Speaker 2>an unflavored powder or pills. Looking at the ingredients, they

767
00:39:52.679 --> 00:39:55.079
<v Speaker 2>don't seem to have any food like items in the pills,

768
00:39:55.280 --> 00:39:57.400
<v Speaker 2>but the powder has stevia, so I know the powder

769
00:39:57.480 --> 00:40:00.280
<v Speaker 2>is a no. They advertise that they don't break a fast.

770
00:40:00.440 --> 00:40:02.239
<v Speaker 2>Can you tell me if the pills are okay in

771
00:40:02.280 --> 00:40:04.480
<v Speaker 2>the fast or should I take them in the eating window?

772
00:40:04.800 --> 00:40:08.559
<v Speaker 2>Thank you, and I love your podcast. Well, they absolutely

773
00:40:08.599 --> 00:40:11.000
<v Speaker 2>do break a fast. Sorry I hate to tell you that,

774
00:40:11.159 --> 00:40:13.239
<v Speaker 2>but just put them in your window. And here's how

775
00:40:13.239 --> 00:40:15.559
<v Speaker 2>you can ask yourself this question and figure it out.

776
00:40:15.599 --> 00:40:17.719
<v Speaker 2>You're right about the stevia. You got that. So we

777
00:40:17.800 --> 00:40:21.239
<v Speaker 2>have our three fasting goals. Number one, keep insulin low,

778
00:40:21.679 --> 00:40:23.599
<v Speaker 2>and that's why we would avoid the stevia. We don't

779
00:40:23.599 --> 00:40:25.519
<v Speaker 2>want to have this a fallat phase insulin response, so

780
00:40:25.559 --> 00:40:28.800
<v Speaker 2>you're right on that one. Clean fast goal number two

781
00:40:29.000 --> 00:40:30.960
<v Speaker 2>is we want to burn our stored fat for fuel,

782
00:40:31.039 --> 00:40:33.199
<v Speaker 2>so we're not putting things in there like butter in

783
00:40:33.239 --> 00:40:35.480
<v Speaker 2>our coffee, oil in our coffee. We're not having any

784
00:40:35.480 --> 00:40:36.239
<v Speaker 2>source of fuel.

785
00:40:37.000 --> 00:40:39.800
<v Speaker 1>But clean fast goal number three is we want to

786
00:40:39.840 --> 00:40:44.000
<v Speaker 1>experience increased autophagy, so we avoid anything that is like

787
00:40:44.119 --> 00:40:48.320
<v Speaker 1>protein or the building blocks of protein. And the perfect

788
00:40:48.320 --> 00:40:51.400
<v Speaker 1>amino is you amino acid, that's the building block of protein.

789
00:40:51.920 --> 00:40:54.639
<v Speaker 1>So during our fast, we want our body to be

790
00:40:54.719 --> 00:40:58.320
<v Speaker 1>breaking down and recycling our own protein. That's our body's

791
00:40:58.360 --> 00:41:02.280
<v Speaker 1>clean up time. So we put protein in during our

792
00:41:02.280 --> 00:41:04.960
<v Speaker 1>eating window, and that would include any supplements that have

793
00:41:05.480 --> 00:41:07.519
<v Speaker 1>any sort of protein or that's going to help us

794
00:41:07.559 --> 00:41:10.119
<v Speaker 1>with building up, so that the eating window is our

795
00:41:10.119 --> 00:41:13.840
<v Speaker 1>building up time, the fasting is our cleaning up time.

796
00:41:14.199 --> 00:41:17.599
<v Speaker 1>So anything that is a nutrient, put it in during

797
00:41:17.599 --> 00:41:19.800
<v Speaker 1>the during the eating window, keep it out of the

798
00:41:19.800 --> 00:41:21.639
<v Speaker 1>fast so you can ask yourself that in the future,

799
00:41:21.719 --> 00:41:25.840
<v Speaker 1>you can say, Okay, amino's building block of protein, I

800
00:41:25.880 --> 00:41:28.000
<v Speaker 1>want to have increased autology during the fast. I'm going

801
00:41:28.079 --> 00:41:30.800
<v Speaker 1>to save that for my eating window. Hopefully that helps.

