Speaker 1: Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
Speaker 1: Jen Stevens, author of the New York Times bestseller Fast
Speaker 1: Feast Repeat.
Speaker 2: And I'm Sherry Bullock, longtime intermittent faster and health and
Speaker 2: wellness advocate. Please keep in mind that this podcast is
Speaker 2: for educational and motivational purposes only and is not intended
Speaker 2: to provide medical or diagnostic advice. Jen and I are
Speaker 2: not doctors, so make sure to check with your trusted
Speaker 2: healthcare professionals before making changes, especially when it comes to
Speaker 2: any medical treatments or medications.
Speaker 1: Whether you're new to intermittent fasting or an experienced intermittent faster,
Speaker 1: tune in each week to get inspired, to learn, and
Speaker 1: to have some fun along the way.
Speaker 3: Hi, everybody, we are so glad you're here today.
Speaker 1: Welcome to this week's episode of the Fast Feast Repeat
Speaker 1: Intermittent Fasting for Life Podcast.
Speaker 3: How are you doing today, Sherry?
Speaker 2: I am doing fabulous, but tired. Yeah, I'm still tired too.
Speaker 2: So I was at Gin's last week with Froxy. We
Speaker 2: had a great time. I don't even feel like we
Speaker 2: stayed up late.
Speaker 1: Well, we started up late for me because I, you know,
Speaker 1: go to bed at nine o'clock, so for me, staying
Speaker 1: up till ten thirty or eleven is late. And then
Speaker 1: I still woke up at my normal time while y'all
Speaker 1: were not waking up yet.
Speaker 2: Well that's true. You'm like, I can't figure out why
Speaker 2: I'm so exhausted because I was going to bed very
Speaker 2: early for me, and in a different time zone, which
Speaker 2: made it even earlier for me, and then getting up
Speaker 2: earlier than I normally get up. But man, I was
Speaker 2: so tired at work, this traveling.
Speaker 1: Traveling makes you tired in general. Just riding in a
Speaker 1: car talking NonStop.
Speaker 2: Five am both Sunday and Monday morning. I was sitting
Speaker 2: at my desk and I literally is all I could
Speaker 2: do to keep my eyes open sitting at my desk.
Speaker 2: And I am never liked that. And I told Eric,
Speaker 2: and he said, well, your schedule shifted. He's like, not
Speaker 2: only were you going to bed really early, He's like,
Speaker 2: you would text me and tell me you were going
Speaker 2: to bed, and then he's like, it was so early
Speaker 2: for you. He's like, Andy, you were in a different
Speaker 2: time zone. And he's like, and then you were waking
Speaker 2: up really earlier. He's like, I think you've thrown off
Speaker 2: your normal rhythm. And it's crazy how just five or
Speaker 2: six days will just really throw you off. And yeah,
Speaker 2: so yeah, then I came home, went straight to night shifts.
Speaker 2: So today I'm just like, whew, I feel like I
Speaker 2: think a nap and it's eleven o'clock in the morning
Speaker 2: and I don't nap.
Speaker 3: Well, the time flew by. I can't believe it's already over.
Speaker 2: I know.
Speaker 1: It was so loved to get together. We did such
Speaker 1: a great job with windows, Yeah, we did. We had
Speaker 1: pretty short windows. They brought. They were delicious, mostly kind
Speaker 1: of short. We had like like a one meal a
Speaker 1: day kind of a thing going on.
Speaker 2: Yeah, pretty much. At one point, roxy average what our
Speaker 2: windows were, and I think three and a half or
Speaker 2: was it you the average them? I think we had
Speaker 2: a half our windows all week. But yeah, it was yeah,
Speaker 2: and we ate delicious food and we did for the
Speaker 2: most part.
Speaker 3: You joined us at my trivia team. We came in third.
Speaker 2: Third. Yes, third is not first, but.
Speaker 1: Okay, when you play trivia every week, if you the
Speaker 1: only metric is we have to come in first, you
Speaker 1: would feel like a loser.
Speaker 4: Well, that's true. You can't get first every week. You
Speaker 4: can't that trivia too. They asked some of the most
Speaker 4: obscure questions too, like things that have never I have
Speaker 4: never like even studied or heard about.
Speaker 2: So yeah, I think I'm a niche trivia player. I've
Speaker 2: realized I don't have a broad knowledge about a lot
Speaker 2: of things. I have a vast knowledge about a few things.
Speaker 1: Yeah, like I know a lot of things, but I've
Speaker 1: learned what I don't know. And But the cool thing
Speaker 1: about having a trivia team is you need people who
Speaker 1: have different types of knowledge.
Speaker 2: Right.
Speaker 1: If it's movies, We're like, oh, gosh, I wish Megan
Speaker 1: was here tonight. She knows everything about movies, right, boy,
Speaker 1: I don't.
Speaker 2: Yeah, I don't know. I don't know. Giant deficit with
Speaker 2: I don't know sports.
Speaker 1: Sometimes I'll get a sports question right, But usually if
Speaker 1: it's sports, I'm like, all right, we wish Debbie was here.
Speaker 1: Debbie knows that I don't know anything about professional football
Speaker 1: like NFL.
Speaker 2: I should know more. That's one of those things that
Speaker 2: I learn it and forget it, I think, because I
Speaker 2: constantly ask Eric questions about rules. Well, then my husband
Speaker 2: watches college football in NFL, and then he watches that
Speaker 2: you SFL and they all have different rules.
Speaker 3: Oh gosh.
Speaker 2: So just when I think I've figured out the rules,
Speaker 2: he's like, no, that's not the rule because this is
Speaker 2: college football or whatever. And so then I just give
Speaker 2: up because I'm like, I can't keep up with these
Speaker 2: rule changes. So he uh, yeah, he'll say, I've already
Speaker 2: explained this to you, and I'm like, yeah, but I
Speaker 2: don't even remember which team we were watching when you
Speaker 2: explain that to me. Now, I don't know if that.
Speaker 3: If the rules were different, I couldn't get it.
Speaker 2: Yeah. So, well, my husband should understand because he's all
Speaker 2: of a sudden, he gets up in the middle of
Speaker 2: the night and he'll sit there and watch TV until
Speaker 2: it's time for him to go to work or whatever.
Speaker 2: And he's been watching rugby. But he'll watch rugby, and
Speaker 2: they call it different things in different parts of the country.
Speaker 2: And y'all that are listening who live in different parts
Speaker 2: of the country, maybe I'm gonna say this wrong, but
Speaker 2: there's like the rugby in England, and then there's like
Speaker 2: rugby in Australia. But when we looked it up, it's
Speaker 2: called something if you play a certain way. But then
Speaker 2: there's like Australian football or something right, and they're all
Speaker 2: some form of rugby, but the rules are different, they
Speaker 2: are scored different, and so Eric is trying to figure
Speaker 2: it out, and I'm like, why don't you just get
Speaker 2: like a Rugby for Dummies book and read about it
Speaker 2: figure it out there. I don't know, but anyway, it's
Speaker 2: fun to learn new things. But yeah, yeah, I'm pretty
Speaker 2: sure I have forgotten more than I've ever learned about
Speaker 2: some subjects.
Speaker 1: Absolutely, that's what brains do. That's the part that's so amazing.
Speaker 2: Though.
Speaker 1: Something will be way back in the back of your brain.
Speaker 1: You're like, I don't know where that came from, but
Speaker 1: I think that's the answer.
Speaker 2: Well, yeah, yeah, I do that a lot, but it's
Speaker 2: usually about health, nutrition, biology, science related.
