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 3>How are you doing today, Sherry?

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<v Speaker 2>I'm doing well. I'm in vacation recovery mode this week. Yeah,

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<v Speaker 2>you were all over the place, We're all. Tell everybody

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<v Speaker 2>where you went. I know where you went, but tell everybody.

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<v Speaker 3>Well.

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<v Speaker 2>First, I flew to Missouri via Texas. If you say

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<v Speaker 2>via or via. I've heard it both ways. Yeah, I've

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<v Speaker 2>heard it both ways too. I don't think anyways. Maybe

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<v Speaker 2>it's a regional thing anyway. And then drove to Oklahoma

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<v Speaker 2>with my best friend of like twenty some years, and

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<v Speaker 2>then we hung out in Oklahoma City, which was a

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<v Speaker 2>really cool city to hang out in.

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<v Speaker 3>We saw so much and I.

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<v Speaker 2>Got to go visit another Food Network chef's restaurant in

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<v Speaker 2>Oklahoma City. It's called Birdie's and it was amazing. It's

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<v Speaker 2>chef Kevin Lee. It was amazing. It's sort of like

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<v Speaker 2>a Korean American fusion and it was everything was delicious,

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<v Speaker 2>and he came out to my table and talked to me.

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<v Speaker 2>He knew I was from out of town and that

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<v Speaker 2>was a fan. And so then last night we just

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<v Speaker 2>watched the final episode at Tournament and Champions and he

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<v Speaker 2>was in the final four but he didn't make it.

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<v Speaker 2>He didn't win, but maybe next year. So if you're

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<v Speaker 2>over at Oklahoma City, I go check got his food.

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<v Speaker 3>It was amazing.

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<v Speaker 2>And then we went to this concert all day concert

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<v Speaker 2>on Sunday, I say all day. It started at five

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<v Speaker 2>ended up midnight, but we started at noon because there

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<v Speaker 2>was like bands outside of the stadium. It was crazy

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<v Speaker 2>and I am too old to go to all day

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<v Speaker 2>music festivals. I'm just oh, yeah, are that right now?

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<v Speaker 2>I was exhausted, my feet were swelling. I think we

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<v Speaker 2>were dehydrated. We were just drinking water like crazy. But

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<v Speaker 2>then I went to go see my parents and some

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<v Speaker 2>friends in Kansas City. So it was a whirlwind of

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<v Speaker 2>a trip. And I made it home and went back

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<v Speaker 2>to work for the weekend, and then last night I

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<v Speaker 2>slept like twelve hours straight.

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<v Speaker 3>I was your body needed that.

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<v Speaker 1>Yeah, traveling takes it out of you, and then you

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<v Speaker 1>had to work your nights, and yeah.

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<v Speaker 3>I know.

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<v Speaker 2>And then Eric is just like, vacation is supposed to

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<v Speaker 2>be a break from reality and you're supposed to get

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<v Speaker 2>lots of rests, And I was like, it depends on

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<v Speaker 2>what kind of vacation you schedule. My vacations are packed

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<v Speaker 2>full of everything I want to do and every place

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<v Speaker 2>I want to eat, and seeing all the people I

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<v Speaker 2>want to see and go, go, go, and hard ladies.

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<v Speaker 3>Sleep.

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<v Speaker 1>Yeah, whenever I go on vacation, I never get as

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<v Speaker 1>much sleep because my problem is I stay up too late.

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<v Speaker 1>But then I wake up in my same normal early time,

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<v Speaker 1>I cannot sleep in. Even if I'm up till two am,

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<v Speaker 1>I will wake up at five thirty and I can't

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<v Speaker 1>go back to sleep.

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<v Speaker 3>My body is just like it's time to get up.

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<v Speaker 1>Now.

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<v Speaker 2>That's my friend that I stayed in the hotel with,

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<v Speaker 2>in the airbnb with. She's gets up during the week

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<v Speaker 2>at like four thirty, so by five thirty she was

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<v Speaker 2>awake each morning, and she's she's a good little roommate.

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<v Speaker 2>She would just lay in bed and play on her

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<v Speaker 2>phone or whatever until I woke up.

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<v Speaker 1>And so anyway, that's why I'm always so tired after

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<v Speaker 1>I go anywhere, because my hours are all messed up

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<v Speaker 1>because I stay up too late because everyone else does

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<v Speaker 1>not have the early morning rising like I do, so

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<v Speaker 1>everybody else else is fine to stay up anyway.

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<v Speaker 3>I can't fight biology, right, yep, yep.

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<v Speaker 2>And I did have some long windows in there, like

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<v Speaker 2>in hindsight, I didn't eat a lot. It was just

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<v Speaker 2>like we were on the go or be on the road,

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<v Speaker 2>and so like you know, it'd be like one o'clock

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<v Speaker 2>and I'm not knowing when we would really get to

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<v Speaker 2>eat again. Then I'd be like, okay, well I open

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<v Speaker 2>my window. But then you know, about seven or eight

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<v Speaker 2>o'clock at night, I'd be starving and hadn't eaten since then,

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<v Speaker 2>So then I would have like, you know, a little

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<v Speaker 2>light something before you know, we'd close down the night

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<v Speaker 2>or whatever. So I was probably having about anywhere from

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<v Speaker 2>six to eight hour windows most of the trip, and

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<v Speaker 2>I thought I would make it really hard like when

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<v Speaker 2>I got back. But I think because I really just wasn't.

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<v Speaker 2>They weren't really full windows. I wasn't you know, eating

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<v Speaker 2>one like meal or something right right. It was a

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<v Speaker 2>little here and a little there. And my parents were great,

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<v Speaker 2>I know, they made breakfast every morning and my mom,

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<v Speaker 2>you know, they know I fast, and they'd say are

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<v Speaker 2>you eating this morning? And I'd say, now, I'm not

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<v Speaker 2>and they'd say okay. But by about one thirty every

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<v Speaker 2>afternoon they were like, well, we're really ready for lunch.

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<v Speaker 2>Would you like lunch? And I learned before from vacationing

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<v Speaker 2>with them, they eat their biggest meal like in the

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<v Speaker 2>middle of the day. Yeah, they have a little something

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<v Speaker 2>for breakfast, main meal, and then they have some nibbles

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<v Speaker 2>in the evening, and so I knew that was my

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<v Speaker 2>opportunity to eat. But I'm like you, if I eat

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<v Speaker 2>at one thirty or two, I'm gonna need something else

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<v Speaker 2>later in the evening.

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<v Speaker 3>So yeah, but it don't work out.

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<v Speaker 2>A great trip back to my regular fasting windows and

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<v Speaker 2>I feel great. So just that's good keeping an eye

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<v Speaker 2>on those windows. It's not too hard to do on

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<v Speaker 2>your vacation. Yeah, that's usually what happens for me. The

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<v Speaker 2>windows just end up longer. And you know this comes

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<v Speaker 2>out early May. Summer's around the corner. People are going

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<v Speaker 2>to be traveling, and you know, when I go on

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<v Speaker 2>a trip like you, I don't usually eat until one

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<v Speaker 2>or two on the trip.

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<v Speaker 1>But then, like I said, dinner is later because people

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<v Speaker 1>are you know, we're going to the beach and coming

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<v Speaker 1>off the beach or whatever, right then you might not

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<v Speaker 1>be eating dinner till eight o'clock whatever.

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<v Speaker 3>So it just gets shifted later. And it's no big deal. Yep.

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<v Speaker 1>You get back home and you didn't fall off the wagon,

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<v Speaker 1>you didn't quit fasting. But the key really is, like

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<v Speaker 1>if it's like I'm just gonna take this whole week

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<v Speaker 1>off on the trip, if I started eating breakfast and

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<v Speaker 1>lunch and dinner, that would not work out.

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<v Speaker 2>No, it wouldn't one day, I did go out for breakfast,

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<v Speaker 2>well we'll call it brunch because it was about eleven

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<v Speaker 2>am by the time our food came to our table.

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<v Speaker 3>But the day before was the day of the.

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<v Speaker 2>Concert, and I woke up that morning and I was

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<v Speaker 2>I mean, even that night, I just knew I was

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<v Speaker 2>so dehydrated, and I was just like, I need to

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<v Speaker 2>eat because I've got to get some electrolytes in and

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<v Speaker 2>I've got to refuel. I literally had eaten like a

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<v Speaker 2>foot long core dog and that was all I had

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<v Speaker 2>eaten the day before. So so I had a delicious

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<v Speaker 2>breakfast and had a little something about five o'clock that

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<v Speaker 2>evening and shut it down that day. But it's totally

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<v Speaker 2>you can enjoy vacation. You can eat delicious food and

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<v Speaker 2>and stick to a window, and stick to a window.

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<v Speaker 2>It's completely doable.

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<v Speaker 1>And you had that one earlier time that you ate,

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<v Speaker 1>and you can usually get people to push off when

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<v Speaker 1>they're eating a little bit, you know, when you're going

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<v Speaker 1>somewhere like I went down to Georgetown with some friends

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<v Speaker 1>this weekend, and we've got to go there. And when

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<v Speaker 1>you visit Shery, that's the keyest little riverfront town. It

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<v Speaker 1>was established in like the seventeen hundreds and really really cute,

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<v Speaker 1>and we found a great restaurant and we ate.

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<v Speaker 3>But you know, these are I'm pretty sure.

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<v Speaker 2>That's where a friend of yours told me that I

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<v Speaker 2>should retire.

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<v Speaker 1>Well, I think that someone did tell you that. Yeah,

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<v Speaker 1>Georgetown is really nice. It's really historic, you know, anything

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<v Speaker 1>that comes from the seventeen hundreds. It's got old houses

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<v Speaker 1>and it's all it's right where there's a bay, and

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<v Speaker 1>it was good for like ships to dock kind of

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<v Speaker 1>a thing. That's why it was settled so early. But

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<v Speaker 1>you know, I went with people who eat frequently and

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<v Speaker 1>not doing intermittent fasting. So we just you know, got

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<v Speaker 1>there a little later, pushed it a little longer, make

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<v Speaker 1>them wait as long as you can.

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<v Speaker 3>Right, but how about we go in an hour later

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<v Speaker 3>than that? You know, just yeah, I.

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<v Speaker 2>Was pretty sure my parents really when I wanted to

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<v Speaker 2>eat closer to a noon, because they start asking me like,

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<v Speaker 2>what are you hungry for it?

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<v Speaker 3>And I would just kind of delay. I didn't.

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<v Speaker 2>I was kind of delay. I would changed the subject,

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<v Speaker 2>or let's go look at your flowers.

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<v Speaker 3>Just sway a little bit and you can squish your know,

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<v Speaker 3>a little.

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<v Speaker 1>And you know, if I had not wanted to eat

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<v Speaker 1>lunch in Georgetown, I wouldn't have. But I did want

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<v Speaker 1>to because it was really really good.

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<v Speaker 2>So well, and you know, I'm the kind of person

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<v Speaker 2>that like, there's all these restaurants that I am used

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<v Speaker 2>to from back home, especially that I'm like, oh, I

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<v Speaker 2>missed this Mexican place and I missed this place or whatever.

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<v Speaker 2>So I was only there for like three days, and

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<v Speaker 2>so it's like I really did want to like eat

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<v Speaker 2>at these reminiscent plates. Is that I've eaten it in

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<v Speaker 2>the past and squeeze them in, and I squeezed them in.

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<v Speaker 3>I made it work. That does make it hard.

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<v Speaker 1>I remember when I went to New York for the

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<v Speaker 1>Zoe podcast March of last year, and this year, I

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<v Speaker 1>only got to eat two meals while I was in

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<v Speaker 1>New York based on the timing. Because I only spent

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<v Speaker 1>one night right, I got to eat two meals.

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<v Speaker 3>That was it. I was mad. I was like, I

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<v Speaker 3>need to eat more food in New York.

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<v Speaker 1>But yeah, the first night I had flown in and

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<v Speaker 1>so I was just like ate on my own. The

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<v Speaker 1>second night was a really really special meal with the

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<v Speaker 1>Zoe team. And I was like, I'm certainly not going

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<v Speaker 1>to eat anything before I go to this. I don't

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<v Speaker 1>want to ruin my win at this really nice restaurant.

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<v Speaker 1>So I was mad that I didn't have time to

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<v Speaker 1>eat more food in New York.

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<v Speaker 2>You know how you and I both have discovered that

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<v Speaker 2>we get a little queasy flying on an empty stomach. Yeah, Well,

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<v Speaker 2>when I flew back home at Thursday and I left

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<v Speaker 2>Kansas City, well, my plane boarded at nine to twenty five,

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<v Speaker 2>and when I went to the airport, I was staying

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<v Speaker 2>with a friend and I had a little cup of

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<v Speaker 2>espresso at her house at like six o'clock in the

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<v Speaker 2>morning when I woke up, and it shook me the

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<v Speaker 2>airport and I just didn't get coffee before I boarded.

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<v Speaker 2>I don't know why, I just I don't know. I

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<v Speaker 2>kind of wondered if if I flew with like a

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<v Speaker 2>really completely empty stomach, if that would be better for me.

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<v Speaker 2>So I tried it. Well, I did not get queasy.

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<v Speaker 2>And the thing was is I didn't have a choice

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<v Speaker 2>because we had turbulence. So our flight attendants never offered

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<v Speaker 2>snacks nothing on the first leg of the flight, and

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<v Speaker 2>then the second leg of The flight was just from

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<v Speaker 2>Nashville to Birmingham, and it's so short they don't offer refreshments,

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<v Speaker 2>so I like literally had no eyes option but to

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<v Speaker 2>stay fasted, and I actually did fine. And so I

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<v Speaker 2>kind of wonder if just flying on a completely empty

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<v Speaker 2>stomach and not even having coffee made it easier. Well,

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<v Speaker 2>that's something to try, but I'll find it again next time.