802
00:41:31.199 --> 00:41:33.519
<v Speaker 2>Yep. All right, So before we get the week of

803
00:41:33.559 --> 00:41:35.760
<v Speaker 2>the week, I just want to share about the success

804
00:41:35.800 --> 00:41:38.079
<v Speaker 2>some of my coaching clients are having since we started

805
00:41:38.079 --> 00:41:40.880
<v Speaker 2>working together. And I just want to remind anyone who's

806
00:41:40.960 --> 00:41:43.800
<v Speaker 2>needing a little one on one troubleshooting to bust a plateau,

807
00:41:44.199 --> 00:41:46.119
<v Speaker 2>or just some problem solving to figure out how to

808
00:41:46.199 --> 00:41:49.480
<v Speaker 2>balance fasting with life, please reach out to me. We

809
00:41:49.559 --> 00:41:52.280
<v Speaker 2>can work on all of this. We can work on mindset,

810
00:41:52.440 --> 00:41:56.960
<v Speaker 2>we can work on setting personal goals for motivation and

811
00:41:57.079 --> 00:42:00.519
<v Speaker 2>just accountability to yourself. So one of my weekly clients,

812
00:42:00.679 --> 00:42:03.000
<v Speaker 2>I'm so proud of her. She's having huge success in

813
00:42:03.199 --> 00:42:06.760
<v Speaker 2>all of the above. After just three sessions, she is thriving.

814
00:42:07.039 --> 00:42:10.639
<v Speaker 2>She has busted a multi month plateau and she's feeling great.

815
00:42:11.280 --> 00:42:13.880
<v Speaker 2>Another client was really struggling to shorten up her fasting

816
00:42:13.920 --> 00:42:18.719
<v Speaker 2>window in order to see her weight loss goal. She

817
00:42:18.840 --> 00:42:21.599
<v Speaker 2>was closed, but she just couldn't get there. And with

818
00:42:21.679 --> 00:42:25.320
<v Speaker 2>some consistent work and weekly sessions and some daily check ins,

819
00:42:25.480 --> 00:42:28.639
<v Speaker 2>she is now nailing her eating windows. Even with a

820
00:42:28.719 --> 00:42:32.519
<v Speaker 2>vacation and a very pesky kidney stone that she suffered

821
00:42:32.599 --> 00:42:36.840
<v Speaker 2>after vacation, she has still been doing great. So you

822
00:42:36.840 --> 00:42:39.519
<v Speaker 2>would like some help, I do book out several weeks

823
00:42:39.559 --> 00:42:42.440
<v Speaker 2>in advance, so don't wait reach out today. Just email

824
00:42:42.519 --> 00:42:46.400
<v Speaker 2>me at Cherry at fast feastrepeat dot com. And once again,

825
00:42:46.719 --> 00:42:49.840
<v Speaker 2>Sherry has one R sh E R I.

826
00:42:49.840 --> 00:42:52.800
<v Speaker 1>I love that you're doing this because people need all

827
00:42:52.880 --> 00:42:54.880
<v Speaker 1>levels of support. I keep bringing this back to my

828
00:42:54.920 --> 00:42:57.840
<v Speaker 1>life as a teacher. I got the kid in the corner.

829
00:42:57.920 --> 00:42:59.159
<v Speaker 1>You could just hand on the copy of the math

830
00:42:59.199 --> 00:43:01.239
<v Speaker 1>book and say go, and that kid could teach themself

831
00:43:01.280 --> 00:43:03.400
<v Speaker 1>math or her self math all day long. They don't

832
00:43:03.440 --> 00:43:05.360
<v Speaker 1>need any support from you. They just they got it right.

833
00:43:05.440 --> 00:43:06.719
<v Speaker 1>That would be like someone who just can read the

834
00:43:06.719 --> 00:43:08.719
<v Speaker 1>books about fasting and they're on their own they go,

835
00:43:09.400 --> 00:43:12.000
<v Speaker 1>whereas other people need a little more help. We've got

836
00:43:12.000 --> 00:43:16.840
<v Speaker 1>these podcasts. They help people the community another layer of support,

837
00:43:17.800 --> 00:43:21.360
<v Speaker 1>and then some people need that one on one. They

838
00:43:21.599 --> 00:43:24.679
<v Speaker 1>just need it. Just like in the classroom, some kids

839
00:43:24.719 --> 00:43:26.280
<v Speaker 1>needed to come sit with me and go over the

840
00:43:26.280 --> 00:43:28.760
<v Speaker 1>math a little bit before they could get it. And

841
00:43:28.800 --> 00:43:31.719
<v Speaker 1>there's no shame in that. And different phases of our

842
00:43:31.760 --> 00:43:34.119
<v Speaker 1>life we might need more support in other ways.