Speaker 1: And like one of the questions a couple of weeks
Speaker 1: ago was what punctuation mark represents?
Speaker 3: Factorial? It might have been the opposite way, what math.
Speaker 2: Anyway?
Speaker 1: I can't They might have asked what does an exclamation
Speaker 1: point mean? I think that's what they said, what does
Speaker 1: an exclamation point mean in a math equation?
Speaker 3: And my brain went factorial? What do I know that?
Speaker 3: I hadn't taken math since.
Speaker 2: See These are the things I always try to remember,
Speaker 2: is when you are using parentheses in a sentence, where
Speaker 2: does the punctuation go, Like, if there's a comma, does
Speaker 2: it go outside or inside the parentheses? And if you
Speaker 2: end a sentoms with like parentheses, does the period? And
Speaker 2: here's I've looked it up probably twenty times, and there's
Speaker 2: different rules for it, and then I can't ever remember it.
Speaker 2: But I don't want to do it wrong. So every
Speaker 2: time I type a sentence that way, I either just
Speaker 2: retype the sentence and take the parentheses out quite again. Yeah,
Speaker 2: And then I look it up again and I'm like, Okay,
Speaker 2: I don't feel like that's what it told me last time,
Speaker 2: but that's what I'll do, And yeah, I don't for whatever. Yeah,
Speaker 2: stuff like that is like in one ear out the other.
Speaker 2: I forget it as soon as you don't do every day.
Speaker 1: But it's all in the back of the brain, and
Speaker 1: it just pops right out that our brains are amazing.
Speaker 2: They really are, they really are. All right. Well, I
Speaker 2: hope y'all had as good of a week last week
Speaker 2: as we had. And this week we're going to celebrate
Speaker 2: Julie in Vermont, which is a place I really want.
Speaker 3: To go, Julie, it's beautiful.
Speaker 2: Have you been up there? Jin?
Speaker 3: I have?
Speaker 2: Yeah, Okay, yeah, Roxy and I were just talking about
Speaker 2: doing a road trip up northeast and just go up
Speaker 2: the coast and into Vermont and Maine. So Julian Vermont said, Hi, ladies,
Speaker 2: I have been intermittent fasting for just about one year now.
Speaker 2: I've had great success and feel amazing. I started this
Speaker 2: journey because my A and C had crept up into
Speaker 2: the diabetic range and I refused to submit to traditional
Speaker 2: protocols of medication. Through a nutritionist, I started to learn
Speaker 2: more about a diabetic friendly diet. I already had the
Speaker 2: regular exercise built into my lifestyle. I walk my dogs
Speaker 2: every single day, no matter the temperature or the weather.
Speaker 2: Fasting is what has kept the skill slowly moving in
Speaker 2: a dadword trend. Your podcasts and books gen have supported
Speaker 2: me immensely. I also am a teacher, retiring this summer
Speaker 2: after the school year. I would love to share my
Speaker 2: complete story with you, but today I wanted to share
Speaker 2: the fact that intermittent fasting has allowed me the ability
Speaker 2: to explore foods, bake and cook with such freedom. I
Speaker 2: enjoy making sourdaugh bread, bagels and other pastries, and my
Speaker 2: own yogurt. I am enjoying experiment with other delicious recipes
Speaker 2: without the fear of having to eliminate certain foods for
Speaker 2: my diet. Honestly, this is the first time in my
Speaker 2: adult life that I have had that freedom. I share
Speaker 2: my sourdough bread through selling it, gifting it, and hosting classes.
Speaker 2: I look forward to retiring so that I can continue
Speaker 2: building my knowledge and sharing this knowledge with friends and family.
Speaker 2: I also share about intermittent fasting whenever people ask me
Speaker 2: how I continue to look younger. I am fifty six
Speaker 2: years young and I've taught for thirty four years. I
Speaker 2: have three children and one grand baby, two dogs, and
Speaker 2: a husband. They all love to eat, and I love
Speaker 2: to cook for them. I have lost about fifty five
Speaker 2: pounds and follow an average of a nineteen to five
Speaker 2: intermittent fasting schedule. I love the flexibility. I love the
Speaker 2: freedom from constant hunger. I love the improved health. My
Speaker 2: husband has adopted the lifestyle alongside me and has seen
Speaker 2: thirty five pounds lost as well. I now see a
Speaker 2: number on the scale that I have never seen in
Speaker 2: my adult life. I am constantly amazed at that progress
Speaker 2: and the process. Thank you, thank you, thank you for
Speaker 2: sharing this amazing lifestyle.
Speaker 1: Well, that is amazing, Julie, and that's what we like
Speaker 1: to hear. I'm glad that you're doing so well, and
Speaker 1: it really is an amazing lifestyle.
Speaker 2: And I love that. It just shows your teacher at heart.
Speaker 2: Here you are getting ready to retire from or by
Speaker 2: the time we've read this, you probably have retired from
Speaker 2: teaching school.
Speaker 3: But look at you.
Speaker 2: You're now you're teaching people how to make sardough bread.
Speaker 3: Love it.
Speaker 1: We can't stop teaching, No, that is the truth. If
Speaker 1: you're a teacher, you teach people things wherever you go.
Speaker 2: That's true.
Speaker 1: It's just what you do. I was born that way.
Speaker 1: So now we have a question from a listener. This
Speaker 1: question is from Sally in Ontario. Hello, am I darlinks
Speaker 1: She spelled it like darlink. Trying to do a justice.
Speaker 1: Love you love the podcast. I was sixty eight when
Speaker 1: I started IF and I'm sixty nine now.
Speaker 3: This is my fifth month.
Speaker 1: As weight loss programs or life styles go intermittent fasting
Speaker 1: is the easiest thing I've ever done, bar none. Like
Speaker 1: most of you, I too have done just about all
Speaker 1: of them. I like that the hunger goes away once
Speaker 1: you get used to if I never thought this could
Speaker 1: happen to me. Yes, some days are harder than others,
Speaker 1: but there are more easy days than challenging ones. I
Speaker 1: am so proud of myself. Yes, at sixty nine you
Speaker 1: can lose weight. My concern is that I'm starting to
Speaker 1: get shaky and lightheaded by about one PM. My window
Speaker 1: is normally between one thirty and six thirty. This is
Speaker 1: something new, and it's not every day, but it's happening
Speaker 1: more often than not. I'm five foot three and weigh
Speaker 1: one hundred and forty seven pounds, down from one sixty three.
Speaker 1: Why is this happening?
Speaker 3: All right? She's got more questions, but you want to
Speaker 3: just do just one?
Speaker 2: Okay, okay, couple things. Sally, you do not discuss whether
Speaker 2: or not you're on any kind of medication. So if
Speaker 2: you are taking any sort of medication, whether it be
Speaker 2: something for blood pressure or for your heart rates, it's
Speaker 2: very possible that due to fasting, that those medications maybe
Speaker 2: may not be necessary or you may need a lower dose.
Speaker 2: So this is something we hear from people after they
Speaker 2: start fasting. They don't even think that their blood pressure
Speaker 2: medication could be affecting them, but it does, and very
Speaker 2: very quickly into intermittent fasting. A lot of people are
Speaker 2: able to reduce or even stop taking blood pressure medication.
Speaker 2: So if that is something that's going on with you,
Speaker 2: I would start taking your blood pressure when you feel
Speaker 2: that way, see how your blood pressure is, and then
Speaker 2: talk to your doctor about an adjustment. Okay, so then
Speaker 2: let's pivot. You don't take anything like that. You've never
Speaker 2: had a problem with your blood pressure. Feeling lightheaded or shaky.