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<v Speaker 2>I usually get a coffee at the airport and I'm like,

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<v Speaker 2>let me stopping it waiting on my plane, and so, yeah,

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<v Speaker 2>I just gave it a try. If I will see

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<v Speaker 2>if you'd try something different. So anyway, yeah, something to

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<v Speaker 2>think about. Anyway, enough about me, let's move on to

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<v Speaker 2>celebrating Maria. Maria wrote in and she said, I am

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<v Speaker 2>celebrating my time milestone of seventy five days of committed ADF,

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<v Speaker 2>alternating up and down days every day. I am so

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<v Speaker 2>happy I've stuck to this protocol because, for the first

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<v Speaker 2>time in about thirteen years, I am at a healthy

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<v Speaker 2>weight and one that I feel comfortable at. I've been

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<v Speaker 2>dieting since sixth grade, but this happy scale app started

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<v Speaker 2>in twenty fifteen when I had hit my rock bottom

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<v Speaker 2>and I weighed in at two hundred and ten pounds.

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<v Speaker 3>I am five foot four From there.

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<v Speaker 2>I tried various methods to lose weight, but you can

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<v Speaker 2>see I've always gained most of it back. I came

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<v Speaker 2>across IF in June of twenty twenty two, but wasn't

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<v Speaker 2>doing the clean fast because I hadn't found GIN until

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<v Speaker 2>September of twenty twenty three. I did have a bit

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<v Speaker 2>of regain last year, so this January I decided I'm

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<v Speaker 2>going to start IF and dedicate this year to really

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<v Speaker 2>finding my true self, follow the protocol and see what happens.

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<v Speaker 2>I'm already so much happier in my skin and overall life,

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<v Speaker 2>but I'm also only ten pounds away from my goal weight.

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<v Speaker 2>IF especially ADF has been life changing for me, and

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<v Speaker 2>I'm forever grateful for it, along with Jin, Sherry and

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<v Speaker 2>Roxy for their wealth of knowledge, all the books and podcasts.

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<v Speaker 2>Thank you so much for all you do. Fast On friends.

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<v Speaker 1>Yeah, that is awesome. Seventy five days of true ADF.

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<v Speaker 1>That's up down, up, down, up down, alternating like that.

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<v Speaker 1>And when I say true ADF, I'm not talking about

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<v Speaker 1>full fast is true, I mean down day It could

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<v Speaker 1>be the five hundred calori down day or a full

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<v Speaker 1>fast either one.

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<v Speaker 2>So not four to three, not five to two, not

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<v Speaker 2>a hybrid. She's doing down up one after another.

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<v Speaker 3>Yeah.

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<v Speaker 1>Yeah, So I love that and it seems like such

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<v Speaker 1>an intimidating approach for so many people.

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<v Speaker 3>But when you get in the rhythm and you love it.

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<v Speaker 1>And you're having substantial up days and your body adapts

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<v Speaker 1>to the down days, it's just really such a great way.

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<v Speaker 1>You lose fat on the down day, you boost your

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<v Speaker 1>metabolism on the up day. It's a very well researched protocol,

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<v Speaker 1>and it just really works so well for so many people.

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

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<v Speaker 1>question is from Curious from Rhode Island. I have been

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<v Speaker 1>practicing intermittent fasting since June of twenty twenty two. I

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<v Speaker 1>am thirty eight years old, five foot three inches. I've

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<v Speaker 1>lost thirty pounds until today, a steady loss of ten

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<v Speaker 1>pounds a year. I intend to lose fifteen pounds more.

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<v Speaker 1>I follow a seventeen seven protocol, I intend to move

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<v Speaker 1>into an eighteen six or nineteen five protocol. Intermittent fasting

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<v Speaker 1>has provided several non scale victories for me, including making

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<v Speaker 1>healthy food choices working out regularly. I averaged four days

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<v Speaker 1>a week, including strength training. I started running five k's.

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<v Speaker 1>I have no medical conditions or concerns. Since I was

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<v Speaker 1>feeling great with intermittent fasting, I thought about donating blood

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<v Speaker 1>for the first time in my life in twenty twenty three.

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<v Speaker 1>I consider this a non scale victory as well, because

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<v Speaker 1>up until then I was just thinking about myself and

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<v Speaker 1>how I can help myself with intermittent fasting. Anyway, in

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<v Speaker 1>order to donate blood, I would start feeding myself three

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<v Speaker 1>times the previous day, stop heavy workouts the day of

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<v Speaker 1>donation and the next day, and obviously take iron supplements

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<v Speaker 1>as instructed. It went well for a year twenty twenty three.

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<v Speaker 1>In twenty twenty four, one time I was sent back

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<v Speaker 1>because I didn't have sufficient iron. This one is on

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<v Speaker 1>me because I didn't take the iron supplements as in

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<v Speaker 1>strug did prior to that appointment. However, in one of

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<v Speaker 1>my other appointments, shortly after donating blood, I passed out again.

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<v Speaker 1>That one is partially on me because I did not

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<v Speaker 1>wait fifteen minutes. I waited maybe five to seven minutes

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<v Speaker 1>after donating, and I immediately climbed two flights of stairs anyway,

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<v Speaker 1>after these episodes in twenty twenty four, I decided not

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<v Speaker 1>to donate blood moving forward. Although I feel disappointed, I

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<v Speaker 1>made that choice because I want intermittent fasting and working

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<v Speaker 1>out to be my lifestyle, and I had to rearrange

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<v Speaker 1>too many things in my routine to make room for

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<v Speaker 1>blood donation. Even with all of those adjustments, I felt

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<v Speaker 1>like I was causing myself harm. My question is, have

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<v Speaker 1>you had experience yourself or with others in the community

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<v Speaker 1>donating blood while practicing an intermittent fasting lifestyle. Do you

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<v Speaker 1>think intermittent fasting could be the reason why I'm experiencing

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<v Speaker 1>these episodes or could it be something that's deficient that's

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<v Speaker 1>being highlighted in those situations? Thank you so much for

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<v Speaker 1>your response. Can I just pop in with something real quick, Sherry?

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<v Speaker 3>About that?

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<v Speaker 1>Sure, I have always had low iron, Like the very

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<v Speaker 1>first time I tried to donate blood.

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<v Speaker 3>I was maybe a teenager at the time.

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<v Speaker 1>And it was like a school is at school and

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<v Speaker 1>it was like a blood donation blood drive at school.

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<v Speaker 1>I went to try to go donate blood. My iron

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<v Speaker 1>was too low to give blood. Now, was I an

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<v Speaker 1>intermittent faster at that time? No, And so I am

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<v Speaker 1>someone personally who has every time my blood work has

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<v Speaker 1>ever been done my entire life, my iron comes back low.

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<v Speaker 1>And so did intermittent fasting cause that for me? No,

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<v Speaker 1>So I wanted to highlight that just because there are

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<v Speaker 1>plenty of women who just and ment to I'm sure,

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<v Speaker 1>who tend to struggle with iron levels not falling in

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<v Speaker 1>the ideal range. So I just wanted to put that

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<v Speaker 1>out there. Did intermittent fasting make it worse for me?

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<v Speaker 3>No? I have not had worse.

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<v Speaker 1>Iron levels since being an intermittent faster than I did

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<v Speaker 1>prior to intermittent fasting. So now Sherri answer her question

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<v Speaker 1>there about iron.

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<v Speaker 2>Well, So, I mean we yes, we have people who

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<v Speaker 2>donate blood all the time while practicing an eye of lifestyle,

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<v Speaker 2>and they don't reefeed prior. They just some of them

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<v Speaker 2>donate fasted first thing in the morning. Other people choose

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<v Speaker 2>to donate after they open their window. People often will

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<v Speaker 2>pass out after giving blood. That's one of the reasons

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<v Speaker 2>why they have you lie there and they try to

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<v Speaker 2>rehydrate you, and they give you snacks to make sure

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<v Speaker 2>your blake glucose hasn't dropped too low. And I mean,

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<v Speaker 2>you are depleting some volume from your body. You know,

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<v Speaker 2>you're losing some blood volume. So some people are sensitive

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<v Speaker 2>to that and they can pass out from that, especially

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<v Speaker 2>if you're dehydrated prior to donating blood. But then also

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<v Speaker 2>some people just have what's called a vasovagal syncope. It

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<v Speaker 2>can happen after just even giving blood. Happens pretty frequently.

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<v Speaker 2>You hear about people who pass out when they get blood.

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<v Speaker 2>It's not even from fear of giving blood or it's

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<v Speaker 2>just something that the body does, you know. I remember

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<v Speaker 2>my daughter once she got a bunch of labs drawn,

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<v Speaker 2>and we went up and we paid at the checked

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<v Speaker 2>out of the doctors, and then like we left and

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<v Speaker 2>several minutes had passed, you know, probably ten minutes by

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<v Speaker 2>the time we stood in line, checked out, paid, made

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<v Speaker 2>our next appointment. We're walking through the parking lot. I

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<v Speaker 2>turned around and looked at her because she wasn't with me,

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<v Speaker 2>and she was white as a sheet and get ready

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<v Speaker 2>to go down. So it just happens, and some people

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<v Speaker 2>are more prone to it than others. So do I

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<v Speaker 2>think if could be why you're having troubles unless you're

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<v Speaker 2>overhydrating and you're dehydrated, I don't really think.

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<v Speaker 3>So when you.

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<v Speaker 1>Say overhydrated and dehydrated, would you mean when you say dehydrated,

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<v Speaker 1>would you mean mineral imbalance from over both ways.

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<v Speaker 2>Okay, you can overhydrate, which actually they can reject you

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<v Speaker 2>from donating blood if you're overhydrated, because it can affect

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<v Speaker 2>like your red blood cells and all in your hemoglobe

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<v Speaker 2>and all that. It can be affected by drinking too

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<v Speaker 2>much water prior to donating. But if you're dehydrated and

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<v Speaker 2>your volume depleted. So that's why there's such a balance

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<v Speaker 2>with drinking to thirst and not drinking too much or

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<v Speaker 2>not not drinking enough. I mean, there is a delicate

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<v Speaker 2>balance there. And then two, when you overhydrate, you're also

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<v Speaker 2>depleting you know, electrolytes, and then if you give blood

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<v Speaker 2>and you're already depleted on electrolytes, then that could skew

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<v Speaker 2>that as well. So it's that whole finding the right

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<v Speaker 2>balance for your body. As far as being anemic, if

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<v Speaker 2>that's the only time that they've told you you're anemic,

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<v Speaker 2>it's interesting to me because you know, as a thirty

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<v Speaker 2>eight year woman and you've I don't know, for some reason,

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<v Speaker 2>I thought you'd said you had kids, but maybe not

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<v Speaker 2>at some point. I feel like you would have been

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<v Speaker 2>told you were anemic by another doctor at some point,

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<v Speaker 2>But you know, it is important to know that. You know,

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<v Speaker 2>one third of women under fifty are anemic, and one

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<v Speaker 2>of the main causes can be menstruation, heavy periods. Also

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<v Speaker 2>different like GI diseases or vegetarians and frequent blood donations

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<v Speaker 2>can cause anemia. But this one I thought was interesting

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<v Speaker 2>for you, especially people who run, those who work out

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<v Speaker 2>a lot. It can cause issues with your red blood

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<v Speaker 2>cells being broke down, which causes you to lose iron

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<v Speaker 2>and your urine, so that can be, you know.

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<v Speaker 3>A cause.

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<v Speaker 2>So for sure, if you're struggling with anemia or you're

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<v Speaker 2>feeling symptoms of anemia, I would follow up with your

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<v Speaker 2>doctor because there are people, they say, that walk around

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<v Speaker 2>for years and years without being diagnosed and treated. But

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<v Speaker 2>usually people who are anemic have symptoms like lethargy, they

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<v Speaker 2>don't have the energy to work out, and it doesn't

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<v Speaker 2>sound like that's happening for you. So I don't see

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<v Speaker 2>like that if itself is going to cause any problems

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<v Speaker 2>with this, because if so, I feel like this is

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<v Speaker 2>something we'd be hearing a lot through the community. I mean,

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<v Speaker 2>we've supported hundreds of thousands of fasters at this time,

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<v Speaker 2>and you're the first person who has really brought to

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<v Speaker 2>our attention that they struggle with blood don't since starting

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<v Speaker 2>intermint fasting. But I did leave some links and show

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<v Speaker 2>notes about anemia.

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<v Speaker 1>What I think is interesting. It goes with several points

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<v Speaker 1>that you made. She never donated blood prior to becoming

421
00:20:11.720 --> 00:20:14.720
<v Speaker 1>an intermitt and faster, so she doesn't know how she

422
00:20:14.759 --> 00:20:16.880
<v Speaker 1>would have felt had she done it then. But you

423
00:20:16.960 --> 00:20:21.000
<v Speaker 1>also mentioned that one reason someone can have low iron

424
00:20:21.119 --> 00:20:25.039
<v Speaker 1>is frequent blood donation, so I'm wondering if she'd never

425
00:20:25.079 --> 00:20:27.599
<v Speaker 1>done it before, and she'd also it sounds like not

426
00:20:27.720 --> 00:20:30.480
<v Speaker 1>ever had someone tell her she was an emic, whereas

427
00:20:30.519 --> 00:20:32.119
<v Speaker 1>I always did, like I would go to the doctor

428
00:20:32.119 --> 00:20:33.000
<v Speaker 1>that they're like, you're an emic.

429
00:20:33.000 --> 00:20:35.440
<v Speaker 3>I'm like, yes, I know, you know that was common.

430
00:20:35.720 --> 00:20:38.279
<v Speaker 1>So if I suddenly, you know, stopped being anemic, that

431
00:20:38.279 --> 00:20:39.880
<v Speaker 1>would be surprising because I've been an em it my

432
00:20:39.920 --> 00:20:43.519
<v Speaker 1>whole life since teenage years. So she sounds like she

433
00:20:43.599 --> 00:20:46.400
<v Speaker 1>hasn't had it, but now she started the frequent blood donation,

434
00:20:46.640 --> 00:20:49.440
<v Speaker 1>so she just maybe someone, maybe she could find a

435
00:20:49.440 --> 00:20:52.880
<v Speaker 1>schedule that where she's not donating very often, and maybe

436
00:20:52.880 --> 00:20:54.000
<v Speaker 1>that would work out better.