843
00:43:34.679 --> 00:43:37.400
<v Speaker 2>Well. And what's interesting too is like sometimes people think

844
00:43:37.440 --> 00:43:39.679
<v Speaker 2>they're doing things right, but then when they start telling

845
00:43:39.719 --> 00:43:43.039
<v Speaker 2>me what they're doing, I can identify, like instantly, like

846
00:43:43.280 --> 00:43:48.000
<v Speaker 2>what is holding them back? Or it's just sometimes people

847
00:43:48.079 --> 00:43:51.559
<v Speaker 2>like to tell themselves stories like I'm doing all I

848
00:43:51.599 --> 00:43:54.199
<v Speaker 2>can do. But then when I really we sit and

849
00:43:54.239 --> 00:43:56.840
<v Speaker 2>talked about it and I'm like, well, tell me why

850
00:43:56.880 --> 00:43:59.519
<v Speaker 2>you feel that way, we can really figure out like

851
00:43:59.599 --> 00:44:04.559
<v Speaker 2>their holding themselves back out of fear or they don't

852
00:44:04.639 --> 00:44:07.239
<v Speaker 2>they're afraid to be a little uncomfortable, but if we

853
00:44:07.280 --> 00:44:10.480
<v Speaker 2>can work through that together and they know they have

854
00:44:10.559 --> 00:44:13.880
<v Speaker 2>somebody supporting them, or sometimes they just need somebody to

855
00:44:13.880 --> 00:44:14.719
<v Speaker 2>tell them what to do.

856
00:44:15.119 --> 00:44:15.880
<v Speaker 1>Yeah, there are.

857
00:44:15.840 --> 00:44:19.119
<v Speaker 2>People out there who just really like to follow instructions right.

858
00:44:19.440 --> 00:44:21.800
<v Speaker 2>They don't want to think, they don't want to. My

859
00:44:21.880 --> 00:44:24.559
<v Speaker 2>husband's one of these people. He doesn't want a problem solve,

860
00:44:24.800 --> 00:44:26.599
<v Speaker 2>he doesn't want to have to use his brain too hard.

861
00:44:27.199 --> 00:44:30.119
<v Speaker 2>He's got a busy brain anyway. He just really wants

862
00:44:30.159 --> 00:44:32.320
<v Speaker 2>it lined out, do this and this and check back

863
00:44:32.360 --> 00:44:34.800
<v Speaker 2>in with me. And if I want him to do chores,

864
00:44:35.360 --> 00:44:37.159
<v Speaker 2>I just make him a list and he's going to

865
00:44:37.239 --> 00:44:38.719
<v Speaker 2>do it. If I say, hey, if you don't have

866
00:44:38.719 --> 00:44:40.920
<v Speaker 2>a thing to do today, why don't you do some

867
00:44:40.960 --> 00:44:43.199
<v Speaker 2>work around the house, Nothing's going to happen because he

868
00:44:43.199 --> 00:44:45.960
<v Speaker 2>doesn't know where to even start. So sometimes you just

869
00:44:46.039 --> 00:44:48.760
<v Speaker 2>need that person to help you identify where to start,

870
00:44:48.840 --> 00:44:51.679
<v Speaker 2>what to tweet, what next. And I'm having a lot

871
00:44:51.679 --> 00:44:53.840
<v Speaker 2>of fun helping them and really seeing their success.

872
00:44:53.920 --> 00:44:56.519
<v Speaker 1>So yeah, and we know from all these years we've

873
00:44:56.519 --> 00:44:59.599
<v Speaker 1>been working. When did you start? Was it twenty sixteen?

874
00:45:00.000 --> 00:45:00.519
<v Speaker 2>So I started?

875
00:45:00.559 --> 00:45:04.559
<v Speaker 1>Did you start alriting twenty eighteen?

876
00:45:05.039 --> 00:45:08.840
<v Speaker 2>Well, okay, like January maybe January of twenty eighteen, because

877
00:45:08.840 --> 00:45:11.079
<v Speaker 2>we went on the first cruise in June of twenty eighteen,

878
00:45:11.119 --> 00:45:12.239
<v Speaker 2>and I'd been moderating for.

879
00:45:12.199 --> 00:45:15.880
<v Speaker 1>A while before then. Yeah, so yeah, so twenty eighteen.