Speaker 2: Two things. One, you could be inadvertently breaking your fast.
Speaker 2: If you've been doing a five hour window for five months,
Speaker 2: you should be metabolically adapted by now. You should be
Speaker 2: shifting into fat burning and you should not be getting
Speaker 2: shaky and lightheaded from that. If you are still in
Speaker 2: your first four to eight weeks, I would say that's
Speaker 2: kind of normal. As your body starts to shift into
Speaker 2: fat burning, you feel that, and you're saying you normally
Speaker 2: open your window about one pint thirty. But I would
Speaker 2: not suspect this is happening for you. This should not
Speaker 2: be happening for you unless there's something sneaky going on
Speaker 2: in your fast that is causing an insulin response. So
Speaker 2: pay attention to anything that you could be ingesting during
Speaker 2: your fast, whether it's a medication, a supplement, a new
Speaker 2: kind of coffee, maybe you're drinking a bottled iced tea,
Speaker 2: or some people, as they become more insulin sensitive, just
Speaker 2: find that they can't drink tea or coffee during their fasts.
Speaker 2: You know, both of those things can give you a
Speaker 2: little boost of glycogen, pushing it out from your liver,
Speaker 2: and if you have a strong insulin response to that,
Speaker 2: it could make you a little hypoglycemic, making you feel
Speaker 2: this way. Then there's this whole other caveat. This is
Speaker 2: why it's so hard for us to tell you exactly
Speaker 2: what's going on. You're going to have to do some
Speaker 2: problem solving on your own. I feel shaky and lightheaded
Speaker 2: when I am a little dehydrod. When I see dehydrod,
Speaker 2: I don't mean just water. I mean when my level
Speaker 2: of electrolytes water, sodium, potassium are not in balance. I
Speaker 2: get very lightheaded. It's something that happens to me when
Speaker 2: I stand up, or if I bend over and then
Speaker 2: I stand up, I'll get super light headed. Swimmy, everything
Speaker 2: goes black for a second. I got to hold onto something.
Speaker 2: If that's happening to you, that could be an electrolyte issue.
Speaker 2: So make sure that you are not over hydrating during
Speaker 2: your fast, and then during your window make sure that
Speaker 2: you're eating lots of electrolyte rich foods. So you're wanting
Speaker 2: to take food in that have a lot of potassium
Speaker 2: and magnesium naturally in them, and then you know, if
Speaker 2: it continues to happen, you're just going to have to
Speaker 2: do some brainstorming. Talk to your doctor. He might suggest
Speaker 2: a potassium supplement. Some people just feel better just from
Speaker 2: putting some salt under their tongue. And I'm not talking
Speaker 2: table salt. Gets you some good salt. There's one called
Speaker 2: Baja Gold that is a good salt. I like it.
Speaker 2: There's Redman's real salt, and you can actually just put
Speaker 2: it sublingually under your tongue, suck on it. It gets
Speaker 2: into your body really quick that way, and you can
Speaker 2: try that now. Some people get really hungry when they
Speaker 2: taste salt. Me Jin's one of those. I'm convinced it's
Speaker 2: because your body thinks you're gonna eat something delicious like
Speaker 2: French fries or potato chips. But I don't have the
Speaker 2: real answer for why that promotes hunger like that and
Speaker 2: some people. It does not happen to me, and it
Speaker 2: actually helps me. So another way you can tell if
Speaker 2: you're deficient in sodium is to put some salt in
Speaker 2: like eight ounces of water, like a quarter teaspoon of salt.
Speaker 2: If you can't taste that salt water, if it doesn't
Speaker 2: taste like saltya water to you, you probably need some sodium.
Speaker 2: And some people just need a little more sodium than others.
Speaker 2: So those are some things to play with and to
Speaker 2: kind of monitor you have an everything else on that, Jen, Those.
Speaker 1: Are exactly the things I was going to talk about exactly,
Speaker 1: except probably not electrolytes because I never think of that
Speaker 1: because I got no electrolyte problem. Right, I was going
Speaker 1: to talk about medication and also accidentally breaking your fast.
Speaker 1: All right, So here's more, she says, another question, I
Speaker 1: have gastritis. Apparently the recommendation is to eat several small
Speaker 1: meals throughout the day. Coffee is acidic, especially decaf, also
Speaker 1: carbonated beverages and some teas. I'd like to know what
Speaker 1: you suggest getting around this by about noon, the acid
Speaker 1: starts in my stomach and can get worse depending on
Speaker 1: what I eat. I'm trying to stay off the meds.
Speaker 1: Is they are terrible fear of microbiome. Now I'm confused
Speaker 1: a little bit because she said by noon it gets
Speaker 1: worse what she eats, but she still fasting at noon.
Speaker 2: Well, I'm thinking that she starts feeling acid stomach around noon,
Speaker 2: and then when she eats, the acid stomach feels worse.
Speaker 3: Okay, Oh that makes sense. Okay.
Speaker 2: So Number one, if you have gastritis, I hate to
Speaker 2: tell you this, but there are some low acid coffees
Speaker 2: out there. You can do a Google search for low
Speaker 2: acid coffees and you could try that carbonated beverages. They
Speaker 2: do change the pH of your stomach tease, you may
Speaker 2: just not be able to fast with those things. With
Speaker 2: that said, a lot of the way times the way
Speaker 2: you brew your coffee makes it different as well. Cold
Speaker 2: brew is the least acidic, so if you've not tried
Speaker 2: cold brew, you might find a good quality cold brew.
Speaker 2: There's two organic brands of cold brew I like. We
Speaker 2: are not sponsored by them, but I'll tell you their names.
Speaker 2: They are fast safe. One is Chameleon comes in a
Speaker 2: little glass bottle. It is a cold blue brew concentrate
Speaker 2: and you mix it with water to taste. The other
Speaker 2: one is called Busy b Izzy. I like their espresso blend.
Speaker 2: It's very smooth. It does not taste acidic to me,
Speaker 2: and again you can cut it with water to taste.
Speaker 2: So you might try cold Brood just because it is
Speaker 2: known to be a less acidic coffee the way it's brood.
Speaker 2: But other than that, yes, I would definitely just cut
Speaker 2: out conventionally brood coffees and carbonated water up, sparkling water
Speaker 2: or whatever from your fast. Try to fast with just
Speaker 2: plain water, still water and see if that makes a difference.
Speaker 2: You can also add some baking soda to your water.
Speaker 2: I do not have the actual amounts that you're supposed
Speaker 2: to use, but you can look it up. Look up
Speaker 2: a baking soda and water for indigestion or heartburn or whatever.
Speaker 2: Actually I have it right here. It is a half
Speaker 2: a tea spin of baking soda in four ounce glass
Speaker 2: of water. You can do it every four hours. This
Speaker 2: will not break your fast. What it does it just
Speaker 2: balances the pH in your stomach. So you can try
Speaker 2: that all right.
Speaker 1: We have one more question, and I actually wonder if
Speaker 1: this might be why she's feeling lightheaded and shaky.
Speaker 3: She said, does creatine break a fath?
Speaker 2: It absolutely does. That is not something you want to
Speaker 2: take during your fast. That is something that you want
Speaker 2: to take in your eating window. So yes, I had
Speaker 2: not read ahead. That could be what was making her
Speaker 2: feel poor if she's taking that during the fast.