437
00:20:54.400 --> 00:20:56.559
<v Speaker 3>But she's right in that age group, thirty eight.

438
00:20:56.559 --> 00:20:58.799
<v Speaker 2>But it went well for a year, right, and then

439
00:20:58.799 --> 00:21:02.400
<v Speaker 2>she started having problems. So, I mean it could be

440
00:21:02.519 --> 00:21:05.079
<v Speaker 2>that the rate of donation was too frequent for her

441
00:21:05.119 --> 00:21:06.720
<v Speaker 2>body to restore her iron.

442
00:21:07.039 --> 00:21:09.480
<v Speaker 3>Yeah, but and bodies are just so different.

443
00:21:09.839 --> 00:21:12.000
<v Speaker 1>I remember I had a I've talked about this before,

444
00:21:12.119 --> 00:21:14.519
<v Speaker 1>but I had a nurse practitioner a couple of years

445
00:21:14.559 --> 00:21:18.119
<v Speaker 1>ago talked me into taking iron a lot because she's like,

446
00:21:18.160 --> 00:21:21.000
<v Speaker 1>I don't know how you're walking around with this low level.

447
00:21:21.160 --> 00:21:22.799
<v Speaker 3>I don't know how you have any energy. I'm like,

448
00:21:22.799 --> 00:21:25.680
<v Speaker 3>I have fabulous energy. I mean, you know me? Sheery, right, do?

449
00:21:25.759 --> 00:21:28.839
<v Speaker 1>I seem to struggle with energy and lethargy and not

450
00:21:29.000 --> 00:21:31.240
<v Speaker 1>at all all the time. I would think someone with

451
00:21:31.279 --> 00:21:34.480
<v Speaker 1>low iron would. I'm the opposite. I'm like the energizer bunny.

452
00:21:34.640 --> 00:21:36.240
<v Speaker 1>So I'm like, all right, well I'll try it. You know,

453
00:21:36.279 --> 00:21:38.240
<v Speaker 1>I don't want to be causing damage to my body.

454
00:21:38.240 --> 00:21:40.240
<v Speaker 1>If I need to have more iron, I'll take iron.

455
00:21:40.359 --> 00:21:43.880
<v Speaker 1>So I started taking iron. A few weeks later, I

456
00:21:43.920 --> 00:21:47.559
<v Speaker 1>started having low energy and lethargy and taking afternoon naps

457
00:21:47.559 --> 00:21:48.160
<v Speaker 1>every day.

458
00:21:48.480 --> 00:21:51.480
<v Speaker 3>I'm like, why am I so tired? Like what is

459
00:21:51.519 --> 00:21:53.359
<v Speaker 3>going on? And said then I was like, well, the

460
00:21:53.440 --> 00:21:55.440
<v Speaker 3>only thing that changes I started taking iron.

461
00:21:56.119 --> 00:21:58.000
<v Speaker 1>That makes no sense. It's supposed to make me have

462
00:21:58.039 --> 00:21:59.640
<v Speaker 1>more energy. So I looked it up, and there are

463
00:21:59.640 --> 00:22:02.640
<v Speaker 1>some people who don't clear iron well, right, And I

464
00:22:02.640 --> 00:22:05.160
<v Speaker 1>think I might be somebody. I don't know, Like, don't

465
00:22:05.160 --> 00:22:07.480
<v Speaker 1>take my advice, everybody, This is not medical advice, but

466
00:22:07.960 --> 00:22:09.799
<v Speaker 1>I think I could be one of those people that

467
00:22:09.960 --> 00:22:13.160
<v Speaker 1>is just naturally not supposed to have as much iron.

468
00:22:13.200 --> 00:22:16.200
<v Speaker 1>And I feel amazing, So I'm like, well, obviously I

469
00:22:16.200 --> 00:22:18.599
<v Speaker 1>would rather feel great than need naps every afternoon.

470
00:22:18.759 --> 00:22:21.240
<v Speaker 3>So taking too much iron.

471
00:22:21.079 --> 00:22:23.119
<v Speaker 1>Is actually if you don't clear it well, can cause

472
00:22:23.160 --> 00:22:23.960
<v Speaker 1>other problems.

473
00:22:24.039 --> 00:22:26.519
<v Speaker 3>Anyway. Again, I'm not an expert on that, so do

474
00:22:26.640 --> 00:22:28.880
<v Speaker 3>not start doing that.

475
00:22:29.960 --> 00:22:32.559
<v Speaker 2>Yeah, well, I did want to just reassure this isn't

476
00:22:32.599 --> 00:22:34.640
<v Speaker 2>something that we hear a lot, So no, it isn't.

477
00:22:34.799 --> 00:22:37.720
<v Speaker 2>I don't think that the anemia unless you know her

478
00:22:37.759 --> 00:22:42.160
<v Speaker 2>diet has changed dramatically, that it has to do with fasting.

479
00:22:42.160 --> 00:22:43.920
<v Speaker 2>It could more have to do with the running or

480
00:22:43.920 --> 00:22:45.720
<v Speaker 2>the frequent blood other nations.

481
00:22:45.920 --> 00:22:46.880
<v Speaker 3>Yeah, I think you're right.

482
00:22:47.000 --> 00:22:50.799
<v Speaker 2>So well, we have a quick question from Julu in Idaho,

483
00:22:51.799 --> 00:22:55.200
<v Speaker 2>and she asks, for ADF, how do you determine whether

484
00:22:55.279 --> 00:22:58.039
<v Speaker 2>to do a mini meal down day or a total

485
00:22:58.079 --> 00:23:00.839
<v Speaker 2>down day and what is the advantage of one over

486
00:23:00.920 --> 00:23:01.279
<v Speaker 2>the other.

487
00:23:02.039 --> 00:23:06.599
<v Speaker 1>Well, that's a great question, and sometimes people think one

488
00:23:06.759 --> 00:23:11.000
<v Speaker 1>is better than the other universally, Like theoretically, you know,

489
00:23:11.039 --> 00:23:13.880
<v Speaker 1>I could give you theoretical arguments for why it's better

490
00:23:13.880 --> 00:23:16.279
<v Speaker 1>to have the five hundred calorie down day meal, and

491
00:23:16.480 --> 00:23:18.960
<v Speaker 1>I could give you theoretical arguments as to why it

492
00:23:19.039 --> 00:23:23.920
<v Speaker 1>might be better to have the full fast. In reality, the

493
00:23:23.960 --> 00:23:26.839
<v Speaker 1>way you determine which one to do is by being

494
00:23:26.839 --> 00:23:29.440
<v Speaker 1>your own experiment of one and seeing which one you

495
00:23:29.680 --> 00:23:33.000
<v Speaker 1>like the best, and also recognizing that it might not

496
00:23:33.039 --> 00:23:35.720
<v Speaker 1>be the same every time. Maybe sometimes you have a

497
00:23:35.759 --> 00:23:37.400
<v Speaker 1>down day where you want to do the five hundred

498
00:23:37.400 --> 00:23:40.720
<v Speaker 1>calorie meal for whatever reason, and sometimes you do the

499
00:23:40.759 --> 00:23:43.200
<v Speaker 1>full fast depending on the day. So you don't have

500
00:23:43.240 --> 00:23:46.400
<v Speaker 1>to like pick one and go with it. But here's

501
00:23:46.480 --> 00:23:49.920
<v Speaker 1>the thing about ADF and the research on ADF. You know,

502
00:23:50.000 --> 00:23:52.240
<v Speaker 1>Christa Verity talks in her book The Every Other Day

503
00:23:52.279 --> 00:23:57.160
<v Speaker 1>Diet about why five hundred calories and she says, in

504
00:23:57.240 --> 00:24:02.599
<v Speaker 1>there through research determined that five hundred calorie down days

505
00:24:02.599 --> 00:24:06.279
<v Speaker 1>were the ones that gave the best results versus having more,

506
00:24:06.400 --> 00:24:10.599
<v Speaker 1>having less, having nothing. The research that Krista Verity did

507
00:24:10.839 --> 00:24:13.759
<v Speaker 1>determine the five hundred calorie down day was the sweet.

508
00:24:13.400 --> 00:24:15.039
<v Speaker 3>Spot for ads.

509
00:24:16.240 --> 00:24:18.720
<v Speaker 1>That being said, that is based on you know a

510
00:24:18.759 --> 00:24:22.319
<v Speaker 1>wide range of people in the research, so you're your

511
00:24:22.359 --> 00:24:25.240
<v Speaker 1>own study of one. Maybe you try to do a

512
00:24:25.279 --> 00:24:29.279
<v Speaker 1>five hundred calorie Downday meal and you just absolutely no

513
00:24:29.279 --> 00:24:31.640
<v Speaker 1>matter how you tweak it, you can't find a five

514
00:24:31.720 --> 00:24:33.920
<v Speaker 1>hundred calory down day meal that's satisfying and you can

515
00:24:33.920 --> 00:24:36.720
<v Speaker 1>stop at five hundred, and so you just always end

516
00:24:36.799 --> 00:24:39.319
<v Speaker 1>up eating a thousand calories or more because you can't

517
00:24:39.359 --> 00:24:43.079
<v Speaker 1>stop at five hundred. If that's true, then a full

518
00:24:43.079 --> 00:24:46.400
<v Speaker 1>fast might work better for you. On the flip side,

519
00:24:46.480 --> 00:24:50.119
<v Speaker 1>you may be someone who finds that the full fast

520
00:24:50.200 --> 00:24:53.240
<v Speaker 1>feels great, but you can't sleep well without the five

521
00:24:53.279 --> 00:24:56.039
<v Speaker 1>hundred calorie Downday meal, and sleep is important. You know

522
00:24:56.039 --> 00:24:59.759
<v Speaker 1>you're fasting, you're deep into katosis. Maybe you can't sleep.

523
00:24:59.799 --> 00:25:02.200
<v Speaker 1>Other people sleep better on the full fast than after

524
00:25:02.240 --> 00:25:06.480
<v Speaker 1>the five hundred calorie down day. So the answer to

525
00:25:06.680 --> 00:25:09.519
<v Speaker 1>how do you determine which to do depends on your

526
00:25:09.640 --> 00:25:14.000
<v Speaker 1>personal experimentation and seeing what feels the best for you.

527
00:25:14.960 --> 00:25:17.680
<v Speaker 1>And that's really I know that's an annoying answer, because

528
00:25:17.720 --> 00:25:19.039
<v Speaker 1>you want me to tell you here's what you need

529
00:25:19.079 --> 00:25:21.440
<v Speaker 1>to do and here's how you exactly do it. But

530
00:25:22.240 --> 00:25:25.680
<v Speaker 1>knowing that the research on ADF found that five hundred

531
00:25:25.680 --> 00:25:30.599
<v Speaker 1>calories was quote the best end quote for the most

532
00:25:30.640 --> 00:25:34.960
<v Speaker 1>people versus any other option, that can help you realize

533
00:25:34.960 --> 00:25:36.960
<v Speaker 1>that having the five hundred calory down day is an

534
00:25:37.000 --> 00:25:39.960
<v Speaker 1>excellent choice, because, like I said, some people think theoretically

535
00:25:40.039 --> 00:25:43.079
<v Speaker 1>it's better to have a full fast, and that's not

536
00:25:43.160 --> 00:25:46.559
<v Speaker 1>what Christoverity found. She found it was quote better to

537
00:25:46.599 --> 00:25:49.240
<v Speaker 1>have the five hundred calorie down day. That being said,

538
00:25:49.319 --> 00:25:52.400
<v Speaker 1>if you're someone who does better with the full fast,

539
00:25:52.400 --> 00:25:56.279
<v Speaker 1>who cares what Christoverity said was better you do better

540
00:25:56.400 --> 00:25:59.880
<v Speaker 1>with the full fast, so you are empowered to figure

541
00:25:59.880 --> 00:26:02.359
<v Speaker 1>out which one you enjoy doing, which.

542
00:26:02.200 --> 00:26:02.960
<v Speaker 3>One works for you.

543
00:26:03.599 --> 00:26:05.759
<v Speaker 1>My advice for if you do choose to try the

544
00:26:05.799 --> 00:26:09.640
<v Speaker 1>five hundred calorie meal, you know I personally need starchy

545
00:26:09.680 --> 00:26:13.160
<v Speaker 1>carbs for satiety, So like if I did a five

546
00:26:13.240 --> 00:26:15.720
<v Speaker 1>hundred calory down day and kept it low carb I

547
00:26:15.759 --> 00:26:18.599
<v Speaker 1>would have like extra katosis and definitely not be able

548
00:26:18.640 --> 00:26:19.079
<v Speaker 1>to sleep.

549
00:26:19.640 --> 00:26:20.720
<v Speaker 3>That would not work well for me.

550
00:26:21.160 --> 00:26:24.440
<v Speaker 1>So something you know is a potato, baked potato, starchy

551
00:26:24.480 --> 00:26:28.079
<v Speaker 1>carbs would help me sleep better. Also, have your downday

552
00:26:28.079 --> 00:26:30.240
<v Speaker 1>meal close enough to bedtime. I don't mean like you

553
00:26:30.319 --> 00:26:31.680
<v Speaker 1>go to bed at nine o'clock, you're having it at

554
00:26:31.720 --> 00:26:34.960
<v Speaker 1>eight thirty. I mean schedule it so that you don't

555
00:26:35.000 --> 00:26:37.400
<v Speaker 1>have time to be hungry again before you go to bed.

556
00:26:37.440 --> 00:26:40.559
<v Speaker 1>So like having your down day meal at noon probably

557
00:26:40.640 --> 00:26:43.000
<v Speaker 1>isn't going to be ideal for most people. I would

558
00:26:43.079 --> 00:26:44.839
<v Speaker 1>have it close enough to bedtime. If I was going

559
00:26:44.920 --> 00:26:46.640
<v Speaker 1>to go to bed at nine o'clock, I might would

560
00:26:46.640 --> 00:26:49.799
<v Speaker 1>have it at six point thirty. Personally, that's just me.