880
00:45:15.800 --> 00:45:19.440
<v Speaker 2>Think asked me to be your roommate for the second

881
00:45:19.480 --> 00:45:21.880
<v Speaker 2>cruise that we hadn't even taken the first cruise.

882
00:45:21.559 --> 00:45:23.119
<v Speaker 1>We hadn't even met yet. I was like, I can

883
00:45:23.119 --> 00:45:27.280
<v Speaker 1>tell I really like Shary. Yeah, just from interactions behind

884
00:45:27.280 --> 00:45:29.599
<v Speaker 1>the scenes and in the community or in the Facebook group.

885
00:45:29.639 --> 00:45:31.920
<v Speaker 1>It was the Facebook group then, but yeah, So we've

886
00:45:31.960 --> 00:45:36.320
<v Speaker 1>been helping people since Sherry, since twenty eighteen as a

887
00:45:36.360 --> 00:45:39.519
<v Speaker 1>moderator in the Facebook groups back then, and so we

888
00:45:39.559 --> 00:45:43.400
<v Speaker 1>really know we've seen it all and don't be embarrassed.

889
00:45:43.400 --> 00:45:45.000
<v Speaker 1>Also like say, you know what, I'm not nailing the

890
00:45:45.039 --> 00:45:49.280
<v Speaker 1>clean fast, help me or whatever it might be. So

891
00:45:49.360 --> 00:45:51.159
<v Speaker 1>now it's time for our tweak of the week. I

892
00:45:51.280 --> 00:45:54.360
<v Speaker 1>always say, tweak it till it's easy. But the tweak

893
00:45:54.400 --> 00:45:56.760
<v Speaker 1>that works for me might not be the one that

894
00:45:56.840 --> 00:45:59.760
<v Speaker 1>works for you. And that's why it is super helpful

895
00:45:59.800 --> 00:46:03.559
<v Speaker 1>to you. How other intermittent fasters are making intermittent fasting

896
00:46:03.639 --> 00:46:09.480
<v Speaker 1>work for them. This is Sally from Aliston, Ontario. She said,

897
00:46:09.519 --> 00:46:12.000
<v Speaker 1>for me, when I open my window, I have to

898
00:46:12.039 --> 00:46:14.599
<v Speaker 1>have a good amount of protein twenty five to thirty

899
00:46:14.639 --> 00:46:20.039
<v Speaker 1>grams or I am grazing all afternoon unsatiated. I cannot

900
00:46:20.079 --> 00:46:23.119
<v Speaker 1>get by on a snack. I tried it. This sustains

901
00:46:23.119 --> 00:46:26.239
<v Speaker 1>me until dinner and dinner has become a smaller meal

902
00:46:26.280 --> 00:46:29.800
<v Speaker 1>than it used to be. Another pleasant surprise, saving a

903
00:46:29.840 --> 00:46:32.760
<v Speaker 1>lot on groceries. And I want to talk about that

904
00:46:32.800 --> 00:46:35.880
<v Speaker 1>for just a minute if I could, Uh, I wish

905
00:46:35.920 --> 00:46:39.199
<v Speaker 1>I could go back and revise. I often wish I

906
00:46:39.199 --> 00:46:41.159
<v Speaker 1>could go back and revise things. Book books that are

907
00:46:41.159 --> 00:46:44.280
<v Speaker 1>out in the world that have a recommendation in both

908
00:46:44.400 --> 00:46:46.440
<v Speaker 1>Fast Feast Repeat. And then when I wrote twenty eight

909
00:46:46.480 --> 00:46:49.199
<v Speaker 1>day Fast Start day by day, I followed the same

910
00:46:49.280 --> 00:46:51.679
<v Speaker 1>format for the fast start that I had in Fast

911
00:46:51.719 --> 00:46:55.400
<v Speaker 1>East Repeat, and I recommend a snack and a meal.

912
00:46:56.840 --> 00:46:58.559
<v Speaker 1>I think there are a lot of people like Sally

913
00:46:58.920 --> 00:47:01.880
<v Speaker 1>who need to open with a meal. And I think

914
00:47:01.920 --> 00:47:03.480
<v Speaker 1>there are a lot of people trying to open with

915
00:47:03.519 --> 00:47:07.679
<v Speaker 1>a snack and then finding that that's not satiating. Then

916
00:47:07.719 --> 00:47:10.840
<v Speaker 1>they overeat, and then they end up eating a whole

917
00:47:10.880 --> 00:47:12.679
<v Speaker 1>second meal because it's dinnertime.