Speaker 1: We had a community member who, just like last week,
Speaker 1: misunderstood us on the podcast. I mean, it makes sense
Speaker 1: you're doing other things, you're listening. You don't catch everything
Speaker 1: if I'm cleaning the house, so while I'm listening to something,
Speaker 1: I might miss it. But she misunderstood about creatine and
Speaker 1: took some during the fast. And she's like, oh my gosh,
Speaker 1: I took some creatine during my fast and then I
Speaker 1: was shaky and I felt terrible.
Speaker 3: I was starting. It broke my fast. We're like, yes,
Speaker 3: it does break your fast.
Speaker 1: But she misunderstood us, And so if some bo is
Speaker 1: having a supplement like that, it could absolutely lead to
Speaker 1: you feeling shaky. And we appreciate the community member telling
Speaker 1: us that that happened because it reinforces right, you know,
Speaker 1: we say don't take this during the fast, and then
Speaker 1: someone does and they're like, oh my gosh, I felt
Speaker 1: shaky and awful.
Speaker 3: That's not how I normally feel.
Speaker 1: When you share that, that gives like reinforcement to the
Speaker 1: idea that, yes, that is not something to have during
Speaker 1: your fast. Keep that in your eating window, creating in
Speaker 1: your eating window.
Speaker 2: Absolutely. Yeah, all right, So we have another question from Annalie.
Speaker 2: She said, Hey, ladies, I'm surrounded by friends who take
Speaker 2: GLP ones and or have had weight loss surgery. I
Speaker 2: don't want either, but seeing them lose weight is getting
Speaker 2: harder to not want to cave in and use something
Speaker 2: to help get a good foundation started. I found out
Speaker 2: about Jen and the Clean Fast in twenty nineteen, and
Speaker 2: after a few podcasts, I just knew this was the
Speaker 2: lifestyle for me. Never once questioned the Clean Fest or
Speaker 2: the science behind it. I don't know why, but I
Speaker 2: can't seem to get my mindset in the right place.
Speaker 2: I do really good for a very short time, usually
Speaker 2: about a month, and then something will send me back
Speaker 2: to eating all day. I know it's up to me
Speaker 2: to get my mindset there, but I guess I'm writing
Speaker 2: in hopes that for some encouragement directed specifically at me,
Speaker 2: so that will finally push me over to success. Thank
Speaker 2: you for all you do, and I look forward every
Speaker 2: week to listening.
Speaker 1: All right, So let's look into those two options, golp
Speaker 1: ones or weight loss surgery. You know, there are people
Speaker 1: who lose a great deal of weight with both of those, right.
Speaker 1: You know, I've had people in my Facebook timeline go
Speaker 1: through both of those things, and you can really tell,
Speaker 1: and they talk about their journeys and they lose a
Speaker 1: lot of weight, and then what happens generally over time,
Speaker 1: Over time, you see the weight starts to come back. Right,
Speaker 1: So both of those strategies can lead to a great
Speaker 1: deal of weight loss. But both of those strategies can
Speaker 1: also lead to a lot of rebound weight gain. And
Speaker 1: especially with weight loss surgery, you are permanently altering your body.
Speaker 1: And I want you to think really, really long and
Speaker 1: hard about that. You know, there are lots and lots
Speaker 1: of negative long term effects, you know, dumping syndrome, nutritional abies, yeah, malabsorption, right,
Speaker 1: so many things you you know can't eat, you know,
Speaker 1: a large volume of food or it literally makes you
Speaker 1: sick and you feel bad, like like shaky and it
Speaker 1: affects your body and the way your body functions forever. Okay,
Speaker 1: So I know it might seem like, well, there's my solution,
Speaker 1: because I can't eat so much, I'm going to lose weight.
Speaker 1: But then you know, people tend to find kind of
Speaker 1: ways around it, right, There's something called slider foods where
Speaker 1: you were like, you can't eat a lot, but you
Speaker 1: could drink a milkshake. Or often people will become alcoholics
Speaker 1: after weight loss surgery when they never had that problem
Speaker 1: before and now they're suddenly turning to alcohol. We've heard
Speaker 1: that so many times from people that have struggled with
Speaker 1: so weight loss surgery is not a solution that I
Speaker 1: would turn to without a lot of thought. Did you
Speaker 1: want to add anything else about weight loss surgery, Shary?
Speaker 2: I mean yeah, And you know a lot of times
Speaker 2: people are prompted to have weight loss surgery because they
Speaker 2: are having other health concerns. But really what you're trading
Speaker 2: is maybe you know, high blood sugar or high blood pressure,
Speaker 2: or you know, joint and body ache pain, just for
Speaker 2: other medical issues down the line. And I recently saw
Speaker 2: a research study about weight loss surgery and that these
Speaker 2: can lead to severe liver dysfunction and even liver failure.
Speaker 2: So you know, like I just think like this is
Speaker 2: a temporary solution that may result in immediate weight loss,
Speaker 2: but it's not a long term solution for health and longevity,
Speaker 2: right where fasting can be all of that, all of that,
Speaker 2: and weight loss surgery may seem easy, like, oh, I
Speaker 2: don't have nothing to work, but it is not, because
Speaker 2: you still have to. And this is why weight loss
Speaker 2: surgery fails for so many people. You have to address
Speaker 2: the reason behind weight gain in the first place, whether
Speaker 2: it's psychological, emotional, or you know the fact that you
Speaker 2: have past traumas you haven't dealt with then you use
Speaker 2: food as a way to cope, or you just that
Speaker 2: you have no nutritional foundation and you just don't know
Speaker 2: how to fuel your body in a healthy manner, and
Speaker 2: weight loss surgery doesn't take those things away. And unfortunately,
Speaker 2: I mean, I personally think it's criminal to do these
Speaker 2: surgeries on people and not provide therapy and not provide
Speaker 2: nutritional counseling so that they can move on in a
Speaker 2: different healthier manner than they were in prior to the surgery.
Speaker 2: And I just see this time and time again, and
Speaker 2: I have had so many weight loss surgery patients come
Speaker 2: into the ear. They've got complications either immediately after or
Speaker 2: years after the surgery, and they have told me that
Speaker 2: nobody told them the risks. They only told them the benefits,
Speaker 2: and they wish that they'd never had the surgery. And
Speaker 2: it's one of those things. Once you have it done,
Speaker 2: you can't have it undone.
Speaker 3: You permanently altered your body.
Speaker 2: Correct.
Speaker 1: And now let's move on to GLP ones. And I
Speaker 1: know that's another one of those things that seems like
Speaker 1: everyone's doing. It's got to be so easy, right, No,
Speaker 1: there are definitely side effects that come along with this.
Speaker 1: And basically, if you're taking anything that suppresses your appetite,
Speaker 1: you're going on a starvation level diet. I remember back
Speaker 1: in the day, for me, it was Fentermine got it
Speaker 1: from a doctor, so I thought that was a good
Speaker 1: thing to do. Watched a friend lose a lot of
Speaker 1: weight on it, and the like, sign me up when
Speaker 1: to my doctor got some And basically you're eating on
Speaker 1: a starvation level diet that has metabolic consequences.
Speaker 3: You know, if you've read Fast Feast Repeat.
Speaker 1: You remember I talked about the Minnesota starvation experiment I
Speaker 1: talked about the biggest loser study. Starvation level dieting slows
Speaker 1: are metabolic rate. You can barely eat, so you're barely eating,
Speaker 1: and that is not a healthy way to lose weight
Speaker 1: going on a starvation level diet. And also we know
Speaker 1: from the research on these GLP ones a lot of
Speaker 1: people lose a lot of muscle mass along the way.