561
00:26:49.880 --> 00:26:52.599
<v Speaker 1>Same experiment and see what works best for you. Because

562
00:26:52.599 --> 00:26:56.640
<v Speaker 1>if I had a big, filling, substantial, five hundred calorie

563
00:26:56.680 --> 00:26:59.240
<v Speaker 1>meal at six point thirty with a baked potato and

564
00:26:59.279 --> 00:27:03.079
<v Speaker 1>some veggie in all the fiber, I could probably sleep

565
00:27:03.119 --> 00:27:04.799
<v Speaker 1>well that night.

566
00:27:05.079 --> 00:27:07.240
<v Speaker 3>But you really just have to try it and see

567
00:27:07.440 --> 00:27:08.440
<v Speaker 3>do you have anything to add.

568
00:27:08.599 --> 00:27:11.400
<v Speaker 2>Yeah, I think there's sort of a mental like knowing

569
00:27:11.440 --> 00:27:15.359
<v Speaker 2>your personality, and there's kind of a mental component to

570
00:27:15.440 --> 00:27:18.480
<v Speaker 2>it too. Much. And I'm the kind of person if

571
00:27:18.519 --> 00:27:20.519
<v Speaker 2>you tell me I can't do something or I can't

572
00:27:20.559 --> 00:27:21.799
<v Speaker 2>have something, I'm going to.

573
00:27:21.880 --> 00:27:23.160
<v Speaker 3>Hyper fixate on it.

574
00:27:23.640 --> 00:27:26.920
<v Speaker 2>So if I said I am not going to use

575
00:27:26.920 --> 00:27:29.519
<v Speaker 2>the down day meal and I'm going to fast straight through,

576
00:27:29.960 --> 00:27:32.160
<v Speaker 2>all I would think about was not eating. But the

577
00:27:32.200 --> 00:27:34.880
<v Speaker 2>minute I'm like, oh, I have a five hundred calorie

578
00:27:34.880 --> 00:27:36.920
<v Speaker 2>meal today, and that's not that big a deal. It's just,

579
00:27:37.039 --> 00:27:39.039
<v Speaker 2>you know, one light meal, I'm going to eat it

580
00:27:39.079 --> 00:27:41.680
<v Speaker 2>and then close that window back up and resume fasting.

581
00:27:42.359 --> 00:27:46.440
<v Speaker 2>That feels better to me personally, and that little rebel

582
00:27:46.480 --> 00:27:49.640
<v Speaker 2>in me doesn't say you can't tell me I can't

583
00:27:49.680 --> 00:27:52.480
<v Speaker 2>have that. Yet there's other people they don't want to

584
00:27:52.519 --> 00:27:55.880
<v Speaker 2>count out their five hundred calories to them, they don't

585
00:27:55.920 --> 00:27:59.359
<v Speaker 2>want to count a calorie. And so again it's that

586
00:27:59.480 --> 00:28:02.119
<v Speaker 2>balance of what works for you. I'll count a calorie

587
00:28:02.160 --> 00:28:06.240
<v Speaker 2>all day long over just not eating. I think it's

588
00:28:06.319 --> 00:28:08.359
<v Speaker 2>kind of fun to figure out how much.

589
00:28:08.200 --> 00:28:08.839
<v Speaker 3>I can fit.

590
00:28:09.039 --> 00:28:11.440
<v Speaker 2>Like, I like high volume food, So how big of

591
00:28:11.480 --> 00:28:14.160
<v Speaker 2>a meal can I make for five hundred calories?

592
00:28:14.480 --> 00:28:16.599
<v Speaker 3>And I you know, I did it accidentally. The other day.

593
00:28:16.640 --> 00:28:20.720
<v Speaker 2>I made this sturfry and it had soba noodles and

594
00:28:21.079 --> 00:28:24.359
<v Speaker 2>lots of sturfry veggies and meat with sauce, and it

595
00:28:24.400 --> 00:28:28.039
<v Speaker 2>was a giant filling bowl. And I was so shocked

596
00:28:28.079 --> 00:28:29.920
<v Speaker 2>to find that it only came out to like, I think,

597
00:28:29.960 --> 00:28:33.039
<v Speaker 2>four hundred and twenty five calories, and I was like, oh,

598
00:28:33.119 --> 00:28:36.599
<v Speaker 2>I have room for some berries or an apple for dessert.

599
00:28:36.960 --> 00:28:39.680
<v Speaker 2>So it's a down day by accident. It's a down

600
00:28:39.759 --> 00:28:41.119
<v Speaker 2>day by accident exactly.

601
00:28:41.279 --> 00:28:42.839
<v Speaker 3>Yeah, And that's really the key.

602
00:28:42.880 --> 00:28:44.440
<v Speaker 1>And for the people out there who are like I

603
00:28:44.440 --> 00:28:46.359
<v Speaker 1>don't want to count a calorie. I don't want to

604
00:28:46.359 --> 00:28:48.279
<v Speaker 1>have to do that every time, it feels like diet brain.

605
00:28:49.200 --> 00:28:52.400
<v Speaker 1>Like Sherry now has this meal idea that she figured

606
00:28:52.400 --> 00:28:54.880
<v Speaker 1>out ste's in her back pocket. She never has to

607
00:28:54.880 --> 00:28:57.759
<v Speaker 1>count it again. She just can make that meal and

608
00:28:57.839 --> 00:29:00.799
<v Speaker 1>she knows that work. So take the time to plan

609
00:29:00.920 --> 00:29:04.400
<v Speaker 1>out some very satisfying ideas, and so when it's time

610
00:29:04.440 --> 00:29:06.640
<v Speaker 1>for your down day meal, you just pick one of those.

611
00:29:06.759 --> 00:29:11.039
<v Speaker 1>Like somebody might have avocado toast with eggs on top

612
00:29:11.200 --> 00:29:16.359
<v Speaker 1>and some berries or whatever. That's their standard down day meal,

613
00:29:16.599 --> 00:29:19.319
<v Speaker 1>and that person never has to count a calorie ever again.

614
00:29:19.359 --> 00:29:21.960
<v Speaker 1>They just know that's one that's satisfied them it makes

615
00:29:21.960 --> 00:29:25.279
<v Speaker 1>them happy, so not overthinking it or trying to do

616
00:29:25.319 --> 00:29:28.400
<v Speaker 1>something different. Also, sometimes people will go out to eat

617
00:29:29.079 --> 00:29:31.359
<v Speaker 1>at like a restaurant. I'm just gonna say apple Bee's

618
00:29:31.359 --> 00:29:34.079
<v Speaker 1>because I know Applebee's has calories on their menu.

619
00:29:34.279 --> 00:29:36.480
<v Speaker 3>I don't know. I haven't been to Applebee's in decades.

620
00:29:36.519 --> 00:29:38.519
<v Speaker 3>I don't know when I went to Applebee's. But I

621
00:29:38.599 --> 00:29:40.359
<v Speaker 3>just gave that as an example. But they used to

622
00:29:40.400 --> 00:29:41.960
<v Speaker 3>have weight Watchers points on their minds.

623
00:29:41.960 --> 00:29:44.960
<v Speaker 1>You could find a very satisfying meal on that menu

624
00:29:45.119 --> 00:29:47.559
<v Speaker 1>and choose that and you don't feel deprived at all.

625
00:29:47.599 --> 00:29:50.119
<v Speaker 1>The whole key is finding a way so that it

626
00:29:50.160 --> 00:29:53.559
<v Speaker 1>doesn't feel like you're deprived. Right, And again, I wouldn't

627
00:29:53.559 --> 00:29:56.880
<v Speaker 1>be looking for theoretically, you know, theoretically should I do

628
00:29:56.920 --> 00:29:57.559
<v Speaker 1>this or should I?

629
00:29:57.559 --> 00:30:00.559
<v Speaker 3>I don't know. What feels best to you is what

630
00:30:00.599 --> 00:30:01.160
<v Speaker 3>you should do.

631
00:30:01.480 --> 00:30:03.240
<v Speaker 2>Yeah, But I'm a big fan of going with what

632
00:30:03.359 --> 00:30:06.680
<v Speaker 2>feels good because if he doesn't feel good, you're not

633
00:30:06.720 --> 00:30:09.079
<v Speaker 2>going to have good compliance, right, and it's going to

634
00:30:09.119 --> 00:30:09.839
<v Speaker 2>feel like a chore.

635
00:30:09.880 --> 00:30:11.400
<v Speaker 3>It's going to feel like deprivation.

636
00:30:11.799 --> 00:30:13.839
<v Speaker 2>You know, you want it to feel good so that

637
00:30:14.079 --> 00:30:16.759
<v Speaker 2>it's something that you're like, oh, I can make this

638
00:30:16.839 --> 00:30:19.359
<v Speaker 2>a lifestyle, even if it's a temporary lifestyle. Maybe you say,

639
00:30:19.400 --> 00:30:21.839
<v Speaker 2>I want to do ada for three months because you know,

640
00:30:21.960 --> 00:30:24.319
<v Speaker 2>I know I have some insulin resistance that I need

641
00:30:24.359 --> 00:30:27.160
<v Speaker 2>to really work on, and but you know it's you

642
00:30:27.200 --> 00:30:29.640
<v Speaker 2>don't want it to feel like drudgery. You want to

643
00:30:29.759 --> 00:30:32.839
<v Speaker 2>be able to know that you have down day meals

644
00:30:32.920 --> 00:30:36.079
<v Speaker 2>that you can embrace and enjoy, or know that you

645
00:30:36.240 --> 00:30:39.400
<v Speaker 2>enjoy fasting straight through for thirty six hours and then

646
00:30:39.559 --> 00:30:43.119
<v Speaker 2>enjoy your update, you know, and enjoy delicious food that day.

647
00:30:43.160 --> 00:30:45.200
<v Speaker 3>And the only thing I have about the down day.

648
00:30:45.119 --> 00:30:47.279
<v Speaker 2>Is we see people get into trouble because they think

649
00:30:47.319 --> 00:30:49.319
<v Speaker 2>they don't want to use the down day and they

650
00:30:49.359 --> 00:30:53.400
<v Speaker 2>have no idea what to eat when it gets to

651
00:30:53.440 --> 00:30:55.720
<v Speaker 2>the end of the day and they're suddenly like, oh gosh,

652
00:30:55.759 --> 00:30:57.519
<v Speaker 2>I'm starving. I'm afraid I'm not going to sleep tonight.

653
00:30:57.960 --> 00:31:00.000
<v Speaker 2>And then they'll come into the community and say, well,

654
00:30:59.880 --> 00:31:01.759
<v Speaker 2>I tried to do Downday yesterday and I failed. Once

655
00:31:01.799 --> 00:31:03.759
<v Speaker 2>I started eating, I just started eating all the things.

656
00:31:03.799 --> 00:31:05.680
<v Speaker 2>But the thing they have in common is when you

657
00:31:05.680 --> 00:31:07.799
<v Speaker 2>start talking to them, they're like, did you have a

658
00:31:07.839 --> 00:31:11.000
<v Speaker 2>meal plan in advance? You know, planned out before you

659
00:31:11.039 --> 00:31:14.440
<v Speaker 2>were hungry. So you know, wake up in the morning

660
00:31:14.480 --> 00:31:16.039
<v Speaker 2>if you're like, oh, today I'm gonna do a down day,

661
00:31:16.359 --> 00:31:19.039
<v Speaker 2>start thinking about what you can eat. Start looking at

662
00:31:19.079 --> 00:31:21.279
<v Speaker 2>some calorie contents and what you can throw together and

663
00:31:21.319 --> 00:31:22.240
<v Speaker 2>make a filling meal.

664
00:31:22.799 --> 00:31:23.000
<v Speaker 3>Yeah.

665
00:31:23.039 --> 00:31:25.480
<v Speaker 1>I think that's a great suggestion because then you have

666
00:31:25.559 --> 00:31:28.680
<v Speaker 1>that option available to have and you're not like wandering

667
00:31:28.680 --> 00:31:31.640
<v Speaker 1>the kitchen eating things that never worked that well for me.

668
00:31:31.880 --> 00:31:34.359
<v Speaker 2>Yeah, if you start opening the cabinets and munch, it's

669
00:31:34.480 --> 00:31:35.480
<v Speaker 2>you're you're.

670
00:31:35.319 --> 00:31:36.480
<v Speaker 3>Not going to have good success.

671
00:31:36.960 --> 00:31:39.960
<v Speaker 1>No, no, And so you know, we say tweak it

672
00:31:40.000 --> 00:31:42.559
<v Speaker 1>till it's easy, and that's not just a key catchphrase,

673
00:31:42.680 --> 00:31:45.880
<v Speaker 1>we really do mean it. When you're choosing ADF, tweak

674
00:31:45.920 --> 00:31:49.480
<v Speaker 1>it till it's easy. Right, figure out how there is

675
00:31:49.519 --> 00:31:51.279
<v Speaker 1>a way that it could work for you and you

676
00:31:51.279 --> 00:31:54.799
<v Speaker 1>could enjoy it. And the same with anything that you're choosing.

677
00:31:54.799 --> 00:31:57.079
<v Speaker 1>With intermittent fasting, it should not feel, like Sherry said,

678
00:31:57.079 --> 00:32:00.359
<v Speaker 1>like drudgery. And now it's time for our segment called

679
00:32:00.440 --> 00:32:03.960
<v Speaker 1>what's Your Why. Most of us begin intermittent fasting with

680
00:32:04.000 --> 00:32:06.400
<v Speaker 1>weight loss in mind, and that is a great reason

681
00:32:06.440 --> 00:32:08.759
<v Speaker 1>to begin. That's what brought me and Sherry both to

682
00:32:08.839 --> 00:32:12.039
<v Speaker 1>intermittent fasting, but we know there is so much more

683
00:32:12.079 --> 00:32:15.240
<v Speaker 1>to what intermittent fasting can do for us beyond weight loss.