918
00:47:13.360 --> 00:47:15.199
<v Speaker 2>Well, I think it depends on what you define a

919
00:47:15.239 --> 00:47:20.920
<v Speaker 2>snack ass Well, that's true. Like if you're eating snack foods, yeah,

920
00:47:20.960 --> 00:47:23.320
<v Speaker 2>and you're not gonna have a lot of nutrition in there.

921
00:47:23.559 --> 00:47:30.119
<v Speaker 2>If you're opening with veggies and grapes and a handful

922
00:47:30.440 --> 00:47:34.320
<v Speaker 2>of almonds, that may not be really satisfying. That's not

923
00:47:34.360 --> 00:47:37.760
<v Speaker 2>a lot of food, so it really depends on That's

924
00:47:37.800 --> 00:47:40.440
<v Speaker 2>why for me, I can't even tell you do I

925
00:47:40.519 --> 00:47:42.039
<v Speaker 2>open with a snack or do I open with a

926
00:47:42.079 --> 00:47:48.719
<v Speaker 2>meal because my snack could be somebody else's meal, And

927
00:47:48.760 --> 00:47:52.000
<v Speaker 2>for me, hot food makes all the difference. Opening with

928
00:47:52.039 --> 00:47:55.519
<v Speaker 2>something hot after over eating something cold makes a lot

929
00:47:55.559 --> 00:47:58.400
<v Speaker 2>of difference. And how satisfied I am through the you know,

930
00:47:58.480 --> 00:47:59.599
<v Speaker 2>up until my main meal.

931
00:48:00.400 --> 00:48:04.320
<v Speaker 1>But it goes back to that, the recommendation snack and

932
00:48:04.320 --> 00:48:06.840
<v Speaker 1>then meal. People lock into that and think that is

933
00:48:06.880 --> 00:48:09.760
<v Speaker 1>what they should be doing. So I wish I had

934
00:48:09.840 --> 00:48:14.719
<v Speaker 1>written it more flexibly and even said snack, meal, meal, snack,

935
00:48:14.800 --> 00:48:17.599
<v Speaker 1>think about it like that. My whole point was that

936
00:48:18.320 --> 00:48:22.039
<v Speaker 1>for weight loss for me, two full meals was not

937
00:48:22.079 --> 00:48:23.800
<v Speaker 1>a weight loss approach for me, no matter how long

938
00:48:23.880 --> 00:48:26.079
<v Speaker 1>my window was. If I tried to squeeze two full

939
00:48:26.119 --> 00:48:28.679
<v Speaker 1>meals in five hours, that was not a window weight

940
00:48:28.719 --> 00:48:32.079
<v Speaker 1>loss window for me. Two meals and eight r two meals,

941
00:48:32.119 --> 00:48:35.719
<v Speaker 1>two full meals. And like I'm a volume meter, so

942
00:48:35.760 --> 00:48:38.760
<v Speaker 1>what I considered to be a meal someone else, what

943
00:48:38.800 --> 00:48:41.119
<v Speaker 1>I considered to be a snack might be someone's lunch, right,

944
00:48:41.320 --> 00:48:44.400
<v Speaker 1>But I wish that I hadn't put it that way

945
00:48:44.440 --> 00:48:46.400
<v Speaker 1>and said, be flexible with it and figure it out.

946
00:48:46.440 --> 00:48:49.239
<v Speaker 1>So if when you open your window, this is for everybody.

947
00:48:49.320 --> 00:48:51.559
<v Speaker 1>If when you open your window you're locked in on

948
00:48:51.599 --> 00:48:53.760
<v Speaker 1>the idea, well, Jen said, start with a snack and

949
00:48:53.800 --> 00:48:56.639
<v Speaker 1>then you're starving, and then you keep eating. Then what

950
00:48:56.679 --> 00:48:59.840
<v Speaker 1>you're opening with is not sufficient. Now that I am

951
00:49:00.119 --> 00:49:03.760
<v Speaker 1>by myself and I am not sitting down at a

952
00:49:03.880 --> 00:49:06.400
<v Speaker 1>meal time with Chad, and bless his heart, we know

953
00:49:06.639 --> 00:49:09.199
<v Speaker 1>one thing about Chad was he was original meal times.