Speaker 1: And again, like Sherry mentioned, this is not teaching you
Speaker 1: how to make changes. So you know, you said you
Speaker 1: want just a little something to help you get a
Speaker 1: good foundation started. Well what if this little something comes
Speaker 1: with a whole lot of metabolic negative effects And now
Speaker 1: you're going to try to go to fasting, But because
Speaker 1: your metabolism is so slow, you're going to gain back
Speaker 1: all the weight plus more. And also fasting is going
Speaker 1: to be harder because your body is fighting back.
Speaker 3: So I would really.
Speaker 1: Like to encourage you to focus on the clean fast
Speaker 1: plus real food. You know, I think that all of
Speaker 1: the ultra processed foods and the creamers, the flavored waters
Speaker 1: that do everything that calls to us and makes us,
Speaker 1: you know, cave in or think we can't fast clean,
Speaker 1: or we just need a little something. It's it's those
Speaker 1: ultra processed foods, the flavored foods, the sweetened foods, the creamers.
Speaker 1: If you could focus on a clean fast, a window
Speaker 1: that feels like a lifestyle, and then nourish your body
Speaker 1: well within it. You know, we have natural hormones in
Speaker 1: our body that tell us when we've had enough. You know,
Speaker 1: I just did a YouTube video about this, you know,
Speaker 1: asking yourself, am I satisfied? Food quality matters. You know,
Speaker 1: we want physical satisfaction. That means eating you know, bulky
Speaker 1: food that engage your stretch receptors and let your brain
Speaker 1: know that you have a lot of food in there.
Speaker 1: That's important. You know, we want to be nutritionally satisfied.
Speaker 1: We also have in our digestive tract that let us
Speaker 1: know what nutrients are like nutrients sensors. You want to
Speaker 1: think about it like that. And so we need to
Speaker 1: be nutritionally satisfied and also emotionally satisfied. We need to
Speaker 1: feel like we've had something that was delicious. So if
Speaker 1: you focus on nourishing your body, giving your body real food,
Speaker 1: eating until you're physically and emotionally satisfied with this real
Speaker 1: delicious food plus the clean fast, you know you're not
Speaker 1: missing out on anything.
Speaker 3: You're able to have.
Speaker 1: The food that you want, you feel good, and you're
Speaker 1: not damaging your body. You're not permanently changing your body.
Speaker 1: I know that's what you want to do. So how
Speaker 1: can you flip that mindset switch to doing what you
Speaker 1: want to do? What's holding you back? And that's that's
Speaker 1: what I'm not sure about, Annalie. Is it creamy coffee
Speaker 1: That seems to be a big one. A lot of
Speaker 1: people they want to fast clean, but I had a
Speaker 1: hard day, that creamy coffee is calling.
Speaker 3: I deserve it, and then then you're eating all day?
Speaker 3: So what is it? What is your stumbling block? What
Speaker 3: gets you?
Speaker 1: Figure out what gets you and then address that thing,
Speaker 1: whatever it might be.
Speaker 2: That's exactly I was going to say, Like, until you
Speaker 2: can figure out what that thing is that is that
Speaker 2: is sending you back to all day eating, whatever it is,
Speaker 2: whether it's emotional eating, whether it's a hard day, whether
Speaker 2: it's stress in your life, whether it's creamy coffee, Like,
Speaker 2: you've got to really sit down and figure out that
Speaker 2: one thing is and solve that problem. Solve that problem.
Speaker 2: If it's emotional eating, you know, figure out what you
Speaker 2: can do to self soothe that doesn't include food. Maybe
Speaker 2: it's time for some therapy, you know, maybe it's time
Speaker 2: to work on your self esteem. Maybe it's time to
Speaker 2: work on healing. Maybe it's time to work on getting
Speaker 2: rid of of relationships that cause you stress or grief
Speaker 2: in your life, you know, whatever that is. You know,
Speaker 2: therapy can even just help you learn new coping mechanisms,
Speaker 2: and they can help you learn, you know, when you
Speaker 2: have these thoughts of I have a bad day, I
Speaker 2: deserve x y Z, it's time to replace those thoughts
Speaker 2: with I've had a bad day. I deserve to be healthy,
Speaker 2: happy and achieve success. And so yeah, just figure out
Speaker 2: what is derailing you from a fasting lifestyle. And once
Speaker 2: you solve that, conquer that little hurdle, then you can
Speaker 2: find the success you seek. And I also just wanted
Speaker 2: to throw in there, once you can find consistency with
Speaker 2: if you are going to achieve naturally the things that
Speaker 2: your friends are achieving through artificial means. Fasting in itself
Speaker 2: promotes GLP one, it promotes that hormone in your body.
Speaker 2: Exercise does, Choosing whole foods does so if once you
Speaker 2: can conquer them, ye, I'm going to wake up and
Speaker 2: clean fast every day. The pieces really will fall into
Speaker 2: place for you.
Speaker 3: Yep.
Speaker 1: And neither GLP ones or weight loss surgery solve the
Speaker 1: underlying issues. And I get it because remember I just
Speaker 1: talked about how I took all those weight loss drugs
Speaker 1: from my doctor, and that didn't solve my underlying issues.
Speaker 1: It like artificially kept my appetite low, right, That's all
Speaker 1: it did.
Speaker 3: But you know what else does that?
Speaker 1: The clean fast without all of the side effects and
Speaker 1: the metabolic problems, and I nourish my body well, I
Speaker 1: feast in my eating window.
Speaker 3: I feel amazing.
Speaker 1: So write us back and let us know how you're
Speaker 1: doing anmily. All right, Now it's time for our segment
Speaker 1: called What's Your Why. Most of us begin with weight
Speaker 1: loss in mind, that's a great reason to start, but
Speaker 1: there is so much more to what intermittent fasting can
Speaker 1: do for us beyond weight loss.
Speaker 3: When your why is deeper.
Speaker 1: Than weight loss alone, I genuinely believe you're going to
Speaker 1: find long term success and you're going to view intermittent
Speaker 1: fasting as a lifestyle.
Speaker 2: So this week we have a why from great Pool
Speaker 2: in California. My wife started as weight loss. It morphed
Speaker 2: into health and then recently got even more specific and
Speaker 2: hit me like a ton of bricks. Being here for
Speaker 2: my children as long as I can. My seventeen year
Speaker 2: old son struggles with so many different issues and will
Speaker 2: probably live with us longer than the norm. I want
Speaker 2: to be here to support him and help him thrive.
Speaker 3: He needs me.
Speaker 2: My twenty one year old daughter and I are very
Speaker 2: close and we talk almost every day. She leans on
Speaker 2: me for advice and just to be a listening ear,
Speaker 2: and I want to be around for her. I also
Speaker 2: want to know my grandchildren if I am so lucky,
Speaker 2: and help my kids with them in any way I can.
Speaker 2: So when it gets hard, I remember all of this
Speaker 2: and it lifts me. Sending my love to both of you.
Speaker 3: Oh, I love that all right.