684
00:32:15.960 --> 00:32:18.440
<v Speaker 1>In twenty eight day fast art day by day, the

685
00:32:18.480 --> 00:32:21.200
<v Speaker 1>first thing I have readers do before they even start

686
00:32:21.359 --> 00:32:24.599
<v Speaker 1>is to craft a why statement before beginning, and when

687
00:32:24.599 --> 00:32:28.079
<v Speaker 1>your why is deeper than weight loss alone, I genuinely

688
00:32:28.119 --> 00:32:31.039
<v Speaker 1>believe you're more likely to find long term success and

689
00:32:31.079 --> 00:32:33.359
<v Speaker 1>to view intermittent fasting as a lifestyle.

690
00:32:34.119 --> 00:32:38.480
<v Speaker 2>This week, we have a wife from Barb from Champagne, Illinois,

691
00:32:38.559 --> 00:32:41.599
<v Speaker 2>and she says my why, as so many others, was

692
00:32:41.640 --> 00:32:44.880
<v Speaker 2>initially weight loss. But I have so many more whys.

693
00:32:45.119 --> 00:32:47.200
<v Speaker 2>I have a great granddaughter who will soon be two

694
00:32:47.279 --> 00:32:50.119
<v Speaker 2>years old, and I of course want to see her

695
00:32:50.279 --> 00:32:53.359
<v Speaker 2>and any future great grandchildren grow up. I am a

696
00:32:53.400 --> 00:32:55.759
<v Speaker 2>sixty five year old female and I want to be

697
00:32:55.839 --> 00:32:59.359
<v Speaker 2>healthy and thriving well into my senior years. I want

698
00:32:59.400 --> 00:33:03.359
<v Speaker 2>to be active, been present for my wife's children, grandchildren,

699
00:33:03.519 --> 00:33:07.079
<v Speaker 2>and siblings. As I watch my oldest sister's health deteriorate

700
00:33:07.200 --> 00:33:09.880
<v Speaker 2>at sixty nine, I know I don't want to go

701
00:33:09.960 --> 00:33:12.720
<v Speaker 2>down that same path. Both of my brothers have had

702
00:33:12.759 --> 00:33:15.920
<v Speaker 2>heart surgery, and recent blood work revealed that I am

703
00:33:16.000 --> 00:33:18.799
<v Speaker 2>pre diabetic. I would love to get off my blood

704
00:33:18.799 --> 00:33:23.640
<v Speaker 2>pressure meds and improve my labs and BARB. I hope

705
00:33:23.720 --> 00:33:26.559
<v Speaker 2>that you write back in and tell us down the

706
00:33:27.000 --> 00:33:31.279
<v Speaker 2>line that your blood work improves, and would love to

707
00:33:31.319 --> 00:33:33.880
<v Speaker 2>hear you know how this goes for you in the future.

708
00:33:34.319 --> 00:33:37.920
<v Speaker 1>Absolutely, you can absolutely find that you are no longer

709
00:33:37.960 --> 00:33:40.680
<v Speaker 1>pre diabetic. And also we see so many people who

710
00:33:40.720 --> 00:33:43.319
<v Speaker 1>come off blood pressure meds with intermittent fasting.

711
00:33:43.599 --> 00:33:45.559
<v Speaker 3>In fact, you know, just people who may not have

712
00:33:45.559 --> 00:33:46.440
<v Speaker 3>heard us say this before.

713
00:33:46.480 --> 00:33:49.759
<v Speaker 1>If you are on blood pressure meds and you suddenly

714
00:33:49.799 --> 00:33:52.759
<v Speaker 1>start feeling dizzy and lightheaded, time to go to your

715
00:33:52.759 --> 00:33:55.000
<v Speaker 1>doctor and get your blood pressure checked because you probably

716
00:33:55.039 --> 00:33:56.559
<v Speaker 1>need to lower your disage.

717
00:33:56.720 --> 00:33:58.160
<v Speaker 3>We see that so often.

718
00:33:57.880 --> 00:34:01.279
<v Speaker 2>Well, and by the same token you accidentally said blood

719
00:34:01.400 --> 00:34:04.519
<v Speaker 2>glucose meds. But if you are on meds for diabetes

720
00:34:04.559 --> 00:34:07.759
<v Speaker 2>and you start feeling dizzy and lightheaded, you also may

721
00:34:07.839 --> 00:34:10.000
<v Speaker 2>need your meds adjusted or may need to go off

722
00:34:10.000 --> 00:34:10.320
<v Speaker 2>of them.

723
00:34:10.559 --> 00:34:13.920
<v Speaker 1>Yep, because fasting, just fasting should not make you feel

724
00:34:14.119 --> 00:34:14.880
<v Speaker 1>too lightheaded.

725
00:34:14.960 --> 00:34:16.920
<v Speaker 3>So if if there's something going on, it's time.

726
00:34:17.119 --> 00:34:19.239
<v Speaker 2>If you're taking something that's going to cause your blood

727
00:34:19.239 --> 00:34:22.480
<v Speaker 2>sugar to drop while you're fasting then that could make.

728
00:34:22.360 --> 00:34:25.039
<v Speaker 3>You feel bad. Oh, absolutely, yeah, all.

729
00:34:25.000 --> 00:34:27.840
<v Speaker 2>Right, So we have another question from Jeanet in College.

730
00:34:27.519 --> 00:34:30.239
<v Speaker 3>Station, Texas. She said, Hi, girlies, I.

731
00:34:30.199 --> 00:34:32.519
<v Speaker 2>Am forty six years old five seven and I weigh

732
00:34:32.559 --> 00:34:35.400
<v Speaker 2>two hundred and eighteen pounds. I've been fasting off and

733
00:34:35.480 --> 00:34:37.840
<v Speaker 2>on for ten months. I keep losing side of my

734
00:34:37.880 --> 00:34:40.199
<v Speaker 2>wy and I get off track. Well, I had a

735
00:34:40.239 --> 00:34:43.119
<v Speaker 2>scare over the weekend. My blood pressure was high, so

736
00:34:43.119 --> 00:34:43.639
<v Speaker 2>I made an.

737
00:34:43.519 --> 00:34:44.599
<v Speaker 3>Appointment with my doctor.

738
00:34:45.000 --> 00:34:48.159
<v Speaker 2>I was prescribed by Centeparl ten milligrams and she ordered

739
00:34:48.239 --> 00:34:51.079
<v Speaker 2>lab work for me, which I will do in a

740
00:34:51.119 --> 00:34:53.840
<v Speaker 2>few weeks. I was pre diabetic last year with a

741
00:34:53.920 --> 00:34:58.159
<v Speaker 2>five point seven percent a one C level. She said,

742
00:34:58.199 --> 00:34:59.960
<v Speaker 2>if the number is higher, she wants me to start

743
00:35:00.239 --> 00:35:03.920
<v Speaker 2>taking met Foreman. I need to lose roughly seventy pounds,

744
00:35:04.000 --> 00:35:06.480
<v Speaker 2>but I'm hoping just losing thirty five pounds would make

745
00:35:06.519 --> 00:35:08.079
<v Speaker 2>a difference in my health markers.

746
00:35:08.679 --> 00:35:10.000
<v Speaker 3>I told her what I.

747
00:35:09.920 --> 00:35:11.760
<v Speaker 2>Was doing to lose weight, and she said to keep

748
00:35:11.800 --> 00:35:14.559
<v Speaker 2>doing that and check back in six months. So my

749
00:35:14.679 --> 00:35:17.960
<v Speaker 2>question is what happens after six months? How will I

750
00:35:18.000 --> 00:35:20.159
<v Speaker 2>know if my blood pressure is lower. Will it be

751
00:35:20.159 --> 00:35:23.239
<v Speaker 2>because of the medicine or weight loss. If I start

752
00:35:23.280 --> 00:35:25.599
<v Speaker 2>met foreman, how will I know if my numbers have

753
00:35:25.639 --> 00:35:29.599
<v Speaker 2>improved or of just from the medicine. I will follow

754
00:35:29.639 --> 00:35:31.440
<v Speaker 2>the doctor's orders as I know both of you will

755
00:35:31.440 --> 00:35:34.119
<v Speaker 2>tell me to do. And she did mention we could

756
00:35:34.159 --> 00:35:35.960
<v Speaker 2>wean me off the medicine when I get down to

757
00:35:36.039 --> 00:35:38.519
<v Speaker 2>a healthy weight. Thank you for your help and thank

758
00:35:38.559 --> 00:35:41.920
<v Speaker 2>you for creating such a loving community. All right, Well

759
00:35:41.920 --> 00:35:45.000
<v Speaker 2>that's a great question. And the answer is you said,

760
00:35:45.000 --> 00:35:46.880
<v Speaker 2>how will I know if my blood pressure and my

761
00:35:46.920 --> 00:35:49.559
<v Speaker 2>blood sugar are better because of the intermittent fasting or

762
00:35:49.639 --> 00:35:50.239
<v Speaker 2>the medication?

763
00:35:50.719 --> 00:35:54.599
<v Speaker 3>And the answer is, you won't. You can't. It's impossible.

764
00:35:54.920 --> 00:35:55.760
<v Speaker 3>The only way you know.

765
00:35:55.760 --> 00:35:59.039
<v Speaker 1>I think back to when I taught the scientific method

766
00:35:59.039 --> 00:36:02.119
<v Speaker 1>to elementary students, right, you know, when you're trying to

767
00:36:02.199 --> 00:36:05.360
<v Speaker 1>figure out something, You're like, your hypothesis might be intermittent

768
00:36:05.360 --> 00:36:08.599
<v Speaker 1>fasting will lower my blood pressure. And if you wanted

769
00:36:08.639 --> 00:36:11.119
<v Speaker 1>to see if intermittent fasting would lower your blood pressure,

770
00:36:11.199 --> 00:36:13.960
<v Speaker 1>your variable would be intermittent fasting only and see if

771
00:36:14.000 --> 00:36:16.639
<v Speaker 1>that makes a difference. You don't want to have two

772
00:36:16.719 --> 00:36:19.000
<v Speaker 1>variables that you're working with because then you can't tell

773
00:36:19.000 --> 00:36:21.320
<v Speaker 1>which it was, like it is it the medicine or

774
00:36:21.360 --> 00:36:24.760
<v Speaker 1>is it the intermittent fasting. It's probably a combination of both.

775
00:36:25.679 --> 00:36:28.199
<v Speaker 1>So I think that you're on the right track with

776
00:36:28.239 --> 00:36:30.599
<v Speaker 1>what your doctor said. You know, she wants you to

777
00:36:30.639 --> 00:36:33.880
<v Speaker 1>take the medication based on your current numbers, and she

778
00:36:33.880 --> 00:36:36.239
<v Speaker 1>said to keep doing what you're doing with intermittent fasting.

779
00:36:37.000 --> 00:36:40.840
<v Speaker 1>And then she said that you can wean off the

780
00:36:40.880 --> 00:36:43.199
<v Speaker 1>medication when you get down to a healthy weight. And

781
00:36:43.239 --> 00:36:46.079
<v Speaker 1>then that's really when you'll know, Like when your doctor

782
00:36:46.159 --> 00:36:49.599
<v Speaker 1>weans you off the medication, if your blood pressure stays

783
00:36:49.639 --> 00:36:52.440
<v Speaker 1>normal and your blood sugar stays in a healthy range,

784
00:36:52.559 --> 00:36:56.440
<v Speaker 1>then you'll know that intermittent fasting is sufficient. Right, it's healing,

785
00:36:56.480 --> 00:36:59.559
<v Speaker 1>it's sufficient, it's all you need. If you get down

786
00:36:59.599 --> 00:37:01.639
<v Speaker 1>to a health the weight your doctor weens you're off

787
00:37:01.679 --> 00:37:04.039
<v Speaker 1>your medication and everything goes back up, but you haven't

788
00:37:04.039 --> 00:37:07.519
<v Speaker 1>stopped intermitting fasting. That's that variable again. You'll know, Well,

789
00:37:07.920 --> 00:37:10.840
<v Speaker 1>the medication was an important variable because when we removed it,

790
00:37:10.920 --> 00:37:14.119
<v Speaker 1>it went back to not so healthy. So it's really

791
00:37:14.159 --> 00:37:16.000
<v Speaker 1>a lot of you know, being your own experiment of

792
00:37:16.039 --> 00:37:20.800
<v Speaker 1>one and trial and error, and you adjust, you see

793
00:37:20.840 --> 00:37:23.800
<v Speaker 1>what happens, you adjust again, you see what happens but

794
00:37:24.360 --> 00:37:25.519
<v Speaker 1>you know, I want to go back to what you

795
00:37:25.559 --> 00:37:27.719
<v Speaker 1>said at the beginning, that you were losing sight of

796
00:37:27.719 --> 00:37:31.320
<v Speaker 1>your why and getting off track, And now I think

797
00:37:31.360 --> 00:37:35.000
<v Speaker 1>your why is more powerful. Your blood pressure was high

798
00:37:35.079 --> 00:37:38.880
<v Speaker 1>and you were pre diabetic, and we know that fast

799
00:37:38.920 --> 00:37:43.679
<v Speaker 1>and clean is fantastic for blood pressure and also fantastic

800
00:37:44.039 --> 00:37:47.000
<v Speaker 1>for blood sugar levels. So that would motivate me to

801
00:37:47.079 --> 00:37:49.920
<v Speaker 1>keep doing it. Let that be your your motivation, your

802
00:37:49.960 --> 00:37:50.719
<v Speaker 1>powerful why.