954
00:49:09.480 --> 00:49:13.280
<v Speaker 1>Like literally the clock didn't say five o'clock. He wasn't

955
00:49:13.280 --> 00:49:15.159
<v Speaker 1>going to have it by food till it's aid five o'clock.

956
00:49:15.280 --> 00:49:19.519
<v Speaker 1>So we were having our dinner around six. So I

957
00:49:19.559 --> 00:49:23.440
<v Speaker 1>had to or even after that, I had to schedule

958
00:49:23.480 --> 00:49:26.679
<v Speaker 1>my window around when Chad wanted to have dinner. But

959
00:49:26.880 --> 00:49:29.280
<v Speaker 1>now that I am free to do what I want,

960
00:49:29.880 --> 00:49:33.199
<v Speaker 1>I am opening with my main meal whenever that might be.

961
00:49:33.800 --> 00:49:37.360
<v Speaker 1>I start cooking, I have my main meal, I eat it,

962
00:49:38.039 --> 00:49:41.519
<v Speaker 1>and then later I'm not having a second main meal.

963
00:49:42.280 --> 00:49:45.079
<v Speaker 1>But maybe like five thirty six o'clock, like maybe I

964
00:49:45.119 --> 00:49:47.519
<v Speaker 1>open it two thirty, maybe I open at three thirty,

965
00:49:47.519 --> 00:49:50.519
<v Speaker 1>whatever it might be, have my main meal and maybe

966
00:49:50.559 --> 00:49:52.559
<v Speaker 1>six o'clock I need a little something else. I mean,

967
00:49:52.599 --> 00:49:55.559
<v Speaker 1>just whatever it might look like. But it really that

968
00:49:55.679 --> 00:49:58.679
<v Speaker 1>is what's working really really well for me. And I

969
00:49:58.719 --> 00:50:02.880
<v Speaker 1>think back to when I was so successful as a teacher,

970
00:50:03.760 --> 00:50:06.679
<v Speaker 1>and it was so easy to fast till I got

971
00:50:06.719 --> 00:50:09.199
<v Speaker 1>home from work and I didn't even think about eating

972
00:50:09.239 --> 00:50:11.639
<v Speaker 1>at work. I got home and I would start making

973
00:50:11.719 --> 00:50:14.119
<v Speaker 1>dinner and so I would have my main meal. Right.

974
00:50:14.199 --> 00:50:19.199
<v Speaker 1>So once I retired and started, I would want to

975
00:50:19.199 --> 00:50:21.199
<v Speaker 1>eat around two and I would have like a full

976
00:50:21.239 --> 00:50:23.800
<v Speaker 1>meal and then have to have another full meal. So

977
00:50:23.840 --> 00:50:26.760
<v Speaker 1>that was just really too much for me. So keep

978
00:50:26.800 --> 00:50:29.360
<v Speaker 1>experimenting with what you call it and how big it is,

979
00:50:29.519 --> 00:50:31.639
<v Speaker 1>and even if you have to feed a family. I

980
00:50:31.679 --> 00:50:33.639
<v Speaker 1>finally got to the point where I realized that wasn't

981
00:50:33.639 --> 00:50:37.639
<v Speaker 1>working well. And if you need to open with something hearty,

982
00:50:38.199 --> 00:50:40.239
<v Speaker 1>even if you're eating by yourself, and then later you

983
00:50:40.320 --> 00:50:41.920
<v Speaker 1>have to put a full meal on the table for

984
00:50:42.000 --> 00:50:46.519
<v Speaker 1>your family, have a snack sized portion of that full meal.

985
00:50:47.400 --> 00:50:50.159
<v Speaker 1>Just really really think about what suits you. But it

986
00:50:50.239 --> 00:50:53.760
<v Speaker 1>probably won't be having one full meal at two o'clock

987
00:50:53.800 --> 00:50:55.960
<v Speaker 1>and then another full meal later with your family's probably

988
00:50:55.960 --> 00:50:57.719
<v Speaker 1>not going to be it, but anyway, I just want

989
00:50:57.719 --> 00:50:58.119
<v Speaker 1>to take it.

990
00:50:59.079 --> 00:51:01.239
<v Speaker 2>Yet I would have to. That is, if you were

991
00:51:02.320 --> 00:51:06.920
<v Speaker 2>like plant based, Yeah, oh that's true. You may absolutely

992
00:51:07.000 --> 00:51:09.719
<v Speaker 2>need two full meals eating one.