Speaker 2: So we have a question from Jane in Denver. Jane
Speaker 2: rates Hi. I'm fifty eight and five foot seven. I've
Speaker 2: been doing intermint basting consistently for four years. I went
Speaker 2: from the mid one eighties to the mid one fifties
Speaker 2: easily and quickly. In the beginning, I would do a
Speaker 2: five hundred calorie down day, two or three days a week,
Speaker 2: and I lost weight fast. I sometimes would split my
Speaker 2: five hundred calories into two meals as I struggled with
Speaker 2: hunger getting through my workday. And after about three or
Speaker 2: four months, I easily maintained not being remotely strict with
Speaker 2: times or food choices. I constantly would reopen my window
Speaker 2: if I felt like eating, and yet I still maintained
Speaker 2: I like junk and alcohol and moderation, and I never
Speaker 2: hesitated when I wanted something. A typical week on the
Speaker 2: zero app of fasting may have been nineteen seventeen, eighteen, thirteen, sixteen,
Speaker 2: twenty to twenty two, and another week might have been
Speaker 2: anywhere from fifteen to twenty, and just for informational purposes,
Speaker 2: I averaged those out, and those two weeks would have
Speaker 2: averaged to like seventeen and a half hour fast to
Speaker 2: just over eighteen hour fasts. Anyway, she says, I would
Speaker 2: throw in the occasional down day if I was feeling thick,
Speaker 2: if I was hungry, I opened my window at eight.
Speaker 2: I always tracked the fast, never the window. I had
Speaker 2: good energy and I felt like this was easy. But
Speaker 2: earlier this year I went on vacation and I indulged
Speaker 2: nothing crazy. Since then, five months later, I have about
Speaker 2: five to seven pounds that I cannot seem to get
Speaker 2: rid of. I've got as low as one fifty seven
Speaker 2: after a lot of exercise, but then it pops right
Speaker 2: back up to one sixty or one sixty one. In
Speaker 2: the last month, I've gotten really strict with my windows,
Speaker 2: going to four or five hour eating windows in the
Speaker 2: hopes of losing this weight. But I am so hungry,
Speaker 2: which makes me think I've lost my fat adaptation. The
Speaker 2: hunger builds, it is not in waves. I get so
Speaker 2: hungry I cannot think straight. I've also been lifting weights
Speaker 2: since just recently my arms started to look untoned. I've
Speaker 2: always been active, not much of a weightlifter, though I
Speaker 2: have also felt very tired. I go to bed tired,
Speaker 2: I wake up tired. I'm feeling tired all day. This
Speaker 2: is how I felt in my forties when I had
Speaker 2: a young child, a demanding job, and a soso marriage,
Speaker 2: and an extra thirty to forty pounds. I feel like
Speaker 2: maybe I need to cut out bread, ice cream, rice, etc.
Speaker 2: But I've never had to cut those out in the past,
Speaker 2: and I feel hungrier when I try to do low carb.
Speaker 2: I have cut out alcohol, unless it's just one or
Speaker 2: two went out with friends. My clothes fit but not
Speaker 2: as well. My face doesn't look as pretty, and I'm frustrated.
Speaker 2: I do try the five hundred calorie down days, but
Speaker 2: I struggle to be consistent with them. Is I find
Speaker 2: that after a couple of down days, I am hungry
Speaker 2: all the time, like a bottomless pit. This was so
Speaker 2: easy for so long, and now I'm really struggling. I
Speaker 2: would love your insight. Thank you so much for all
Speaker 2: you do. I am a big, big fan. Thank you
Speaker 2: for listening.
Speaker 3: Jane.
Speaker 1: All right, so, Jane, something that jumps out at me
Speaker 1: is that you talk about your down day, but you
Speaker 1: never mention up days at all. And you also are
Speaker 1: doing something we don't recommend, and that is five hundred
Speaker 1: calorie down days splitting it into two meuals.
Speaker 3: We don't recommend that either.
Speaker 1: We recommend that you have your five hundred calories all
Speaker 1: at once, so like you would fast clean if you're
Speaker 1: doing a down day, fast clean all day and then
Speaker 1: have your one five hundred calorie meal and then start
Speaker 1: a second fast. And I always recommend to have that
Speaker 1: five hundred calori meal late enough in the day so
Speaker 1: that you don't have time to be hungry again before bedtime.
Speaker 1: Then you need to have a full up day and
Speaker 1: eight to twelve hours really airing on the side of
Speaker 1: three meals in twelve hours. So since you never mentioned
Speaker 1: the word upday ever a single time, I'm wondering if
Speaker 1: you are not having a sufficient upday, that would be
Speaker 1: my number one guess. And if you are having down
Speaker 1: days and then not having a sufficient update, that's going
Speaker 1: to damage your metabolism over time, because the upday is
Speaker 1: what gives you that metabolic boost. That's why ADF works
Speaker 1: so well. So if you're just like having your five
Speaker 1: hundred calorie down day, having it in two meals instead
Speaker 1: of one, and then having I don't know what you're
Speaker 1: doing the next day, but it's not really up, then
Speaker 1: you're going to be hungry and your body is going
Speaker 1: to send you the signal over time, it's going to
Speaker 1: build and build and build, eat eat, eat, eat eat.
Speaker 1: We learned that from the Minnesota starvation experiment. Over restriction
Speaker 1: over a long period of time sends you extreme hunger.
Speaker 1: That's what our bodies are designed to do, so that
Speaker 1: might be what's happening. So I have some homework for you.
Speaker 1: I want you to get a copy of the second
Speaker 1: edition of Delay Don Deny. If you don't already have it,
Speaker 1: make sure it's the second edition, and I want you
Speaker 1: to read the ADF chapter and I want you to
Speaker 1: see if that's really how you've been doing it. If
Speaker 1: the answer is no, then that's the problem. That being said,
Speaker 1: I don't want you to eat less less less right now.
Speaker 1: You know you said you're trying to do, you know,
Speaker 1: a four to five hour window and you're hungry all
Speaker 1: the time like a bottomless pit. You need to have
Speaker 1: some substantial refeeding in there so that your body knows
Speaker 1: you're not starving. That's really really important. Whenever the urge
Speaker 1: to binge starts increasing over time, that's a sign that
Speaker 1: what you're doing is perceived by your body as overly
Speaker 1: restrict Now, on the flip side, it's all so possible
Speaker 1: that you are somehow accidentally breaking your fast and you
Speaker 1: don't know it, like I'm going to throw out creatine.
Speaker 1: Maybe you've just started adding a creatine supplement in the
Speaker 1: morning because somebody told you it didn't break a fast,
Speaker 1: and now you're starving all the time because you're accidentally
Speaker 1: breaking your fast. Or it could be anything not just
Speaker 1: creating any kind of supplement or anything that's different and so,
Speaker 1: or maybe you started an electrolyte that has fast breaking
Speaker 1: ingredients in it, whatever it might be.
Speaker 3: Really examine your fast.
Speaker 1: If you're starving all the time out of the blue,
Speaker 1: examine your fast or see if you've accidentally been over restricting.
Speaker 1: Those are the two reasons that I can think of
Speaker 1: that really might cause you to be starving all the time.
Speaker 3: What do you think, Sherry.