803
00:37:51.519 --> 00:37:53.840
<v Speaker 2>Yeah, And I just wanted to say as well, I

804
00:37:53.880 --> 00:37:57.719
<v Speaker 2>would get a fasting insulin done, like right now, okay,

805
00:37:57.760 --> 00:38:00.079
<v Speaker 2>and then you can get it done a layer a

806
00:38:00.199 --> 00:38:04.000
<v Speaker 2>really good indication where you can actually see that you

807
00:38:04.079 --> 00:38:08.719
<v Speaker 2>are healing your insulin resistance. And especially because like you know,

808
00:38:08.760 --> 00:38:11.320
<v Speaker 2>you're on this medication and you're questioning, like is it

809
00:38:11.360 --> 00:38:13.880
<v Speaker 2>the medication or is it the fasting? And how will

810
00:38:13.880 --> 00:38:16.800
<v Speaker 2>I know if I'm healthy enough to come off the medication.

811
00:38:17.280 --> 00:38:18.559
<v Speaker 3>If you repeated it in.

812
00:38:18.559 --> 00:38:21.440
<v Speaker 2>Six months and it was significantly lower, you know, that

813
00:38:21.519 --> 00:38:23.679
<v Speaker 2>might be a good indicator for your doctor that you

814
00:38:23.719 --> 00:38:26.679
<v Speaker 2>could wean off of it. Another thing, too, is if

815
00:38:26.840 --> 00:38:28.920
<v Speaker 2>you know, you get to six months and you've lost

816
00:38:28.920 --> 00:38:31.119
<v Speaker 2>weight and you're feeling better, and you know things are

817
00:38:31.119 --> 00:38:34.280
<v Speaker 2>coming down. If your doctor is hesitant to stop the

818
00:38:34.320 --> 00:38:37.960
<v Speaker 2>medication and you're wanting to stop it, you know, you

819
00:38:38.000 --> 00:38:41.800
<v Speaker 2>could always ask for an oral glucose tolerance test. You know,

820
00:38:41.880 --> 00:38:44.000
<v Speaker 2>I'm sure anybody who's pregnant knows what that is. You

821
00:38:44.079 --> 00:38:46.920
<v Speaker 2>drink the nasty orange glucose syrup and then they take

822
00:38:46.960 --> 00:38:49.840
<v Speaker 2>your blood sugar, you know, a few times following that

823
00:38:50.000 --> 00:38:53.639
<v Speaker 2>to see how your blood sugar responds. So that would

824
00:38:53.639 --> 00:38:55.599
<v Speaker 2>be a good way too. If they do that and

825
00:38:55.639 --> 00:38:57.800
<v Speaker 2>your blood sugar comes back down to a normal range,

826
00:38:58.639 --> 00:39:00.760
<v Speaker 2>then you know that's going to show that your body

827
00:39:00.840 --> 00:39:03.519
<v Speaker 2>is responding much better to sugar than it was before.

828
00:39:04.159 --> 00:39:06.280
<v Speaker 2>So that's something that you could keep kind of in

829
00:39:06.320 --> 00:39:08.079
<v Speaker 2>the back of your mind too. If you need it,

830
00:39:08.719 --> 00:39:10.719
<v Speaker 2>all right, well, definitely let us know how it goes.

831
00:39:10.800 --> 00:39:13.800
<v Speaker 1>Janet, we would love a follow up for us down

832
00:39:13.840 --> 00:39:15.559
<v Speaker 1>the road to hear about if you were able to

833
00:39:15.559 --> 00:39:18.719
<v Speaker 1>wean off the medication. And I really think that intermittent

834
00:39:18.760 --> 00:39:21.079
<v Speaker 1>fasting plus food choices, those are both.

835
00:39:21.039 --> 00:39:24.039
<v Speaker 3>Very very important. And you know, if you're.

836
00:39:23.960 --> 00:39:27.719
<v Speaker 1>Already you know, struggling with being pre diabetic, you're already

837
00:39:27.840 --> 00:39:30.119
<v Speaker 1>struggling with the high blood pressure. Food choices do make

838
00:39:30.159 --> 00:39:34.440
<v Speaker 1>a difference too, So focusing on eating really good real food.

839
00:39:34.920 --> 00:39:37.280
<v Speaker 3>Real food is just so delicious anyway.

840
00:39:37.280 --> 00:39:39.400
<v Speaker 2>And if you need a powerful why, I couldn't help

841
00:39:39.400 --> 00:39:41.920
<v Speaker 2>it thinking what I think while you were talking. You know,

842
00:39:42.079 --> 00:39:45.000
<v Speaker 2>we see a lot of chronic kidney disease. I do

843
00:39:45.039 --> 00:39:46.480
<v Speaker 2>it in my work. I see a lot of chronic

844
00:39:46.559 --> 00:39:49.880
<v Speaker 2>kidney disease. And there's people who are like in their

845
00:39:49.880 --> 00:39:54.920
<v Speaker 2>fifties who don't have great it's their GFR. It talks

846
00:39:54.960 --> 00:39:58.159
<v Speaker 2>about your kidney function and their GFR is really low,

847
00:39:58.199 --> 00:40:00.639
<v Speaker 2>and they're like, well, you know, I exercise, and why

848
00:40:00.639 --> 00:40:03.239
<v Speaker 2>would I have problems with my kidneys. But if you

849
00:40:03.280 --> 00:40:07.119
<v Speaker 2>start really looking into their health, they came into the

850
00:40:07.400 --> 00:40:10.239
<v Speaker 2>er and their glucose is really high, their blood pressure

851
00:40:10.360 --> 00:40:14.199
<v Speaker 2>was high, and nothing is going to damage your kidneys

852
00:40:14.199 --> 00:40:16.679
<v Speaker 2>more than run around with high blood pressure and high

853
00:40:16.719 --> 00:40:20.039
<v Speaker 2>blood glucose coupled. Those things just are not good for

854
00:40:20.079 --> 00:40:24.000
<v Speaker 2>your kidneys. So if you really need a really powerful why,

855
00:40:24.800 --> 00:40:27.039
<v Speaker 2>really think about your kidney health. We don't talk about

856
00:40:27.079 --> 00:40:29.760
<v Speaker 2>kidneys a lot. We talk about liver health. Then you know,

857
00:40:29.880 --> 00:40:33.800
<v Speaker 2>we talk about metabolic health. But kidney health is so

858
00:40:33.880 --> 00:40:37.039
<v Speaker 2>important too, So really keep that kind of in the

859
00:40:37.079 --> 00:40:39.679
<v Speaker 2>back of your mind too, is keeping your kidneys healthy.

860
00:40:39.719 --> 00:40:42.320
<v Speaker 3>That's so important, that's really important. I'm glad you said that.

861
00:40:42.719 --> 00:40:46.039
<v Speaker 1>And you know, sometimes people will ask is intermittent fasting

862
00:40:46.199 --> 00:40:50.039
<v Speaker 1>safe for someone who has kidney problems? And I just

863
00:40:50.079 --> 00:40:54.519
<v Speaker 1>want to always remind everybody Jason Fung, you know, the

864
00:40:54.559 --> 00:40:58.719
<v Speaker 1>Obesity code, big, big proponent of intermittent fasting. He's a nephrologist,

865
00:40:58.760 --> 00:41:02.519
<v Speaker 1>which is a kidney doctor, and he, you know, like

866
00:41:02.599 --> 00:41:08.159
<v Speaker 1>all kidney doctors, sees so many patients with diabetes and

867
00:41:08.280 --> 00:41:11.199
<v Speaker 1>other issues, and then now they have kidney damage. Now

868
00:41:11.199 --> 00:41:14.360
<v Speaker 1>they're coming to him. And so he started using intermittent

869
00:41:14.400 --> 00:41:17.480
<v Speaker 1>fasting with his patients, his kidney patients, as a way

870
00:41:17.519 --> 00:41:20.400
<v Speaker 1>to help them with their kidney issues. And so he

871
00:41:20.480 --> 00:41:23.679
<v Speaker 1>became a big believer in intermittent fasting obviously for more

872
00:41:23.719 --> 00:41:26.519
<v Speaker 1>than just your kidneys, but for overall metabolic health. So

873
00:41:27.320 --> 00:41:29.320
<v Speaker 1>I thought I was a really good reminder because I mean,

874
00:41:29.400 --> 00:41:33.280
<v Speaker 1>there's dialysis on every corner now. It seems like people

875
00:41:33.320 --> 00:41:36.239
<v Speaker 1>are just there's an epidemic of kidney disease. But it's

876
00:41:36.360 --> 00:41:40.599
<v Speaker 1>downstream from like you said, high blood glucose, high blood pressure.

877
00:41:41.480 --> 00:41:45.480
<v Speaker 1>It takes you know, decades of poor help You're going

878
00:41:45.559 --> 00:41:48.719
<v Speaker 1>to have these problems down the road, right, so more

879
00:41:48.880 --> 00:41:51.199
<v Speaker 1>powerful reason to fast, all right?

880
00:41:51.239 --> 00:41:52.840
<v Speaker 3>From wondering in Washington.

881
00:41:53.360 --> 00:41:55.480
<v Speaker 1>Hi, i have been intermittent fasting for a year and

882
00:41:55.559 --> 00:41:59.519
<v Speaker 1>a half, working up to twenty four and I've had

883
00:41:59.559 --> 00:42:02.719
<v Speaker 1>great s sss when I behave. I have slipped lately

884
00:42:02.760 --> 00:42:05.639
<v Speaker 1>and gotten more lazy, with longer windows and making poor

885
00:42:05.719 --> 00:42:08.840
<v Speaker 1>nutrition decisions. When my window is open, we call that

886
00:42:08.880 --> 00:42:12.599
<v Speaker 1>window creep. By the way, wondering in Washington, she said, however,

887
00:42:12.639 --> 00:42:14.639
<v Speaker 1>I'm ready to go back to my four hour window

888
00:42:14.719 --> 00:42:17.800
<v Speaker 1>and fast clean, which I have not been doing since

889
00:42:17.840 --> 00:42:20.519
<v Speaker 1>early on because I had bad breath and I feel

890
00:42:20.559 --> 00:42:23.599
<v Speaker 1>I cannot without chewing gum. All right, now, listen, you're

891
00:42:23.639 --> 00:42:26.079
<v Speaker 1>wondering in Washington. I'm gonna give you a little tough love.

892
00:42:26.880 --> 00:42:27.519
<v Speaker 1>Yes you can.

893
00:42:28.000 --> 00:42:29.920
<v Speaker 3>You can do it. You don't have to chew gum.

894
00:42:30.559 --> 00:42:32.639
<v Speaker 3>The clean fast makes such a difference.

895
00:42:32.639 --> 00:42:32.880
<v Speaker 2>All right.

896
00:42:33.000 --> 00:42:35.440
<v Speaker 1>Let me finish reading her question, She said, Please tell

897
00:42:35.440 --> 00:42:37.960
<v Speaker 1>me what effective solutions there are for treating or killing

898
00:42:38.000 --> 00:42:39.800
<v Speaker 1>my bad breath or in my fast so I can

899
00:42:39.840 --> 00:42:42.920
<v Speaker 1>fast cleanly. I've tried peppermin oil spray, but it really

900
00:42:42.960 --> 00:42:46.039
<v Speaker 1>wasn't effective. I've done all the other things like talking

901
00:42:46.119 --> 00:42:49.400
<v Speaker 1>to my dentist about my oral help and ingesting capsules

902
00:42:49.400 --> 00:42:53.440
<v Speaker 1>that supposedly kill bad breath at the source also ineffective.

903
00:42:53.920 --> 00:42:56.280
<v Speaker 1>I've searched for mint gum or drops that are not

904
00:42:56.400 --> 00:42:59.159
<v Speaker 1>sweet to trigger an insulin response, but I've had no

905
00:42:59.320 --> 00:43:01.880
<v Speaker 1>luck so far. Please help, thank you?

906
00:43:02.920 --> 00:43:03.360
<v Speaker 3>All right?

907
00:43:03.440 --> 00:43:05.719
<v Speaker 2>Well, first of all, a lot of times when people

908
00:43:05.800 --> 00:43:08.440
<v Speaker 2>first start fasting and they're starting to get into katosis,

909
00:43:08.840 --> 00:43:13.960
<v Speaker 2>they start worrying because you can taste katosis, and for me,

910
00:43:14.239 --> 00:43:16.679
<v Speaker 2>it tastes like a dirty mouth. I feel like I

911
00:43:16.719 --> 00:43:19.119
<v Speaker 2>need to brush my teeth. I feel like my tongue

912
00:43:19.199 --> 00:43:22.239
<v Speaker 2>is dirty and my teeth are dirty. And when I

913
00:43:22.280 --> 00:43:26.239
<v Speaker 2>get that feeling, I know I'm in katosis. But the

914
00:43:26.320 --> 00:43:30.000
<v Speaker 2>longer and anymore I have to be in pretty deep katosis.

915
00:43:30.039 --> 00:43:32.199
<v Speaker 2>I really only notice this if I'm doing like an

916
00:43:32.480 --> 00:43:35.679
<v Speaker 2>thirty six hour fast, I'll notice it. Then the longer

917
00:43:35.760 --> 00:43:38.800
<v Speaker 2>you fast, the more efficient your body uses kewtones and

918
00:43:38.920 --> 00:43:42.079
<v Speaker 2>you don't exhale as many key tones, so you're not

919
00:43:42.119 --> 00:43:47.239
<v Speaker 2>gonna notice it anymore. And even then, even if you

920
00:43:47.320 --> 00:43:49.840
<v Speaker 2>can taste it, or you think you can smell it,

921
00:43:49.840 --> 00:43:53.400
<v Speaker 2>it doesn't mean other people can. It's in your breath.

922
00:43:53.559 --> 00:43:58.159
<v Speaker 2>It's not even really in your mouth, So just keeping

923
00:43:58.239 --> 00:44:01.800
<v Speaker 2>a toothbrush if in you can just with water brush

924
00:44:01.840 --> 00:44:05.119
<v Speaker 2>your teeth, brush your tongue can be really helpful. They

925
00:44:05.159 --> 00:44:07.760
<v Speaker 2>have tongue scrapers that can be helpful.

926
00:44:08.039 --> 00:44:09.639
<v Speaker 3>You know, you can gargle with salt water.