993
00:51:09.599 --> 00:51:11.800
<v Speaker 1>You know, because of the calorie density of those plant

994
00:51:11.800 --> 00:51:14.119
<v Speaker 1>based foods, especially if you're a low fat, whole food

995
00:51:14.119 --> 00:51:17.400
<v Speaker 1>plant based and that that's the concept of calorie density

996
00:51:17.559 --> 00:51:20.599
<v Speaker 1>that really makes a difference. And I tend to eat

997
00:51:20.719 --> 00:51:24.199
<v Speaker 1>very colorically dense foods because I love dairy, I love cheese,

998
00:51:24.639 --> 00:51:27.360
<v Speaker 1>and those are more colorically dense and they're also more

999
00:51:27.360 --> 00:51:29.880
<v Speaker 1>satisfying over time. But I also pair that with a

1000
00:51:29.880 --> 00:51:30.920
<v Speaker 1>whole lot of veggies.

1001
00:51:31.400 --> 00:51:34.199
<v Speaker 2>Right, yeah, all right, Well, we love to leave you

1002
00:51:34.239 --> 00:51:36.559
<v Speaker 2>with inspirational motivational quotes, and this week we have a

1003
00:51:36.639 --> 00:51:40.719
<v Speaker 2>quote from Denzel Washington that was shared by Vivian. Dreams

1004
00:51:40.760 --> 00:51:44.840
<v Speaker 2>without goals are just dreams, and ultimately they feel disappointment.

1005
00:51:45.400 --> 00:51:48.360
<v Speaker 2>On the road to achieving your dreams, you must apply discipline,

1006
00:51:48.440 --> 00:51:53.039
<v Speaker 2>but more importantly, consistency, because without commitment, you'll never start,

1007
00:51:53.199 --> 00:51:57.000
<v Speaker 2>but without consistency you'll never finish. That is so good,

1008
00:51:57.360 --> 00:52:01.840
<v Speaker 2>and that applies to fasting so much. I always say

1009
00:52:02.360 --> 00:52:06.840
<v Speaker 2>it takes like discipline, dedication, consistency, to really build the

1010
00:52:06.880 --> 00:52:11.440
<v Speaker 2>habit and like that quote, just nailed it.

1011
00:52:11.880 --> 00:52:14.519
<v Speaker 1>The magic is in the clean fast, the magic is

1012
00:52:14.519 --> 00:52:17.559
<v Speaker 1>in your eating window, but the magic is also in

1013
00:52:17.760 --> 00:52:18.280
<v Speaker 1>the repeat.

1014
00:52:19.239 --> 00:52:19.519
<v Speaker 2>Yep.

1015
00:52:20.159 --> 00:52:22.760
<v Speaker 1>Thanks so much for listening today. We would love to

1016
00:52:22.760 --> 00:52:25.079
<v Speaker 1>have you join us in the Delayed on Tonight community,

1017
00:52:25.119 --> 00:52:28.360
<v Speaker 1>where you can interact with both me and Sherry, plus

1018
00:52:28.400 --> 00:52:32.199
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.

1019
00:52:32.519 --> 00:52:37.000
<v Speaker 1>Go to Jenstevens dot com slash community to join us.

1020
00:52:37.599 --> 00:52:40.440
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite

1021
00:52:40.440 --> 00:52:43.280
<v Speaker 3>podcast app, and if you haven't already, please leave us

1022
00:52:43.280 --> 00:52:46.360
<v Speaker 3>a five star review that helps new listeners find the

1023
00:52:46.400 --> 00:52:48.239
<v Speaker 3>show and we really appreciate it.

1024
00:52:48.920 --> 00:52:52.400
<v Speaker 1>We are a community driven podcast, so to submit your

1025
00:52:52.480 --> 00:52:55.679
<v Speaker 1>success stories, your questions, your favorite tweak it till It's

1026
00:52:55.719 --> 00:52:58.400
<v Speaker 1>Easy moments, or anything else you want us to share

1027
00:52:58.400 --> 00:53:02.840
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com

1028
00:53:02.880 --> 00:53:06.039
<v Speaker 1>slash submit and then listen each week to see if

1029
00:53:06.039 --> 00:53:08.719
<v Speaker 1>we share your submission or answer your question.

1030
00:53:09.199 --> 00:53:11.360
<v Speaker 2>Until next week. Thanks for listening.