Speaker 2: I just wanted to address too, that she said that
Speaker 2: she feels like, you know, she can see a difference
Speaker 2: in like her skin, and that she's starting to feel
Speaker 2: like she looks old and untoned, and that she's, you know,
Speaker 2: very very tired all the time, waking up tired, going
Speaker 2: to bed tired. You're fifty eight years old, so you've
Speaker 2: probably been in menopause for a couple of years at
Speaker 2: least now. And you know, as we once we're postmenopausal,
Speaker 2: our bodies do start to change, and our skin starts
Speaker 2: to change because of the lack of estrogen, and you know,
Speaker 2: our muscle tone changes. We do lose muscle. We have
Speaker 2: to work harder to maintain and manage our muscle. But
Speaker 2: it's the fact too that you're saying that you're really,
Speaker 2: really feeling exhausted. And something that people don't often know
Speaker 2: is that menopause can be a real it can really
Speaker 2: throw us into hypothyroidism. And so if you're feeling very,
Speaker 2: very tired and fatigued all the time, and you're feeling
Speaker 2: really hungry, and you know, maybe time to go see
Speaker 2: your doctor, have some you know, have a checkup, have
Speaker 2: some basic labs drawn, have a full thyroid piano drawn,
Speaker 2: make sure that everything looks good there. And then yeah,
Speaker 2: just rule out that there's not something metabolically going on
Speaker 2: with you that's making you feel so bad, because I
Speaker 2: can't think of any reason why five to seven pounds
Speaker 2: of weight gain is going to suddenly make you feel
Speaker 2: so sluggish, tired and not feel great. And as long
Speaker 2: as you're fast and clean every day and you're eating
Speaker 2: in a four to five hour window, like you said,
Speaker 2: you should absolutely be fat adapted and you should be
Speaker 2: flipping the metal box switch and you should be having
Speaker 2: energy and feeling good. So there's something going on if
Speaker 2: you're not all right.
Speaker 1: We have a question from Ingrid from Amsterdam. Hi, ladies,
Speaker 1: I started if in January of twenty twenty four, and
Speaker 1: I was very successful with sixteen eight. I lost thirty
Speaker 1: five pounds in about nine months and felt great. My husband,
Speaker 1: who was very attached to his breakfast, as in get
Speaker 1: up early to read the paper with a big breakfast
Speaker 1: before work, figured out that was all in his head
Speaker 1: and join me in fasting. It's clear to me now
Speaker 1: that I never cleaned fasted, since I would drink bone
Speaker 1: broth at night after a tough workout or have a
Speaker 1: cappuccino in the morning at work.
Speaker 3: Yet I still lost weight.
Speaker 1: In January of this year, I had a family emergency
Speaker 1: and I was back in San Francisco, my home, for
Speaker 1: three months. Due to stressful times and difficult situations in
Speaker 1: the hospital, I completely fell off the wagon and I
Speaker 1: ate all day every day. When I came back, I
Speaker 1: had gained twenty pounds and none of my clothes fit.
Speaker 1: I started IF again, bought your book Fast Feeus to repeat,
Speaker 1: and started listening to your podcast. It's been three weeks
Speaker 1: now and the scale won't move. Since I have always
Speaker 1: been a fast loser and gainer, this is new. I
Speaker 1: am playing with different fasting windows. Eighteen six, nineteen five,
Speaker 1: twenty four. I won't give up. My question is is
Speaker 1: it okay to switch daily depending on work schedules. I
Speaker 1: do eighteen six as a minimum, but some days may
Speaker 1: be very different. Any advice, I am clean fasting now.
Speaker 2: By the way, okay, Well, if you have Gen's book
Speaker 2: Fast Peace repeat you said you bought it, go back
Speaker 2: and review the fast start chapter and basically when you
Speaker 2: resumed fasting.
Speaker 3: Or started she started. I have to say the fact that.
Speaker 2: You never clean fasted before meant you weren't truly fasting,
Speaker 2: not from like a metabolic standpoint, because if you were
Speaker 2: taking in energy during your fast, then your body had
Speaker 2: no reason to dip into your fat stores for energy,
Speaker 2: and you were not keeping your insulin low and you know,
Speaker 2: so basically what you were doing prior to coming back
Speaker 2: to you know, Amsterdam and starting if again is you
Speaker 2: are now fasting for the first time, and before that
Speaker 2: you were doing a low calorie diet. And because of
Speaker 2: the way you were doing that, it's going to take
Speaker 2: your body time to like you're a brand new faster.
Speaker 2: And this is why we tell people during the fast start,
Speaker 2: follow one of the fast start I want to call
Speaker 2: them programs, what do you call them? In the book protocols, Yeah, protocols, plans, protocols, yes, aproach.
Speaker 2: So you know, it sounds like you're kind of doing
Speaker 2: a little bit of this, a little bit that, But
Speaker 2: really you want to work through the system so that
Speaker 2: your body has time to become metabolically adapted to be
Speaker 2: able to flip over into fat burning. That's not going
Speaker 2: to happen in three weeks likely, especially if you had
Speaker 2: three months of just all day eating, and then once
Speaker 2: that happens, that's when your body starts shifting into fat burning.
Speaker 2: That's when we see fat loss. So we would never
Speaker 2: expect anybody to see the scale moving in three weeks,
Speaker 2: and in some cases it can actually go up a
Speaker 2: little bit. It did for me. I gained eight pounds
Speaker 2: over my first six weeks of intermint fasting. So just
Speaker 2: give it time. It's not going to happen fast, but
Speaker 2: give your body time to adapt to the clean fast
Speaker 2: to get your body shifting into fat burning, and you
Speaker 2: will get there. And then as far as switching up
Speaker 2: your protocols each day, here's what I would suggest. I
Speaker 2: have a varied work schedule home in life, they don't match.
Speaker 2: When I eat each day is not the same from
Speaker 2: day to day. Rather than saying I'm going to do
Speaker 2: eighteen six or I'm going to do twenty four, I'm
Speaker 2: going to do nineteenth five. Take the fast out of
Speaker 2: the equation. Don't even worry about the fast. Look at
Speaker 2: that day based off of your work schedule, life schedule, whatever.
Speaker 2: Settle into a boundary of I'm going to have a
Speaker 2: five hour eating window today, and then look ahead at
Speaker 2: your day and say, okay, today, realistically, I can close
Speaker 2: my window it's seven pm, and then don't open your
Speaker 2: window prior to two pm, and that is setting you
Speaker 2: up for a very consistent eating window. If you are
Speaker 2: satisfied and full and you're done at six pm, go
Speaker 2: ahead and close your window. You had a four hour window.
Speaker 2: If you need the full five hours, use the full
Speaker 2: five hours. But just settle in that way, using your
Speaker 2: body as a guide for when you've had enough within
Speaker 2: that timeframe. And that just me. That's I think that
Speaker 2: eliminates a lot of the confusion with trying to work
Speaker 2: a window in around your work schedules. If they're buried
Speaker 2: and congratulations on clean fasting.
Speaker 1: Yes, absolutely, And I wanted to address on one sentence
Speaker 1: in there, you're talking about how what you did before
Speaker 1: you were not really fasting because you were having bond
Speaker 1: broth and cappuccinos in the morning. And then he said,
Speaker 1: yet I still lost weight, And of course you did,
Speaker 1: because we can lose weight lots and lots of ways.
Speaker 1: Like I think back, you remember me talking about earlier
Speaker 1: in this episode, how I took.
Speaker 3: Finnermine, which crushed my appetite. I was not fasting.
Speaker 1: I was eating tiny little amounts of food and beverages
Speaker 1: all throughout the day, all the time. I was basically
Speaker 1: extreme low calorie dieting, and I did lose weight. Right
Speaker 1: As long as I kept to that extreme low calorie dieting,
Speaker 1: the weight stayed off. When I realized I felt like
Speaker 1: crap having those diet pills and stopped taking them, I
Speaker 1: gained fifty pounds in eighteen months.
Speaker 3: The weight just flew right on.
Speaker 1: And you think about that, you were gone for three months,
Speaker 1: you gain twenty pounds in three months.