927
00:44:10.119 --> 00:44:13.920
<v Speaker 2>But if you really really have true halitosis, you know,

928
00:44:14.119 --> 00:44:16.880
<v Speaker 2>then you probably want to get to the bottom of

929
00:44:16.920 --> 00:44:20.760
<v Speaker 2>it because it often comes from GI causes, whether you

930
00:44:20.840 --> 00:44:24.119
<v Speaker 2>have cibo or you might have h pylori, which can

931
00:44:24.199 --> 00:44:27.559
<v Speaker 2>be treated. You might have some silent reflex going on,

932
00:44:27.639 --> 00:44:30.400
<v Speaker 2>which can be really damaging to your esophagus, So that's

933
00:44:30.400 --> 00:44:33.280
<v Speaker 2>something you would want to know. So you know, I

934
00:44:33.320 --> 00:44:35.440
<v Speaker 2>know you say you talk to your dentist, but if

935
00:44:35.480 --> 00:44:39.639
<v Speaker 2>you really truly have bad breath and it's there, it's

936
00:44:39.679 --> 00:44:41.840
<v Speaker 2>going to be there whether you're fasting clean or not,

937
00:44:42.920 --> 00:44:46.320
<v Speaker 2>and gum is not taking care of the problem. It

938
00:44:46.400 --> 00:44:49.039
<v Speaker 2>might be covering it up that's not taking care of it.

939
00:44:49.159 --> 00:44:52.840
<v Speaker 2>So I would suggest seeing a GI doctor and seeing

940
00:44:52.840 --> 00:44:56.360
<v Speaker 2>if you can't find the source of this. But yeah,

941
00:44:56.639 --> 00:44:59.599
<v Speaker 2>I wouldn't let that stop you from fasting, because if

942
00:44:59.599 --> 00:45:02.719
<v Speaker 2>you do have some GI coss, fasting can really help

943
00:45:02.760 --> 00:45:05.280
<v Speaker 2>it as well, we hear people talk all the time

944
00:45:05.440 --> 00:45:08.239
<v Speaker 2>that they have, you know, healed their guts, their ce

945
00:45:08.239 --> 00:45:13.440
<v Speaker 2>bow there, they've improved their gut microbiome through fasting, so

946
00:45:13.599 --> 00:45:15.480
<v Speaker 2>it could be part of your treatment.

947
00:45:16.079 --> 00:45:19.000
<v Speaker 1>And as far as like covering it up, there really

948
00:45:19.079 --> 00:45:22.159
<v Speaker 1>isn't a single gum or drops that are not going

949
00:45:22.239 --> 00:45:24.440
<v Speaker 1>to lead to an insulin response. I used to recommend

950
00:45:24.480 --> 00:45:27.960
<v Speaker 1>peppermint oil, like WOWD drops are the name of the

951
00:45:28.039 --> 00:45:30.760
<v Speaker 1>drops that they are peppermint oil. But you know, I

952
00:45:31.239 --> 00:45:34.079
<v Speaker 1>told this story before I went to the doctors in

953
00:45:34.159 --> 00:45:36.199
<v Speaker 1>my new functional medicine doctor a few years ago. I

954
00:45:36.239 --> 00:45:38.280
<v Speaker 1>hadn't been before, and I went to my first appointment

955
00:45:38.280 --> 00:45:39.440
<v Speaker 1>and I didn't know they were going to be doing

956
00:45:39.440 --> 00:45:43.079
<v Speaker 1>blood work, and I used some WOWD drops they're peppermint

957
00:45:43.079 --> 00:45:45.800
<v Speaker 1>oil right before, because you know, it's like right in

958
00:45:45.840 --> 00:45:48.119
<v Speaker 1>somebody's face, right, It's like, I'm.

959
00:45:47.960 --> 00:45:50.079
<v Speaker 3>Just gonna use a little little this peppermint oil.

960
00:45:50.519 --> 00:45:52.480
<v Speaker 1>And then they did the blood work and my fasting

961
00:45:52.480 --> 00:45:55.639
<v Speaker 1>insuluin was higher than I'd ever seen it, and so

962
00:45:55.679 --> 00:45:58.840
<v Speaker 1>I was like, ooh, I think that the peppermint did

963
00:45:58.880 --> 00:46:02.360
<v Speaker 1>cause me to have a little insulin response. So I

964
00:46:02.400 --> 00:46:05.119
<v Speaker 1>was like, hmm, maybe this isn't as benign as I

965
00:46:05.119 --> 00:46:05.760
<v Speaker 1>thought it was.

966
00:46:05.880 --> 00:46:08.159
<v Speaker 2>That was just and you had it repeated then a

967
00:46:08.159 --> 00:46:09.320
<v Speaker 2>few months later and it.

968
00:46:09.239 --> 00:46:11.519
<v Speaker 3>Was back back lower. Yeah, yeah, that's normal.

969
00:46:11.639 --> 00:46:15.840
<v Speaker 1>So yeah, anyway, I was like, oops, I mean, it

970
00:46:15.840 --> 00:46:18.039
<v Speaker 1>didn't make me feel weird, it didn't make me have

971
00:46:18.079 --> 00:46:20.159
<v Speaker 1>a blood sugar crash, so I didn't think it was

972
00:46:20.199 --> 00:46:23.239
<v Speaker 1>causing any kind of you know, blood sugar response or

973
00:46:23.280 --> 00:46:26.000
<v Speaker 1>insulin response or anything like that at all. But the

974
00:46:26.039 --> 00:46:28.880
<v Speaker 1>blood work came back with my fasting insulin higher than

975
00:46:28.880 --> 00:46:31.079
<v Speaker 1>it had ever been, so well, higher than it had

976
00:46:31.079 --> 00:46:33.400
<v Speaker 1>been as an intermittent faster. I didn't have it tested before.

977
00:46:33.639 --> 00:46:35.840
<v Speaker 1>I'm sure it was really high back when I was obese,

978
00:46:35.840 --> 00:46:39.320
<v Speaker 1>but I didn't have it done anyway. Brushing your tongue

979
00:46:39.400 --> 00:46:43.079
<v Speaker 1>with water, gargling with salt water, those are our good

980
00:46:43.079 --> 00:46:44.519
<v Speaker 1>strategies for the clean fast.

981
00:46:44.519 --> 00:46:47.599
<v Speaker 3>But you really really really want.

982
00:46:47.320 --> 00:46:50.280
<v Speaker 1>To fast clean. If you're fasting, I promise, the key

983
00:46:50.360 --> 00:46:53.880
<v Speaker 1>is keeping your insulin low, and you don't want to

984
00:46:54.440 --> 00:46:55.039
<v Speaker 1>have gone.

985
00:46:55.119 --> 00:46:56.239
<v Speaker 3>You just really don't.

986
00:46:56.280 --> 00:46:58.119
<v Speaker 1>And I know that the breath is something that you're

987
00:46:58.199 --> 00:47:00.760
<v Speaker 1>very self conscious of. But you know, when I was

988
00:47:00.760 --> 00:47:04.719
<v Speaker 1>a teacher and fasting and drinking my coffee I just

989
00:47:04.719 --> 00:47:07.079
<v Speaker 1>didn't breathe all in the faces of the kids, right, Yeah,

990
00:47:07.599 --> 00:47:10.559
<v Speaker 1>I would just not exhale real close to them, I think,

991
00:47:10.719 --> 00:47:12.960
<v Speaker 1>since children will tell you if your breath is bad.

992
00:47:13.039 --> 00:47:15.960
<v Speaker 1>Oh yeah, they will, they will, So you know, I

993
00:47:16.039 --> 00:47:18.039
<v Speaker 1>just I didn't get super close to people if I

994
00:47:18.079 --> 00:47:20.559
<v Speaker 1>felt like my I had coffee breath or something. Just

995
00:47:20.599 --> 00:47:22.880
<v Speaker 1>something to keep my coffee breath is one reason you

996
00:47:22.920 --> 00:47:24.559
<v Speaker 1>can have bad breath. By the way, if you're drinking

997
00:47:24.639 --> 00:47:27.519
<v Speaker 1>black coffee, coffee breath is a real thing. But brushing

998
00:47:27.519 --> 00:47:31.199
<v Speaker 1>my tongue, having some sparkling water, some unflavored sparkling water

999
00:47:31.320 --> 00:47:33.800
<v Speaker 1>really helps with that. So if you don't have unflavored

1000
00:47:33.840 --> 00:47:36.000
<v Speaker 1>sparkling water, give that a try. You may find it

1001
00:47:36.039 --> 00:47:36.519
<v Speaker 1>that helps.

1002
00:47:37.119 --> 00:47:38.880
<v Speaker 2>All Right, Before we get to our tweek of the week,

1003
00:47:38.880 --> 00:47:40.159
<v Speaker 2>I just want to take a minute to tell you

1004
00:47:40.239 --> 00:47:44.039
<v Speaker 2>about Crunchy Clean skin care. Ever since I was a teenager,

1005
00:47:44.039 --> 00:47:46.679
<v Speaker 2>I've had sensitive skin and I've always had to be

1006
00:47:46.800 --> 00:47:48.800
<v Speaker 2>very careful with what I used on my skin or

1007
00:47:48.840 --> 00:47:51.519
<v Speaker 2>I would get breakouts or rashes. And I was lucky

1008
00:47:51.559 --> 00:47:54.119
<v Speaker 2>to have parents who were pretty concerned about my skin

1009
00:47:54.239 --> 00:47:56.960
<v Speaker 2>and took me to a dermatologist because my dad has

1010
00:47:57.320 --> 00:48:01.159
<v Speaker 2>acne scarring and they wanted to prevent that from happening

1011
00:48:01.199 --> 00:48:03.280
<v Speaker 2>for me, and I'm very thankful.

1012
00:48:02.920 --> 00:48:03.559
<v Speaker 3>To them for that.

1013
00:48:04.280 --> 00:48:06.920
<v Speaker 2>So that maybe does what peaked my interest in quality

1014
00:48:06.960 --> 00:48:10.159
<v Speaker 2>skincare from a really early age. But even when I

1015
00:48:10.280 --> 00:48:13.320
<v Speaker 2>try high quality skincare, I'm always very skeptical that it

1016
00:48:13.360 --> 00:48:15.760
<v Speaker 2>won't work for me. I just kind of identified in

1017
00:48:15.800 --> 00:48:17.639
<v Speaker 2>the shower today that I'm a natural skeptic.

1018
00:48:17.679 --> 00:48:20.920
<v Speaker 3>I always have been too, totally.

1019
00:48:20.920 --> 00:48:24.800
<v Speaker 1>We were a questioner, right, We're both questioners. Are personality type,

1020
00:48:24.880 --> 00:48:27.079
<v Speaker 1>Gretchen Rubens.

1021
00:48:27.719 --> 00:48:30.079
<v Speaker 3>We're both questioners, Yeah, yep.

1022
00:48:30.320 --> 00:48:32.599
<v Speaker 2>And people always jump on a bandwid and they're like, oh,

1023
00:48:32.599 --> 00:48:34.719
<v Speaker 2>you have to try this great new product. I'm always like, yeah,

1024
00:48:34.719 --> 00:48:37.159
<v Speaker 2>I'm gonna wait and see to wait and see, and

1025
00:48:37.239 --> 00:48:40.039
<v Speaker 2>eventually I might try it, and I'm always surprised when

1026
00:48:40.119 --> 00:48:40.719
<v Speaker 2>it works for me.

1027
00:48:41.239 --> 00:48:43.280
<v Speaker 3>I don't know why I think I'm so special.

1028
00:48:42.920 --> 00:48:47.199
<v Speaker 2>But anyway, when I switched over from another clean skincare

1029
00:48:47.199 --> 00:48:50.559
<v Speaker 2>brand to Crunchy last summer, I only introduced one product

1030
00:48:50.639 --> 00:48:52.960
<v Speaker 2>every several weeks so that if my skin reacted, I

1031
00:48:53.000 --> 00:48:56.480
<v Speaker 2>would know, you know, exactly which product was culprit. Now

1032
00:48:56.519 --> 00:48:58.440
<v Speaker 2>fast forward to the last few weeks while I was

1033
00:48:58.440 --> 00:49:02.800
<v Speaker 2>on vacation. I did pack any foundation, and I'm the

1034
00:49:02.840 --> 00:49:04.719
<v Speaker 2>kind of person of i'm going to be out going out,

1035
00:49:04.760 --> 00:49:06.679
<v Speaker 2>I want to look pretty and I usually put on,

1036
00:49:06.880 --> 00:49:09.719
<v Speaker 2>you know, foundation and makeup, but this time I only

1037
00:49:09.880 --> 00:49:13.280
<v Speaker 2>use the Crunchy sunlight tinted face and screen in lieu

1038
00:49:13.320 --> 00:49:15.079
<v Speaker 2>of makeup because I knew I was gonna be spending

1039
00:49:15.079 --> 00:49:18.119
<v Speaker 2>a lot of time outdoors. And it covers like a foundation,

1040
00:49:18.719 --> 00:49:21.880
<v Speaker 2>but it has mineral sunscreen in it and some moisturizers

1041
00:49:21.960 --> 00:49:25.320
<v Speaker 2>and it somehow I don't even know. There's only five colors,

1042
00:49:25.400 --> 00:49:28.480
<v Speaker 2>and it color matched my skin perfectly. I have not

1043
00:49:28.639 --> 00:49:32.480
<v Speaker 2>had one skin reaction, not as much as one little pimple.

1044
00:49:32.880 --> 00:49:35.400
<v Speaker 2>So I'm totally sold. This is going to be my

1045
00:49:35.519 --> 00:49:38.400
<v Speaker 2>new spring and summer skincare regimen. It's going to just

1046
00:49:38.440 --> 00:49:40.480
<v Speaker 2>go on every day. And if you want to learn

1047
00:49:40.519 --> 00:49:43.320
<v Speaker 2>more about this product or their entire clean skincare and

1048
00:49:43.360 --> 00:49:46.039
<v Speaker 2>makeup line, you can visit the show notes or visit

1049
00:49:46.119 --> 00:49:50.039
<v Speaker 2>fast Fees Repeat dot com, slash Sherry s h E.

1050
00:49:50.159 --> 00:49:52.360
<v Speaker 2>Ri I, and you can find a link to learn more.

1051
00:49:52.559 --> 00:49:54.280
<v Speaker 1>Can I tell you that I've been using my very

1052
00:49:54.320 --> 00:49:57.840
<v Speaker 1>first Crunchy product, Sheary, I got it I've been using cleanser,

1053
00:49:58.119 --> 00:50:02.039
<v Speaker 1>the cleansing clearing bar Yees, you know the other clean

1054
00:50:02.159 --> 00:50:05.159
<v Speaker 1>skin care line beauty counter that you can't buy right now.

1055
00:50:05.280 --> 00:50:09.039
<v Speaker 1>And I had stocked up on everything, and they didn't

1056
00:50:09.039 --> 00:50:11.199
<v Speaker 1>have any more the face cleanser that I've been using

1057
00:50:11.239 --> 00:50:13.440
<v Speaker 1>for years. So I like, I am at the very end

1058
00:50:13.480 --> 00:50:15.760
<v Speaker 1>of my stash of the face cleanser. So I was like,

1059
00:50:15.760 --> 00:50:18.079
<v Speaker 1>I gotta find something else. So I've been trying to

1060
00:50:18.119 --> 00:50:21.320
<v Speaker 1>research find different things. I tried two different other ones

1061
00:50:21.440 --> 00:50:23.440
<v Speaker 1>in between there. One of them I didn't like the

1062
00:50:23.440 --> 00:50:25.760
<v Speaker 1>way it smelled. I was like, yeah, this isn't gonna work.

1063
00:50:25.960 --> 00:50:28.960
<v Speaker 1>I use it to scrub my feet. I by face

1064
00:50:29.000 --> 00:50:31.280
<v Speaker 1>cleanser that I'm cleaning my feet with in the shower.

1065
00:50:31.960 --> 00:50:32.519
<v Speaker 3>There you go.

1066
00:50:32.800 --> 00:50:34.679
<v Speaker 1>And then another kind. I didn't mind the way that

1067
00:50:34.679 --> 00:50:36.480
<v Speaker 1>one smelled, but I started using it. I'm like, oh

1068
00:50:36.480 --> 00:50:38.320
<v Speaker 1>this is great. No, my face broke out. I started

1069
00:50:38.320 --> 00:50:41.239
<v Speaker 1>getting zo because I've gotten sensitive skin. The beauty counter

1070
00:50:41.239 --> 00:50:43.480
<v Speaker 1>didn't make my skin break out, but this one did.

1071
00:50:43.840 --> 00:50:45.960
<v Speaker 1>So I'm like still trying to make my beauty counter lass.

1072
00:50:46.000 --> 00:50:47.960
<v Speaker 1>I'm like, look, I'm finally gonna try the crunchy. It's

1073
00:50:48.000 --> 00:50:49.880
<v Speaker 1>a bar and that was like, no, I don't want

1074
00:50:49.880 --> 00:50:50.199
<v Speaker 1>a bar.

1075
00:50:50.320 --> 00:50:52.800
<v Speaker 3>I like a liquid. So I got the bar. I've

1076
00:50:52.840 --> 00:50:56.480
<v Speaker 3>been using it so far, so good, and I really

1077
00:50:56.639 --> 00:50:57.000
<v Speaker 3>like it.

1078
00:50:57.440 --> 00:50:59.719
<v Speaker 2>You don't get that tight feeling after you wash your

1079
00:50:59.719 --> 00:51:00.519
<v Speaker 2>face to you.

1080
00:51:00.679 --> 00:51:02.400
<v Speaker 3>Well, I don't get that anyway, I.

1081
00:51:02.320 --> 00:51:05.400
<v Speaker 2>Know, see I do, and especially bars like I feel

1082
00:51:05.400 --> 00:51:07.280
<v Speaker 2>like they're too harsh or I don't get that tight

1083
00:51:07.320 --> 00:51:08.679
<v Speaker 2>feel whales off or something.

1084
00:51:08.920 --> 00:51:11.239
<v Speaker 3>I don't get that feeling for me. Well, I just

1085
00:51:11.239 --> 00:51:11.960
<v Speaker 3>haven't used a bar.

1086
00:51:12.039 --> 00:51:13.760
<v Speaker 1>I'm like, I have not owned a bar of soap

1087
00:51:13.960 --> 00:51:16.440
<v Speaker 1>in like, okay, decades, Like I've not used to, but

1088
00:51:16.599 --> 00:51:17.320
<v Speaker 1>I've always I.

1089
00:51:17.320 --> 00:51:18.400
<v Speaker 3>Don't like bars of soap.

1090
00:51:19.760 --> 00:51:20.079
<v Speaker 2>Weird.

1091
00:51:20.719 --> 00:51:25.599
<v Speaker 1>But anyway, this crunchy face washing bar is working in

1092
00:51:26.400 --> 00:51:33.199
<v Speaker 1>fingers crossed face sunscreen, and so any mineral sunscreen make

1093
00:51:33.280 --> 00:51:35.840
<v Speaker 1>I know, I thought the beauty count, the beauty counter

1094
00:51:35.920 --> 00:51:36.679
<v Speaker 1>made me break out.

1095
00:51:36.960 --> 00:51:41.000
<v Speaker 2>I'm taking this to Chin on vacation. I'm and see

1096
00:51:41.199 --> 00:51:45.920
<v Speaker 2>see how our skins. Yeah, maybe maybe this is the one.

1097
00:51:46.039 --> 00:51:48.679
<v Speaker 3>Maybe. So so now it's time for our tweak of

1098
00:51:48.679 --> 00:51:49.000
<v Speaker 3>the week.

1099
00:51:49.039 --> 00:51:51.320
<v Speaker 1>And like I said earlier, we always say tweak it

1100
00:51:51.360 --> 00:51:53.239
<v Speaker 1>till it's easy. But the tweak that works for me

1101
00:51:53.400 --> 00:51:55.079
<v Speaker 1>might not be the one that works for you, and

1102
00:51:55.119 --> 00:51:57.800
<v Speaker 1>that's why it's super helpful to hear how other intermittent

1103
00:51:57.840 --> 00:52:00.559
<v Speaker 1>fasters are making intermittent fasting work for them.

1104
00:52:01.119 --> 00:52:02.760
<v Speaker 3>This is from Julie in Vermont.

1105
00:52:02.960 --> 00:52:05.679
<v Speaker 1>She says, I teach preschool and we spend so much

1106
00:52:05.719 --> 00:52:10.119
<v Speaker 1>time during the day feeding the children. Between breakfast, snack, lunch, snack,

1107
00:52:10.519 --> 00:52:12.639
<v Speaker 1>it feels like we are always sitting down with food.

1108
00:52:12.960 --> 00:52:15.760
<v Speaker 1>This constant snacking was one of the most difficult habits

1109
00:52:15.760 --> 00:52:17.960
<v Speaker 1>for me to break. So if there is something that

1110
00:52:18.000 --> 00:52:20.559
<v Speaker 1>I really want to have that is being served, I

1111
00:52:20.599 --> 00:52:23.039
<v Speaker 1>will set aside a small bowl or plate of that

1112
00:52:23.079 --> 00:52:25.599
<v Speaker 1>item and I'll eat it when I open my window.

1113
00:52:25.880 --> 00:52:29.159
<v Speaker 1>That way, I don't feel deprived. I'm just simply delaying

1114
00:52:29.199 --> 00:52:32.639
<v Speaker 1>the consumption of that food. Jen, your motto of delay,

1115
00:52:33.000 --> 00:52:35.920
<v Speaker 1>don't deny has been instrumental in me being able to

1116
00:52:36.000 --> 00:52:39.159
<v Speaker 1>change how I think about eating and delaying food. Knowing

1117
00:52:39.199 --> 00:52:42.239
<v Speaker 1>that being hungry is not an emergency has taken quite

1118
00:52:42.239 --> 00:52:45.360
<v Speaker 1>some time for me to accept and understand. I now

1119
00:52:45.400 --> 00:52:48.840
<v Speaker 1>eat on my terms, enjoy my food when I'm eating it,

1120
00:52:49.119 --> 00:52:51.679
<v Speaker 1>and I do not feel guilty or deprived after I eat.

1121
00:52:51.960 --> 00:52:54.119
<v Speaker 1>I cannot tell you how many years it has taken

1122
00:52:54.159 --> 00:52:55.039
<v Speaker 1>me to get to this point.

1123
00:52:55.119 --> 00:52:58.760
<v Speaker 2>I love it, Julie, I love that as well. We

1124
00:52:58.800 --> 00:53:01.280
<v Speaker 2>also have a quick tip from bar in South Carolina.

1125
00:53:01.440 --> 00:53:04.599
<v Speaker 2>She said in episode eighty eight, the timing of taking

1126
00:53:04.719 --> 00:53:09.000
<v Speaker 2>Leeba thyroxine was discussed. Keep it simple, sweeties. Some of

1127
00:53:09.079 --> 00:53:11.880
<v Speaker 2>us at a certain age or bladder size, must make

1128
00:53:11.920 --> 00:53:14.239
<v Speaker 2>a potty run in the middle of the night. I

1129
00:53:14.360 --> 00:53:16.880
<v Speaker 2>put my liba thyroxine by my sink and I take

1130
00:53:16.920 --> 00:53:20.320
<v Speaker 2>it at three four five AM when I empty my bladder.

1131
00:53:20.800 --> 00:53:23.360
<v Speaker 2>Generally I sleep a couple more hours and then I'm

1132
00:53:23.400 --> 00:53:26.079
<v Speaker 2>able to enjoy black coffee as soon as I desire.

1133
00:53:26.519 --> 00:53:29.159
<v Speaker 2>I appreciate and love you, ladies beyond imagine.

1134
00:53:29.639 --> 00:53:31.239
<v Speaker 3>Barbie. Well, that's a great tip.

1135
00:53:31.519 --> 00:53:33.760
<v Speaker 2>That is a great tip, all right. So we love

1136
00:53:33.840 --> 00:53:36.960
<v Speaker 2>to leave you guys with inspirational or motivational quotes, and

1137
00:53:37.079 --> 00:53:40.719
<v Speaker 2>this week we have a quote from Monica. Monica wrote,

1138
00:53:41.000 --> 00:53:44.880
<v Speaker 2>your self talk matters. If you keep telling yourself you're overwhelmed,

1139
00:53:45.000 --> 00:53:48.559
<v Speaker 2>you'll get better at feeling overwhelmed. If you keep telling

1140
00:53:48.559 --> 00:53:52.599
<v Speaker 2>yourself you're calm, you'll get better at staying calm. If

1141
00:53:52.599 --> 00:53:55.719
<v Speaker 2>you keep telling yourself you're unlucky, you'll get better at

1142
00:53:55.760 --> 00:53:59.360
<v Speaker 2>noticing what goes wrong. If you keep telling yourself you're capable,

1143
00:53:59.639 --> 00:54:02.880
<v Speaker 2>you'll get better at finding solutions. If you keep telling

1144
00:54:02.920 --> 00:54:06.599
<v Speaker 2>yourself you're stuck, you'll get better at staying stuck. If

1145
00:54:06.599 --> 00:54:09.360
<v Speaker 2>you keep telling yourself you're growing, you'll get better at

1146
00:54:09.400 --> 00:54:15.360
<v Speaker 2>moving forward. Your brain strengthens whatever you repeat, even your thoughts,

1147
00:54:15.719 --> 00:54:17.639
<v Speaker 2>and I believe this so much.

1148
00:54:17.880 --> 00:54:20.440
<v Speaker 3>Yeah, that is true. There's a quote that I love.

1149
00:54:20.960 --> 00:54:22.679
<v Speaker 1>I don't know where it came from, but it says,

1150
00:54:22.840 --> 00:54:26.519
<v Speaker 1>whatever you focus on expands, and I think that this

1151
00:54:26.840 --> 00:54:30.000
<v Speaker 1>illustrates that. If you're focusing on being unlucky, that's expanding.

1152
00:54:30.159 --> 00:54:33.360
<v Speaker 1>If you focus on being lucky, that expands. So yeah,

1153
00:54:33.440 --> 00:54:36.840
<v Speaker 1>focus on what you want to see more of. Thanks

1154
00:54:36.880 --> 00:54:39.280
<v Speaker 1>so much for listening today. We would love to have

1155
00:54:39.360 --> 00:54:41.760
<v Speaker 1>you join us in the Delayed On Tonight community, where

1156
00:54:41.760 --> 00:54:44.960
<v Speaker 1>you can interact with both me and Sherry, plus the

1157
00:54:45.039 --> 00:54:49.159
<v Speaker 1>most supportive bunch of intermittent fasters you'll find anywhere. Go

1158
00:54:49.199 --> 00:54:53.400
<v Speaker 1>to Jenstevens dot com slash community to join us.

1159
00:54:54.000 --> 00:54:56.880
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite

1160
00:54:56.880 --> 00:54:59.679
<v Speaker 2>podcast app, and if you haven't already, please leave us

1161
00:54:59.679 --> 00:55:02.760
<v Speaker 2>a five star review that helps new listeners find the

1162
00:55:02.800 --> 00:55:04.679
<v Speaker 2>show and we really appreciate it.

1163
00:55:05.360 --> 00:55:08.760
<v Speaker 1>We are a community driven podcast, so to submit your

1164
00:55:08.920 --> 00:55:13.119
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,

1165
00:55:13.239 --> 00:55:15.599
<v Speaker 1>or anything else you want us to share on the podcast,

1166
00:55:15.960 --> 00:55:21.039
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and

1167
00:55:21.079 --> 00:55:23.039
<v Speaker 1>then listen each week to see if we share your

1168
00:55:23.039 --> 00:55:25.960
<v Speaker 1>submission or answer your question Until

1169
00:55:26.039 --> 00:55:27.760
<v Speaker 2>Next week, Thanks for listening,