Speaker 3: That's what happens when we're doing a low calorie diet.
Speaker 1: Whether it's because you're accidentally not fast and clean, or
Speaker 1: you're taking thinner mean like I was, or whatever it is,
Speaker 1: glp ones, whatever, that low calorie diet is when you
Speaker 1: stop doing it, you gain weight so quickly. Like I said,
Speaker 1: fifty pounds in eighteen months for me, and then I
Speaker 1: was all screwed up. That's when I really started gaining
Speaker 1: a lot of weight until I ended up obese. And
Speaker 1: so it wasn't until fasting. Now fast and clean living
Speaker 1: the intermitt infesting lifestyle, I have healed my metabolism and
Speaker 1: I'm able to keep the weight off. But as Sherry said,
Speaker 1: we don't expect weight loss in the first month, and
Speaker 1: you've got to really give your body some time for
Speaker 1: your metabolic rate to even out all of that. So
Speaker 1: keep going. You've got this.
Speaker 2: All right. So before we get to the tweak of
Speaker 2: the week, I just want to take a minute to
Speaker 2: tell you about a device that is a lifesaver in
Speaker 2: my household. My husband, I prefer to sleep at very
Speaker 2: different temperatures, and I have learned that my body prefers
Speaker 2: different temperatures over the course of the night. When I
Speaker 2: go to bed, I'm always freezing, but then I wake
Speaker 2: up in the middle of the night hot, but come
Speaker 2: morning around six am, I get even hotter. And having
Speaker 2: a dual zone bedjet, which where I can customize and
Speaker 2: schedule our own sleeping temperatures. Even setting up bio rhythms
Speaker 2: has been a huge lifesaver for us. This is just
Speaker 2: a device that you plug in under your bed and
Speaker 2: it blows air up through a special sheet to each
Speaker 2: side of the bed and you get to set your
Speaker 2: own temperature. It is clinically proven by to improve sleep.
Speaker 2: My husband and I have noticed a big improvement in
Speaker 2: the quality of our sleep once we added it. It
Speaker 2: removes body moisture and sweat from the bed. My husband
Speaker 2: is the sweatiest sleeper. It is gross. He does not
Speaker 2: sleep sweaty anymore. We are also saving energy costs because
Speaker 2: we don't have to heat and cool the entire house
Speaker 2: while sleeping just to keep our bedroom at the preferred
Speaker 2: temperature for sleeping. It's been a life saver year round.
Speaker 2: We have noticed the benefits in the winter and in
Speaker 2: the heat of the summer, and anytime that I travel,
Speaker 2: like when I went to Gin's last week, or on
Speaker 2: the weekends for work where I stay with a friend.
Speaker 2: I miss my bedget so much. So if you are
Speaker 2: tired of sleeping hot or cold, or your partner and
Speaker 2: you just can't decide on a comfortable thermostat temperature for sleeping.
Speaker 2: Stop the arguing, get yourself a Bedget it's just amazing.
Speaker 2: I don't know how we live so long without it.
Speaker 2: So I have a link in the show notes for
Speaker 2: this episode, or you can always go to fast feast
Speaker 2: dot com slash Sherry that's sah er I and you
Speaker 2: can find a link there to check it out.
Speaker 3: Yeah, it's miserable to sleep at the wrong temperature.
Speaker 2: It really is.
Speaker 1: I woke up this morning really hot because my thermostat
Speaker 1: turned off. Got a service call, so I'm going to
Speaker 1: come in and look at it. But I was like,
Speaker 1: why am I so hot? I need a bedjet Sherry.
Speaker 2: Well, you know what's funny is I can tell when
Speaker 2: my husband gets out of bed to go to work
Speaker 2: in the middle of the night because I get freezing.
Speaker 2: Oh he is so hot. My husband puts out so
Speaker 2: much energy that he makes me warmer in the bed.
Speaker 2: But I will wake up and all of a sudden,
Speaker 2: I'll be freezing and I'll ask him later like what
Speaker 2: time did you get up? And he'll tell me and
Speaker 2: usually within about twenty to thirty minutes of him getting
Speaker 2: out of the bed, you're cold. I'm cold, and I
Speaker 2: sleep with my little remote from my bedjet in the
Speaker 2: bed and I just tick notch up the temperature a
Speaker 2: couple degrees and then I'm back to sleep.
Speaker 1: Awesome fy. So well, time for our tweak of the week.
Speaker 1: You know, I always say tweak it till it's easy.
Speaker 1: But the tweak that works for me might not be
Speaker 1: the one that works for you. That's why it's super
Speaker 1: helpful to hear how other intermittent fasters are making intermittent
Speaker 1: fasting work for them.
Speaker 3: This is from Angela in Omaha.
Speaker 1: Angela says, I struggle to stop eating when I am
Speaker 1: satisfied in my window. I came up with a new
Speaker 1: visualization that is helping me that I wanted to share
Speaker 1: with others. We would never overfill our gas tank in
Speaker 1: our cars. It would be terrible to have gasoline overflowing everywhere.
Speaker 1: Why then do we overfill our body's gas tank. I
Speaker 1: hate the idea of waste and the environmental impact of
Speaker 1: gas flowing everywhere, so this idea has helped me try
Speaker 1: to avoid waste and overfilling myself. Thanks for all you
Speaker 1: both do.
Speaker 2: I love the podcast and Angela, that is an amazing
Speaker 2: analogy that is almost verbatim and analogy that I use
Speaker 2: in the community. People said, well, I hate to throw
Speaker 2: away food. It's so wasteful, and I'm like, you know,
Speaker 2: that's like over inflating your tires in your car so
Speaker 2: that you don't have to inflate them a year from now,
Speaker 2: or you know, like you said, letting gas overflow because
Speaker 2: you want it so full, but then it's just a waste.
Speaker 2: And it's the same with our bodies. Once you're satisfied,
Speaker 2: you're satisfied, you don't need any more. So well, we'd
Speaker 2: love to leave you with inspiration or motivational quotes, and
Speaker 2: this week we have a quote from Janet in College Station,
Speaker 2: Texas and the quote is from Nick Saban, a former
Speaker 2: head coach for Alabama football. The quote is, there are
Speaker 2: two pains in life. There's the pain of discipline and
Speaker 2: the pain of disappointment. If you can handle the pain
Speaker 2: of discipline, then you'll never have to deal with the
Speaker 2: pain of disappointment. And I just think that is so powerful.
Speaker 3: Discipline is required, right, anything worth doing, flossing your teeth,
Speaker 3: anything that's good for you. Thanks so much for listening today.
Speaker 1: We would love to have you join us and the
Speaker 1: Delayed on Tonight community where you can interact with both
Speaker 1: me and Sherry, plus the most supportive bunch of intermittent
Speaker 1: fasters you'll find anywhere. Go to Jenstevens dot com slash
Speaker 1: community to join us.
Speaker 2: Don't forget to subscribe to this podcast to your favorite
Speaker 2: podcast app, and if you haven't already, please leave us
Speaker 2: a five star review that helps new listeners find the show,
Speaker 2: and we really appreciate it.
Speaker 1: We are a community driven podcast, so to submit your
Speaker 1: success stories, your questions, your favorite tweak it till It's Easy, moments,
Speaker 1: or anything else you want us to share on the podcast,
Speaker 1: go to Fast Feast Repeat dot com slash submit and
Speaker 1: then listen each week to see if we share your
Speaker 1: submission or answer your question.
Speaker 2: Until next week. Thanks for listening